This document discusses various vitamins and their importance. It notes that vitamins are measured in mg, mcg, or IU and can be water soluble or fat soluble. Vitamin C is highlighted as being essential for producing collagen and preventing scurvy. Deficiencies in B vitamins can cause issues like fatigue, depression, and birth defects. The document provides foods rich in different vitamins to combat deficiencies, emphasizing the roles vitamins play in growth, energy production, and bodily functions.

1. Essential to life

2.  These vitamins are measured in mg. (milligrams) &
mcg. (micrograms) a gram is approximately this
size/weight:

3.  Other vitamins are measured by IU’s as a potency
measure rather than by weight. These vitamins are fat
soluble. To be soluble means to be dissolved in another
substance, so these vitamins are dissolved in fats, while
water soluble vitamins are dissolved in water.

4.  Vitamin C is one very important vitamin. Many people
equate this vitamin with staving off colds, but it is
much better than this.
 This vitamin actually saves lives.

6.  Only primates and guinea pigs can get scurvy because
their bodies do not produce Vitamin C.
 People who have a vitamin C deficiency in their diets
can also get scurvy.
 Scurvy kills.
 Vitamin C helps the body to produce collagen, which
is essential to produce healthy tissue.
 Foods rich in Vitamin C include citrus fruits and
green, leafy veggies like spinach and broccoli.

7.  These are water soluble
and are necessary for the
body to grow and
function properly. These
vitamins are individuals
and team players,
meaning they have
functions all their own,
but also work together to
regulate numerous bodily
functions.
 The B vitamins:
 Biotin –B-7
 Niacin-B3
 Riboflavin-B2
 Thiamine-B1 (energy
boosters)
 Folic acid-B 9 (best for
pregnant women)
 Cobalamins-B12
 pantothenic acid-B 5
 Pyridoxine-B6

9.  Deficiency of thiamine can result into fatigue,
tiredness, irritability, stomach upset, insomnia and
memory lapses or amnesia.
 Foods rich in vitamin B1 are pork, liver, wheat germ,
whole grains and dried beans. (Buzzle.com)

10.  Deficiencies in riboflavin can result in depression
because it helps to produce folic acid and B6 as well as
processing fats & amino acids. Folic acid is essential for
pregnant and nursing mothers.
 Foods rich in Riboflavin are dairy, leafy greens and
whole grains.

11.  Niacin helps blood flow and reduces cholesterol and it is
the body’s mechanic. It repairs the nervous system, the
digestive system and the skin.
 Without it these things can happen: dementia, depression,
psychosis, agitation, anxiety and mental fatigue …none of
these are pleasant! Eat these foods to combat these
problems:

12.  Pantothenic Acid, B5 is the body’s stress buster! It
keeps physical and mental stress to a minimum and works
as an anti-aging factor. See? Stress can kill!
 Deficiencies in B5 include:
 chronic fatigue, hair loss, depression, dizziness,
constipation, stomach problems, muscular weakness and
irritability
 Eat these foods to combat these problems:
 legumes, lean meats, whole grains

13.  Pyridoxine, or B6 is the energy producer…it produces
amino acids, which, in turn, produce energy!
 Deficiencies include : eczema, insomnia, migraine,
irritability, nervousness, fatigue and headaches.
 Eat these to combat those problems: lean meats, whole
grains, fish and poultry products

14.  Biotin, B 7 utilizes folic acid, proteins and B5 and is good
for healthy hair.
 Deficiencies include: fatigue, confusion, depression,
drowsiness, hair loss and also hallucinations
 Eat these:
 mushrooms, whole grains,
 green vegetables, salmons and
 sunflower seeds

15.  B9, Folic Acid especially important for growing fetuses
and pregnant women, folic acid regulates blood pressure
and is good for mental health.
 Deficiencies can result in miscarriages, stillbirths, birth
defects, anemia, depression, skin disorders, cancer,
infertility and brain function.
 Folic Acid rich foods: whole wheat and grains, green
leafy vegetables, beet roots, oranges, and dried
beans

16.  B12, cobalamins keeps the nervous system healthy and
regulates and forms new blood cells.
 Deficiencies can include: anemia, fatigue, depression
and mental health disorders.
 A diet of lean meat, dairy, fish and poultry will supply you
with B12.