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→‎Article #9: Factors That Interfere With Vitamin Utilization And The Applicable Principles By T.C. Fry

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= Lesson 9 - Vitamins: The Metabolic Wizards Of Life Processes =

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'''[[Proteins In The Diet|Back - Lesson 08]] - PDF pages 217-245 - [[Life Science Health System - T.C. Fry|Table of Contents]] - [[The Role Of Minerals In Human Nutrition|Next - Lesson 10]]'''

== Prologue ==

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=== Vitamins Work Together and With Other Nutrients ===

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Although this lesson discusses vitamins exclusively, it is important to realize that vitamins 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.

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Although this lesson discusses vitamins exclusively, it is important to realize that vitamins 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 B3(niacin).

Furthermore, vitamins work together with all other nutrients such as fats, carbohydrates 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 metabolic machinery of the body.

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==== Vitamin A ====

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# '''Discovery'''. This fat-soluble vitamin was discovered by McCollum and Davis of the University 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.

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# '''Discovery:''' This fat-soluble vitamin was discovered by McCollum and Davis of the University 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.

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# '''Measurement'''. Vitamin A is measured in international units. A complicated formula exists whereby micro-grams (1/millionth gram) of vitamins are converted into international units (IUs). Amounts of vitamin A in foods and requirements for this vitamin are expressed as IUs.

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# '''Measurement:''' Vitamin A is measured in international units. A complicated formula exists whereby micro-grams (1/millionth gram) of vitamins are converted into international units (IUs). Amounts of vitamin A in foods and requirements for this vitamin are expressed as IUs.

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# '''Chemistry'''. Vitamin A is relatively stable to heat but is easily destroyed by ultraviolet radiation (as in sunlight). Chemically, it occurs in many forms: retinal, retinol and retinoic acid.

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# '''Chemistry:''' Vitamin A is relatively stable to heat but is easily destroyed by ultraviolet radiation (as in sunlight). Chemically, it occurs in many forms: retinal, retinol and retinoic acid.

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# '''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.

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# '''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.

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# '''Functions'''. Vitamin A is used by the body in many important ways. The body needs it to maintain normal vision in dim light. Vitamin A is also needed for synthesis of mucus, a secretion the body uses to maintain the health of membranes lining the eyes, mouth and gastrointestinal, respiratory and genitourinary tracts. When enough vitamin A is present, when other nutrients are sufficient, and when the body is not toxic, these membranes will be in a high state of health. However, if there is not a vitamin A deficiency, taking more of this vitamin will not protect the body from diseases nor “cure” diseases. This is a myth that has been scientifically disproven many times. Vitamin A is also needed for normal skeletal and tooth development, for formation of sperm, for the normal progression of the reproductive cycle of the female, for formation of the adrenal hormone cortisone from cholesterol, and for maintenance of the stability of all cell membranes.

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# '''Functions:''' Vitamin A is used by the body in many important ways. The body needs it to maintain normal vision in dim light. Vitamin A is also needed for synthesis of mucus, a secretion the body uses to maintain the health of membranes lining the eyes, mouth and gastrointestinal, respiratory and genitourinary tracts. When enough vitamin A is present, when other nutrients are sufficient, and when the body is not toxic, these membranes will be in a high state of health. However, if there is not a vitamin A deficiency, taking more of this vitamin will not protect the body from diseases nor “cure” diseases. This is a myth that has been scientifically disproven many times. Vitamin A is also needed for normal skeletal and tooth development, for formation of sperm, for the normal progression of the reproductive cycle of the female, for formation of the adrenal hormone cortisone from cholesterol, and for maintenance of the stability of all cell membranes.

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# '''Requirements'''. Male adults need 5000 IU's, female adults 4000 IU's, pregnant or lactating females 5000 IU's and infants about 1/10th the adult requirement of vitamin A per day. Infant needs are easily supplied by breast milk.

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# '''Requirements:''' Male adults need 5000 IU's, female adults 4000 IU's, pregnant or lactating females 5000 IU's and infants about 1/10th the adult requirement of vitamin A per day. Infant needs are easily supplied by breast milk.

