Know your Vitamins

[Annie]

Vitamin A (retinol) properties
Good for:





Eyesight


Growth


Appetite and taste.

Signs of vitamin A deficiency:





Night-blindness.

Good sources of vitamin A:





Liver


Fish-liver oil


Carrots


Green leafy vegetables


Egg yolks


Enriched margarine


Milk products


Yellow fruits

Recommended daily amount: 800 micrograms.

Poisoning: vitamin A is a fat-soluble vitamin and so it is stored for a long time in the human body, especially in pregnancy. An overdose may be dangerous.

Destroyed by: fatty acids.

[Annie]

Vitamin B1 (thiamine) properties

Good for:




Nervous system


Digestion


Muscles


The heart


Alcohol-damaged nervous tissues.

Signs of vitamin B1 deficiency:




Tingling in fingers and toes


Confusion


Difficulties in maintaining balance


Loss of appetite


Exhaustion


Weakened powers of concentration.

Good sources of vitamin B1:




Liver


Yeast


Rice


Wholemeal products


Peanuts


Pork


Milk

Recommended daily amount: 1.4mg.

Poisoning: no poisoning dangers as the vitamin dissolves in water, so excess is excreted in the urine.

Destroyed by: high temperatures, alcohol and coffee.

[Annie]

Vitamin B2 (riboflavin) properties

Good for:


Growth


Skin


Nails


Hair


sensitive lips and tongue


eyesight


protein, fat and carbohydrate breakdown.

Signs of vitamin B2 deficiency:


Itching and irritation of the eyes


Itching mucous membranes


Itching lips and skin.

Good sources of vitamin B2:


Milk


Liver


Yeast


Cheese


green leafy vegetables


fish

Recommended daily amount: 1.6mg.

Poisoning: no danger of poisoning as the vitamin dissolves in water, so excess is excreted in the urine.

Destroyed by: light (this is why milk-cartons are better than bottles) and alcohol.

[Annie]

Vitamin B6 (pyridoxine) properties

Good for:


Peventing skin conditions


Nerve problems


Helping the body absorb proteins and carbohydrates.
Signs of vitamin B6 deficiency:


Skin inflammation
Good sources of vitamin B6:


Fish


Bananas


Chicken


Pork


whole grains


dried beans
Recommended daily amount: 2mg. Women taking the contraceptive pill may need more.

Poisoning: may cause nerve problems in large doses, but current evidence is conflicting about the maximum safe dose. Discuss this with your pharmacist if you are concerned.

Destroyed by: the contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone).

[Annie]

Vitamin B12 (cobalamin) properties

Good for:


Making red blood cells


The formation of the nerves.

Signs of vitamin B12 deficiency:


Tiredness due to anaemia


Abnormalities of nervous tissue function.

Good sources of vitamin B12:


Fish


Liver


Beef


Pork


Milk


cheese

Vitamin B12 deficiency can arise in strict vegans because our dietary sources of vitamin B12 are animal in origin. The other main cause of vitamin B12 deficiency is perniciousanaemia.

Recommended daily amount: 1 microgram.

Poisoning: no danger as the vitamin dissolves in water, so excess is excreted in the urine.

Destroyed by: water, sunlight, alcohol, oestrogen and sleeping pills.

[Annie]

Vitamin C (ascorbic acid) properties

Good for:


The immune defence system


Protection from viruses and bacteria


Healing wounds


Reducing cholesterol content of the blood


A natural laxative


Cell lifespan


Preventing scurvy

Signs of vitamin C deficiency:


Tiredness


Bleeding gums


Slow-healing wounds

Good sources of vitamin C:


Citrus fruits - especially kiwi fruit


Berries


Tomatoes


Cauliflower


Potatoes


Green leafy vegetables


Peppers

Recommended daily amount: 60mg.

Poisoning: Large doses can cause diarrhoea and nausea. Some scientists have recently argued that 1 to 5g per day may influence your genes.

Destroyed by: boiling food, light, smoking and heat.

[Annie]

Vitamin D properties

Good for:


Strong bones and teeth

Signs of vitamin D deficiency:


Unhealthy teeth


Osteomalacia (causes weakening of bones)


Rickets in children

Good sources of vitamin D:


Cod-liver oil


Sardines


Herring


Salmon


Tuna


Milk and milk products


Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D)

Recommended daily amount: 5 micrograms.

Poisoning: this vitamin is fat-soluble so can accumulate in the body and overdoses are dangerous.

Destroyed by: mineral oil.

[Mr Wilko]

i think i should be destroyed by now!!!! lol

[Annie]

Vitamin E (tocopherol) properties

Good for:


Fighting poisons - vitamin E is a powerful 'anti-oxidant'

Signs of vitamin E deficiency:


Weak muscles


Fertility problems

Good sources of vitamin E:


Nuts


Soya beans


Vegetable oil


Broccoli


Sprouts


Spinach


Wholemeal products


Eggs

Recommended daily dose: 10mg

Poisoning: there is a theoretical but slight risk of overdose, as vitamin E is fat soluble.

Destroyed by: heat, oxygen, frost, iron, chlorine and mineral oil.

[Annie]

Folic acid properties

Good for:


Production of red blood cells


Essential during the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip

Signs of folic acid deficiency:


Anaemia, red tongue

Good sources of folic acid:


Carrots


Yeast


Liver


Egg yolks


Melon


Apricots


Pumpkin


Avocado


Beans


Rye and whole wheat


Green leafy vegetables

Recommended daily amount: 200 micrograms. Pregnant women and women planning a pregnancy should take a daily supplement of 400 micrograms, continued for the first 12 weeks of pregnancy.

Poisoning: no danger of poisoning as it dissolves in water, so excess is excreted in the urine.

Destroyed by: water, sunlight, oestrogen, heat.

[FantasyCheeseBasin]

wilko turns up in the strangest places,lol te he.:thtease:

[Mr Wilko]

wilko turns up in the strangest places,lol te he.:thtease:

just like yorself Mr FCB !!! LOL WEY HEY

[FantasyCheeseBasin]

te he just got back from sauna at birtley,brilliant what they have done with that place,all it needs now is an outdoor pool with swedish waitress service:dance3:

[Mr Wilko]

Quality aint it