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== Lesson 9 - Vitamins: The Metabolic Wizards Of Life ==
== Lesson 9 - Vitamins: The Metabolic Wizards Of Life Processes ==
=== Prologue ===
9.2. Introduction
9.2. Introduction
9.1.2 Hygienic Perspectives On Vitamins Compared With Medical Perspectives — Marti Fry
9.1.2 Hygienic Perspectives On Vitamins Compared With Medical Perspectives — Marti Fry
===== The Role Of Vitamins In Human Nutrition: A Hygienic View =====
====== Misconceptions About Vitamins ======
The role of vitamins in nutrition is one of the most widely misunderstood subjects in a study of nutritional science. Today, in this age of technology, industry, food products, pills, powders and potions, vitamin supplementation is considered essential for good health in most circles—from the medical circles to the holistic groups and naturopaths. Some advocate a multiple vitamin each day from the drug store; others promote several bottles of a variety of vitamin tablets from the natural foods stores or distributors. Some say we also need to get a balanced variety of minerals in our supplementation program, and others say we also need a protein powder supplement. Both of the latter emphasize the need for a “complete” nutritional supplementation program and not just vitamins alone.
The role of vitamins in nutrition is one of the most widely misunderstood subjects in a study of nutritional science. Today, in this age of technology, industry, food products, pills, powders and potions, vitamin supplementation is considered essential for good health in most circles—from the medical circles to the holistic groups and naturopaths. Some advocate a multiple vitamin each day from the drug store; others promote several bottles of a variety of vitamin tablets from the natural foods stores or distributors. Some say we also need to get a balanced variety of minerals in our supplementation program, and others say we also need a protein powder supplement. Both of the latter emphasize the need for a “complete” nutritional supplementation program and not just vitamins alone.
is just to show you how the foods of our biological adaptation (fresh fruits, vegetables, nuts and seeds) provide adequate amounts of all the known vitamins that we need.
is just to show you how the foods of our biological adaptation (fresh fruits, vegetables, nuts and seeds) provide adequate amounts of all the known vitamins that we need.
====== The Quantity of Vitamins We Need Is Small ======
In a national bestseller, Everything You Always Wanted To Know About Nutrition, Dr. David Reuben pooh poohs our preoccupation with vitamins by pointing out that if we took all the vitamins we need in the quantities recommended (which is much higher than actually required), a whole year’s supply would not fill a thimble!
In a national bestseller, Everything You Always Wanted To Know About Nutrition, Dr. David Reuben pooh poohs our preoccupation with vitamins by pointing out that if we took all the vitamins we need in the quantities recommended (which is much higher than actually required), a whole year’s supply would not fill a thimble!
Americans think in terms of deficiencies when, as Dr. Reuben says, almost no Amer- ican physician has ever witnessed a case of beriberi, pellagra, rickets, scurvy or other disease due to vitamin deficiency.
Americans think in terms of deficiencies when, as Dr. Reuben says, almost no Amer- ican physician has ever witnessed a case of beriberi, pellagra, rickets, scurvy or other disease due to vitamin deficiency.
====== Toxemia, Not Deficiencies, Causes Most Diseases ======
We Hygienists recognize that deficiency is not the problem nearly so much as is tox- emia. The reason why toxemia and not deficiency is the cause of symptoms is twofold. First, some vitamins are depleted because they play a role in the body’s detoxification of harmful substances within. Vitamin C is a notable example of this. Secondly, drugs and drug-like substances, such as coffee, teas, colas, aspirin, medications, junky foods, sugar, alcohol, birth control pills and, in fact, all non-food substances, interfere with the body’s absorption and/or utilization of vitamins and other nutrients. Also, certain foods contain toxic substances and should not be consumed. Notable examples of this are foods containing mustard oil—onions and garlic.
We Hygienists recognize that deficiency is not the problem nearly so much as is tox- emia. The reason why toxemia and not deficiency is the cause of symptoms is twofold. First, some vitamins are depleted because they play a role in the body’s detoxification of harmful substances within. Vitamin C is a notable example of this. Secondly, drugs and drug-like substances, such as coffee, teas, colas, aspirin, medications, junky foods, sugar, alcohol, birth control pills and, in fact, all non-food substances, interfere with the body’s absorption and/or utilization of vitamins and other nutrients. Also, certain foods contain toxic substances and should not be consumed. Notable examples of this are foods containing mustard oil—onions and garlic.
Vitamins are absolutely essential in our diet—make no mistake about that. But, if we’re on a proper diet of mostly fruits with some vegetables, nuts and seeds, we do not have to worry any more about vitamins or other nutrients than we have to worry about each heartbeat, the secretion of bile, or millions of other physiological processes.
Vitamins are absolutely essential in our diet—make no mistake about that. But, if we’re on a proper diet of mostly fruits with some vegetables, nuts and seeds, we do not have to worry any more about vitamins or other nutrients than we have to worry about each heartbeat, the secretion of bile, or millions of other physiological processes.
===== Hygienic Perspectives On Vitamins Compared With Medical Perspectives — Marti Fry =====
Marti Fry
As this is a course not just in nutritional science, but also in Natural Hygiene, or Life Science, it is appropriate that we point out how the Hygienic perspective on the subject of vitamins differs from the generally accepted conventional perspective.
As this is a course not just in nutritional science, but also in Natural Hygiene, or Life Science, it is appropriate that we point out how the Hygienic perspective on the subject of vitamins differs from the generally accepted conventional perspective.
====== Attempts To Be Scientific ======
Thanks to scientific research and experimentation, we have learned a great deal about vitamins (and other nutrients). In fact, thanks to the efforts of “science,” we have “discovered” the existence of vitamins. We are now able to make a large variety of state- ments about vitamins—their functions in the body, approximate amounts needed and many other interesting facts.
Thanks to scientific research and experimentation, we have learned a great deal about vitamins (and other nutrients). In fact, thanks to the efforts of “science,” we have “discovered” the existence of vitamins. We are now able to make a large variety of state- ments about vitamins—their functions in the body, approximate amounts needed and many other interesting facts.
The point is that “science” does not always do the favors for humanity that they lead most of us to believe they do. Much suffering has stemmed from “scientific meddling” in the regular order of nature. This is not to condemn the efforts of scientists as much as it is to enlighten students of nutritional science of certain realities. We are not saying that scientists should stop studying phenomena, but that their approach and motives ought to be changed so that humans are truly benefitted by their efforts instead of allowed to believe they are benefitted while much suffering and harm is done. A shockingly high portion of scientific study is done to discover new drugs (poisons) to “cure” diseases, when, in fact, diseases cannot be “cured.” The causes of disease must be removed and then the body will spontaneously heal without interference by drugs, medications, herbs, colonies or anything else.
The point is that “science” does not always do the favors for humanity that they lead most of us to believe they do. Much suffering has stemmed from “scientific meddling” in the regular order of nature. This is not to condemn the efforts of scientists as much as it is to enlighten students of nutritional science of certain realities. We are not saying that scientists should stop studying phenomena, but that their approach and motives ought to be changed so that humans are truly benefitted by their efforts instead of allowed to believe they are benefitted while much suffering and harm is done. A shockingly high portion of scientific study is done to discover new drugs (poisons) to “cure” diseases, when, in fact, diseases cannot be “cured.” The causes of disease must be removed and then the body will spontaneously heal without interference by drugs, medications, herbs, colonies or anything else.
====== The Scientific Approach to Vitamin Study ======
A look in physiology and nutrition texts shows that, while many facts about vitamins have been discovered, much more is unknown than is known. Not only that, but much of what is “known” is based on studies in which many animals and some humans have had to suffer. The rationale is that, in the long run, a greater number of living creatures, especially humans, will suffer less due to the greater store of knowledge.
A look in physiology and nutrition texts shows that, while many facts about vitamins have been discovered, much more is unknown than is known. Not only that, but much of what is “known” is based on studies in which many animals and some humans have had to suffer. The rationale is that, in the long run, a greater number of living creatures, especially humans, will suffer less due to the greater store of knowledge.
However, this rationale is to be seriously questioned because the reality is that hu- mans suffered less disease before “science” became so advanced and before technology started refining rice and flour and sugar and marketing these products, along with milk and other unwholesome foods, to the people of the world. In other words, humans, in their pristine state, do not need the supposed benefits of so-called “science” to maintain radiant, sickness-free health. Fresh, untampered-with raw foods of our biological adap- tation, not from the food industries, but from the garden and trees, will amply provide all our needs without the need for scientific studies. We certainly do not object to stud- ies that uncover interesting information for our entertainment and use, but we do object to the thinking that we are dependent on and forever grateful to “science” for making it possible for us to live healthfully. We can live much more healthfully without sci- ence—at least the way science’s priorities stand today.
