Vitamins:

When purchasing vitamins, be aware that there are Natural and Synthetic vitamins. Synthetic vitamins are only part of the molecular structure, of natural vitamins and will not improve vitamin deficiency. In fact they will worsen the condition, for which you took them, in the first place.

Whole Complex Vitamins, consist of enzymes, co-enzymes, antioxidants and trace mineral activators.

Bleached white flour, has more than 30 known nutrients removed, with 4 synthetics added back in. Today, the majority of people in the civilized world, are becoming victims of degenerative diseases, resulting from chronic poisoning and malnutrition. Even though we are generally well fed, we are starving to death, for the most essential nutrients. For over 60 years, we have had a daily ration of a genetic poison, in most of the bread, flour products, cereals and other food items that are forced by law, to be enriched with synthetic vitamins.


The Following Is A Partial List Of Vitamins And Reasons To Take Them Every Day.
Please Check With Your Alternative Healthcare Provider For Your Persolal Needs:
Vitamin A (Retinal)
Essential For Eye Health
Vitamin B-1 (Thyamin)
Essential For Carbohydrate Metabolism


Vitamin B-2 (Riboflavin)
Essential For Cell Metabolism
Vitamin B-3 (Niacin)
Essential For Brain, Skin, Nerves, Raises HDL, Lowers LDL


Vitamin B-5 (Pantothenic acid)
Essential For Energy And Metabolism
Vitamin B-6 (Pyridoxine)
Essential For Protein Metabolism


Vitamin B-7 (Biotin)
Essential For Energy From Carbohydrates, Fats, Protein
Vitamin B-9 (Folic acid)
Essential For Formation Of New Cells


Vitamin B-12 (Cobalamin)
Essential For Growth, Digestion, Absorption, Cell Genetics
Vitamin C (Ascorbic acid)
Essential for bone, teeth, gums, ligaments, blood vessels, immune system


Vitamin D
Essential For Calcium Absorption, Bone Health
Vitamin E
Essential For Heart And Cardiovascular System


Vitamin K
Essential For The Liver To Promote Clotting, When Bleeding Occurs


Synthetic Vitamin Information: Dr. Ben Kim


Vitamin A Information: Dr. Jonathan V. Wright 12/20/2004 - Hip Fractures

Vitamin A Information: Dr. Mercola 2/6/2000 - A Vital Nutrient

Vitamin A Information: Dr. Mercola 2/24/2001 - Saving Childrens Lives

Vitamin A Information: Dr. Mercola 1/19/2005 - Prevents Breast Cancer

Vitamin A Information: Dr. Ben Kim - Deficiency Common

Vitamin A Information: What It Does

Vitamin A Information: Weston A. Price Foundation

Vitamin A Information: Natural News 7/28/2009 - Breast Cancer Discovery: Vitamin A Derivative Normalizes Cell Growth

Vitamin A Information: Natural News 4/5/2014 - Vitamin A Derivative Helps Turn Precancerous Cells Back Into Healthy Ones


Vitamin B-1 Information: Dr. Mercola 4/21/2001 - Thiamine Helps Hepatitis Patients


Vitamin B-2 Information: Dr. Ben Kim - What It Does


Vitamin B-3 Information: Dr. Ben Kim - What It Does In Your Body

Vitamin B-3 Information: Dr. Mercola 9/24/2000 - Niacin May Lower Cholesterol

Vitamin B-3 Information: Dr. Mercola 3/20/2010 - Vitamin Shows Early Promise In Treatment Of Stroke

Vitamin B-3 Information: Natural News 11/7/2008 - Niacin May Lower The Risk Of Heart Disease

Vitamin B-3 Information: Natural News 3/30/2010 - Vitamin B3 Beats Big Pharma's Zetia Cholesterol Drug

Vitamin B-3 Information: Natural News 9/4/2012 - Vitamin B3 May Be The Cure For Drug Resistant Superbug Infections

Vitamin B-3 Information: Natural News 9/11/2012 - Vitamin B3 Kills Superbugs Naturally


Vitamin B-6 Information: Dr. Ben Kim - What It Does

Vitamin B-6: Information Dr. Mercola 6/23/2005 - Treats Colorectal Cancer

Vitamin B-6: Information Natural News 6/29/2010 - Vitamin B6 And Methionine Slash Lung Cancer Risk By 50 Percent

Vitamin B-6: Information Natural News 7/12/2012 - Vitamin B6 Deficit Promotes Inflammation, Heart Disease And Cognitive Decline