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# '''Sources'''. Healthful sources of vitamin A include dark green leafy vegetables(lettuce and other greens), green stem vegetables (broccoli, asparagus), yellow or orange vegetables (carrots, etc.) and yellow or orange fruits (peaches, cantaloupe, etc.).

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# '''Sources:''' Healthful sources of vitamin A include dark green leafy vegetables(lettuce and other greens), green stem vegetables (broccoli, asparagus), yellow or orange vegetables (carrots, etc.) and yellow or orange fruits (peaches, cantaloupe, etc.).

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# '''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 mineral oil. A deficient person manifests night blindness and degeneration of membranes (eye, nose, sinuses, middle ear, lungs, genitourinary tract).

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# '''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 mineral oil. A deficient person manifests night blindness and degeneration of membranes (eye, nose, sinuses, middle ear, lungs, genitourinary tract).

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# '''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 IU's in infants.

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# '''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 IU's in infants.

==== Vitamin D ====

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# '''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.

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# '''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.

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# '''Measurement'''. Vitamin D requirements and the amounts present in foods are expressed 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.

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# '''Measurement:''' Vitamin D requirements and the amounts present in foods are expressed 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.

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# '''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.

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# '''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.

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# '''Physiology'''. Like vitamin A, vitamin D is fat-soluble. Therefore, bile salts are needed for 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.

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# '''Physiology:''' Like vitamin A, vitamin D is fat-soluble. Therefore, bile salts are needed for 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.

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# '''Functions'''. The body needs vitamin D to maintain normal calcium and phosphorus metabolism 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.

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# '''Functions:''' The body needs vitamin D to maintain normal calcium and phosphorus metabolism 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.

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# '''Requirements'''. Men, women and children need approximately 400 IU's of vitamin D per 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 winter, when there is less sunlight, the body draws upon the stores of D in the liver to maintain normal vitamin D metabolism.

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# '''Requirements:''' Men, women and children need approximately 400 IU's of vitamin D per 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 winter, when there is less sunlight, the body draws upon the stores of D in the liver to maintain normal vitamin D metabolism.

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# '''Sources'''~~.ClothingpreventsformationofDintheskinwithsunlightexposure~~,and window 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.

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# '''Sources:''' Clothing prevents formation of D in the skin with sunlight exposure, and window 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.

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# '''Effects of deficiency'''. A deficiency of vitamin D will, result in rickets in infants and osteomalacia 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.

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# '''Effects of deficiency:''' A deficiency of vitamin D will, result in rickets in infants and osteomalacia 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.

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# '''Effects of excess'''. Excess vitamin D results in nausea, diarrhea, loss of weight, 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.

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# '''Effects of excess:''' Excess vitamin D results in nausea, diarrhea, loss of weight, 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 ====

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# '''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.

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# '''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.

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# '''Measurement'''. Amounts of vitamin E are expressed as international units(IU's).OneIU is equal to 1 mg (1/1000th gram) of vitamin E.

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# '''Measurement:''' Amounts of vitamin E are expressed as international units(IU's).OneIU is equal to 1 mg (1/1000th gram) of vitamin E.

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# '''Chemistry'''. Vitamin E is relatively stable but will breakdown on exposure to ultra violet light and when exposed to rancid fats, lead or iron.

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# '''Chemistry:''' Vitamin E is relatively stable but will breakdown on exposure to ultra violet light and when exposed to rancid fats, lead or iron.

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# '''Physiology'''. Since vitamin E is a fat-soluble vitamin, bile salts are needed for absorption (see under vitamin A). Most vitamin E is stored in muscle and fat tissue.

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# '''Physiology:''' Since vitamin E is a fat-soluble vitamin, bile salts are needed for absorption (see under vitamin A). Most vitamin E is stored in muscle and fat tissue.

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# '''Functions'''. The body uses vitamin E mainly as an antioxidant. It chemically combines with oxygen, and, as a result of this, other organic compounds are not destroyed by oxygen. Scientists think that vitamin E is also needed for production of certain essential tissues, especially red blood cells.

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# '''Functions:''' The body uses vitamin E mainly as an antioxidant. It chemically combines with oxygen, and, as a result of this, other organic compounds are not destroyed by oxygen. Scientists think that vitamin E is also needed for production of certain essential tissues, especially red blood cells.

