Vitamins: The Right Choice

Do you doubt: whether you should take extra vitamins from the pharmacy, or natural vitamin dose you receive every day with food is enough to solve such a difficult problem as the maintenance of good health. Anyway, how big is the real benefit from the vitamins, aren't the producers of multi-colored pills cunning by telling about the absolute their necessity? Let's see!

From food or from vitamin products?

To get the required daily dose of vitamin only from food, you must be sure your diet is >perfectly balanced, and eat every day for 5 portions of fresh fruits and vegetables (based on recent studies,experts propose to increase this number to 8 or even 10.

Also, consider the following facts:

• In nature there are products which are present at once all the vital vitamins the human body.
• Vitamins absorbed from food is not more than 20%.
• These compounds are easily destroyed by gentle in the process of cooking and food storage. Losses are ranging from 40 to 90%.

Now judge for yourself whether you can satisfy the "hidden hunger" (so called lack of vitamins), even eating correctly?
However, remind the nutritionists, even a regular intake of vitamins does not alter proper nutrition, which provides us with other important substances: proteins, fats, carbohydrates, fiber.

Natural or synthetic

There is practically no difference - thanks to modern high-tech production of vitamins. Moreover, synthetic vitamins are absorbed better than natural, often found in food in bound form. But do not forget that in fruits, vegetables and other foods in addition is contained the so-called secondary plant substances (enzymes, flavonoids) that enhance the beneficial effect of vitamins with about 50 times. There is still no laboratory in the world which can "pack" any of these substances in the capsule or tablet.

Before eating or after?

If in the instructions are no special guidelines, the vitamin and vitamin-mineral supplements should be taken after meals, and better at the end of the most nourishing meal in the morning. The drug is better assimilated. And for example, vitamin C taken in the evening(even in the cough drugs) can cause formation of stones.

From time to time or permanently?

In order to get a real effect, taking vitamins must be regularly. Carefully read the label on which should definitely be mentioned the specific content of each vitamin (easier when the figures are given as a percentage of daily requirement). If it's written 100%, the drug can be taken every other day. Since, according to the Institute of Nutrition, a general lack of vitamins we have is approximately 50%.

Vitamins or minerals?

Both. These beneficial substances in combination are called micro-nutrients. Many vitamins and minerals interact perfectly, complementing each others actions.

Vitamins and their natural sources

All vitamins can be found in a bottle, but do we know where to look for them in their natural sources? 

When most people think of vitamins they think of a pill, or several pills, as their source. If you asked about the "natural" source of specific vitamins you would probably hear that you can find vitamin C in an orange or vitamin D from the sun. To refresh our memories, or perhaps to learn this for the first time, let's take a look at the basic vitamins, what they do for us and where, in nature, they can be found.

Please note that this is provided as information only, and is in no way meant to help with any self-diagnosis. As with everything health related, if you believe you may have a deficiency or wish to know how much of a vitamin you should be taking, see your physician.

Vitamin A and beta-carotene: Vitamin A aids in maintaining good vision, such as preventing night blindness and cataracts, as well as reducing the risk of heart attacks and some forms of cancer. Beta-carotene is a
compound that makes up the red, orange and yellow pigments in plants that, when in the body, is converted into vitamin A. Excellent natural sources of vitamin A are raw carrots, sweet potatoes, winter squash, spinach, and cantaloupe.

Vitamin B1 - thiamine: Helps convert blood sugar to energy, forms red blood cells, maintains skeletal muscle. Sources are pork, sunflower seeds, whole grains, beans, seafood.

Folate: A B vitamin called folic acid, aids in metabolism and all of the body's biological reactions. It has recently been found to be especially important in pregnancy, as it aids in development of the fetus while preventing neural tube defects such as spina bifida and incomplete brain formation. sources are beans, spinach and other leafy greens, wheat germ, oranges, and mushrooms.

Vitamin B2 - Riboflavin: Aids in production of body energy. The more active you are the more B2 you need. It also protects against cancer and anemia. Sources of B2 are milk, yogurt, chicken, leafy green vegetables, fruit and almonds.

Vitamin B3 - Niacin: Required for proper metabolism of carbohydrates, fats and protein, as well as production of digestive acid. It is also essential for healthy skin, proper blood circulation and the functioning of the central nervous system. Sources are chicken breast, canned tuna, Brewer's yeast, peanut butter, beans, and sunflower seeds.

Vitamin B5 - pantothenic acid: Vitamin B5 has been found to help fight depression, reduce stress, metabolize carbohydrates, fats and proteins, and aid in the functioning of the gastrointestinal tract. Its presence is needed to produce healthy red blood cells, antibodies, cholesterol and Vitamin D. Sources are organ meats, fish, grains, egg, peanuts and peas.

Vitamin B6 - Pyroxidine: Often hailed as a wonder vitamin as it aids in the treatment of many disorders, such as: PMS, carpal tunnel syndrome, depression, nervous disorders, hyperactivity, diabetes, kidney stones, asthma, skin problems, acne, schizophrenia, and maintains a strong immune system. Sources are bananas, chicken, baked potatoes, chick peas, fortified cereals, oats, and peanuts.

Vitamin B12: Increases energy, reduces stress, improves memory, and aids the digestive system and strengthens the immune system. Sources are fresh fish, dairy products, beef and pork, and eggs.

Vitamin C: Vitamin C is known for fighting colds and cancer as well as enforcing strong teeth, healthy gums, and prevention of heart disease and cataracts. Sources of vitamin C are strawberries, melons, citrus fruit, broccoli, brussel sprouts, red peppers and cranberry juice.

Vitamin D: Builds and maintains strong bones and teeth as it aids in calcium absorption. It is also believed to aid in treatment of psoriasis, tuberculosis and cancers. Sources are the sun (5-10 minutes, 3 times per week), egg yolks, fatty fish, fortified milk, and liver.

Vitamin E - tocopherol: Protects cells from damage caused by destructive oxygen molecules (free radicals), aids in prevention of certain cancers, cataracts, and heart disease and improves the immune system. Sources are vegetable oil, mayonnaise, peants, whole grains, wheat germ, sunflower seeds, sweet potatoes and yams.

Vitamin K: Vitamin K plays an important function in blood clotting, maintaining healthy bones as well as aiding in the healing of fractures. Sources are leafy green vegetables, fruits, beets, potatoes, eggs, seeds, dairy products, meats, and is also made by bacteria in stomach.

