A - Z of vitimins, minerals and trace elements

Add Good-health to your favourites

Listed with GoToSee – The Health & Therapy Directory

WATER SOLUBLE VITAMINS
Vitamin B complex ; B1, B2, B3,B5, B6, B9, B12 & Vitamin H
Vitamin C, choline, P.A.B.A.

FAT SOLUBLE VITAMINS
Vitamins A, vitamin D, vitamin, E, vitamin K

For Minerals, Bioflavanoids and Antioxidants   CLICK HERE

VITAMINS

Water Soluble Vitamins

Vitamin B complex water soluble
There are eight B Complex vitamins and they are water soluble and not generally stored by the body.
The B complex vitamins are essential for proper functions of the nervous system, brain, for keeping hair and skin healthy. They ensure proper metabolism of carbohydrates and fats. Important for growth of bones, an aid to digestion and heart and muscle function, for healthy skin, cell respiration and tissue maintenance, stress.

Vitamin B1 (Thiamine) water soluble
Used to maintain normal carbohydrate metabolism and the nervous system function. Water-soluble, like all (B) vitamins. Thiamine is readily lost from the body and must be replaced daily. May turn the urine yellow but is harmless.

Vitamin B2 (Riboflavin) water soluble
Essential to cell maintenance and energy metabolism. Useful for cell repair after injury. Best known source eggs and milk.

Vitamin B3 (Niacin) water soluble
Is needed to release energy from carbohydrates and is involved in controlling blood sugar levels, keeping skin healthy and maintaining normal function of the digestive and nervous systems. The body is able to manufacture about half it’s niacin requirements but the remainder must come directly from the diet. There is some evidence to suggest that it can ease the symptoms of anxiety, depression and insomnia, and even reverse the development of type two diabetes.

B5 (Pantothenic acic) water soluble
has an important role in the secretion of hormones, and supporting the adrenal gland. These hormones are vital in sustaining metabolic function , fighting allergies maintaining healthy skin, muscles and nerves.They are also involved in the production of enzymes and in the breaking down of protein, carbohydrates and fats during digestion. Also known as the anti stress vitamin

Vitamin B6 (Pyridoxine) water soluble
Important for the health and maintenance of strong nerves and good skin, increases the body’s ability to withstand stress, necessary for the release of energy from food.

Vitamin B9 (Folic acid/Folate) water soluble
Is necessary for every function in the body the requires cells multiplication, and is especially important in foetal development. Folic acid is needed to make blood cells, heal wounds,build muscle and is critical for the normal formation of DNA and RNA. Taken during the first trimester of pregnancy greatly reduces the risk of serious birth defects such as spina bifida and cleft palate.

Vitamin B12 (Cobalamins) water soluble
A group of substances containing the mineral cobalt, Important in the production of red blood cells and in the metabolism of protein and fatty acids. Best natural sources are oysters and liver.

Vitamin H   (Biotin) water soluble
Part of the Vitamin B complex group and used in the production of fatty acids, metabolism of fats, and proteins, cell production. It plays a role in in the process by which energy is released from food. Biotin is also indicated for healthy hair and skin, sweat glands, nerve tissue, bone marrow, and assisting with muscle pain. Biotin is also helpful in maintaining a steady blood sugar level.

Other water soluble vitamins
Vitamin C - (ascorbic acid) water soluble
is one of the most important nutrients for the protection and preservation of health and beauty. A natural antioxidant it has many roles, one of the first vitamins we choose to fight the common cold, maintaining healthy collagen, which helps the skin elasticity. Benefits the immune system, an anti stress vitamin, detoxifies heavy metals within the body for healthy gums, veins, capillaries. An aid in the absorption of Iron, and contributes to haemoglobin and red blood cell production.

Choline water soluble
Crucial in normal brain functions and memory. And maintaining the nervous system. Also helps in the metabolism of fats and cholesterol, and in controlling weigh and cholesterol levels

P.A.B.A. water soluble
Para-amino-benzoic acid. Important for normal skin and hair growth. Some say good for preventing grey hair. Involved in red blood formation and the manufacture of folic acid

Fat Soluble Vitamins
Vitamins A, D, E and K are all classed as fat soluble vitamins - since they are soluble in fat they are absorbed by the body from the intestines. Therefore any condition interfering with the absorption of fats would   also result in poor absorption of these vitamins .Fat soluble vitamins can be stored by the body mainly in the liver and so deficiencies are less likely.

Vitamin A - fat soluble
Used to maintain the skin, mucous membranes and prevent eye problems. Crucial for the maintenance of a healthy immune system, reproduction , growth and normal development. Never take more vitamin (A) than the recommended   dosage, as too much can be toxic. Usually taken as cod liver or other fish oil.

