|
vitamin
type
|
the
foods you'll find them in |
handy notes
|
|
A
|
Yellow
and green leafy vegetables
Spinach
Carrots
Watercress
Peppers
Apricots (dried)
Lots
of fruit!
|
Vitamin
A from carrots and spinach are best absorbed cooked.
It is always preferable that you steam your vegetables.
However, if you have to cook these in water, make
an enriching drink out of the vitamin-rich water that's
left in the saucepan by adding a teaspoon of yeast extract
(like Marmite)... and pouring into a mug. A great feel-good
drink.
Vitamin
A also helps to strengthen mucous membranes which line the
nose and throat.
If
you are pregnant, seek medical advice before taking Vitamin
A supplements. Be careful with Vitamin A. It can be
toxic if taken in high quantities. A maximum of 700 micrograms
per day is your limit.
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|
| B
|
Green
leafy vegetables
Yeast
extract
Currants
Avocados
Bananas
Wheatgerm
Wholegrains
Mushrooms
Peanuts
Brewers
Yeast
Breakfast
Cereals
|
B12
is claimed by some to be found in seaweed (especially kelp)
There are many products fortified with Vitamin B like breakfast
cereals, Soya mince, margarine and yeast extract. There
is much inconclusive evidence from diferent nutritional
and vegetarian sources suggesting that B12 in vegetables
(if found at all) has no significant effect.VeggieGlobal
points out that B12 sources and intake is a highly complex
dietry issue. For example, there is no conclusive evidence
as to whether B12 is present in some of the vegetables mentioned
here except for products which are fortified with B12. However
we consider the possibility that diferent levels of B12
from zero upwards may be evident in certain fresh vegetables
depending on where it grows, how it is treated and how soon
it is eaten after picking.
This is one of the rare instances that we direct you to
a Wikipedia page, (although it does appear to be unclear
on a couple of points), which explains the complexity of
B12
http://en.wikipedia.org/wiki/Vitamin_B12
Intakes
for Vitamin B12, µg/day. (1000 µg = 1mg)
- 0
to 6 months 0.3 µg per day
- 7
to 12 months 0.4 µg per day
- 1
to 3 yrs 0.5 µg per day
-
4 to 6 yrs 0.8 µg per day
- 7
to 10 yrs 1.0 µg per day
- 11
to 14 yrs 1.2 µg per day
- 15
+ yrs 1.5 µg per day
-
Breastfeeding women 2.0 µg per day
Although
high intakes are not thought to be dangerous take care with
the amount of B12 intake with small children...
B6
Too much quantities of B6 can cause pins and needles, so
no more than 50mg per day for an adult.
Well-being:
B Vitamin complex is important for maintaining mental alertness.
A good supplement for those suffering from low esteem.
For
more important details on B12 click
here
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| C
|
Oranges
Grapefruit
Broccoli
Blackcurrants
Cranberries
Peas
(frozen or fresh-picked)
Parsley
Green
Peppers
Green
leafy vegetables
Potatoes
Kiwi
Tomatoes
|
Over-cooking
vegetables destroys Vitamin C. Processed orange juice does
not contain natural Vitamin C. Freshly squeezed does.
Well-being:
Colds quickly deplete your reserves of Vitamin C. It's important
to raise your intake if you feel a cold coming on and to
continue a high dose throughout your cold.
- 0
to 1 year 25mg per day
- 1-10
years 30mg per day
- Adult
40mg or approx. 100mg during colds per day
Vitamin
C will help clean your body of free radicals. These
build up when your immune system is busy fighting infections.
Remember, your body can't store Vitamin C so you need to
take regular quantities of it every day, particularly during
colds and other infections. Excessive amounts of Vitamin
C may cause the runs in some people, but it's quite rare!
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| D
|
Plenty
of safely absorbed sunshine!
Margarine
Fortified Cereal
Vegetable Oil
Rape Seed Oil
Soy Milk
(Smaller amounts of vitamin D are found in green vegetables)
|
D2
is animal free. On other D-based vitamins, check on the
product packaging. Best absorbed with Calcium so cereals
with fortified Soy Milk
is a good mix.
Well-being:
Low levels of vitamin D have often been associated with
osteoporosis, hypertension and diabetes.
US scientists claim that higher doses of vitamin D (around
25 micrograms) can reduce the risk of developing some common
cancers by as much as 50%. These include breast, ovarian
and colon cancer plus others.
Vitamin D is also a key supplement claimed to help boost
lung function and retain a healthy respiratory system.
Sunshine
(as well as the effect of bright daylight generally) is
a good stimulant towards attaining higher esteem and energy
and vitamin D is the main active ingredient. Almost every
living thing on earth needs sunlight or its by-products
to survive so make sure you keep your vitamin D levels constantly
topped up, through moderate exposure to the sun and a dietary
supplement.
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| E
|
Vegetable
Oils, like Sunflower Oil and Olive Oil
Nuts
Seeds
(like Sunflower seeds)
Avocados
|
Vitamin
E is natures most powerful antioxidant.
Sunflower
Seeds are an acquired taste but full of many required vitamins
and minerals. Buy them fresh and eat as a snack instead
of rubbish crisps!
It is
a myth that Avocados are fattening. Essential fatty acids
are good for you. They are the type of oils which are easily
digested and do not build up excess fat in our bodies. Finally,
it's almost impossible to take excess amounts of Vitamin
E
Well-being:
See
Vitamin E in Antioxidants
|
| K
|
Olive
Oil
Seaweed
Kelp
Molasses
Green
leafy vegetables
|
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