Vitamin B-9 Information: Dr. Ben Kim - Folate

Vitamin B-9 Information: Dr. Mercola 4/18/2001 - Folic Acid Fortification Making A Dent

Vitamin B-9 Information: Dr. Mercola 7/5/2005 - Folic Acid


Vitamin B-12 Information: Natural News 9/17/2009 - The Right Kind Of Vitamin B12 Is Vital For Treating Deficiency

Vitamin B-12 Information: Natural News 9/25/2009 - Get The Right Dose To Correct Vitamin B12 Deficiency

Vitamin B-12 Information: Natural News 11/11/2009 - Vitamin B12 Deficiency Can Look Identical To Alzheimer's Disease

Vitamin B-12 Information: Natural News 12/4/2009 - Learn Why You May Need More Vitamin B12

Vitamin B-12 Information: Natural News 8/21/2010 - Vegan Vitamin B12 Deficiency Is A Myth

Vitamin B-12 Information: Natural News 10/31/2010 - Metformin Causes Vitamin B12 Deficiency

Vitamin B-12 Information: Natural News 9/28/2011 - Low Vitamin B12 Levels Cause Brain Shrinkage & Possible Dementia

Vitamin B-12 Information: Natural News 10/6/2011 - Poor Vitamin B-12 Status Leads To Reduced Brain Volume

Vitamin B-12 Information: Natural News 3/4/2012 - Nori Is A High Protein Plant Source Of Vitamin B-12

Vitamin B-12 Information: Natural News 3/14/2012 - Find Out Why You're Vitiamin B12 Deficient And How To Correct It

Vitamin B-12 Information: Natural News 1/11/2013 - Vitamin B-12 Deficiency Signals Cognitive Decline And Dementia Risk In Elderly

Vitamin B-12 Information: Natural News 9/28/2014 - Vitamin B12 A Rare Deficiency Unless You're Vegan

Vitamin B-12 Information: Dr. Ben Kim - What It Does

Vitamin B-12 Information: Dr. Mercola - 5/14/2000 - B-12 Deficiency And Pernicious Anemia

Vitamin B-12 Information: Dr. Mercola - 8/27/2000 - Deficiency Widespread

Vitamin B-12 Information: Dr. Mercola - 1/28/2001 - Many People May Be Deficient

Vitamin B-12 Information: Dr. Mercola - 11/24/2004 - Deficiency

Vitamin B-12 Information: Dr. Mercola - 9/23/2008 - B12 Keeps Your Brain Young

Vitamin B-12 Information: Dr. Mercola - 9/15/2009 - Pervasive B12 Deficiency Affects Millions

Vitamin B-12 Information: Dr. Mercola - 2/15/2012 - Half Who Avoided B-12 Got A Brain-Destroying Vitamin Deficiency


Vitamin C Information: Natural News 10/31/2008 - Shown To Preserve Bone Density In Older Men

Vitamin C Information: Natural News 8/26/2009 - Vitamin C Boosts Life Expectancy & Removes Plaque From Blood Vessels

Vitamin C Information: Natural News 3/19/2010 - High-Dose Vitamin C Therapy Proven Effective

Vitamin C Information: Natural News 8/11/2010 - Vitamin C Puts The Brakes On Cancer Cell Growth

Vitamin C Information: Natural News 12/21/2010 - Vitamin C - Cure Colds To Cancer

Vitamin C Information: Natural News 4/6/2011 - Study Confirm Effectiveness Of I.V. Vitamin C In Fighting Cancer

Vitamin C Information: Natural News 9/28/2011 - Vitamin C Provides Beautiful Skin, Enhanced Immunity And Cancer Prevention

Vitamin C Information: Natural News 1/14/2012 - Get The Benefits Of Mega-Dose IV Vitamin C Without IVs - By Yourself

Vitamin C Information: Natural News 1/17/2012 - Treat Cancer With IV Vitamin C - Recent Clinical Success

Vitamin C Information: Natural News 4/27/2012 - Vitamin C Cured Polio During The Epidemic Of 1948 - 49

Vitamin C Information: Natural News 9/12/2012 - Vitamin C Lowers Blood Pressure, Improves Vascular Function To Lower Heart Attack And Stroke Risk

Vitamin C Information: Natural News 10/13/2012 - Vitamin C Prevents Bone Mass Loss To Protect Against Osteoporosis

Vitamin C Information: Natural News 10/13/2012 - Vitamin C Prevents Bone Mass Loss To Protect Against Osteoporosis