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# '''Requirements'''. The amount of vitamin E needed for normal body function is about 15 IU's 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, sprouted grains and sprouted legumes.

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# '''Requirements:''' The amount of vitamin E needed for normal body function is about 15 IU's 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, sprouted grains and sprouted legumes.

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# '''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.

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# '''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.

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# '''Effects of excess'''. Excess intake of vitamin E, long thought to be harmless, has now been 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.

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# '''Effects of excess:''' Excess intake of vitamin E, long thought to be harmless, has now been 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 ====

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# '''Discovery'''. Vitamin K was discovered in 1935. A doctor in Scandinavia found that this substance was necessary for normal clotting of the blood.

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# '''Discovery:''' Vitamin K was discovered in 1935. A doctor in Scandinavia found that this substance was necessary for normal clotting of the blood.

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# '''Measurement'''. Amounts of vitamin K are expressed as micrograms, one millionth of a gram.

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# '''Measurement:''' Amounts of vitamin K are expressed as micrograms, one millionth of a gram.

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# '''Chemistry'''. Vitamin K is the fourth of the fat-soluble vitamins(others are A, D and E).It is easily destroyed by light but is stable to heat.

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# '''Chemistry:''' Vitamin K is the fourth of the fat-soluble vitamins(others are A, D and E).It is easily destroyed by light but is stable to heat.

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# '''Physiology'''. Vitamin K is a vitamin that does not need to be supplied in food. Bacteria which live in the human intestine are fully capable of producing the vitamin K needed for normal functioning of the blood clotting apparatus. Vitamin K, being fat-soluble, is absorbed with fat and as a fat and therefore requires the presence of bile salts.

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# '''Physiology:''' Vitamin K is a vitamin that does not need to be supplied in food. Bacteria which live in the human intestine are fully capable of producing the vitamin K needed for normal functioning of the blood clotting apparatus. Vitamin K, being fat-soluble, is absorbed with fat and as a fat and therefore requires the presence of bile salts.

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# '''Functions'''. The liver produces certain organic compounds needed for the blood clotting process. Vitamin K is required by the liver for production of these compounds.

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# '''Functions:''' The liver produces certain organic compounds needed for the blood clotting process. Vitamin K is required by the liver for production of these compounds.

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# '''Requirements'''. A dietary requirement has never been set for vitamin K because it is supplied by intestinal bacteria. A deficiency of vitamin K is unknown.

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# '''Requirements:''' A dietary requirement has never been set for vitamin K because it is supplied by intestinal bacteria. A deficiency of vitamin K is unknown.

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# '''Sources'''. Dietary sources of vitamin K are kale and other green leafy vegetables, cabbage and cauliflower.

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# '''Sources:''' Dietary sources of vitamin K are kale and other green leafy vegetables, cabbage and cauliflower.

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# '''Effects of deficiency'''. A deficiency of vitamin K results in failure of the blood clotting system, resulting in hemorrhage. This is found only in premature infants of mothers taking anti-blood-clotting drugs, in people with intestinal malabsorption and patients on sulfa drugs and antibiotics (which kill the intestinal bacteria that produce vitamin K). Intestinal malabsorption can occur as a result of liver or gallbladder disease, severe diarrhea, colitis and some other conditions; it can result in deficiency of any essential nutrient.

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# '''Effects of deficiency:''' A deficiency of vitamin K results in failure of the blood clotting system, resulting in hemorrhage. This is found only in premature infants of mothers taking anti-blood-clotting drugs, in people with intestinal malabsorption and patients on sulfa drugs and antibiotics (which kill the intestinal bacteria that produce vitamin K). Intestinal malabsorption can occur as a result of liver or gallbladder disease, severe diarrhea, colitis and some other conditions; it can result in deficiency of any essential nutrient.

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

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

=== The Water-Soluble Vitamins ===

==== Vitamin C ====

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# '''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 consumed.

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# '''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 consumed.

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# '''Measurement'''. Amounts of vitamin C are expressed in milligrams, 1/1000th of a gram.

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# '''Measurement:''' Amounts of vitamin C are expressed in milligrams, 1/1000th of a gram.