However, this rationale is to be seriously questioned because the reality is that hu- mans suffered less disease before “science” became so advanced and before technology started refining rice and flour and sugar and marketing these products, along with milk and other unwholesome foods, to the people of the world. In other words, humans, in their pristine state, do not need the supposed benefits of so-called “science” to maintain radiant, sickness-free health. Fresh, untampered-with raw foods of our biological adap- tation, not from the food industries, but from the garden and trees, will amply provide all our needs without the need for scientific studies. We certainly do not object to stud- ies that uncover interesting information for our entertainment and use, but we do object to the thinking that we are dependent on and forever grateful to “science” for making it possible for us to live healthfully. We can live much more healthfully without science—at least the way science’s priorities stand today.
This is the basis of Natural Hygiene. It involves a simple, wholesome lifestyle and diet that is in full harmony with our needs. Diseases will not occur if the simple, basic laws of life are not violated. If orchards predominated our lands instead of cattle, drug industries, food industries, chicken farms and dairy farms, etc., it would be a lovely and healthful world!
This is the basis of Natural Hygiene. It involves a simple, wholesome lifestyle and diet that is in full harmony with our needs. Diseases will not occur if the simple, basic laws of life are not violated. If orchards predominated our lands instead of cattle, drug industries, food industries, chicken farms and dairy farms, etc., it would be a lovely and healthful world!
As stated in Lesson 5, a tiny cell has more intelligence than a team of scientists seek- ing “cures.”
As stated in Lesson 5, a tiny cell has more intelligence than a team of scientists seek- ing “cures.”
====== The Deficiency Approach to Vitamin Study ======
Perhaps the most revolting aspect of the medical/scientific approach to vitamin study is the preoccupation with deficiencies, and especially with deficiency diseases. The grotesque photos in texts of people suffering with various “deficiency diseases” graph- ically illustrate the distorted perception the medical scientists have of the role of vita- mins—“to prevent horrible deficiency diseases.” That whole concept of “prevention” is erroneous, as has been stated in earlier lessons. Deficiency diseases are not normal or natural and do not have to be “prevented.” We have only to live in accord with the laws of life and nature, and we will be healthy—as nature intended.
Perhaps the most revolting aspect of the medical/scientific approach to vitamin study is the preoccupation with deficiencies, and especially with deficiency diseases. The grotesque photos in texts of people suffering with various “deficiency diseases” graph- ically illustrate the distorted perception the medical scientists have of the role of vita- mins—“to prevent horrible deficiency diseases.” That whole concept of “prevention” is erroneous, as has been stated in earlier lessons. Deficiency diseases are not normal or natural and do not have to be “prevented.” We have only to live in accord with the laws of life and nature, and we will be healthy—as nature intended.
A conventional/medical study of vitamins, as presented in textbooks, leads people to think in terms of deficiencies when they think about vitamins. But the study of vitamins should not be a study of deficiency diseases; it should be primarily a study of their role in human nutrition. In fact, identifying individual vitamins and naming the deficiency, disease connected with the lack of each is totally unneccessary. All we really need to know is that they are present in sufficient quantities in natural foods and that we will meet our needs for them on a natural diet of fruits, vegetables, nuts, sprouts and seeds. It is also well to realize that food processing, storage and preservation destroy Vitamins in foods and that drugs and drug-like substances deplete vitamins in the body and interfere with their absorption and utilization.
A conventional/medical study of vitamins, as presented in textbooks, leads people to think in terms of deficiencies when they think about vitamins. But the study of vitamins should not be a study of deficiency diseases; it should be primarily a study of their role in human nutrition. In fact, identifying individual vitamins and naming the deficiency, disease connected with the lack of each is totally unneccessary. All we really need to know is that they are present in sufficient quantities in natural foods and that we will meet our needs for them on a natural diet of fruits, vegetables, nuts, sprouts and seeds. It is also well to realize that food processing, storage and preservation destroy Vitamins in foods and that drugs and drug-like substances deplete vitamins in the body and interfere with their absorption and utilization.
=== Introduction ===
9.2.1 Definition of Vitamins
9.2.1 Definition of Vitamins
9.2.2 Discovery of Vitamins 9.2.3 Sources of Vitamins 9.2.4 Function of Vitamins 9.2.5 Vitamins Are Inert
9.2.2 Discovery of Vitamins
9.2.3 Sources of Vitamins
9.2.4 Function of Vitamins
9.2.5 Vitamins Are Inert
9.2.6 Vitamins Work Together and With Other Nutrients
9.2.6 Vitamins Work Together and With Other Nutrients
==== Definition of Vitamins ====
Vitamins are organic compounds which the body needs to function normally. They cannot be manufactured by the body (with few exceptions); therefore, they must be sup- plied by food. In their absence, disease will develop.
Vitamins are organic compounds which the body needs to function normally. They cannot be manufactured by the body (with few exceptions); therefore, they must be sup- plied by food. In their absence, disease will develop.
==== Discovery of Vitamins ====
The first vitamin was discovered in 1897 by a Dutch biologist named Eijkman. He found that when bran was removed from rice, people consuming the refined rice devel- oped beriberi, a serious disease. Eijkman also observed that when people ate the rice with the bran intact, no beriberi resulted. This finding directed Eijkman and other sci- entists to chemically analyze rice for the substance which, when not present in adequate amounts, resulted in the development of beriberi. Thiamine, named vitamin B1, was dis- covered to be this mystery substance.
The first vitamin was discovered in 1897 by a Dutch biologist named Eijkman. He found that when bran was removed from rice, people consuming the refined rice devel- oped beriberi, a serious disease. Eijkman also observed that when people ate the rice with the bran intact, no beriberi resulted. This finding directed Eijkman and other sci- entists to chemically analyze rice for the substance which, when not present in adequate amounts, resulted in the development of beriberi. Thiamine, named vitamin B1, was dis- covered to be this mystery substance.
In the following years, scientists found that there are many chemicals in food which are necessary for maintenance of health. One by one, as they were discovered, names were given to these chemicals As a group, they were named “vitamins.”
In the following years, scientists found that there are many chemicals in food which are necessary for maintenance of health. One by one, as they were discovered, names were given to these chemicals As a group, they were named “vitamins.”
==== Sources of Vitamins ====
It is crucial to understand that scientists have not isolated every substance in food that is essential for normal functioning of the body. Thus, we must depend on food, not vitamin pills, for good nutrition. There is no vitamin pill that contains all the vitamins the body needs.
It is crucial to understand that scientists have not isolated every substance in food that is essential for normal functioning of the body. Thus, we must depend on food, not vitamin pills, for good nutrition. There is no vitamin pill that contains all the vitamins the body needs.
==== Function of Vitamins ====
Vitamins function in the body as coenzymes. To understand this function, consider an analogy. Suppose you were trying to build a house. The size of the house is strictly limited by your budget. You begin the process by buying the major raw materials: ce- ment, wood and outdoor siding material. Once you have laid the foundation and framed the walls, you go to the store and buy all the windows you need. The number of windows is obviously limited by the spaces you have built in the walls for windows. For proper function of the house, you need windows.
Vitamins function in the body as coenzymes. To understand this function, consider an analogy. Suppose you were trying to build a house. The size of the house is strictly limited by your budget. You begin the process by buying the major raw materials: ce- ment, wood and outdoor siding material. Once you have laid the foundation and framed the walls, you go to the store and buy all the windows you need. The number of windows is obviously limited by the spaces you have built in the walls for windows. For proper function of the house, you need windows.
Vitamins are like the windows in the house. Your body has a need for vitamins (win- dows) when it is trying to manufacture something: new tissue, energy, etc. (a house). Your body determines the exact amount it wishes to produce and brings together just enough raw materials for the purpose of construction (cement, wood, etc.). The body manufactures the necessary amount of apoenzyme (window frame) to combine with the vitamin coenzyme (window) to form an active enzyme. The active enzyme then makes a chemical reaction progress quickly (it catalyzes the reaction) leading to the formation of the desired end-product.