Vitamn P - bioflavinoids: Vitamin P is a group of bioflavinoids that includes hesperidin, citrin, rutin, quercetin, calechin, flavone, and flavonals. They protect the capellary lining which is made up of the tiniest blood vessels in the body, as well as aid in the absorption and processing of Vitamin C. Sources are fruits, as bioflavinoids are actually a group of colored substances that are found in fruit skin and the pulp of the fruit.

As you can see, eating a well balanced diet is the best way to ensure getting adequate vitamins. If you feel you may need to supplement, along with eating a healthy diet, please consult your physician for your recommended daily allowances.

Vitamins Will Be Chafed Into The Skin

The new method was developed by scientists from the Israeli Microbiological company Tagra.
With their efforts have been established the micro-capsules containing a nutritive substance (i.e. vitamin), and surrounded by some coverage.

This coverage has a special feature: the capsules (their shape resemble with some peculiar soft powder) can be jammed in the hands, rubbed with the fingers - they remain untouched.

But if such a tiny capsule just barely gets in cream, gel, or any similar substance to them, the protective coating immediately becomes flexible and mitigated. When the capsules are then taken in hands, and the person begins to rub them into her skin, they collapse, and the nutrients get directly into the skin.

It must be said that there is no interaction between the cream or the surrounding world, and the substances inside the capsules, as long as the capsule coverage is not broken. So, in case of taking micro-capsules, there cannot happen any unnecessary and too early contacts that may affect the quality of the contents of the capsule.

In the micro-capsules can be put anything: any natural or artificial vitamins for the skin, substances that are used to care for skin, and the like. All they fully maintain their healing force, no matter how long they stay inside those capsules.

Sour, Sweet or Salty Food?

If you sometimes are longing for the acid, the salty or the sweet meals, it means that yor body gives you specific signals. But how to understand them?

Sweet foods

Food produces with the sweet taste is, first and foremost, a powerful antidepressant. The habit to eat sweets when emotionally hurt or disturbed is typical especially for women. If you find that you have this passion, perhaps you should look for the cause in psychological discomfort, and try to resolve issues of conflict in the family and at work.

The consumption of sweet is just an escape from some problems, but leading to others - extra weight, diabetes and others. The amount of eaten sweet has to be reduced gradually, replacing it with light physical loads or detracting on interesting occupations.

When there is an urgent need of "sweets", it is better to have dried fruits, which supplies the organism with necessary substances and does not bring harm. If that was not enough, you can eat a piece of dark chocolate, a marmalade - only comply with the measure, try to eat not more than 20-30 grams per day of these delicacies.

Sower (Acidic) foods

If there is a desire for "sourness", it may be that you immunity asks the assistance. This way the body is trying to fill the deficiency of vitamin C. That is why the appetite for meals with acidic taste can be a signal of the beginning of the cold or increasing body temperature. For example, cranberries can effectively cope with various inflammations, especially urological types.

The sudden passion for the acidic food may manifest signs of any kind of toxemia. When the poisonous substances get into the body, the immune system cells are trying to neutralize them and "call" on the assistance of vitamin C. So don't be surprised when desiring to eat a lemon having nausea - it indeed may bring relief.

By the way, if you were for lunch and couldn't help to eat too fatty foods, finish it with a sour cheese or something. Almost all sour (acidic) products decompose fats and improve the food digestion.

Salted foods

Ironically, but true: often salted meals are wanted when dehydrated. The use of salt, that is, sodium, is the easiest way to keep the fluid in the body. Slightly salted water will also be the salvation in the heat impact, because sodium maintains the temperature balance of the body. The constant lack of sodium in the body leads to the consumption of olives, as well as marinades of all types.

Marine boundless love for cabbage, often replacing salt, may indicate a lack of iodine in the body. In addition, perhaps drawn to the "solenenkoe" because of the disruption of the thyroid gland. If those passions are not linked to pregnancy, it is best to appear vrachu-endokrinologu.

Cheese - the source of proteins and vitamins!

First, it must be said that the cheese is unusually rich in vitamins. It contains vitamins A and B, and other amino acids, without which the human body can not manage, such as tryptophan, methionine and lysine.

In hard cheese there is a lot of calcium, phosphorus, zinc. To get the daily norm of calcium, for adult persons it is sufficient to eat only 80 grams per day of this kind of cheese.

As for proteins, the cheese cosists 22% of them. Cheeses can be described as a remarkable, universal source of proteins. In addition, the protein contained in cheese is completely absorbed.

Moreover, in cheese is present a so-named protein - casein, which forms the casomorphin - a substance with properties reminiscent to morphine, but when acting similar on the body, all the good effects are the same , without negative properties of the drug. And cheese also contains fatty acids that reduce the risk of cancer.

Ancient Romans thought the cheese is not only a remarkable way to improve digestion, but also an excellent antidote to poisoning! And the peoples of the Caucasus put much of smelly cheese on the wedding table because, in their view, this cheese is supposedly acting like an aphrodisiac.

But if these are just rumors, it was proven the fact: all who have allergy to milk, can calmly eat cheese in the food.
Allergic reactions to cows' milk almost exclusively is caused by lactose, which in the milk is in surplus, but is not present in the cheese, despite the fact that other substances and the properties of milk are preserved in cheese in its original form!

Take Care Not To Overdose On Vitamins

Taking vitamin and mineral supplements is very popular and a good habit. The United States government established the guidelines for each vitamin and mineral of how much to take within safe levels. But there are a lot of persons who believe that these levels do not correspond to the reality, they think these are too low and the take mega doses of vitamins.

It is recommended for us to ingest the majority of our vitamins and minerals from the real food. This way it is hardly to overdose with them. None of us should think that we can make up for a nasty diet by taking a few pills. In case it is not possible for you to have a balanced diet, or if you are pregnant, it's a good idea to consume extra vitamins.

Vitamins and minerals have an important role in fighting diseases and healing many ills. It is also believed that they can prevent cancer, ease arthritis, stop aging, grow back hair, and many other conditions. With this thought people are spending billions of dollars on Vitamin and mineral supplements, hoping this will cure all their ailments.

The Food and Drug Administration was hesitating in the increasing of RDA of many vitamins for the reason that many studies showed that taking more vitamins than needed is not always better. Some of the vitamins are really harmful in case they are taken in doses more than their levels, but others are harmless. For example taking more than 10000 mg of Vitamin E can increase the possible bleeding.

The Vitamin C is believed as a "safe" vitamin to take in mega doses, and there are many people who take tons of it because it can cure a cold and it can prevent cancer. But the Food and Drug Administration believes that too much Vitamin C is possible to cause diarrhea. Studies also are having some clues that taking overdoses of anti-oxidants during the chemotherapy for cancer, it is possible that you actually are feeding the cancer cells and make them resistant to the chemotherapy.