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# '''Chemistry'''. Vitamin C and all the B vitamins dissolve in water but not in fat as with A, D, E and K. Vitamin C is more easily destroyed than any of the other vitamins. Heat, light, copper, and iron are especially destructive.

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# '''Chemistry:''' Vitamin C and all the B vitamins dissolve in water but not in fat as with A, D, E and K. Vitamin C is more easily destroyed than any of the other vitamins. Heat, light, copper, and iron are especially destructive.

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# '''Physiology'''. Most forms of life synthesize the vitamin C they need and thus do not need 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.

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# '''Physiology:''' Most forms of life synthesize the vitamin C they need and thus do not need 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.

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# '''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.

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# '''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.

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# '''Requirements'''. There is much controversy about the requirement for vitamin C. The recommended dietary allowance is no more than 1/10th of a gram, yet Linus Pauling states that we need 100 times that amount. Scientific evidence clearly states that 1/10th 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.

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# '''Requirements:''' There is much controversy about the requirement for vitamin C. The recommended dietary allowance is no more than 1/10th of a gram, yet Linus Pauling states that we need 100 times that amount. Scientific evidence clearly states that 1/10th 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.

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# '''Sources'''. Vitamin C is supplied in fruits and vegetables, especially citrus fruits, tomatoes and bell peppers. Other foods also contain small amounts of this vitamin.

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# '''Sources:''' Vitamin C is supplied in fruits and vegetables, especially citrus fruits, tomatoes and bell peppers. Other foods also contain small amounts of this vitamin.

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# Effects of deficiency. A deficiency of vitamin C results in poor connective tissue structure. Symptoms include joint pain, irritability, growth retardation, anemia, shortness of breath, poor wound healing, bleeding of gums and pinpoint hemorrhages. If the diet contains 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.

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# '''Effects of deficiency:''' A deficiency of vitamin C results in poor connective tissue structure. Symptoms include joint pain, irritability, growth retardation, anemia, shortness of breath, poor wound healing, bleeding of gums and pinpoint hemorrhages. If the diet contains 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.

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# Effects of excess. Excess vitamin C, even though water-soluble and so not stored in large 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.

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# '''Effects of excess:''' Excess vitamin C, even though water-soluble and so not stored in large 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 ====

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# '''Discovery'''. The existence of vitamin B1, also known as thiamine, was first theorized in 1897 by a Dutch doctor who found that eating polished rice would result in a serious disease 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.

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# '''Discovery:''' The existence of vitamin B1, also known as thiamine, was first theorized in 1897 by a Dutch doctor who found that eating polished rice would result in a serious disease 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.

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# '''Measurement'''. Amounts of vitamin B1 are expressed in milligrams(mg),1/1000th of a gram, or micro-grams (meg), 1/millionth of a gram.

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# '''Measurement:''' Amounts of vitamin B1 are expressed in milligrams(mg),1/1000th of a gram, or micro-grams (meg), 1/millionth of a gram.

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# '''Chemistry'''. Vitamin B1 is readily destroyed in the cooking process.

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# '''Chemistry:''' Vitamin B1 is readily destroyed in the cooking process.

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# '''Physiology and functions'''. This important vitamin plays a crucial role in the body’s energy-producing processes. In the body, when glucose is burned in the cells, energy is produced. This energy is stored when an organic substance named ATP is produced. Vitamin B1 is needed for the formation of ATP.

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# '''Physiology and functions:''' This important vitamin plays a crucial role in the body’s energy-producing processes. In the body, when glucose is burned in the cells, energy is produced. This energy is stored when an organic substance named ATP is produced. Vitamin B1 is needed for the formation of ATP.

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# '''Requirements'''. The requirement for vitamin B1 is approximately 1/2mg daily for infants and children, 1-1.5 mg daily for adults.

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# '''Requirements:''' The requirement for vitamin B1 is approximately 1/2mg daily for infants and children, 1-1.5 mg daily for adults.

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# '''Sources'''. If mainly fruits and vegetables are eaten, as we recommend, significant amounts of vitamin B1 will be supplied. Other sources are nuts, seeds, sprouted legumes and sprouted grains. When grains are refined, much of the vitamin B1 (and other ~~vitmins~~) is lost.