Vitamins are like the windows in the house. Your body has a need for vitamins (win- dows) when it is trying to manufacture something: new tissue, energy, etc. (a house). Your body determines the exact amount it wishes to produce and brings together just enough raw materials for the purpose of construction (cement, wood, etc.). The body manufactures the necessary amount of apoenzyme (window frame) to combine with the vitamin coenzyme (window) to form an active enzyme. The active enzyme then makes a chemical reaction progress quickly (it catalyzes the reaction) leading to the formation of the desired end-product.
==== Vitamins Are Inert ====
“Vitamin function” is a commonly used phrase, as is “vitamin action.” Yet these ex- pressions convey a misconception Vitamins cannot act, since they are inert chemical substances. In any and all physiological processes, it is the body that acts. Vitamins are used by the body for many purposes. Usually, vitamins combine chemically with other substances, thereby fulfilling the mandate of the body. It is crucial to remember that it is the body that acts on the vitamin, not the vitamin that acts on the body.
“Vitamin function” is a commonly used phrase, as is “vitamin action.” Yet these ex- pressions convey a misconception Vitamins cannot act, since they are inert chemical substances. In any and all physiological processes, it is the body that acts. Vitamins are used by the body for many purposes. Usually, vitamins combine chemically with other substances, thereby fulfilling the mandate of the body. It is crucial to remember that it is the body that acts on the vitamin, not the vitamin that acts on the body.
==== Vitamins Work Together and With Other Nutrients ====
Although this lesson discusses vitamins exclusively, it is important to realize that vi- tamins do not function alone or in a vacuum within the body. Vitamins work together; for instance, production of energy by the body when food is burned in the cells depends not only on vitamin B1, but also on vitamins B2 and niacin.
Although this lesson discusses vitamins exclusively, it is important to realize that vi- tamins do not function alone or in a vacuum within the body. Vitamins work together; for instance, production of energy by the body when food is burned in the cells depends not only on vitamin B1, but also on vitamins B2 and niacin.
Furthermore, vitamins work together with all other nutrients such as fats, carbohy- drates and proteins. For instance, vitamin B6 is needed for the normal metabolism of protein. So, even though this is a lesson on vitamins, don’t think of vitamins alone when you consider the functioning of the body. Vitamins are only one small part of the meta- bolic machinery of the body.
Furthermore, vitamins work together with all other nutrients such as fats, carbohy- drates and proteins. For instance, vitamin B6 is needed for the normal metabolism of protein. So, even though this is a lesson on vitamins, don’t think of vitamins alone when you consider the functioning of the body. Vitamins are only one small part of the meta- bolic machinery of the body.
=== A Study Of Each Individual Vitamin ===
9.3.1 The Fat-Soluble Vitamins
9.3.1 The Fat-Soluble Vitamins
The discovered vitamins will be studied one by one. You will learn about their dis- covery, measurement, chemistry, physiology, functions, requirements, sources, effects of deficiency and effects of excess.
The discovered vitamins will be studied one by one. You will learn about their dis- covery, measurement, chemistry, physiology, functions, requirements, sources, effects of deficiency and effects of excess.
==== The Fat-Soluble Vitamins ====
Vitamins can be categorized according to their properties. The two basic groupings of vitamins are the fat-soluble vitamins (A, D, E and K) and the water-soluble vitamins (vitamin C and the B-complex vitamins).
Vitamins can be categorized according to their properties. The two basic groupings of vitamins are the fat-soluble vitamins (A, D, E and K) and the water-soluble vitamins (vitamin C and the B-complex vitamins).
# Fat-solublevitaminsareabsorbedintothebodyasfatandwithfatandaresolubleinfat solvents (alcohol and ether), whereas water-soluble vitamins are soluble in water.
# Fat-solublevitaminsareabsorbedintothebodyasfatandwithfatandaresolubleinfat solvents (alcohol and ether), whereas water-soluble vitamins are soluble in water.
# Fat-soluble vitamins are excreted mainly by the fecal pathway, whereas water-soluble vitamins are excreted via the urinary pathway.
# Fat-soluble vitamins are excreted mainly by the fecal pathway, whereas water-soluble vitamins are excreted via the urinary pathway.
# Atextwhichstatesthatthefat-solublevitaminsarestoredinthebodybutthatwater-sol- uble vitamins are not goes on to state in a later chapter that vitamin C, a water-soluble vitamin, can be stored. They state, “It has been shown that human beings are able to store some vitamin C; healthy, well-fed subjects store about 1500 mg. On vitamin C de- privation diets, these stores are used at an average rate of three percent of the existing reserve (pool) per day and supply the body with vitamin C for a period of about three months.” As you can see, significant amounts of this vitamin can be stored in the body. 9.3.1.1 Vitamin A
# Atextwhichstatesthatthefat-solublevitaminsarestoredinthebodybutthatwater-sol- uble vitamins are not goes on to state in a later chapter that vitamin C, a water-soluble vitamin, can be stored. They state, “It has been shown that human beings are able to store some vitamin C; healthy, well-fed subjects store about 1500 mg. On vitamin C de- privation diets, these stores are used at an average rate of three percent of the existing reserve (pool) per day and supply the body with vitamin C for a period of about three months.” As you can see, significant amounts of this vitamin can be stored in the body.
==== Vitamin A ====
# Discovery.Thisfat-solublevitaminwasdiscoveredbyMcCollumandDavisoftheUni- versity of Wisconsin and by Osborne and Mendel of Yale University in 1913. They found that rats on a diet with lard as the only source of fat developed eye problems and failed to grow. It was later found that a shortage of carotene, the yellow pigment of plants, led to the development of these problems. Carotene is converted into vitamin A within the organism.
# Discovery.Thisfat-solublevitaminwasdiscoveredbyMcCollumandDavisoftheUni- versity of Wisconsin and by Osborne and Mendel of Yale University in 1913. They found that rats on a diet with lard as the only source of fat developed eye problems and failed to grow. It was later found that a shortage of carotene, the yellow pigment of plants, led to the development of these problems. Carotene is converted into vitamin A within the organism.
# Measurement.VitaminAismeasuredininternationalunits.Acomplicatedformulaex- ists whereby micro-grams (1/millionth gram) of vitamins are converted into internation- al units (IUs). Amounts of vitamin A in foods and requirements for this vitamin are ex- pressed as IUs.
# Measurement.VitaminAismeasuredininternationalunits.Acomplicatedformulaex- ists whereby micro-grams (1/millionth gram) of vitamins are converted into internation- al units (IUs). Amounts of vitamin A in foods and requirements for this vitamin are ex- pressed as IUs.
# Chemistry.VitaminAisrelativelystabletoheatbutiseasilydestroyedbyultravioletra- diation (as in sunlight). Chemically, it occurs in many forms: retinal, retinol and retinoic acid.
# Chemistry.VitaminAisrelativelystabletoheatbutiseasilydestroyedbyultravioletra- diation (as in sunlight). Chemically, it occurs in many forms: retinal, retinol and retinoic acid.
# Physiology. Most dietary vitamin A is in the form of carotene, the yellow pigment of plants. About half of the carotene consumed is converted into vitamin A in the body and the other half is utilized as a hydrocarbon. Because vitamin A is fat-soluble, if the diet is devoid of fat, or if too little bile is secreted by the liver (bile is needed to digest fat), or if too little thyroid hormone is secreted, there will be poor absorption of vitamin A in the intestines. This vitamin is stored in the liver.
# Physiology. Most dietary vitamin A is in the form of carotene, the yellow pigment of plants. About half of the carotene consumed is converted into vitamin A in the body and the other half is utilized as a hydrocarbon. Because vitamin A is fat-soluble, if the diet is devoid of fat, or if too little bile is secreted by the liver (bile is needed to digest fat), or if too little thyroid hormone is secreted, there will be poor absorption of vitamin A in the intestines. This vitamin is stored in the liver.
# Sources.HealthfulsourcesofvitaminAincludedarkgreenleafyvegetables(lettuceand other greens), green stem vegetables (broccoli, asparagus), yellow or orange vegetables (carrots, etc.) and yellow or orange fruits (peaches, cantaloupe, etc.).
# Sources.HealthfulsourcesofvitaminAincludedarkgreenleafyvegetables(lettuceand other greens), green stem vegetables (broccoli, asparagus), yellow or orange vegetables (carrots, etc.) and yellow or orange fruits (peaches, cantaloupe, etc.).