Vitamin C Information: Natural News 2/15/2013 - Vitamin C Does Protect Against Colds

Vitamin C Information: Natural News 2/17/2013 - I.V. Vitamin C Doubles Survival Time Of Pancreatic Cancer Patients

Vitamin C Information: Natural News 10/17/2013 - Vitamin C Proven To Cure Over 30 Major Diseases

Vitamin C Information: Psychology Today - 12/18/2012 - Six Signs You Are Vitamin C Deficient

Vitamin C Information: How To Get Intravenous Vitamin C In A Hospital

Vitamin C Information: Dr. Ben Kim - What It Does

Vitamin C Information: Bill Sardi

Vitamin C Information: Dr. Johnathan V. Wright 10/18/2004 - Mother Nature

Vitamin C Information: Dr. Johnathan V. Wright 2/12/2005 - Reduce Heart Risk

Vitamin C Information: Linus Pauling

Vitamin C Information: Oral And Intravenous Use

Vitamin C Information: Intravenous Use As Cancer Therapy

Vitamin C Information: The Origin Of The 42-Year Stonewall Of Vitamin C

Vitamin C Information: Dr. Mercola 3/5/2000 - Megadose Problems

Vitamin C Information: Dr. Mercola 4/2/2000 - May Protect The Brain

Vitamin C Information: Dr. Mercola 8/6/2000 - May Lower Blood Pressure

Vitamin C Information: Dr. Mercola 10/15/2000 - Vitamin C And Vegetables Lower Stroke Risk

Vitamin C Information: Dr. Mercola 12/10/2000 - C And E Protect Against Cataracts

Vitamin C Information: Dr. Mercola 3/14/2001 - Reduces Risk Of Death

Vitamin C Information: Dr. Mercola 4/21/2001 - For Peripheral Artery Disease

Vitamin C Information: Dr. Mercola 1/24/2009 - Lower Your Blood Pressure With Vitamin C

Vitamin C Information: Dr. Mercola 11/20/2010 - The Supplement Everyone Should Take When They Are Sick


Vitamin D Information: Dr. John Cannel - Youtube - Video

Vitamin D Information: Dr. Gabriele Stähler - Youtube - 1 Hour Video

Vitamin D Information: Dr. Michael Holick 2006 - Interview

Vitamin D Information: Weston A. Price Foundation

Vitamin D Information: Moss Reports 12/2/2007 - Twisting The Record On Vitamin D

Vitamin D Information: The Vitamin D Council 9/5/2003 - Vitamin D3 Is Safe

Vitamin D Information: The Vitamin D Council 7/1/2006 - Is Vitamin D An Antibiotic?

Vitamin D Information: The Vitamin D Council 8/1/2006 - No Kidney Stone Risk

Vitamin D Information: Dr. John Mc Dougall 9/1/2007 - Sunlight Deficiency

Vitamin D Information: Dr Peter J. Lewis 6/1/2010 - Lack Of Sunlight Is Implicated In Over 60 Illnesses

Vitamin D Information: Dr Peter J. Lewis 4/15/2010 - The Sunshine Superhormone

Vitamin D Information: News Target.Com 8/29/2006 - Reduces Risk Of Falls In Elderly

Vitamin D Information: Natural News 7/18/2008 - The Amazing Health Benefits Of Vitamin D

Vitamin D Information: Natural News 9/25/2008 - Low Levels Raise Breast Cancer Death Risk By 75 Percent

Vitamin D Information: Natural News 8/26/2009 - When It Comes To Good Health, Vitamin D Delivers

Vitamin D Information: Natural News 9/3/2009 - Discover The Pain Of Vitamin D Deficiency

Vitamin D Information: Natural News 10/9/2009 - Vitamin D Prevents Breast Cancer

Vitamin D Information: Natural News 10/13/2009 - Vitamin D Is Nutritional Key For Prevention Of Breast Cancer

Vitamin D Information: Natural News 10/28/2009 - Vitamin D: How To Determine Your Optimal Dose

Vitamin D Information: Natural News 11/3/2009 - Twenty Reasons Why Vitamin D Is Better Than A Swine Flu Vaccine

Vitamin D Information: Natural News 11/4/2009 - Women With Breast Cancer Have Low Vitamin D Levels

Vitamin D Information: Natural News 11/13/2009 - Get To Know Vitamin D: Part I

Vitamin D Information: Natural News 11/18/2009 - Get To Know Vitamin D: Part II

Vitamin D Information: Natural News 11/19/2009 - Vitamin D Emerges As Treatment For Prostate Cancer