The best approach to the vitamin and minerals supplements is to take only the wise dose, and if you think you need more of a certain vitamin, consult you doctor before taking overdoses of it, especially in case you are pregnant, about to have a surgery or have a health condition.

The Importance And Benefits Of Vitamin K

One of the not no famous vitamins, but also vital for our healthy living is Vitamin K.
Its most important role is in the blood coagulation. It heps us stop bleeding and getting healthy again after we get cut. Persons with deficiency in Vitamin K have the tendency to excessive bruising and/or nose bleeding. These can cause grave problems if are seriously hurt, as they bleed for a long time.

Approximatively half of our daily dose of vitamin K, is taken from leafy, green vegetables as broccoli, asparagus, spinach, sweet potatoes, apricots. Also it is contained in vegetable oils like olive, canola and soybean oils.

Other easy to find sources of K vitamin are yogurt and some cheese; a liquid form of this vitamin is found in green tea and - surprisingly- in coffee.

I know we all are trying to avoid fats, but sometimes they are needed. Some nutrients are fat soluble -like vitamin K, A, D, E and F. With other words, for their absorption it is necessary to come into contact with some oils, fats.

There are more K vitamins: K!and K2 are fat-soluble and can be found in natural sources; K3 is the synthetic version for t people who cannot consume vitamin K naturally because they lack bile, an enzyme necessary for fat-soluble vitamins absorption.

Vitamin K has another important function: to improve the bone health and reduce risk of bone fractures, especially for post menopausal women, as they have the risk to get osteoporosis.

The majority of us will never have to worry about our body's vitamin K intake, but it's always good to know.
Although it is not so popular, Vitamin K has also been found to have cosmetic benefits.

Eye Supplements In Addition To Vitamin A

We all take our eyes and sight for granted, and that's ok cause we are born with them, but we only pay attention to them when some illness or trauma occurs. Sometimes it can be too late as our whole life is affected. There are many methods to take care of our vision, one of the prior importance is nutrition.

Of course we cannot control all the factors that involves the eye's health, but there also are a lot of them that we can prevent. Natural vision problems are caused by age, smoking, sunlight, obesity as well as the intake of many medications. The age related worsening (the most popular) can be delayed by means of nutrition.

It was proven that antioxidants from certain foods have an especially healthful effect on our eyes. Unfortunately far not everyone eats enough fresh produce - either because of the busy style of life, or just can't afford it.

Nowadays its very easy to find all the vitamins and supplements on the market, among them the A, C and E vitamins (antioxidants) have an influence on the eye health.

Vitamin A can be found in meals like eggs, liver, milk, carrot. It is involved in the formation and maintenance of healthy skin, hair and helps us to see in dim light, preventing night blindness for pregnant women.
Our eyes deteriorate without adequate supplies of vitamin C. An indication of its importance is the fact that the concentration of vitamin C in the vitreous humor (the clear liqud in the eyeball) is about twenty-five times our serum level (the level in our blood), the retina 100 times. The antioxidant qualities of vitamin C help prevent crystallization and accumulation of foreign molecules that result in the blurred vision of cataracts.

People with lower levels of vitamin E in their blood have a higher risk of cataracts and macular degeneration.
Not less important for the vision are the beta carotene, selenium, cupric and zinc oxide, lutein. Smokers should take care to take enough luteine as it is important to the retina.

Eye sight vitamins can be bought without a prescription unless it is a high dosage for certain people who have AMD and require an extra dosage. Over the counter vitamins are usually not expensive and provide most or all of the vitamins and nutrients listed on our eye nutrition page. Normally dosages range from 1 to 4 pills a day but these will vary with the amounts of vitamins and minerals in each pill. It is also good to note that although these vitamins and minerals are good for us, a moderate amount is all we need because taking too much of them can be dangerous.

Herbs And Vitamins For Better Memory And Longer Life

It is becoming increasingly popular to take supplements containing herbs and vitamins for better memory and longer life. Not only are well known traditional remedies for specific aging problems being used, but there is a lot of investigation and research being carried out in Asia and Europe on the natural and herbal remedies of yesteryear.

There have been several new remedies suggested over recent years for short and longer term loss of memory, and most of these are also recommended to improve intelligence and mental capability. The so-called ‘smart pill’ ginkgo biloba is a case in point, and this plant is under constant investigation with regard to its effect on Alzheimer’s sufferers.

The number of different herbs and plants, and the type of chemicals they contain, is massive, including various nutrients, antioxidants, hormones, enzymes and amino acids. The list of herbs under investigation is almost unlimited, though you have to be careful with some of them. Kava kava, for instance, helps stress and anxiety, and has been shown to have a positive effect in suppressing the growth of cancer cells.

For other reasons, however, it is banned for sale in parts of Europe, including England, though the reasons for this are currently under review. It is commonly used throughout the Pacific for its soporific effect, but can cause skin and other problems if overused. Where it can be purchased, however, its use is thought to prevent the onset of some cancers including leukaemia.

HUMAN GROWTH HORMONE

Another supplement that is contentious in its use is the Human Growth Hormone. This is used as a supplement in adults suffering from GH deficiency, and has been promoted as an anti-aging supplement. Whether or not it has this effect is still open to debate, though it certainly increases lean muscle mass and bone density in those with a deficiency. The first step in an anti-aging program should be to ensure that your GH level is as it should be.

GINKGO BILOBA

The real mind boosting herbs and supplements are those that claim to boost the memory, cure memory loss and treat Alzheimer’s disease. The queen of them all is probably ginkgo biloba, studies on which have provided evidence that it can be beneficial in improving the brain and memory function in early stage Alzheimer’s, and in age-related cognitive decline (ARCD). It is also believed to help in cases of certain types of glaucoma. These benefits might be due to the effect is has of increasing the circulation of the blood to the brain.

Ginkgo is also a powerful antioxidant that can protect the central nervous system from the effects of aging, and protect the cardiovascular system through the destruction of free radicals in the blood. Free radicals can be responsible for mental deterioration and dementia in the elderly. Gingko biloba contains a number of different active antioxidants and chemicals that improve blood circulation to the brain.

COENZYME Q10

It is not only the ancient remedies that are being found to have a scientific reason for their effectiveness in treating specific conditions, and Coenzyme Q10 is one of the relatively newer additions to nature’s arsenal. This substance is contained in every cell in the body, and it has been found to provide protection to the brain from Parkinson’s disease and other conditions that cause degeneration of the brain cells. This can help to improve memory, and reduce the effects of aging, though it does not relieve any existing Parkinson’s symptoms.