# Effects of deficiency. A deficiency of vitamin A is rare in the U.S. and is usually only seen in chronic diarrhea from colitis and other such diseases, liver disease or use of min- eral oil. A deficient person manifests night blindness and degeneration of membranes (eye, nose, sinuses, middle ear, lungs, genitourinary tract).
# Effects of deficiency. A deficiency of vitamin A is rare in the U.S. and is usually only seen in chronic diarrhea from colitis and other such diseases, liver disease or use of min- eral oil. A deficient person manifests night blindness and degeneration of membranes (eye, nose, sinuses, middle ear, lungs, genitourinary tract).
# Effects of Excess. Intake of excess vitamin A results in toxicity (poisoning), causing a loss of appetite, increased irritability, drying and flaking of skin, loss of hair, bone and joint pain, bone fragility, headaches and enlargement of liver and spleen. An overdose of this vitamin is about 50,000 IUs per day in adults and 20,000 IUs in infants. 9.3.1.2 Vitamin D
# Effects of Excess. Intake of excess vitamin A results in toxicity (poisoning), causing a loss of appetite, increased irritability, drying and flaking of skin, loss of hair, bone and joint pain, bone fragility, headaches and enlargement of liver and spleen. An overdose of this vitamin is about 50,000 IUs per day in adults and 20,000 IUs in infants.
==== Vitamin D ====
# Discovery. Vitamin D was chemically isolated in food in 1930. For hundreds of years previous to the 20th century, people had used cod liver oil to supply, a factor which the body needed to maintain normal bone structure. Scientists in the 1900s were able to identify vitamin D as the necessary substance.
# Discovery. Vitamin D was chemically isolated in food in 1930. For hundreds of years previous to the 20th century, people had used cod liver oil to supply, a factor which the body needed to maintain normal bone structure. Scientists in the 1900s were able to identify vitamin D as the necessary substance.
# Measurement.VitaminDrequirementsandtheamountspresentinfoodsareexpressed in international units. One international unit (IU) of vitamin D is equal to 0.025 meg (a meg is one millionth of a gram) of vitamin D.
# Measurement.VitaminDrequirementsandtheamountspresentinfoodsareexpressed in international units. One international unit (IU) of vitamin D is equal to 0.025 meg (a meg is one millionth of a gram) of vitamin D.
# Chemistry. Chemically, vitamin D is very stable. Neither heat nor oxygen will destroy this substance. Vitamin D is produced when the skin (or flesh) of animals is exposed to ultraviolet light.
# Chemistry. Chemically, vitamin D is very stable. Neither heat nor oxygen will destroy this substance. Vitamin D is produced when the skin (or flesh) of animals is exposed to ultraviolet light.
# Physiology.LikevitaminA,vitaminDisfat-soluble.Therefore,bilesaltsareneededfor absorption. Vitamin D is stored mainly in the liver. Significant amounts of this vitamin are formed by the skin of human beings exposed to sunlight.
# Physiology.LikevitaminA,vitaminDisfat-soluble.Therefore,bilesaltsareneededfor absorption. Vitamin D is stored mainly in the liver. Significant amounts of this vitamin are formed by the skin of human beings exposed to sunlight.
# Functions.ThebodyneedsvitaminDtomaintainnormalcalciumandphosphorusme- tabolism in the body and to maintain the health of bones and teeth. With adequate D, the
# Functions.ThebodyneedsvitaminDtomaintainnormalcalciumandphosphorusme- tabolism in the body and to maintain the health of bones and teeth. With adequate D, the body is able to regulate the absorption of calcium and phosphorus from the intestines and the amount of phosphorus eliminated through the kidneys.
body is able to regulate the absorption of calcium and phosphorus from the intestines
and the amount of phosphorus eliminated through the kidneys.
# Requirements.Men,womenandchildrenneedapproximately400IUsofvitaminDper day. Moderate exposure to sunlight allows the body to produce all the vitamin D it needs. In the summer the body produces excess vitamin D and stores it in the liver. In the win- ter, when there is less sunlight, the body draws upon the stores of D in the liver to main- tain normal vitamin D metabolism.
# Requirements.Men,womenandchildrenneedapproximately400IUsofvitaminDper day. Moderate exposure to sunlight allows the body to produce all the vitamin D it needs. In the summer the body produces excess vitamin D and stores it in the liver. In the win- ter, when there is less sunlight, the body draws upon the stores of D in the liver to main- tain normal vitamin D metabolism.
# Sources.ClothingpreventsformationofDintheskinwithsunlightexposure,andwin- dow glass, fog and smog may also interfere. There is no scientific evidence, however, that sunlight exposure will not allow the body to produce sufficient vitamin D if the skin is exposed to light for enough time. One-half hour per day in the warm months should suffice.
# Sources.ClothingpreventsformationofDintheskinwithsunlightexposure,andwin- dow glass, fog and smog may also interfere. There is no scientific evidence, however, that sunlight exposure will not allow the body to produce sufficient vitamin D if the skin is exposed to light for enough time. One-half hour per day in the warm months should suffice.
# Effectsofdeficiency.AdeficiencyofvitaminDwill,resultinricketsininfantsandos- teomalacia in adults. The body cannot maintain normal bone structure when too little vitamin D is present. Rickets is characterized by soft and fragile bones, especially in the legs; curvature of the spine; enlargement of certain joints; poor development of many muscles; irritability and restlessness; poor dental structure; and abnormality of the blood. Osteomalacia also is characterized by soft bones, plus leg and lower back pain, general weakness, and fractures that occur without significant trauma.
# Effectsofdeficiency.AdeficiencyofvitaminDwill,resultinricketsininfantsandos- teomalacia in adults. The body cannot maintain normal bone structure when too little vitamin D is present. Rickets is characterized by soft and fragile bones, especially in the legs; curvature of the spine; enlargement of certain joints; poor development of many muscles; irritability and restlessness; poor dental structure; and abnormality of the blood. Osteomalacia also is characterized by soft bones, plus leg and lower back pain, general weakness, and fractures that occur without significant trauma.
# Effectsofexcess.ExcessvitaminDresultsinnausea,diarrhea,lossofweight,frequent urination, all in mild cases; kidney damage, calcium deposits with damage to the heart, blood vessels and other tissue, in severe cases. A dose of vitamin D approximately 100 times the amount needed will cause poisoning and the above symptoms. 9.3.1.3 Vitamin E
# Effectsofexcess.ExcessvitaminDresultsinnausea,diarrhea,lossofweight,frequent urination, all in mild cases; kidney damage, calcium deposits with damage to the heart, blood vessels and other tissue, in severe cases. A dose of vitamin D approximately 100 times the amount needed will cause poisoning and the above symptoms.
==== Vitamin E ====
# Discovery. Shortage of another organic compound which dissolves in fat solvents was discovered in 1922 to result in destruction of the fetus in the uterus of animals. In 1936 vitamin E was chemically isolated as this substance.
# Discovery. Shortage of another organic compound which dissolves in fat solvents was discovered in 1922 to result in destruction of the fetus in the uterus of animals. In 1936 vitamin E was chemically isolated as this substance.
# Measurement.AmountsofvitaminEareexpressedasinternationalunits(IUs).OneIU is equal to 1 mg (1/1000th gram) of vitamin E.
# Measurement.AmountsofvitaminEareexpressedasinternationalunits(IUs).OneIU is equal to 1 mg (1/1000th gram) of vitamin E.
# Requirements. The amount of vitamin E needed for normal body function is about 15 IUs per day. Fortunately, one of the richest sources of E in nature is un-saturated fats (oils, as found in seeds and nuts). This vitamin is also found in fruits, vegetables, sprout- ed grains and sprouted legumes.
# Requirements. The amount of vitamin E needed for normal body function is about 15 IUs per day. Fortunately, one of the richest sources of E in nature is un-saturated fats (oils, as found in seeds and nuts). This vitamin is also found in fruits, vegetables, sprout- ed grains and sprouted legumes.
# Effects of deficiency. Symptoms of deficiency in animals continue to baffle scientists. When E is in extremely short supply, disease in many areas of the body results. There is breakdown of the reproductive system, muscular system, nervous system and vascular (blood vessel) system. But the conditions needed to produce such destruction in animals involve such extreme deficiency that scientists think no such problems develop in human beings from a dietary deficiency of vitamin E. Therefore, impotence, infertility, heart disease and other such problems in people are not from vitamin E deficiency and will not be helped by taking excess vitamin E.