Vitamin D Information: Natural News 11/25/2009 - Vitamin D Prevents Heart Disease

Vitamin D Information: Natural News 2/22/2009 - Low Vitamin D Levels Raises Blood Pressure

Vitamin D Information: Natural News 3/12/2010 - Vitamin D Slashes Risk Of Bowel Cancer By 40 Percent

Vitamin D Information: Natural News 3/12/2010 - Vitamin D Improves Insulin Sensitivity, Helps Prevent Diabetes

Vitamin D Information: Natural News 4/27/2010 - "D" Reduces Diabetes Risk By 43 Percent - Is There Anything This Vitamin Can't Do?

Vitamin D Information: Natural News 7/29/2010 - Vitamin D Is Essential For Activating Immune System Function

Vitamin D Information: Natural News 7/31/2010 - Vitamin D More Effective Than Vaccines At Preventing Flu Infections

Vitamin D Information: Natural News 9/16/2010 - Vitamin D Proven Far Better Than Vaccines At Preventing Influenza Infections

Vitamin D Information: Natural News 9/29/2010 - Vitamin D Cuts Cancer And Heart Disease Risk By Up To Fifty Percent

Vitamin D Information: Natural News 3/14/2012 - Vitamin D Found To Shrink Fibroid Tumors

Vitamin D Information: Natural News 7/26/2012 - Vitamin D Revealed To Be Miracle Anti Cancer Drug

Vitamin D Information: Natural News 9/10/2012 - Vitamin D Helps Prevent Prostate Cancer

Vitamin D Information: Natural News 9/22/2012 - Vitamin D, Calcium Found To Save Lives Among Elderly

Vitamin D Information: Natural News 1/10/2013 - Vitamin D Builds Stronger Muscles

Vitamin D Information: Natural News 1/15/2013 - Vitamin D Not Only Prevents Chronic Diseases, But Also Extends Natural Lifespan

Vitamin D Information: Natural News 1/23/2013 - Vitamin D Treatment For Deadliest Form Of Breast Cancer

Vitamin D Information: Natural News 2/6/2013 - Low Vitamin D Levels Linked To High Risk Of Breast Cancer

Vitamin D Information: Natural News 1/22/2014 - Vitamin D Helps Fibromyalgia Patients Manage Pain

Vitamin D Information: Art of Getting Well 1995 - Calcium and Vitamin D Deficiency

Vitamin D Information: Dr. Ben Kim 10/29/2009 - Importance Of Insuring Adequate Vitamin D Status

Vitamin D Information: Dr. Ben Kim 11/5/2009 - How To Make Sure That You Are Getting Enough Vitamin D

Vitamin D Information: Dr. Ben Kim 12/3/2009 - Dr. Michael Holick On Vitamin D & Its Health-Promoting Properties

Vitamin D Information: Dr. Ben Kim 6/7/2010 - How To Make Sure That You Are Getting Enough Vitamin D For Your Best Health

Vitamin D Information: The Kansas City Star 6/6/2006

Vitamin D Information: The Vitamin D Council 12/14/2004

Vitamin D Information: Dr. Mercola 1/2/2000 - Bone Density

Vitamin D Information: Dr. Mercola 6/3/2000 - RDA TOO Low

Vitamin D Information: Dr. Mercola 6/24/2000 - Urged For Breast Feeding

Vitamin D Information: Dr. Mercola 8/27/2000 - A Steroid Hormone Precursor

Vitamin D Information: Dr. Mercola 9/3/2000 - May Prevent Skin Cancer

Vitamin D Information: Dr. Mercola 10/8/2000 - Need Vitamins D and K for Healthy Bones