Beta carotene (Vitamin A)
A powerful antioxidant version of vitamin A, for skin, eyesight, immune system, beta/cartoon is said to neutralise the harmful effects of free radicals. Beneficial to the body’s repair and growth process, many studies are taking place at present on the beneficial effects of beta carotene on those suffering from serious illnesses world

Vitamin D - fat soluble
The so called sunshine vitamin because the body can manufacture all it needs when the skin is exposed to UVB rays in sunlight. It’s primary function is to regulate blood levels of calcium and phosphorus helping to build strong bones and healthy teeth and may slow the progress of osteoporosis. The bodies ability to produce vitamin D declines with age so Vitamin D deficiency is common in older people.
In northern latitudes the suns rays are not strong enough to stimulate the production of vitamin D in winter and anyone living in the UK is likely to be affected. If you get good exposure to sunlight during the summer you can store enough to see you through winter. If you do not a supplement can help you during the winter months.

Vitamin E - fat soluble
Many ladies take vitamin (E), which acts as an antioxidant protecting against cellular damage. Ladies on the pill and going through the menopause are often advised to increase their vitamin e, intake. Helpful in maintaining a healthy heart, good circulation, a deficiency of vitamin e, can result in poor fragile red blood cells. Useful in maintaining a healthy skin, vitamin e in high doses may affect people with diabetes and thyroid disorders. If suffering from either of these disorders consult your doctor before taking vitamin E .

Vitamin K - fat soluble
Promotes blood clotting and is used by surgeons to prevent blood loss during surgery, and bleeding problems in new born babies. It also plays a protective role in bone health

RDA and RNI - What’s the difference ?

In 1991 the Department of Health published the‘Dietary Reference Values’ for food, energy and nutrients, the most important being the ‘Reference Nutrient Intake’ or RNI - the amount of a nutrient needed to be taken daily to meet the requirements of the majority of a specified population group of healthy people. The RNI for males and females of different ages, and for young children and teenagers can can vary quite widely understandably reflecting their different needs.
EU regulation however require that labels on food and supplements give their nutritional contents as ‘Recommended Daily Amounts’ - RDA. RDA’s are said to be the average quantities of key nutrients that people should obtain from their diets to maintain good health in the average healthy adult. However they are based on the requirements of men and do not take into account different ages and genders and are therefore only a very rough guide.The EU RDA is a very simple approximation that is used only on food and supplement labels.
RNI’s are far more useful and are always used by professionals who give nutritional advice. Nutritional studies are subject to wide Interpretation and RNI values (or it’s equivalent ) varies from country to country. RNI’s in the UK are in many cases lower than other countries, especially the USA.
It must be noted that the RNI is not the amount of a nutrient recommended for optimum nutrition. This is especially true of vitamins and minerals thought to help prevent degenerative diseases like heart disease or cancer. Therapeutic doses of vitamins and minerals are usually much higher than RNI’s.
When there is not enough information on the physiological requirements of a particular nutrient, a ‘Safe Intake’ SI is recommended. Based on a level believed to maintain good health.

CHECK THE RNI’s for vitamins and minerals

Do you know which foods are richest in
the vitamins and minerals that you need
every day for good health?
See the table below

www.healthyandessential.co.uk

the Omega-3 specialists

SITE MAP

Web www.good-health.me.uk

RDA and RNI - What are they ?

CHECK THE RNI’s
for vitamins and minerals

supplement

RDA

Thiamin B1

1.4 mg

Riboflavin B2

1.6 mg

Niacin B3

1.8 mg

Pantothenic acid B5

NV

10 - 100 mg

Vitamin B6

2 mg

Folate B9

(Folic acid)

200 mcg

Cobalamin B12

1 mcg

Vitamin C

60 mg

Vitamin A

800 mcg

Vitamin E

10 mg

Vitamin D

5 mcg

Vitamin K

NV

I mcg per kl of body weight

Calcium

800 mg

Phosphorus

800 mg

Magnesium

300 mg

Iron

14 mg

Zinc

15 mg

Iodine

150 mcg

Selenium

NV

Sodium

NV

2400 mg

Potassium

NV

Chloride

NV

Copper

NV

Chromium

120 mcg

Where to get your vitamins and minerals

Thiamin

B1

Lean pork, whole grains, dried beans nuts and seeds,

Riboflavin

B2

Milk,cheese,yoghurt, liver, beef, fish, whole grain bread, eggs, avocados, mushrooms

Niacin

B3

Chicken, beef, fish, nuts, fortified breakfast cereal

Pantothenic acid B5

Beef, offal,pork,eggs, brewers yeast, rye flour       royal jelly nuts, whole wheat, mushrooms

Pyridoxine B6

Fish, poultry, meats, chickpeas, potatoes, avocados, bananas

Cobalamin B12

Offal, brewers yeast, oysters, sardines, eggs, meat, cheese

Vitamin B9

Folic acid or

Folate

Green vegetables, whole grains, orange juice, liver

Vitamin A

Fish, egg yolks,butter, liver, any fruit and vegetables containing beta - carotene which the body converts

Beta

Carotene

(Vit A)

Liver, milk, egg-yolk carrots,dark green leafy vegetables, yellow fruits and vegetables are all rich in beta carotene

Vitamin C

Citrus fruits, broccoli, dark green leafy vegetables, red peppers, strawberries, kiwi