# Effects of deficiency. Symptoms of deficiency in animals continue to baffle scientists. When E is in extremely short supply, disease in many areas of the body results. There is breakdown of the reproductive system, muscular system, nervous system and vascular (blood vessel) system. But the conditions needed to produce such destruction in animals involve such extreme deficiency that scientists think no such problems develop in human beings from a dietary deficiency of vitamin E. Therefore, impotence, infertility, heart disease and other such problems in people are not from vitamin E deficiency and will not be helped by taking excess vitamin E.
# Effectsofexcess.ExcessintakeofvitaminE,longthoughttobeharmless,hasnowbeen implicated in the causation of cholesterol deposits in blood vessels, elevated blood fat levels, interference in the blood-clotting process, enhanced growth of lung tumors, inter-
# Effectsofexcess.ExcessintakeofvitaminE,longthoughttobeharmless,hasnowbeen implicated in the causation of cholesterol deposits in blood vessels, elevated blood fat levels, interference in the blood-clotting process, enhanced growth of lung tumors, interference with vitamin A and iron, disturbances of the gastrointestinal tract, skin rashes, interference with thyroid gland function and damage to muscles. Megadoses of vitamin E are certainly not to be considered harmless.
==== Vitamin K ====
# Discovery.VitaminKwasdiscoveredin1935.AdoctorinScandinaviafoundthatthis substance was necessary for normal clotting of the blood.
# Discovery.VitaminKwasdiscoveredin1935.AdoctorinScandinaviafoundthatthis substance was necessary for normal clotting of the blood.
# Measurement. Amounts of vitamin K are expressed as micrograms, one millionth of a gram.
# Measurement. Amounts of vitamin K are expressed as micrograms, one millionth of a gram.
# Sources.DietarysourcesofvitaminKarekaleandothergreenleafyvegetables,cabbage and cauliflower.
# Sources.DietarysourcesofvitaminKarekaleandothergreenleafyvegetables,cabbage and cauliflower.
# Effects of deficiency. A deficiency of vitamin K results in failure of the bloodclotting system, resulting in hemorrhage. This is found only in premature infants of mothers tak- ing anti-bloodclotting drugs, in people with intestinal malabsorption and patients on sul- fa drugs and antibiotics (which kill the intestinal bacteria that produce vitamin K). In- testinal malabsorption can occur as a result of liver or gallbladder disease, severe diar- rhea, colitis and some other conditions; it can result in deficiency of any essential nutri- ent.
# Effects of deficiency. A deficiency of vitamin K results in failure of the bloodclotting system, resulting in hemorrhage. This is found only in premature infants of mothers tak- ing anti-bloodclotting drugs, in people with intestinal malabsorption and patients on sul- fa drugs and antibiotics (which kill the intestinal bacteria that produce vitamin K). In- testinal malabsorption can occur as a result of liver or gallbladder disease, severe diar- rhea, colitis and some other conditions; it can result in deficiency of any essential nutri- ent.
# Effects of excess. The effects of excess vitamin K are unknown. 9.3.2 The Water-Soluble Vitamins 9.3.2.1 Vitamin C
# Effects of excess. The effects of excess vitamin K are unknown.
=== The Water-Soluble Vitamins ===
==== Vitamin C ====
# Discovery. Vitamin C, also known as ascorbic acid, was isolated chemically in 1932 at the University of Pittsburgh. Feeding this organic compound was found to prevent scurvy. Almost 200 years previous to the chemical identification of vitamin C, Dr. James Lind, a British physician, found that scurvy would not occur if citrus fruits were con- sumed.
# Discovery. Vitamin C, also known as ascorbic acid, was isolated chemically in 1932 at the University of Pittsburgh. Feeding this organic compound was found to prevent scurvy. Almost 200 years previous to the chemical identification of vitamin C, Dr. James Lind, a British physician, found that scurvy would not occur if citrus fruits were con- sumed.
# Measurement. Amounts of vitamin C are expressed in milligrams, 1/1000th of a gram.
# Measurement. Amounts of vitamin C are expressed in milligrams, 1/1000th of a gram.
# Sources.VitaminCissuppliedinfruitsandvegetables,especiallycitrusfruits,tomatoes and bell peppers. Other foods also contain small amounts of this vitamin.
# Sources.VitaminCissuppliedinfruitsandvegetables,especiallycitrusfruits,tomatoes and bell peppers. Other foods also contain small amounts of this vitamin.
# Effectsofdeficiency.AdeficiencyofvitaminCresultsinpoorconnectivetissuestruc- ture. Symptoms include joint pain, irritability, growth retardation, anemia, shortness of breath, poor wound healing, bleeding of gums and pinpoint hemorrhages. If the diet con- tains enough vitamin C and these symptoms still develop, causes other than vitamin C deficiency must be searched for. Taking large amounts of vitamin C for diseases which are not the result of a vitamin C deficiency may alleviate symptoms but will not remove the cause of the problem.
# Effectsofdeficiency.AdeficiencyofvitaminCresultsinpoorconnectivetissuestruc- ture. Symptoms include joint pain, irritability, growth retardation, anemia, shortness of breath, poor wound healing, bleeding of gums and pinpoint hemorrhages. If the diet con- tains enough vitamin C and these symptoms still develop, causes other than vitamin C deficiency must be searched for. Taking large amounts of vitamin C for diseases which are not the result of a vitamin C deficiency may alleviate symptoms but will not remove the cause of the problem.
# Effectsofexcess.ExcessvitaminC,eventhoughwater-solubleandsonotstoredinlarge amounts in the body, can be harmful to your health. Problems include destruction of red blood cells; irritation of the intestinal lining; kidney stone formation; interference with iron, copper, vitamin A and bone mineral metabolism; interference with the reproductive tract, causing infertility and fetal death; diabetes; and, believe it or not, scurvy. Intake of excess amounts of vitamin C, as with most vitamins, is only possible when pills or crystals are taken. 9.3.2.2 Vitamin B1
# Effectsofexcess.ExcessvitaminC,eventhoughwater-solubleandsonotstoredinlarge amounts in the body, can be harmful to your health. Problems include destruction of red blood cells; irritation of the intestinal lining; kidney stone formation; interference with iron, copper, vitamin A and bone mineral metabolism; interference with the reproductive tract, causing infertility and fetal death; diabetes; and, believe it or not, scurvy. Intake of excess amounts of vitamin C, as with most vitamins, is only possible when pills or crystals are taken.
==== Vitamin B1 ====
# Discovery.TheexistenceofvitaminB1,alsoknownasthiamine,wasfirsttheorizedin 1897 by a Dutch doctor who found that eating polished rice would result in a serious dis- ease called beriberi. When unpolished and unrefined rice was eaten, however, beriberi did not develop. In the 1920s and 1930s, thiamine was chemically isolated from rice bran.
# Discovery.TheexistenceofvitaminB1,alsoknownasthiamine,wasfirsttheorizedin 1897 by a Dutch doctor who found that eating polished rice would result in a serious dis- ease called beriberi. When unpolished and unrefined rice was eaten, however, beriberi did not develop. In the 1920s and 1930s, thiamine was chemically isolated from rice bran.
# Measurement.AmountsofvitaminB1areexpressedinmilligrams(mg),1/1000thofa gram, or micro-grams (meg), 1/millionth of a gram.
# Measurement.AmountsofvitaminB1areexpressedinmilligrams(mg),1/1000thofa gram, or micro-grams (meg), 1/millionth of a gram.
# Effects of excess. The problems which develop when excess vitamin B1 is consumed have not been investigated. We can be sure, however, that problems will result when “megadoses” are ingested.
# Effects of excess. The problems which develop when excess vitamin B1 is consumed have not been investigated. We can be sure, however, that problems will result when “megadoses” are ingested.
==== Vitamin B2 ====
# Discovery. In the late 1920s and early 1930s, scientists discovered a substance in food which the body needed for normal nervous system function. This substance was chemi- cally identified and named riboflavin, also called vitamin B2.
# Discovery. In the late 1920s and early 1930s, scientists discovered a substance in food which the body needed for normal nervous system function. This substance was chemi- cally identified and named riboflavin, also called vitamin B2.
# Measurement. As with thiamine, amounts of riboflavin are expressed as milligrams or micrograms.
# Measurement. As with thiamine, amounts of riboflavin are expressed as milligrams or micrograms.
# Sources. Riboflavin is supplied by green leafy vegetables, seeds and nuts.
# Sources. Riboflavin is supplied by green leafy vegetables, seeds and nuts.
# Effectsofdeficiency.SymptomsofavitaminB2deficiencyincludetheeyesbecoming sensitive to light, easy fatigue of the eyes, blurred vision, itching and soreness of the eyes, cracks in the skin at the corners of the mouth, purplish red appearance of the lips and tongue, and eczema.
