Changes

# 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.   

# 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 ====

===== 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.

# 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.   

# 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 ====

===== 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.

# 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.   

# 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 ====

===== 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.

# 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.

# 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 ====

===== 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.

# Effects of excess. The effects of excess vitamin K are unknown.  

# Effects of excess. The effects of excess vitamin K are unknown.  

=== The Water-Soluble Vitamins ===

==== The Water-Soluble Vitamins ====

==== Vitamin C ====

===== 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.

# Physiology.MostformsoflifesynthesizethevitaminCtheyneedandthusdonotneed  a dietary source. However, humans do not synthesize this vitamin. When vitamin C is supplied to the body, the tissues quickly become saturated and excesses are eliminated in the urine.

# Physiology.MostformsoflifesynthesizethevitaminCtheyneedandthusdonotneed  a dietary source. However, humans do not synthesize this vitamin. When vitamin C is supplied to the body, the tissues quickly become saturated and excesses are eliminated in the urine.

# Functions. The body uses vitamin C in many important ways. The main one is in the formation of connective tissue, the underlying structure of bone, cartilage, blood vessel walls and most other tissues. Without vitamin C, the body cannot rebuild injured tissue.  There are many other important roles of vitamin C: It is needed for normal cellular metabolism and enzyme function, for the normal metabolism of iron and folic acid (a B vitamin) and for the formation of adrenal gland hormones.

# Functions. The body uses vitamin C in many important ways. The main one is in the formation of connective tissue, the underlying structure of bone, cartilage, blood vessel walls and most other tissues. Without vitamin C, the body cannot rebuild injured tissue.  There are many other important roles of vitamin C: It is needed for normal cellular metabolism and enzyme function, for the normal metabolism of iron and folic acid (a B vitamin) and for the formation of adrenal gland hormones.

 

# Requirements.ThereismuchcontroversyabouttherequirementforvitaminC.The recommended dietary allowance is no more than l/10th of a gram, yet Linus Pauling states that we need 100 times that amount. Scientific evidence clearly states that l/10th of a gram, 100 milligrams, is more than enough. Some evidence indicates that slightly more than this amount may be desirable. On a Hygienic diet, with its great abundance of raw fruits and vegetables, it is easy to get over 500 milligrams per day. There is certainly no need for supplements, despite the allegations of Dr. Pauling.

# Requirements.ThereismuchcontroversyabouttherequirementforvitaminC.Therec- ommended dietary allowance is no more than l/10th of a gram, yet Linus Pauling states that we need 100 times that amount. Scientific evidence clearly states that l/10th of a gram, 100 milligrams, is more than enough. Some evidence indicates that slightly more than this amount may be desirable. On a Hygienic diet, with its great abundance of raw fruits and vegetables, it is easy to get over 500 milligrams per day. There is certainly no need for supplements, despite the allegations of Dr. Pauling.

# 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.

# 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 ====

===== 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 ====

===== 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.

# Effectsofexcess.Symptomsofexcessintakeofriboflavinhavenotbeenclearlyelucidated.   

# Effectsofexcess.Symptomsofexcessintakeofriboflavinhavenotbeenclearlyelucidated.   

==== Niacin ====

===== 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.

# 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”).

# 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”).

==== Vitamin B6 ====

===== 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.

# 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.   

# 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 ====

===== 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.

# Effects of excess. Diarrhea is the only symptom thus far shown to result when excess pantothenic acid is taken.   

# Effects of excess. Diarrhea is the only symptom thus far shown to result when excess pantothenic acid is taken.   

==== Biotin ====

===== 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.

# 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.

# Effects of excess. The effects of excess biotin have not yet been described.   

# Effects of excess. The effects of excess biotin have not yet been described.   

==== Vitamin B12 ====

===== 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.

# Effects of excess. The effect of taking too much vitamin B12 has not been described.  

# Effects of excess. The effect of taking too much vitamin B12 has not been described.  

==== Folic Acid ====

===== 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.

# 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.