The fresher the food the higher its vitamin content. Food loses its vitamins through cooking, exposure to light or cold and storage, so buy small quantities of fresh food and eat it as soon as possible.
Supplement is an important source of vitamins but we should not solely rely on them for all our body’s requirements. We should take advantage of the various kinds of fruit which are usually available throughout the year and to vary our intake as much as possible.
VITAMINS (Part 2) |
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| Sources | : | Egg yolk, organ meats, brewer’s yeast, legumes, nuts. |
| Importance | : | Metabolism of carbohydrates, amino acids and fatty acids. Involved in energy generation. Aids utilization of other B vitamins. |
| Nutrient Destroyers | : | Absorption inhibited by alcohol, caffeine, raw egg white. |
| Deficiency Symptoms | : | Dermatitis, depression, muscle pain, poor fat metabolism and poor appetite. |
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| Sources | : | Whole grains, beans, nuts, brewer’s yeast, fish, egg yolk, organ meats. |
| Importance | : | DNA synthesis and red blood formation. Maintains healthy nervous system. |
| Nutrient Destroyers | : | Absorption inhibited sugar, alcohol, caffeine. |
| Deficiency Symptoms | : | Fatty liver, high blood pressure and hemorrhaging kidneys. |
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| Sources | : | Brewer’s yeast, dark green leafy vegetables, fruits, organ meats. |
| Importance | : | Red blood cell formation and DNA synthesis. Aids metabolism of proteins. Necessary for growth and division of body cells. |
| Nutrient Destroyers | : | Absorption inhibited by stress, alcohol, caffeine, tobacco. |
| Deficiency Symptoms | : | Reproductive disorders, poor growth, anemia, poor memory, graying and loss of hair and gastrointestinal disorders. |
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| Sources | : | Citrus fruits, whole grains, nuts, milk, meats, brewer’s yeast. |
| Importance | : | Necessary for lecithin formation. Vital for hair growth. Metabolizes fats and cholesterol. |
| Nutrient Destroyers | : | Absorption inhibited by sugar, alcohol, caffeine, tobacco. |
| Deficiency Symptoms | : | Constipation, eczema, hair loss, high blood cholesterol. |
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| Sources | : | Liver, brewer’s yeast, kidney, whole grains, molasses. |
| Importance | : | Promotes healthy intestinal flora and production of folic acid, aids in breakdown and utilization of proteins. Participates in the formation of red blood cells. Acts as a sun screen. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, alcohol, estrogen drugs, sulfa drugs. |
| Deficiency Symptoms | : | Fatigue, irritability, depression, nervousness, constipation, headache, digestive disorders, graying hair. |
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| Sources | : | Fruits, tomatoes, green pepper, alfalfa, broccoli. |
| Importance | : | An antioxidant. Needed for collagen formation. Essential for tissue repair. Fights bacteria and viruses. Maintains vascular health. Increases iron absorption. |
| Nutrient Destroyers | : | Absorption inhibited by mineral oil, birth control pills, chlorine, rancid fats and oils. |
| Deficiency Symptoms | : | Bleeding gums, slow healing of wounds and fractures, nosebleeds, impaired digestion. |
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| Sources | : | Fish liver oil, egg yolk, liver. |
| Importance | : | Regulates calcium and phosphorus absorption and excretion, blood calcium level and bone formation. Maintains stable nervous system and heart action. |
| Nutrient Destroyers | : | Absorption inhibited by mineral oil. |
| Deficiency Symptoms | : | Poor bone and tooth formation, weakening of bones and teeth, stunted growth, lack of vigor, nervousness. |
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| Sources | : | Leafy vegetables, egg yolk, whole grains, wheat germ, seeds and nuts. |
| Importance | : | An antioxidant and anticoagulant. Protects fat soluble vitamin. Red blood cells. Essential in cellular respiration. Improves circulation and skin and hair condition. |
| Nutrient Destroyers | : | Absorption inhibited by stress, sugar, tobacco, antibiotics, fever, aspirin, cortisone drugs. |
| Deficiency Symptoms | : | Anemia, dry, dull hair, poor circulation and muscle degeneration. |
click here to go to Vitamins (Part 1)
click here to go to Minerals (Part 1)
Best,
Tan Kok Hui
Nutrition Made Simple, Life Made Rich