# Effectsofdeficiency.SymptomsofavitaminB2deficiencyincludetheeyesbecoming sensitive to light, easy fatigue of the eyes, blurred vision, itching and soreness of the eyes, cracks in the skin at the corners of the mouth, purplish red appearance of the lips and tongue, and eczema.
# Effectsofexcess.Symptomsofexcessintakeofriboflavinhavenotbeenclearlyeluci- dated. 9.3.2.4 Niacin
# Effectsofexcess.Symptomsofexcessintakeofriboflavinhavenotbeenclearlyelucidated.
==== Niacin ====
# Discovery. Niacin deficiency disease, called pellagra, was written about hundreds of years ago. It was not until the 20th century, however, that this disease was related to a dietary deficiency. This took place when a researcher placed subjects on a diet identical to that which caused pellagra-type symptoms in certain groups of people in the South. When these symptoms occurred in the experimental subjects, the researcher concluded that pellagra is a deficiency disease. Soon after, other scientists found that niacin was the missing link.
# Discovery. Niacin deficiency disease, called pellagra, was written about hundreds of years ago. It was not until the 20th century, however, that this disease was related to a dietary deficiency. This took place when a researcher placed subjects on a diet identical to that which caused pellagra-type symptoms in certain groups of people in the South. When these symptoms occurred in the experimental subjects, the researcher concluded that pellagra is a deficiency disease. Soon after, other scientists found that niacin was the missing link.
# Measurement. Amounts of niacin are expressed in milligrams.
# Measurement. Amounts of niacin are expressed in milligrams.
# Requirements. The requirements for niacin are about 5-10 mg per day for infants and children and 15-20 mg per day for adults.
# Requirements. The requirements for niacin are about 5-10 mg per day for infants and children and 15-20 mg per day for adults.
# Sources.Therearemanysourcesofniacininthediet:greenleafyvegetables,potatoes, nuts arid seeds, to name a few.
# Sources.Therearemanysourcesofniacininthediet:greenleafyvegetables,potatoes, nuts arid seeds, to name a few.
# Effectsofdeficiency.Deficiencyofniacinleadstodevelopmentofpellagra.Thisdisease involves the gastrointestinal tract, skin and nervous system. Common symptoms include fatigue; headache; weight loss; backache; appetite loss; poor general health; red sore tongue; sore throat and mouth; lack of hydrochloric acid in the stomach (which results in anemia from vitamin B12 deficiency); nausea; vomiting; diarrhea; red, swollen and
# Effectsofdeficiency.Deficiencyofniacinleadstodevelopmentofpellagra.Thisdisease involves the gastrointestinal tract, skin and nervous system. Common symptoms include fatigue; headache; weight loss; backache; appetite loss; poor general health; red sore tongue; sore throat and mouth; lack of hydrochloric acid in the stomach (which results in anemia from vitamin B12 deficiency); nausea; vomiting; diarrhea; red, swollen and cracked skin; confusion; dizziness; poor memory and, in advanced cases, severe mental illness. If the diet contains sufficient amounts of niacin, and if a person suffers from any of the aforementioned symptoms, taking extra niacin will have no beneficial effect.
# Effects of excess. Intake of excess niacin has been found to cause liver damage, high levels of blood sugar, unsafe levels of uric acid in the bloodstream, and gastrointestinal distress (“stomachache”).
cracked skin; confusion; dizziness; poor memory and, in advanced cases, severe mental illness.
If the diet contains sufficient amounts of niacin, and if a person suffers from any of the aforementioned symptoms, taking extra niacin will have no beneficial effect.
==== Vitamin B6 ====
# Discovery.AdeficiencyofvitaminB6,orpyridoxine,wasfirstproducedinanimalsin 1926. In. 1938, this vitamin was isolated from food and identified. In 1939, scientists synthesized it in the laboratory.
# Discovery.AdeficiencyofvitaminB6,orpyridoxine,wasfirstproducedinanimalsin 1926. In. 1938, this vitamin was isolated from food and identified. In 1939, scientists synthesized it in the laboratory.
# Measurement. Amounts of vitamin B6 are expressed in micrograms or milligrams.
# Measurement. Amounts of vitamin B6 are expressed in micrograms or milligrams.
# Sources. Vegetables are the main source of vitamin B6 in the diet.
# Sources. Vegetables are the main source of vitamin B6 in the diet.
# Effects of deficiency. Deficiency of vitamin B6 leads to problems in the skin, nervous system and blood in animals. It has been difficult for researchers to produce any defi- ciency in adult humans. In extreme experimental situations, skin disease has resulted in adults from a vitamin B6 deficiency.
# Effects of deficiency. Deficiency of vitamin B6 leads to problems in the skin, nervous system and blood in animals. It has been difficult for researchers to produce any defi- ciency in adult humans. In extreme experimental situations, skin disease has resulted in adults from a vitamin B6 deficiency.
# Effects of excess. Generalized symptoms of toxicity (poisoning) have been recorded in rats upon intake of excess vitamin B6. Future research will certainly find damage in hu- man beings from intake of excess vitamin B6. 9.3.2.6 Pantothenic Acid
# Effects of excess. Generalized symptoms of toxicity (poisoning) have been recorded in rats upon intake of excess vitamin B6. Future research will certainly find damage in hu- man beings from intake of excess vitamin B6.
==== Pantothenic Acid ====
# Discovery.Pantothenicacidwasfirstisolatedin1938.Twoyearslaterresearcherssyn- thesized this vitamin in the laboratory.
# Discovery.Pantothenicacidwasfirstisolatedin1938.Twoyearslaterresearcherssyn- thesized this vitamin in the laboratory.
# Measurement. Pantothenic acid is measured in milligrams.
# Measurement. Pantothenic acid is measured in milligrams.
# Sources. Sources of pantothenic acid include fruits, vegetables, sprouted legumes and grains.
# Sources. Sources of pantothenic acid include fruits, vegetables, sprouted legumes and grains.
# Effects of deficiency. A deficiency of pantothenic acid has been observed only in lab- oratory animals. This vitamin is widely available in common foods so that deficiency outside of the laboratory is unlikely. Symptoms of deficiency include vomiting, fatigue, a feeling of generalized sickness, pain in the abdomen, burning cramps, personality changes and blood abnormalities.
# Effects of deficiency. A deficiency of pantothenic acid has been observed only in lab- oratory animals. This vitamin is widely available in common foods so that deficiency outside of the laboratory is unlikely. Symptoms of deficiency include vomiting, fatigue, a feeling of generalized sickness, pain in the abdomen, burning cramps, personality changes and blood abnormalities.
# Effects of excess. Diarrhea is the only symptom thus far shown to result when excess pantothenic acid is taken. 9.3.2.7 Biotin
# Effects of excess. Diarrhea is the only symptom thus far shown to result when excess pantothenic acid is taken.
==== Biotin ====
# Discovery.Thediscoveryofbiotinwasmadewhenlargequantitiesofraweggswerefed to animals before World War II. Scientists found that raw egg whites contain avidin, a substance that inactivates biotin. The diet high in raw eggs therefore led to development of deficiency symptoms in animals.
# Measurement. Amounts of biotin are expressed in micrograms.
# Measurement. Amounts of biotin are expressed in micrograms.
# Chemistry. This vitamin is stable to heat and light but is sensitive to oxygen.
# Chemistry. This vitamin is stable to heat and light but is sensitive to oxygen.
# Sources.Nutsandseedsarehighinbiotin.Anotherexcellentsourceissproutedlegumes.
# Sources.Nutsandseedsarehighinbiotin.Anotherexcellentsourceissproutedlegumes.
# Effectsofdeficiency.Biotindeficiencyisproducedonlywhenmanyraweggsarecon- sumed. Symptoms which develop include skin problems, fatigue, muscle pain, lack of appetite, nausea and blood abnormalities.
# Effectsofdeficiency.Biotindeficiencyisproducedonlywhenmanyraweggsarecon- sumed. Symptoms which develop include skin problems, fatigue, muscle pain, lack of appetite, nausea and blood abnormalities.