Studies into the effects of Coenzyme Q10 are still under way, and it has been shown to be a strong antioxidant. It is also believed to reduce high blood pressure though this is still under review, and studies into the potential uses of the supplement are continuing.

BILBERRY

Although used extensively over the ages for a large number of ailments, bilberry is generally regarded by experts as being another strong antioxidant. In fact most supplements that have an anti-aging effect appear to be antioxidants. This is because aging is closely associated with the presence of free radicals in the blood, and even the traditional antioxidants vitamins C and E can have an anti-aging effect on the body.

Bilberry has been used for the treatment of arteriosclerosis and various eye conditions such as macular degeneration and cataracts, and is commonly available. It contains flavonoids that can reduce the risk of blood clots, and hence of strokes and heart attacks. Although many of the medicinal properties claimed have yet to proved, bilberry is widely used as an herbal supplement.

PUMPKIN

Pumpkin is also high in antioxidants, and it is considered by the Chinese to stimulate the insulin-producing cells in the pancreas. The effect of increased insulin levels is to reduce the sugar levels in the blood, and reduce oxidation damage to certain cells in the body. It is being regarded as a possible natural treatment for diabetes that should reduce sugar imbalances and therefore have an anti-aging effect.

DHA

DHA is dicosahexaenoic acid, otherwise known as DHA, and is found predominantly in fish oils. Trials are currently under way with this material on humans in the treatment of Alzheimer’s disease where it appears to reduce the formation of plaques in the brain. DHA used be found in cattle and eggs, but this has reduced considerably due to cattle being taken off grass some time before slaughter and there is less DHA in factory eggs.

The synthetic supplement is synthesized from beet though is more expensive than the marine source. This supplement is also effective in those that suffer from heart disease.

There are many other natural supplements that have an anti-aging effect or that improve the memory. Most work by means of their antioxidant content, and there are new studies being carried out continually throughout the world. China is a rich source of such remedies, and as that country opens up more will be known about the scientific basis behind their pharmaceutical applications.

There is little doubt that the use of herbs and vitamins for better memory and longer life has a strong scientific basis, and that we still have a great deal to learn about the remedies used before the introduction of mass produced pharmaceuticals.

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Benefits of Vitamin B5, Sources and Deficiency

Vitamin B5 is also known as pantothenic acid. Its name is derived from the Greek word pantos meaning "from everywhere," as small quantities of pantothenic acid are found in nearly every food.

In its functional form, vitamin B5 gets combined with another small, sulfur-containing molecule to form coenzyme A (or CoA). This conversion allows vitamin B5 to participate in a wide variety of chemical and organic reactions. Coenzyme A is needed to carry out various metabolic functions, and for the generation of energy in the form of ATP from fats, carbohydrates and proteins.

Roger J. Williams, the discoverer of pantothenic acid suggested that Vitamin B5 might be helpful in the management of certain medical disorders, such as rheumatoid arthritis.

Functions of Vitamin B5 –

* Vitamin B5 is also known as the anti-stress vitamin at times. It is one of the eight water soluble B complex vitamins.
* Vitamin B5 helps production of the cellular antioxidant glutathione, and is therefore an essential vitamin for all life forms.
* Helps in the break down carbohydrates, proteins and fats for energy - thus a stamina enhancer.
* This vitamin plays an important role in production of adrenal hormones in the adrenal glands.
* Vitamin B5 helps to produce neurotransmitters, cholesterol required for proper nerve and muscle performance.
* It is also responsible for haemoglobin production and metabolism of toxins by the liver.
* It plays an important role in cell division, DNA reproduction and RNA transcription.
* It regulates the formation of stress hormones and hair pigmentation.

Deficiency of Vitamin B5 –

It is an unlikely that an adult will have a deficiency of vitamin B5 because of the availability of B5 in many foods, plus the fact that it is also produced by our intestinal bacteria.
However, a deficiency of Vitamin B5 causes fatigue, muscle weakness, personality changes, psoriasis, and headache. Vitamin B5 is often used to treat the symptoms of rheumatoid arthritis, edema, swelling, pain, and stiffness in joints.

Pantothenic acid is also recommended to prevent stress and relieve insomnia, arthritis, food intolerance and teeth grinding.

Oral application of pantothenic acid helps relieve many skin problems and cure wounds.

Who are at risk of Vitamin B5 deficiency?

* Women who are on birth control pills are recommended to take extra doses of Vitamin B5.
* Smokers and alcoholics also fall under this category.
* People undergoing stress, prone to allergies or eating too many refined foods might develop a shortage of this vitamin.

Symptoms of Vitamin B5 deficiency –

· painful & burning feet
· skin abnormalities
· numbness and poor coordination
· abdominal and muscle cramps
· vomiting
· anaemia
· insomnia and depression
· stunted growth
· restlessness

Most of these symptoms and signs get resolved with external administration of pantothenic acid.
Vitamins B12, folic acid and biotin are required for proper use of vitamin B5 in the body's biochemical activities. In addition, vitamin C somewhat helps prevent B5 deficiency.

Dosage of Vitamin B5 –

Since deficiency of pantothenic acid is rare, so there is no recommended daily intake for this vitamin. Pantothenic acid is mostly included in B-complex multivitamins. The RDA for men is 10 mg and women is 8 mg.

Normal daily intake of pantothenic acid for adults is 4 to 7 milligrams. Vitamin B5 should be taken with water, preferably after eating.

Pantothenic acid does not usually cause any side effects, but pregnant and lactating mothers should be careful to consume only the normal daily intake.

Vitamin B5 can be found in multivitamins, B complex vitamins, or sold individually under the name of pantothenic acid and calcium pantothenate. It is available in a variety of forms including tablets and capsules, and must be taken under medical supervision.

Dietary sources of Vitamin B5 -

The term pantothenic acid is derived from the Greek word pantos, meaning everywhere. Vitamin B5 is widely distributed in plant and animal food sources, where it occurs in both bound and free forms.
Pantothenic acid is richly found in peanuts, liver, kidney, cauliflower, mushrooms, seeds and other nuts, pumpkin, mushrooms, legumes, sweet potato, milk, soya, cheese, egg yolk, fish, chicken, wholegrain bread and cereals, and bananas. The richest sources of the vitamin are the ovaries of cod and tuna fish.
Breakfast cereals are also a good source if they have been fortified with pantothenic acid.
Do not add soda to the water used for cooking vegetables - it will destroy the pantothenic acid.