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# '''Sources'''. If mainly fruits and vegetables are eaten, as we recommend, significant amounts of vitamin B1 will be supplied. Other sources are nuts, seeds, sprouted legumes and sprouted grains. When grains are refined, much of the vitamin B1 (and other vitamins) is lost.

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# '''Effects of Deficiency'''. A deficiency of vitamin B1 results in serious breakdown of cellular metabolism. Manifestations of this breakdown include fatigue, emotional upsets, appetite loss, weakness, vomiting and abdominal pain, heart failure and nervous system destruction (generalized weakness and/or paralysis occur). Again, it is essential to note that there are many other causes of these problems. If the diet contains enough vitamin B1, these problems will not be helped by getting more of this vitamin.

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# '''Effects of Deficiency:''' A deficiency of vitamin B1 results in serious breakdown of cellular metabolism. Manifestations of this breakdown include fatigue, emotional upsets, appetite loss, weakness, vomiting and abdominal pain, heart failure and nervous system destruction (generalized weakness and/or paralysis occur). Again, it is essential to note that there are many other causes of these problems. If the diet contains enough vitamin B1, these problems will not be helped by getting more of this vitamin.

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# '''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.

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# '''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 ====

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# '''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 chemically identified and named riboflavin, also called vitamin B2.

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# '''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 chemically identified and named riboflavin, also called vitamin B2.

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# '''Measurement'''. As with thiamine, amounts of riboflavin are expressed as milligrams or micrograms.

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# '''Measurement:''' As with thiamine, amounts of riboflavin are expressed as milligrams or micrograms.

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# '''Chemistry'''. Vitamin B2 is more stable to heat than vitamin B1, but it is easily destroyed by light.

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# '''Chemistry:''' Vitamin B2 is more stable to heat than vitamin B1, but it is easily destroyed by light.

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# '''Physiology and functions'''. The function of vitamin B2 is much the same as B1, although neither vitamin can substitute for the other. Riboflavin is needed for the synthesis of ATP.

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# '''Physiology and functions:''' The function of vitamin B2 is much the same as B1, although neither vitamin can substitute for the other. Riboflavin is needed for the synthesis of ATP.

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# '''Requirements'''. The requirement for riboflavin is about the same as for thiamine. About 1/2 mg daily is needed by infants, and 1-1.5 mg per day is needed for older children and adults.

+

# '''Requirements:''' The requirement for riboflavin is about the same as for thiamine. About 1/2 mg daily is needed by infants, and 1-1.5 mg per day is needed for older children and adults.

−

# '''Sources'''. Riboflavin is supplied by green leafy vegetables, seeds and nuts.

+

# '''Sources:''' Riboflavin is supplied by green leafy vegetables, seeds and nuts.

−

# '''Effects of deficiency'''. Symptoms of a vitamin B2 deficiency include the eyes becoming 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.

+

# '''Effects of deficiency:''' Symptoms of a vitamin B2 deficiency include the eyes becoming 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.

−

# '''Effects of excess'''. Symptoms of excess in take of riboflavin have not been clearly elucidated.

+

# '''Effects of excess:''' Symptoms of excess in take of riboflavin have not been clearly elucidated.

−

==== Niacin ====

+

==== Vitamin B3(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.

−

# '''Chemistry'''. This important B vitamin (called B3 by some nutritionists) is more stable than most other B vitamins; it is not easily destroyed by heat, light or exposure to oxygen.

+

# '''Chemistry:''' This important B vitamin (called B3 by some nutritionists) is more stable than most other B vitamins; it is not easily destroyed by heat, light or exposure to oxygen.

−

# '''Physiology'''. Not all the niacin needed by the body need be supplied as niacin. Tryptophan, an amino acid (subunit of protein), is easily converted by the body into niacin. Therefore, to have a niacin deficiency, the diet must be deficient in both niacin and tryptophan.

+

# '''Physiology:''' Not all the niacin needed by the body need be supplied as niacin. Tryptophan, an amino acid (subunit of protein), is easily converted by the body into niacin. Therefore, to have a niacin deficiency, the diet must be deficient in both niacin and tryptophan.