# Effects of excess. The effects of excess biotin have not yet been described. 9.3.2.8 Vitamin B12
# Effects of excess. The effects of excess biotin have not yet been described.
==== Vitamin B12 ====
# Discovery.VitaminB12wasnotidentifieduntil1955.Longbefore,intheearly1920s, foods high in this vitamin (such as liver) were used in cases of pernicious anemia.
# Discovery.VitaminB12wasnotidentifieduntil1955.Longbefore,intheearly1920s, foods high in this vitamin (such as liver) were used in cases of pernicious anemia.
# Measurement. Amounts of this vitamin are expressed in micrograms.
# Measurement. Amounts of this vitamin are expressed in micrograms.
# Sources. Vitamin B12 should perhaps be called the “vegetarian’s nemesis,” since stan- dard nutrition teaches that it is only present in animal foods (meats, eggs, dairy products) and that none is found in vegetables, fruits, seeds, nuts, sprouted legumes or sprouted grains. Yet vitamin B12 is produced by bacteria that are so widely prevalent in nature that many or most vegetarian foods contain small amounts of vitamin B12. Also, scien- tific evidence has shown that bacteria in the human intestine can produce vitamin B12. Although vegetarians often have low blood levels of vitamin B12, there has almost nev- er been a well-documented case of a vegetarian who was sick from a dietary vitamin B12 deficiency. Therefore, there is no need for the subject of vitamin B12 to be a “veg- etarian’s nemesis.”
# Sources. Vitamin B12 should perhaps be called the “vegetarian’s nemesis,” since stan- dard nutrition teaches that it is only present in animal foods (meats, eggs, dairy products) and that none is found in vegetables, fruits, seeds, nuts, sprouted legumes or sprouted grains. Yet vitamin B12 is produced by bacteria that are so widely prevalent in nature that many or most vegetarian foods contain small amounts of vitamin B12. Also, scien- tific evidence has shown that bacteria in the human intestine can produce vitamin B12. Although vegetarians often have low blood levels of vitamin B12, there has almost nev- er been a well-documented case of a vegetarian who was sick from a dietary vitamin B12 deficiency. Therefore, there is no need for the subject of vitamin B12 to be a “veg- etarian’s nemesis.”
# Effectsofdeficiency.WhenthebodyhasapoorsupplyofvitaminB12,perniciousane- mia will result. Fewer red blood cells are formed in the bone marrow. Advanced cases of vitamin B12 deficiency show nervous system disease characterized by “pins and nee- dles” sensations in the hands and feet, poor balance and mental depression.
# Effectsofdeficiency.WhenthebodyhasapoorsupplyofvitaminB12,perniciousane- mia will result. Fewer red blood cells are formed in the bone marrow. Advanced cases of vitamin B12 deficiency show nervous system disease characterized by “pins and nee- dles” sensations in the hands and feet, poor balance and mental depression.
# Effects of excess. The effect of taking too much vitamin B12 has not been described. 9.3.2.9 Folic Acid
# Effects of excess. The effect of taking too much vitamin B12 has not been described.
==== Folic Acid ====
# Discovery.Anunknownorganicsubstance,distinctfromallothervitamins,wasfound in the early 20th century to be necessary for animal health. In the 1940s the chemical structure of folic acid was described. The name comes horn folium, Latin for leaf, since folic acid is present in such great amounts in green leaves.
# Measurement. Amounts of folic acid are expressed in micrograms.
# Measurement. Amounts of folic acid are expressed in micrograms.
# Chemistry. Folic acid is not stable to light and heat so that large amounts are lost in cooking.
# Chemistry. Folic acid is not stable to light and heat so that large amounts are lost in cooking.
# Sources. Folic acid is best derived from green leafy vegetables and sprouted grains.
# Sources. Folic acid is best derived from green leafy vegetables and sprouted grains.
# Effectsofdeficiency.Adeficiencyoffolicacidwillleadtoanemia.Ifanemiaisfromvi- tamin B12 deficiency and folic acid is given, the body will be able to correct the anemia. The nervous system disease from vitamin B12 deficiency, however, will not be affected by giving folic acid.
# Effectsofdeficiency.Adeficiencyoffolicacidwillleadtoanemia.Ifanemiaisfromvi- tamin B12 deficiency and folic acid is given, the body will be able to correct the anemia. The nervous system disease from vitamin B12 deficiency, however, will not be affected by giving folic acid.
# Effects of excess. Effects of excess folic acid intake have not been described. 9.4. Questions & Answers Is the conventional American diet generally deficient in vitamins, and is this the major health-destroying aspect of this diet? No. While the conventional American diet has been shown to be deficient in vitamins in many cases, this is not the major problem with this diet. The major problems result from excess intake of toxins, calories, fat, protein and sugar. Tak- ing vitamin pills will have no beneficial effect on the problems resulting from the excesses in the American diet. Should I take vitamin pills? A person eating a diet of whole, unrefined foods, mostly uncooked, has no need for supplements. When the necessary amount of vitamins is supplied in the diet, will additional vitamins help? Definitely not. The body can use only a limited amount of vitamins as supplied in food. Excess vitamins often cause damage to the body. Are extra vitamins needed because of stress, smoking and pollution? Yes, and the extra amounts are easily supplied from food. A deficiency of a vitamin will lead to development of a certain disease, for in- stance night blindness and vitamin A. If the diet contains enough vitamin A and a person still develops eye disease, will additional vitamin A solve the problem? No. Taking vitamin A will only correct a vitamin A deficiency and the problems associated with such a deficiency. There are multiple causes of eye problems and all the other symptoms that develop when there is a vitamin deficiency. I know that too much of vitamins A and D can be harmful, but I heard that you cannot take too much of the water-soluble vitamins like vitamins C and B. Is this true? No. Although excesses of vitamins C and B will be eliminated rapidly from the body, there will be damage to the body before and during their elimination.
# Effects of excess. Effects of excess folic acid intake have not been described.
=== Questions & Answers ===
Is the conventional American diet generally deficient in vitamins, and is this the major health-destroying aspect of this diet? No. While the conventional American diet has been shown to be deficient in vitamins in many cases, this is not the major problem with this diet. The major problems result from excess intake of toxins, calories, fat, protein and sugar. Tak- ing vitamin pills will have no beneficial effect on the problems resulting from the excesses in the American diet. Should I take vitamin pills? A person eating a diet of whole, unrefined foods, mostly uncooked, has no need for supplements. When the necessary amount of vitamins is supplied in the diet, will additional vitamins help? Definitely not. The body can use only a limited amount of vitamins as supplied in food. Excess vitamins often cause damage to the body. Are extra vitamins needed because of stress, smoking and pollution? Yes, and the extra amounts are easily supplied from food. A deficiency of a vitamin will lead to development of a certain disease, for in- stance night blindness and vitamin A. If the diet contains enough vitamin A and a person still develops eye disease, will additional vitamin A solve the problem? No. Taking vitamin A will only correct a vitamin A deficiency and the problems associated with such a deficiency. There are multiple causes of eye problems and all the other symptoms that develop when there is a vitamin deficiency. I know that too much of vitamins A and D can be harmful, but I heard that you cannot take too much of the water-soluble vitamins like vitamins C and B. Is this true? No. Although excesses of vitamins C and B will be eliminated rapidly from the body, there will be damage to the body before and during their elimination.
=== Article #1: Caution: Megavitamins May Be Dangerous To Your Health ===
by Dr. Alan Immerman, D.C.
by Dr. Alan Immerman, D.C.
Once you find out what your problem is, I have one bit of advice: Don’t try megavi- tamins for a solution. If they give you any relief, it will only be symptomatic: the cause of your problem will remain untouched. And the megavitamins may cause even further disruption of your health because of the many harmful side effects they can have.
Once you find out what your problem is, I have one bit of advice: Don’t try megavi- tamins for a solution. If they give you any relief, it will only be symptomatic: the cause of your problem will remain untouched. And the megavitamins may cause even further disruption of your health because of the many harmful side effects they can have.
Article #2: Vitamins And Disease Causation By Marti Fry
=== Article #2: Vitamins And Disease Causation By Marti Fry ===
Conventional medical practice attributes disease causation to: 1) bacteria or viruses; 2) hereditary or genetic disorders; or 3) deficiencies of vitamins or other nutrients. They do not blame disease causation on the habits and lifestyles of people who get dis- eases—except in the cases of deficiency diseases. Food supplements are supposed to solve the problems (“cure” the diseases) resulting from nutrient deficiencies. Sometimes nutrient-rich foods are also or instead recommended. For example, oranges or tomatoes may be recommended in cases of vitamin C deficiency or carrots or other orange foods for vitamin A deficiency, etc. However, with the popularity of food supplements today, especially among “alternative health groups,” but also among conventional practition- ers, pills are more often prescribed or recommended.