Vitamin B5 storage –

Vitamin B5 is relatively unstable in food, and significant amounts of this vitamin can be lost through cooking, freezing, and commercial processing.
Vitamins are easily destroyed and washed out during food preparation and storage. Store vitamin supplements at room temperature, in a dry place that is free of moisture.

By: Tom alter

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Nutritional Supplements: Are They for You?

By: Brue Baker

When deciding whether you need or want to take nutritional supplements, there are a few things you should know first. First of all, you should know what vitamins and minerals can do for you, and what they cannot.

Many people think if they take vitamins, minerals and other forms of nutritional supplements that they can eat anything they want and not have to worry about an otherwise balanced diet.

First, vitamins and minerals in any form can't replace food, so you still have to eat properly to obtain the necessary proteins, carbohydrates and sugars that your body needs for optimal functioning. While vitamins and minerals don't contain calories, they don't provide energy either.

Nutritional supplements should never be substituted for nutrients found in foods either. Many people don't realize that our bodies don't manufacture vitamins or minerals, even though our body systems need them to survive on a molecular level. The only way we get enough of these essential ingredients is through a properly balanced diet, at times enhanced with supplements.

You can compare the necessity of vitamins and minerals to the spark plugs in your car. If they're not firing just right, your car will still run, but not smoothly or to the best of its capacity. Nutritional supplements offer the same benefits to the workings of the human body. You can't see them, but they are a vital component to the workings of everything in your body, from cell structures to organ systems.

For those who eat a properly balanced diet, it may not be necessary to take vitamin and mineral supplements. But let's be honest. These days, who eats properly all the time? Considering that we get a bulk of those vitamins and minerals from fruits and vegetables, and that most people don't eat enough of either, it's important to ingest supplements in order to prevent health problems that begin through poor nutrition.

A vitamin or mineral deficiency in your body can cause all sorts of problems, from acne to disease processes. Those who smoke or drink also need increased vitamins and minerals to counteract the damage caused by alcohol or nicotine. Young children experiencing growth spurts need proper amounts of vitamins and minerals to ensure bone health, muscle growth and organ tissue development. Older people need to replenish stores of vitamins and minerals that their bodies don't process so well any more, and everyone in between needs to maintain proper levels of nutritional components to provide optimal health benefits.

Most vitamin and mineral supplements come in a variety of forms, from capsules to tablets to gel-caps. Some are big, some are small, but to be honest, most of them smell and taste funny. However, most people take them with juice or water, but always read the labels to make sure you are following dosage and dietary instructions, as some should be taken on a full stomach, others on an empty one.

There are a number of popular nutritional supplement brands out there, and when considering any of them, it's a good idea to know and understand what vitamins and minerals are, what they do for your body, and to determine if the brand you choose will deliver the product that you are paying for. Take the time to research national nutritional supplement brands, don't believe everything you read, and above all, when in doubt, ask your primary care provider for advice.

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Are You Depressed, Anxious, or Tired? You Might Be Deficient in Vitamin B6

B6 or Pyridoxine is a powerhouse of a vitamin! According to Dr. Ellis from Mount Pleasant, TX, who studied vitamin B6 for more than 30 years, "Vitamin B6 is as important to your body as oxygen and water." Like many other B complex vitamins, Pyridoxine is very important in fat, protein, carbohydrate and amino acid metabolism, and hence getting enough of it can help you to have enough energy. It also supports many aspects of nerve health, including nerve problems with those with epilepsy, carpal tunnel syndrome and psychiatric disorders.

B6 is also a major factor in helping red blood cells to regenerate, and seems to be a primary immune system stimulating factor, which has been shown in particular to help defend the body against liver cancer.

Vitamin B6 is vital in helping the body produce various neurotransmitters, and hence is important for memory. It also seems to help avoid or reduce glucose intolerance, which is when your blood sugar spikes abnormally high after eating. Dr. Ellis' research also shows that it may help reduce asthma attacks since it seems to lower the body' histamine levels. It also seems to help protect the body from artheriosclerosis because it reduces a chemical in the bloodstream that damages the walls of the arteries.

It can also help promote healthy skin, reduce acne and morning sickness. B6 inhibits histamine production, and hence may help with allergies and asthma. In addition it seems to be helpful in cases of PMS, acting as a natural diuretic.

Extra Vitamin B6 Requirements

B6 seems to be especially helpful for the elderly, and those with PMS, menopausal symptoms, and those with heart and blood sugar problems.* It also seems to be needed in higher amounts by smokers, those under a lot of stress, and those exposed to high levels of environmental chemicals (that would be most of us today!). This is one of those vitamins that we seem to need in higher levels in today's modern world, because of all the stress and pollution!

* This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Deficiency Symptoms of Pyridoxine

Depression and anxiety, as well as anemia and lethargy and have been linked to pyridoxine deficiency. Carpal tunnel syndrome and numbness and tingling in the knees, shoulders and hands can also be a sign of a deficiency of vitamin B6. Some additional symptoms include PMS, insomnia and kidney stones.

Food Sources & Supplementation of Vitamin B6

Nutritional yeast, whole grains like whole wheat and brown rice, bananas, eggs, poultry and organ meats, avocados, nuts and legumes like peanuts and walnuts. If you decide to supplement, we recommend only a food-based vitamin B complex, since taking the B vitamins separately has been shown to sometimes cause imbalances in the body that can actually have an adverse effect over the long term.

Note: An excessive intake of B6 has been noted to cause adverse symptoms such as numbness in the hands and feet and other symptoms of nerve damage. Always check with your doctor before taking high levels of B6 supplementation, and even better, in our humble non-medical opinion, don't take synthetic B6, only use natural source B supplementation.

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The Pill Vitamin Versus Liquid Vitamin

In recent years, a number of companies have introduced liquid vitamin supplements, some of them claiming that these products far outperform the traditional vitamin pill. While some companies took their claims too far (and were charged accordingly), the debate continues as to which type of vitamin is the most effective.

The main advantage of a liquid supplement is the speed and ease of absorption by the body. Since there is no need to break down a solid, the vitamins are absorbed immediately. Liquid fans also claim that the absorption rate is much higher, making the supplements more effective.

There are also those who hate swallowing big vitamin pills or simply can't swallow them due to a medical condition. For instance, people who have had gastric bypass surgery find it hard to keep a pill down. Throat surgery can also make swallowing solids painful. For people like this, liquid vitamins are the only viable option.