−

# '''Functions'''. Niacin is intimately involved in cellular metabolic reactions which release energy from the oxidation (“burning”) of fats, carbohydrates and proteins. In this function it is quite similar to vitamins Bl and B2, but niacin cannot substitute for or be replaced by other B vitamins.

+

# '''Functions:''' Niacin is intimately involved in cellular metabolic reactions which release energy from the oxidation (“burning”) of fats, carbohydrates and proteins. In this function it is quite similar to vitamins Bl and B2, but niacin cannot substitute for or be replaced by other B vitamins.

−

# '''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'''. There are many sources of niacin in the diet: green leafy vegetables, potatoes, nuts arid seeds, to name a few.

+

# '''Sources:''' There are many sources of niacin in the diet: green leafy vegetables, potatoes, nuts arid seeds, to name a few.

−

# '''Effects of deficiency'''. Deficiency of niacin leads to development of pellagra. This disease 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 deficiency:''' Deficiency of niacin leads to development of pellagra. This disease 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”).

+

# '''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 ====

−

# '''Discovery'''. A deficiency of vitamin B6, or pyridoxine, was first produced in animals in 1926. In. 1938, this vitamin was isolated from food and identified. In 1939, scientists synthesized it in the laboratory.

+

# '''Discovery:''' A deficiency of vitamin B6, or pyridoxine, was first produced in animals in 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.

−

# '''Chemistry'''. Vitamin B6 is easily destroyed by light but is somewhat stable to heat.

+

# '''Chemistry:''' Vitamin B6 is easily destroyed by light but is somewhat stable to heat.

−

# '''Physiology and functions'''. Vitamin B6, sometimes referred to as pyridoxine, is deeply involved in the metabolism of protein. When amino acids (subunits of protein) are converted into other substances (such as tryptophan to niacin), vitamin B6 is often needed. Also, when non-protein substances are converted into amino acids, vitamin B6 is often needed.

+

# '''Physiology and functions:''' Vitamin B6, sometimes referred to as pyridoxine, is deeply involved in the metabolism of protein. When amino acids (subunits of protein) are converted into other substances (such as tryptophan to niacin), vitamin B6 is often needed. Also, when non-protein substances are converted into amino acids, vitamin B6 is often needed.

−

# '''Requirements'''. Infants and children require about 5-1 mg of vitamin B6 per day. Adults need about 2 mg per day.

+

# '''Requirements:''' Infants and children require about 5-1 mg of vitamin B6 per day. Adults need about 2 mg per day.

−

# '''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 deficiency 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 deficiency 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 human 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 human beings from intake of excess vitamin B6.

==== Pantothenic Acid ====

−

# '''Discovery'''. Pantothenic acid was first isolated in 1938. Two years later researchers synthesized this vitamin in the laboratory.

+

# '''Discovery:''' Pantothenic acid was first isolated in 1938. Two years later researchers synthesized this vitamin in the laboratory.

−

# '''Measurement'''. Pantothenic acid is measured in milligrams.

+

# '''Measurement:''' Pantothenic acid is measured in milligrams.

−

# '''Chemistry'''. It is relatively stable, yet significant amounts are lost in cooking.

+

# '''Chemistry:''' It is relatively stable, yet significant amounts are lost in cooking.

−

# '''Physiology and functions'''. Pantothenic acid is part of coenzyme A, an organic substance which plays a critical role in many cellular metabolic pathways.

+

# '''Physiology and functions:''' Pantothenic acid is part of coenzyme A, an organic substance which plays a critical role in many cellular metabolic pathways.

−

# '''Requirements'''. Four to seven mg of pantothenic acid per day will fulfill the body’s needs in both adults and children.

+

# '''Requirements:''' Four to seven mg of pantothenic acid per day will fulfill the body’s needs in both adults and children.

−

# '''~~Sources~~'''. Sources of pantothenic acid include fruits, vegetables, sprouted legumes and grains.

+

# '''Source:''' Sources of pantothenic acid include fruits, vegetables, sprouted legumes and grains.

−

# '''Effects of deficiency.''' A deficiency of pantothenic acid has been observed only in laboratory 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 laboratory 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.

+

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

==== Biotin ====

−

# '''~~Discovery~~'''. The discovery of biotin was made when large quantities of raw eggs were fed 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.