Vitamin D Information: Dr. Mercola 11/26/2000 - Rickets on the Rise

Vitamin D Information: Dr. Mercola 12/10/2000 - For Inflammatory Bowel Disease

Vitamin D Information: Dr. Mercola 4/7/2001 - Breast-Fed Babies Need Vitamin D

Vitamin D Information: Dr. Mercola 10/30/2004 - Benefits

Vitamin D Information: Dr. Mercola 11/6/2004 - Cancer

Vitamin D Information: Dr. Mercola 2/2/2005 - Production

Vitamin D Information: Dr. Mercola 6/7/2005 - Sun

Vitamin D Information: Dr. Mercola 7/5/2005 - Sunshine

Vitamin D Information: Dr. Mercola 9/6/2005 - Most Common Nutritional Deficiency

Vitamin D Information: Dr. Mercola 10/4/2005 - Test Your Knowledge

Vitamin D Information: Dr. Mercola 10/29/2005 - Facts

Vitamin D Information: Dr. Mercola 1/3/2006 - Paradigms And Paradoxes

Vitamin D Information: Dr. Mercola 2/16/2006 - Experts Disagree

Vitamin D Information: Dr. Mercola 5/6/2006 - Mushrooms

Vitamin D Information: Dr. Mercola 7/18/2006 - Advocate Still Under Attack

Vitamin D Information: Dr. Mercola 8/1/2006 - How The Sunshine Vitamin Zaps Disease

Vitamin D Information: Dr. Mercola 9/23/2006 - Low Vitamin D And Admission To A Nursing Home

Vitamin D Information: Dr. Mercola 10/3/2006 - Vitamin D Beats The Flu

Vitamin D Information: Dr. Mercola 12/30/2006 - Vitamin D And Mental Health

Vitamin D Information: Dr. Mercola 2/17/2007 - Repairs Skin And Boosts Immune System

Vitamin D Information: Dr. Mercola 2/22/2007 - Prevents Cancer And Parkinson's

Vitamin D Information: Dr. Mercola 3/27/2007 - Sunshine Improves Athletic Performance

Vitamin D Information: Dr. Mercola 6/11/2007 - Sunshine DOES Slash Your Cancer Risk - Video

Vitamin D Information: Dr. Mercola 9/29/2007 - Improve Your Life Expectancy

Vitamin D Information: Dr. Mercola 12/14/2007 - Vitamin D - 19 Pages

Vitamin D Information: Dr. Mercola 1/15/2008 - Ancient TB Case Shows The Power

Vitamin D Information: Dr. Mercola 1/26/2008 - Scientists Admit - Sun Exposure Benefits

Vitamin D Information: Dr. Mercola 2/28/2008 - Light That Makes Your Bones Stronger

Vitamin D Information: Dr. Mercola 3/15/2008 - Vitamin D In Your Skin

Vitamin D Information: Dr. Mercola 5/10/2008 - Guards Against Artery Disease

Vitamin D Information: Dr. Mercola 10/10/2009 - How Much Vitamin D Do You Really Need To Take?

Vitamin D Information: Dr. Mercola 10/13/2009 - Vitamin D Doubles Colon Cancer Survival Rates

Vitamin D Information: Dr. Mercola 3/25/2010 - Vitamin D Deficiency Is Why You Get Flu!

Vitamin D Information: Dr. Mercola 9/3/2010 - Who Knew This Vitamin Could Prevent Mold Allergies?

Vitamin D Information: Dr. Mercola 8/6/2011 - The Stunning Effect Of Vitamin D On CANCER


Vitamin E Information: Natural News 12/10/2008 - Vitamin E Could Reduce Muscle Inflammation

Vitamin E Information: Natural News 1/21/2010 - Natural Form Of Vitamin E Protects The Brain After Stroke

Vitamin E Information: Natural News 1/29/2010 - Vitamin E Grows Hair

Vitamin E Information: Natural News 7/8/2010 - Vitamin E Protects The Lungs From Deadly Diseases

Vitamin E Information: Natural News 7/20/2012 - Vitamin E Found To Significantly Lower Risk Of Developing Liver Cancer

Vitamin E Information: Natural News 1/22/2014 - Vitamin E Helps Protect Against Toxic Effects Of Mercury

Vitamin E Information: Dr. Johnathan V. Wright 9/20/2004 - One Molecule Difference

Vitamin E Information: Newsmax Health - Vitamin E Reduces Alzheimer's Risk

Vitamin E Information: Dr. Johnathan V. Wright 1/3/2005 - Supplementing

Vitamin E Information: Dr. Mercola 7/16/2000 - Helps Circulation In Diabetics

Vitamin E Information: Dr. Mercola 4/2/2000 - May Protect The Brain

Vitamin E Information: Dr. Mercola 4/2/2000 - May Lower Blood Pressure

Vitamin E Information: Dr. Mercola 11/5/2000 - Reduces Heart Disease

Vitamin E Information: Dr. Mercola 12/10/2000 - C And E Protect Against Cataracts

Vitamin E Information: Dr. Mercola 12/31/2000 - Some E May Increase Prostate Cancer Risk

Vitamin E Information: Dr. Mercola 3/21/2001 - Who Are You Going To Believe?