But liquid supplements have their drawbacks. One of the main problems is that the vitamins and minerals do not keep their potency as well in liquid form. That means that the liquids have a shorter shelf life than pills.

There are also enzymes contained in some vitamin tablets that aid in the absorption of the nutrients. These enzymes can't be included in liquid vitamins because they only last for a day or so in liquids. While with pills, the enzymes retain their effectiveness for the entire shelf life of the products.

The claim of faster and more complete absorption of liquids is also challenged by some experts. While it's true that we digest liquids more quickly than solids, this does not necessarily lead to a more effective product.

The most effective place for vitamin absorption is at the beginning of the small intestine. There are some claims that much of the contents of liquid vitamins is destroyed by stomach acids before it even gets this far. Pills, meanwhile, are coated to keep them from dissolving completely before they reach the small intestine.

While we live in a world where immediate effects are usually considered a good thing, their relevance for vitamins is questionable. After all, our bodies don't suddenly have vitamin emergencies. If one vitamin supplement is absorbed into our systems an hour sooner than another, it's unlikely to have any noticeable effect on our overall health.

When it comes to our health, nobody likes to guess what is best. But until enough time has passed to show for certain whether there is a difference between the effects of liquid and tablet vitamins, you'll simply have to go with the one that makes the most sense for you. As long as you are focused on a healthy lifestyle and good nutrition, the format of your vitamin supplement shouldn't be a critical decision.

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Calcium, What's The Big Deal?

The big question about Calcium, exactly what is Calcium and why is Calcium so important to you and I?

What is Calcium?

Calcium is one of the most abundant micro-nutrient found in our body. 99% of our body’s total calcium is stores in the bones and teeth. The remaining 1% of calcium is then found throughout our body in blood, muscles, and the fluid in between cells. Calcium is also needed for muscle contraction and the secretion of hormones and enzymes. There are much more usage of Calcium, but to put simply, Calcium is important for Bone repair/formations and the contraction of muscles. Calcium is also the answer to strong and dense bones.

Different Types of Calcium, Which is Best?

Calcium is an element and it comes in various forms. There’s Calcium citrate, Calcium phosphate, Calcium Gluconate, Calcium Carbonate, and e.t.c. The list can go on and on, but which is the most common one that is best absorbed by the body?

There is something called the elemental weight. Calcium phosphate has an elemental weight of 31-38% whilst Calcium carbonate has an elemental weight of 40%. Let’s use Calcium Carbonate (Most common form of Calcium found in the market) as an example, if you take 500mg of Calcium carbonate, only 200mg of elemental Calcium is available for absorption. I’ll make things simpler by giving you an analogy; let’s presume that you’re now going down to the fuel station to pump some petrol for your car. There are 2 types of Petrol and both are mixed with water. For every liter of petrol, Petrol X contains 20% petrol whilst Petrol Y contains 40% petrol. We do know that cars require petrol to move and not water. So the obvious choice will be Petrol Y. The same goes to us, our body can only utilize elemental Calcium, and therefore, Calcium Carbonate is one of the better choices of Calcium supplements to take.

Vitamin D & Calcium Absorption
Taking Calcium alone is not as effective taking calcium with a good dose of Vitamin D. Vitamin D helps improve Calcium absorption. To put things simply, let’s imagine things this way. Before calcium is absorbed by our body, it needs go through a door which is locked and requires a key to open it. Vitamin D is the key to opening this door to allow calcium into your body and from there allows the body to utilize the Calcium.

What NOT to Consume Calcium With
We should not be consuming Calcium with Zinc and Iron. This is so as our body prioritizes Calcium over the other two minerals. I advise you to take Zinc and Iron at a time when your body has little Calcium, preferably 30mins-60mins after drinking your milk. When purchasing multivitamins, do also look at the Nutrition fact sheet to see if any of this minerals are stashed together.

How much Calcium is Needed?
If you’re just an average adult, I would recommend taking anything from 800mg – 1200mg of Calcium a day. However, if you’re an athlete or bodybuilder, you should be taking up to 2000mg – 2300mg of Calcium a day. Good sources of protein include Milk, yoghurt, cheese. Taking more than 2500mg of Calcium may cause you to get wet stools.

Benefits
Calcium will help you maintain a healthy bone mass, delay the onset of osteoporosis and recent research articles have also shown that Calcium aids weight loss.

By Darcy Dal

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How To Know If You Need Vitamin Supplements

Taking vitamin and mineral supplements is perhaps one of the most controversial issues regarding healthy living. The lack of vitamins in your diet can be unhealthy, but too many vitamins can also put your health in danger. So, how do you know if taking vitamin and mineral supplements is necessary for you? Ask yourself the following questions in order to determine if you may need vitamin supplementation for a healthier lifestyle:

Am I Stressed? If you are constantly stressed-out due to work, relationships, family or any other situation, your adrenal glands may be working overtime. This can potentially cause fatigue and headaches.

Treatment: Vitamin B Complex, Vitamin E and Vitamin C supplements can help with this problem.

Is My Immune System Up to Par? Do you constantly find yourself catching colds and the flu more frequently than others? You may need to boost your immune system with vitamins and minerals which provide the nutrients needed to fight these viruses.

Treatment: Vitamin C supplement, Zinc and Manganese will do the trick.

Do I smoke? I’m sure you’re aware that this habit is unhealthy but smoking uses up vitamin C and puts you at higher risk of osteoporosis.

Treatment: Vitamin C supplements and calcium supplements will help reduce your chances of osteoporosis and provide you with the adequate amount of vitamin C.

Am I Pregnant? Pregnant and hormonal women often lack in vitamin B-6. If you do not receive enough of this vitamin it can be harmful to you and your baby.

Treatment: Take a vitamin B-6 supplement, but make sure not to take doses of more than 500mg per day without a Doctor’s recommendation.

Am I on a Diet? If you are on a low-carb, low-fat or any form of diet you are probably not receiving the vitamins necessary for healthy living. Individuals on diets very rarely eat foods from all the major food groups and if they do, they usually do not eat the required amounts.

Treatment: Depending on the type of diet and the foods you eat, you may require a multi-vitamin supplement or specific supplements of Vitamin A, B, C, D, E or K.

Answering yes to any of the questions above does not necessarily mean that vitamin or mineral supplements are crucial to healthy living. The situations listed above are merely a guideline to help individuals who already feel as though they are lacking the vitamins and minerals in their diets. It is important to remember that vitamin supplements are meant to accompany food and are in no way meant as a replacement for a healthy diet.