Vitamin D

Herrings, salmon, tuna

Vitamin E

Wheat germ,vegetable oils, almonds, sunflower seeds, leafy green vegetables, whole grains

  Vitamin K

Green tea.kale, swiss chard, broccoli, spring onions, brussel sprouts, pistachio nuts,meat, dairy products

Choline

Lecithin, egg yolks, wheat, nuts

Calcium

Low fat dairy products

Tinned salmon and sardines, broccoli, almonds

Chromium

Eggs, beef, whole grains

Brewers yeast, molasses

Copper

Shell fish, offal, wheat & rye, nuts, seeds, artichokes, garlic, avocados, peas, radishes, tomatoes, bananas, soya

Iodine

Saltwater fish and sea weed, Fruits and vegetables grown in coastal regions

Iron

Liver, beef, lamb, clams oysters, mussels, peas beans, kelp, leafy green vegetables,dried apricot raisons, brewers yeast

wheat bran, molasses

Manganese

Nuts, brown rice, whole grain bread,pulses, cereals

Magnesium

Whole grains nuts, wild rice, dark green leafy vegetables, shellfish

Potassium

Potatoes,bananas, oranges, meats, poultry, milk yoghurt

Phosphorus

Meat, fish, poultry, dairy products,soft drinks particularly cola

Selenium

Brazil nuts,seafood, offal, meats, sunflower seeds, brown rice, avocado, whole grains

Zinc

Beef, pork, liver, poultry oysters, seafood, seeds nuts, whole grains

Choline

Lecithin, egg yolks, wheat, nuts

RDA and RNI - What are they ?

Printer friendly page

supplement	RDA
Thiamin B1	1.4 mg
Riboflavin B2	1.6 mg
Niacin B3	1.8 mg
Pantothenic acid B5	NV 10 - 100 mg
Vitamin B6	2 mg
Folate B9 (Folic acid)	200 mcg
Cobalamin B12	1 mcg
Vitamin C	60 mg
Vitamin A	800 mcg
Vitamin E	10 mg
Vitamin D	5 mcg
Vitamin K	NV I mcg per kl of body weight
Calcium	800 mg
Phosphorus	800 mg
Magnesium	300 mg
Iron	14 mg
Zinc	15 mg
Iodine	150 mcg
Selenium	NV
Sodium	NV 2400 mg
Potassium	NV
Chloride	NV
Copper	NV
Chromium	120 mcg

Where to get your vitamins and minerals
Thiamin B1	Lean pork, whole grains, dried beans nuts and seeds,
Riboflavin B2	Milk,cheese,yoghurt, liver, beef, fish, whole grain bread, eggs, avocados, mushrooms
Niacin B3	Chicken, beef, fish, nuts, fortified breakfast cereal
Pantothenic acid B5	Beef, offal,pork,eggs, brewers yeast, rye flour royal jelly nuts, whole wheat, mushrooms
Pyridoxine B6	Fish, poultry, meats, chickpeas, potatoes, avocados, bananas
Cobalamin B12	Offal, brewers yeast, oysters, sardines, eggs, meat, cheese
Vitamin B9 Folic acid or Folate	Green vegetables, whole grains, orange juice, liver
Vitamin A	Fish, egg yolks,butter, liver, any fruit and vegetables containing beta - carotene which the body converts
Beta Carotene (Vit A)	Liver, milk, egg-yolk carrots,dark green leafy vegetables, yellow fruits and vegetables are all rich in beta carotene
Vitamin C	Citrus fruits, broccoli, dark green leafy vegetables, red peppers, strawberries, kiwi
Vitamin D	Herrings, salmon, tuna
Vitamin E	Wheat germ,vegetable oils, almonds, sunflower seeds, leafy green vegetables, whole grains
Vitamin K	Green tea.kale, swiss chard, broccoli, spring onions, brussel sprouts, pistachio nuts,meat, dairy products
Choline	Lecithin, egg yolks, wheat, nuts
Calcium	Low fat dairy products Tinned salmon and sardines, broccoli, almonds
Chromium	Eggs, beef, whole grains Brewers yeast, molasses
Copper	Shell fish, offal, wheat & rye, nuts, seeds, artichokes, garlic, avocados, peas, radishes, tomatoes, bananas, soya
Iodine	Saltwater fish and sea weed, Fruits and vegetables grown in coastal regions
Iron	Liver, beef, lamb, clams oysters, mussels, peas beans, kelp, leafy green vegetables,dried apricot raisons, brewers yeast wheat bran, molasses
Manganese	Nuts, brown rice, whole grain bread,pulses, cereals
Magnesium	Whole grains nuts, wild rice, dark green leafy vegetables, shellfish
Potassium	Potatoes,bananas, oranges, meats, poultry, milk yoghurt
Phosphorus	Meat, fish, poultry, dairy products,soft drinks particularly cola
Selenium	Brazil nuts,seafood, offal, meats, sunflower seeds, brown rice, avocado, whole grains
Zinc	Beef, pork, liver, poultry oysters, seafood, seeds nuts, whole grains
Choline	Lecithin, egg yolks, wheat, nuts