Vitamin E Information: Dr. Mercola 4/18/2001 - May Help Hot Flashes

Vitamin E Information: Dr. Mercola 11/24/2004 - Risks

Vitamin E Information: Dr. Mercola 12/8/2004 - Diabetics

Vitamin E Information: Dr. Mercola 1/19/2005 - Right Form

Vitamin E Information: Dr. Mercola 3/2/2005 - Best Type

Vitamin E Information: Dr. Mercola 3/30/2005 - Cancer

Vitamin E Information: Dr. Mercola 5/11/2005 - Menstrual Pain

Vitamin E Information: Dr. Mercola 5/24/2005 - Rice

Vitamin E Information: Dr. Mercola 7/21/2005 - Aspirin


Vitamin K Information: Life Extension

Vitamin K Information: Dr. Mercola 8/27/2007 - Better Vascular Health

Vitamin K Information: Dr. Mercola 8/26/2010 - This Could Be Even BIGGER Than The Vitamin D Discovery

Vitamin K Information: Deficiency A Cause Of Autistic Symptoms

Vitamin K Information: Natural News 9/29/2010 - Vitamin K Helps Prevent Diabetes

Vitamin K Information: Natural News 11/5/2010 - Optimize Vitamin K To Protect Against Arterial Plaque, Cancer And Aging

Vitamin K Information: Natural News 8/10/2011 - Vitamin K To Prevent Arterial Hardening And Cognitive Decline

Vitamin K Information: Natural News 1/24/2012 - Vitamin K2 Keeps Calcium In Your Bones And Out Of Your Arteries

Vitamin K Information: Natural News 12/13/2012 - Vitamin K Intake Cuts Risk Of Diabetes In The Elderly By 50 Percent

Vitamin K Information: Natural News 12/17/2012 - Vitamin K May Be The Key To Osteoporosis Prevention


Vitamin P Information: Dr. Ben Kim - Bioflavonoids


General Vitamin Information: Natural News 6/18/2010 - Vitamins Prevent Hair Loss: Vitamin A, B, C, D, And Vitamin E

General Vitamin Information: Inadequate Food Intake

General Vitamin Information: Weston A. Price Foundation 5/1/1930 - Vitamins In Immunity And Growth

General Vitamin Information: Liquid Vitamins

General Vitamin Information: Dr. Mercola 3/19/2000 - 40% Of Americans Take Vitamins

General Vitamin Information: Dr. Mercola 10/22/2000 - Enhance Surgical Recovery

General Vitamin Information: Dr. Mercola 4/30/2005 - Supplement Safety

General Vitamin Information: Dr. Mercola 7/29/2006 - Dietary Legislation

General Vitamin Information: Dr. Mercola 6/4/2007 - Most Vitamins Are Now Made In China

General Vitamin Information: Dr. Mercola 7/4/2007 - FDA Announces Plan To Eliminate Vitamin Companies


What Vitamins Are Needed For:
Vitamin A needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light
sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs.
Vitamin D promotes absorption and use of calcium and phosphate for healthy bones and teeth
sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.
Vitamin E protects red blood cells and helps prevent destruction of vitamin A and C
sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables.
Vitamin K necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.
sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs.
Vitamin C (Ascorbic acid) an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.
sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits
Thiamin (B1) needed for energy metabolism and the proper function of the nervous system
sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts.
Riboflavin (B2) needed for energy metabolism, building tissue, and helps maintain good vision.
sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products.
Niacin needed for energy metabolism, proper digestion, and healthy nervous system
sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables
Vitamin B6 (Pyridoxine) needed for cell growth
sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes
Folate (Folic Acid) promotes normal digestion; essential for development of red blood cells
sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits
Vitamin B12 needed for building proteins in the body, red blood cells, and normal function of nervous tissue
sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines
Calcium needed for healthy bones and teeth, normal blood clotting, and nervous system functioning
sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon
Iron needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells
sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products
Phosphorus needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body
sources: milk, grains, lean meats, food additives
Magnesium needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism
sources: dairy products, meat, fish, poultry, green vegetables, legumes
Zinc needed for cell reproduction, tissue growth and repair
sources: meat, seafood, and liver, eggs, milk, whole-grain products
Pantothenic Acid needed for energy metabolism
sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses
Copper needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels
sources: seafood, nuts, legumes, green leafy vegetables
Manganese needed for enzyme structure
sources: whole grain products, fruits and vegetables, tea

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