Health-related information changes frequently, and while every attempt has been made to ensure the content in this article is up to date and accurate, you should always check with a doctor or nutritional expert before undertaking any substantial change in diet or lifestyle.


By: Jeff Matson

Article Source: www.iSnare.com

Vitamin E: Why There’s No Need To Fear Nature’s Great Protector

It would be a great pity if recent media scare stories highlighting the supposed risks of vitamin E supplementation prevented people, particularly the elderly, from ensuring that their diets include adequate supplies of this vital nutrient.

These stories all centred on a single study, which was not new research but a meta-analysis of 19 previous reports focussed on subjects already identified as suffering from chronic diseases. The applicability of its findings to the usefulness or otherwise of vitamin E in helping to prevent disease and maintain optimum health in the well population must therefore be open to serious doubt. And this one study must also be considered alongside the many which have reported the different health benefits of vitamin E since its discovery in 1922.

Numerous of these studies have demonstrated the benefits of vitamin E to cardiovascular health in terms of protecting against the onset of heart disease, in restricting the advance of the disease, and in reducing the risk of second and further heart attacks in those already affected. In common with other anti-oxidants, vitamin E also appears to protects against atherosclerosis, the hardening of the arteries which is the common precursor of serious heart problems. In fact vitamin E appears to have a general blood thinning and anti-coagulant effect similar to but much gentler and more natural than drugs such as warfarin. Vitamin E thereby helps to protect against highly dangerous clots forming in the arteries serving the brain and heart; clots which can lead to stroke – still one of the main causes of premature death and disability in the western world.

But the benefits of vitamin E reach far beyond the heart and circulatory system. Being fat-soluble, vitamin E is also needed in large quantities by the brain, the trillions of cells of which are particularly rich in fat. Brain function is highly dependent on the efficient functioning of cell membranes, largely formed of fatty tissue, to allow transmission of messages between cells. Free radical damage to cell membranes, worsening rapidly with age, is therefore regarded as one of the principal causes of impaired cognitive function and may even be implicated as a contributory factor in Alzheimer's disease. As an anti-oxidant, vitamin E is an important protector against free radical damage and it's not surprising, therefore, that numerous studies have reported superior cognitive function and memory as consequences of vitamin E supplementation.

As cancer is well known as predominantly a disease of degeneration, it is not surprising that powerful anti-oxidants such as vitamin E should offer a degree of protection against it. And indeed, numerous studies have clearly linked enhanced levels of vitamin E in the body with a reduced incidence of common cancers, particularly that of the prostate. As a powerful anti-oxidant vitamin E may also protect against the damage to healthy cells that is an inevitable accompaniment of necessarily aggressive chemo and radio cancer therapies.

And as if all of this wasn't enough, vitamin E has also demonstrated possible benefits in the treatment of diabetes, in combatting the pain of rheumatoid and osteoarthritis and in maintaining good vision, particularly in old age. Vitamin E is also regarded as a general immune system booster.

But for all these identified benefits, concerns persist in some quarters about the potential dangers of vitamin E, and are generally focussed on the possible toxicity of very high intakes. And it's true that being fat-soluble, vitamin E can be stored in the body, giving rise to a potential for toxicity if ingested in excessive quantities over time. But there are good grounds for thinking that these concerns are probably misplaced.

Rich dietary sources of vitamin E are foods such as leafy green vegetables, certain types of nuts, vegetable oils and whole grains. The typical modern, highly processed, Western diet, high in fat and refined carbohydrate, and produced from intensively farmed, poor quality soils, is unlikely to provide even an adequate, let alone an excessive supply of the vitamin.

Moreover, both the Institute of Medicine and US Dietary Guidelines have identified a regular daily intake of 1,500 IU as the maximum at which no risk should arise to the health of healthy individuals. To put this in context: most commercially available supplements will provide only between 200 and 400 IU.

So with the ever increasing danger of free radical damage as the body ages, and the difficulty of obtaining adequate supplies from diet alone, it appears that any problems arising from vitamin E are far more likely to be those of deficiency rather than excess.


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Healthy Hair Vitamins

There a number of different specific hair vitamins and minerals that can play a major role in helping a person have a healthy head of hair. If a person does not have sufficient hair vitamins then the deficiencies can lead to thinning hair or even total baldness in the most severe cases. The fact is that the state of a person’s hair reflects the overall condition of their body. Extra hair vitamins are likely to be needed if a person is generally unwell or is undernourished as their hair will show damage too and may even stop growing.

Some of the most important hair vitamins that a person needs to have healthy hair include B6, biotin, inositol and folic acid. The best way to ensure that a person receives enough of these essential hair vitamins are for them to be taken as vitamin supplements. It is not just hair vitamins that are necessary for healthy hair though as there are a number of minerals that are essential, including magnesium, sulphur, silica and zinc.

The most essential hair vitamin is vitamin a but the best form of this is to include in the diet is beta-carotene. This is because the hair vitamin A can be toxic if consumed in large quantities but beta-carotene has no such problems and is converted by the body into vitamin A that can be used to promote healthy hair. Of course, vitamin A is not just a hair vitamin, it is also needed for a number of other functions including normal growth of bones, skin, nails and the protective sheath surrounding nerve fibers.

Protein is another essential hair vitamin. This is because hair itself is essentially protein. The amount of this hair vitamin that a person consumes in their diet can affect the hair directly. If a lot of protein is included in a person’s diet then this hair vitamin will lead to improved hair growth and a far fuller head of hair. However, a person who has a diet that is lacking in this hair vitamin will suffer from thinning hair and slow hair growth.

Of course, it is not just hair vitamins and minerals that are needed to ensure that a person has healthy, strong hair. There are a number of researchers who have found that there are direct links between the overall health of a person and the condition of their hair. If a person is under a lot of stress or suffers from a lack of sleep then their hair is also likely to suffer and it is likely that their diet will not provide enough hair vitamins to counter these effects. Hair vitamin and mineral supplements can be the solution to weak and damaged hair.
Prevent hair loss or hair thinning

By: Tania

Article Source: http://www.articles411.com/

Vitamins And Minerals Are Health Magnets For Our Body's Circulatory System

Our body’s circulatory system is made up of the heart, arteries, veins and capillaries. This circulatory system transports oxygen, nutrients, water and blood throughout our bodies as well as assists in the removal of waste products. Obviously keeping this system in tip top shape is essential to its efficiency and to our health.

One of the things we can do to help keep our circulatory system healthy is to make sure that we are properly nourishing it with healthy diet filled with vitamins and minerals.