Conventional medical practice attributes disease causation to: 1) bacteria or viruses; 2) hereditary or genetic disorders; or 3) deficiencies of vitamins or other nutrients. They do not blame disease causation on the habits and lifestyles of people who get dis- eases—except in the cases of deficiency diseases. Food supplements are supposed to solve the problems (“cure” the diseases) resulting from nutrient deficiencies. Sometimes nutrient-rich foods are also or instead recommended. For example, oranges or tomatoes may be recommended in cases of vitamin C deficiency or carrots or other orange foods for vitamin A deficiency, etc. However, with the popularity of food supplements today, especially among “alternative health groups,” but also among conventional practition- ers, pills are more often prescribed or recommended.
The idea of getting more vitamins, protein or other nutrients to prevent or overcome diseases is erroneous. Most diseases are not deficiency diseases as so many people be- lieve today. Also, vitamins are not specific detoxifying substances that assist the body in eliminating its pathogenic toxic load. In massive amounts they are like drugs that add to the body’s toxic load and must be expelled. In normal amounts as supplied in whole- some, raw foods, they play many varied roles. It is really foolish to tamper with normal body functioning in any way, including the use of vitamin supplements which do not go to the root—do not deal with the cause—of disease any more than do drugs or medica- tions.
The idea of getting more vitamins, protein or other nutrients to prevent or overcome diseases is erroneous. Most diseases are not deficiency diseases as so many people be- lieve today. Also, vitamins are not specific detoxifying substances that assist the body in eliminating its pathogenic toxic load. In massive amounts they are like drugs that add to the body’s toxic load and must be expelled. In normal amounts as supplied in whole- some, raw foods, they play many varied roles. It is really foolish to tamper with normal body functioning in any way, including the use of vitamin supplements which do not go to the root—do not deal with the cause—of disease any more than do drugs or medica- tions.
Article #3: Why RDAs Are Too High by T.C. Fry
=== Article #3: Why RDAs Are Too High by T.C. Fry ===
Before entering into a discussion of how RDAs are set, it is appropriate to distinguish between Recommended Dietary Allowance (RDA) and Minimum Daily Requirement (MDR). These are not the same, though MDRs are usually set unduly high, as are the RDAs.
Before entering into a discussion of how RDAs are set, it is appropriate to distinguish between Recommended Dietary Allowance (RDA) and Minimum Daily Requirement (MDR). These are not the same, though MDRs are usually set unduly high, as are the RDAs.
Why get into a meaningless numbers game when all that we need in nutrients to re- pleteness is amply furnished with a great margin of safety by a modest diet consisting mostly of fresh fruits with some vegetables, nuts, seeds and perhaps some dried fruit. All, of course, must be eaten in the raw or live state to assure nutrient integrity on the one hand and non-toxicity on the other.
Why get into a meaningless numbers game when all that we need in nutrients to re- pleteness is amply furnished with a great margin of safety by a modest diet consisting mostly of fresh fruits with some vegetables, nuts, seeds and perhaps some dried fruit. All, of course, must be eaten in the raw or live state to assure nutrient integrity on the one hand and non-toxicity on the other.
Article #4: Vitamin B-12 And Your Diet By Dr. Alan Immerman
=== Article #4: Vitamin B-12 And Your Diet By Dr. Alan Immerman ===
If you do not eat animal foods of any kind your fears about dietary deficiency in this highly publicized vitamin will be allayed by this report.
If you do not eat animal foods of any kind your fears about dietary deficiency in this highly publicized vitamin will be allayed by this report.
It is important to emphasize that deficiency may be present only if a person has low blood vitamin B12 levels plus illness associated with vitamin B12 deficiency. In- dications of a low vitamin B12 level by itself will not interfere with attaining a long and healthy life with full capacity for normal reproduction. The contrary has never been proven to be so, unless the deficiency is accompanied by illness as discussed above.
It is important to emphasize that deficiency may be present only if a person has low blood vitamin B12 levels plus illness associated with vitamin B12 deficiency. In- dications of a low vitamin B12 level by itself will not interfere with attaining a long and healthy life with full capacity for normal reproduction. The contrary has never been proven to be so, unless the deficiency is accompanied by illness as discussed above.
Article #5: Do We Need To Take Vitamins? By Alan M. Immerman,
=== Article #5: Do We Need To Take Vitamins? By Alan M. Immerman, ===
D.C.
D.C.
Also, there are many possible sources of harm from megadoses of vitamins, even the water soluble ones such as vitamin C and the B complex. Therefore, avoid these.
Also, there are many possible sources of harm from megadoses of vitamins, even the water soluble ones such as vitamin C and the B complex. Therefore, avoid these.
Article #6: Antivitamins And Vitamin Antagonists By Marti Fry
=== Article #6: Antivitamins And Vitamin Antagonists By Marti Fry ===
Definition
Definition
This has been only a partial listing of a few specific vitamin antagonists or antivita- mins. In reality, any substance that is not food of our biological adaptation and any living practice that is not in accord with our physiological needs is a vitamin antagonist—in fact, a nutrient antagonist. All substances and practices not normal (physiologically, not in the commonly-used meaning of what is widely practiced) to humans interferes with normal functioning, including the normal use of vitamins in the body.
This has been only a partial listing of a few specific vitamin antagonists or antivita- mins. In reality, any substance that is not food of our biological adaptation and any living practice that is not in accord with our physiological needs is a vitamin antagonist—in fact, a nutrient antagonist. All substances and practices not normal (physiologically, not in the commonly-used meaning of what is widely practiced) to humans interferes with normal functioning, including the normal use of vitamins in the body.
Article #7: What To Do About Vitamin Antagonists By Marti Fry
=== Article #7: What To Do About Vitamin Antagonists By Marti Fry ===
If you’ve read any popular health books or magazines, you’ve no doubt heard about vi- tamin antagonists, or anti-vitamins. They are portrayed as “thieves out for the highest stakes: your health and well-being.” They are described as criminals. However, while these descriptions may make for colorful writing, they do not point to the real culprits. Even worse, they point their readers to harmful and ineffective solutions to the problem.
If you’ve read any popular health books or magazines, you’ve no doubt heard about vi- tamin antagonists, or anti-vitamins. They are portrayed as “thieves out for the highest stakes: your health and well-being.” They are described as criminals. However, while these descriptions may make for colorful writing, they do not point to the real culprits. Even worse, they point their readers to harmful and ineffective solutions to the problem.
entirely erroneous. A proper diet and lifestyle will simultaneously supply the nutrients we need and include no vitamin antagonists or anti-vitamins. Health results from health- ful living—that’s a fact to keep in mind at all times!
entirely erroneous. A proper diet and lifestyle will simultaneously supply the nutrients we need and include no vitamin antagonists or anti-vitamins. Health results from health- ful living—that’s a fact to keep in mind at all times!
Article #8: Factors That Lower Vitamin Needs By T. C. Fry
=== Article #8: Factors That Lower Vitamin Needs By T. C. Fry ===
Exercise and Vitamin Utilization
Exercise and Vitamin Utilization
Raw Foods and Vitamin Usage
Raw Foods and Vitamin Usage
A proper diet of mostly ripe raw fruits and some raw vegetables with raw nuts and seeds not only furnishes us with problem-free eating, but it also heightens body efficien-
A proper diet of mostly ripe raw fruits and some raw vegetables with raw nuts and seeds not only furnishes us with problem-free eating, but it also heightens body efficiency, thus lowering need. On the other hand, the nutrient values obtained from this proper diet are greater by far than conventional diets, even in the face of intake amounting to less than half that of conventional feeders.
Correct Foods and Feeding Practices
Correct Foods and Feeding Practices
Vitamin intake is greater on a proper diet, while vitamin need decreases on several accounts. The big bonus is increased body efficiency that makes better use of nutrients.
Vitamin intake is greater on a proper diet, while vitamin need decreases on several accounts. The big bonus is increased body efficiency that makes better use of nutrients.
Article #9: Factors That Interfere With Vitamin Utilization And The
=== Article #9: Factors That Interfere With Vitamin Utilization And The ===
Applicable Principles By T.C. Fry
Applicable Principles By T.C. Fry