Vitamin C is responsible for strengthening the walls of the blood vessels throughout the body. This has to do with its role in the production of collagen, which is an essential connective tissue. Copper is a mineral that is necessary for the process of making the body’s connective tissue. Biotin is critical to the health of the circulatory system, as well as to the circulatory system’s performance, as it has a function in a number of essential enzyme processes.

Vitamin E helps to promote the healthy functioning of the circulatory system in a couple of ways. It helps to dilate the veins and it has a role in the controlling of blood clotting. Another important aspect of Vitamin E is its antioxidant properties, something that it shares with Vitamin C. These vitamins, with the help of other antioxidants, serve in the essential capacity of bringing free radicals, which if left unchecked can damage body tissue, under control.

Potassium, long known as being beneficial to the heart also serves other parts of the circulatory system. One important function of potassium is to control blood pressure and fluid stability in the circulatory system. Sodium shares in these important functions of maintaining the blood’s balance and pressure. We hear so much about the negatives of sodium that it’s easy to forget that sodium is, in reality, a mineral that is essential to the body’s functioning, particularly in the circulatory system. The key to sodium is moderation, a little is necessary but too much could be dangerous.

It’s apparent that the circulatory system is essential to a healthy body. It makes sense to support its functions with a diet that meets the recommended daily levels of vitamins, minerals and other nutrients. Because the proper balance of nutrients is so vital to the functioning of our bodies and its supporting systems, choose your nutritional supplements carefully. Choosing top quality ingredients will insure that you are doing your body good and not spending money unwisely. Make your circulatory system happy, feed it!

By: Holly Dodd

Article Source: http://www.isnare.com/

Vitamins For Your Skin

Everything we eat and drink, or for that matter, some things that we do not eat or drink, have an effect on our skin. Dry skin, acne, psoriasis, and skin eruptions are just a few of the problems that can be helped with vitamins. Vitamins A, C, D, and E are especially important and are often prescribed for dull, lifeless skin. Vitamin A is often prescribed as a very effective treatment for acne. Even today, some people find that over-the-counter and prescription concoctions too harsh and drying for the face. These same people can safely consume a daily dose of vitamin A and their acne will greatly diminish. Selenium is a mineral found in cereals, nuts and eggs. Dietary intake of selenium prevents cancer in laboratory animals. It also shows signs of enhancing the performance of chemotherapy and slowing down the aging process. In terms of sun damage, daily doses of selenium have demonstrated an ability to ease the burning effect of the sun's radiation.

Vitamins are safe, cheap and highly effective. There are 8 different forms of Vitamin E - the synthetic form is only half as powerful as the natural version. It is an incredibly important vitamin for your body health and should therefore be taken in proper doses daily. Vitamin is necessary for proper skin balance. Too little of it causes the face to be oily. Biotin is sometimes prescribed when skin is dull and the pallor is gray. Most people get enough biotin without even trying. It's found in many foods including bananas, eggs, oatmeal, and rice, plus your body also makes some biotin on its own. Most vitamins are water-soluble and are quickly eliminated from the body. It is safe to consume varying quantities of these vitamins. Other vitamins are fat-soluble. That means that they are stored in the body and can build up over time. Mega-doses of these vitamins should be avoided.


Vitamins that Help Skin:

1. Vitamin A.
2. Vitamin C.
3. Vitamin D.
4. Vitamin E.
5. Niacin.
6. Biotin.
7. Vitamin K.

Skin Conditions that respond well to Vitamins:

1. Dry skin.
2. Acne.
3. Psoriasis.
4. Skin eruptions.


By: Juliet Cohen

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Simple Sources of Natural Vitamins

Both foodies and farmers know that vitamins don't only come in bottles. Our modern marketing and consumerism machines try to get us to believe that vitamin supplement pills are the only answer, but we all know the truth: natural sources are better.

Many people do not have enough natural vitamin sources in their diet and therefore often suffer from a deficiency of one or more needed vitamins. You've heard this before: the key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.

For those on special diets, it may be true that supplements are the best option, as some diets make it difficult to get the right nutrients in the right amounts all the time. It might be too cumbersome for those people to cook in such a way as to get all they need from food alone. Nevertheless, for most people, it is very easy to get all the nutrition we need from ordinary everyday foods.

It is important to be knowledgeable about the different types of vitamins and their best natural vitamin sources so that you can incorporate as many of these as possible into your regular diet. Water soluble vitamins cannot be stored in the body and therefore need to be replenished on a daily basis. Thus it is natural vitamin sources for these vitamins that are the most essential to learn. Many of these natural sources are already in your kitchen pantry, so it may not be hard for you to get started! Here are some common food sources for vitamins:

* Natural vitamin B8 sources can include molasses, vegetables, meat, whole grains, nuts, milk, brewer’s yeast, citrus fruits

* Natural vitamin B1 sources can include brewer’s yeast, brown rice, whole grains, organ meats, egg yolk, blackstrap molasses

* Natural vitamin B3 sources can include potatoes, peanuts, brewer’s yeast, poultry & fish, lean meats, milk, rice bran

* Natural vitamin B15 sources include brewer’s yeast, brown rice, rare steaks, sunflower, pumpkin & sesame seeds

* Natural vitamin B2 sources can include organ meats, brewer’s yeast, whole grains, legumes, nuts, blackstrap molasses

* Natural vitamin B15 sources can include pumpkin, sesame, and sunflower seeds, rare steaks, brown rice, brewer’s yeast

* Natural vitamin B9 sources include dark-green leafy vegetables, root vegetables, organ meats, salmon, oysters, milk

* Natural vitamin B13 sources can include liquid whey, and root vegetables

* Natural vitamin B4 sources can include brewer’s yeast, egg yolks, organ meats, legumes, wheat germ, fish, soybeans

* Natural vitamin B15 sources can include brown rice, brewer’s yeast, rare steaks, pumpkin, sunflower, & sesame seeds

* Natural vitamin B17 sources can include peaches, whole kernels of apricots, cherries, apples, plums

* Natural vitamin B9 sources can include root vegetables, dark-green leafy vegetables, organ meats, oysters, salmon, milk

* Natural vitamin B5 sources include salmon, organ meats, egg yolks, legumes, wheat germ, brewer’s yeast, whole grains

* Natural vitamin B7 sources can include liver, legumes, unpolished rice, whole grains, sardines, brewer’s yeast, egg yolks

So you can see there are a variety of ways to get what your body needs. Pill form supplements are not bad; it is simply that natural source vitamins are so much better. You can explore new foods and ways of cooking, and your body will love you for it.

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