+

# '''Discover:''' The discovery of biotin was made when large quantities of raw eggs were fed 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.

−

# '''Physiology and functions'''. The body uses biotin as coenzymes needed for normal metabolism of protein, carbohydrate and fat.

+

# '''Physiology and functions:''' The body uses biotin as coenzymes needed for normal metabolism of protein, carbohydrate and fat.

−

# '''Requirements'''. The requirement for biotin is about 150 micrograms per day for adults.

+

# '''Requirements:''' The requirement for biotin is about 150 micrograms per day for adults.

−

# '''Sources'''. Nuts and seeds are high in biotin. Another excellent source is sprouted legumes.

+

# '''Sources:''' Nuts and seeds are high in biotin. Another excellent source is sprouted legumes.

−

# '''Effects of deficiency'''. Biotin deficiency is produced only when many raw eggs are consumed. Symptoms which develop include skin problems, fatigue, muscle pain, lack of appetite, nausea and blood abnormalities.

+

# '''Effects of deficiency:''' Biotin deficiency is produced only when many raw eggs are consumed. 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.

+

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

==== Vitamin B12 ====

−

# '''Discovery'''. Vitamin B12 was not identified until 1955. Long before, in the early 1920's, foods high in this vitamin (such as liver) were used in cases of pernicious anemia.

+

# '''Discovery:''' Vitamin B12 was not identified until 1955. Long before, in the early 1920's, 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.

−

# '''Chemistry'''. Vitamin B12 is not damaged by heat, but it is inactivated by light. Very little is lost in cooking.

+

# '''Chemistry:''' Vitamin B12 is not damaged by heat, but it is inactivated by light. Very little is lost in cooking.

−

# '''Physiology'''. The physiology of vitamin B12 is complex. To be absorbed into the blood-stream, vitamin B12 must combine with an organic substance secreted by the stomach called intrinsic factor. The resultant complex can then be absorbed only at the far end of the small intestine, the terminal ileum. Disease of the stomach often results in deficiency of intrinsic factor. This condition, not a dietary deficiency of vitamin B12, is called pernicious anemia.

+

# '''Physiology:''' The physiology of vitamin B12 is complex. To be absorbed into the blood-stream, vitamin B12 must combine with an organic substance secreted by the stomach called intrinsic factor. The resultant complex can then be absorbed only at the far end of the small intestine, the terminal ileum. Disease of the stomach often results in deficiency of intrinsic factor. This condition, not a dietary deficiency of vitamin B12, is called pernicious anemia.

−

# '''Functions'''. All cells in the body need vitamin B 12 to function normally, but certain tissues need more of this vitamin than do others. These include the gastrointestinal tract, nervous system and bone marrow (where blood cells are produced).

+

# '''Functions:''' All cells in the body need vitamin B 12 to function normally, but certain tissues need more of this vitamin than do others. These include the gastrointestinal tract, nervous system and bone marrow (where blood cells are produced).

−

# '''Requirements'''. Infants and children need about .5-2 meg of vitamin B12 per day, with the larger amounts needed in later years. Adults need about 3 meg per day; 1 meg additional is recommended for pregnant and lactating women.

+

# '''Requirements:''' Infants and children need about .5-2 meg of vitamin B12 per day, with the larger amounts needed in later years. Adults need about 3 meg per day; 1 meg additional is recommended for pregnant and lactating women.

−

# '''Sources'''. Vitamin B12 should perhaps be called the “vegetarian’s nemesis,” since standard 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, scientific 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 never 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 “vegetarian’s nemesis.”

+

# '''Sources:''' Vitamin B12 should perhaps be called the “vegetarian’s nemesis,” since standard 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, scientific 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 never 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 “vegetarian’s nemesis.”

−

# '''Effects of deficiency'''. When the body has a poor supply of vitamin B12, pernicious anemia 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 needles” sensations in the hands and feet, poor balance and mental depression.

+

# '''Effects of deficiency:''' When the body has a poor supply of vitamin B12, pernicious anemia 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 needles” 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.

+

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

==== Folic Acid ====

−

# '''Discovery'''. An unknown organic substance, distinct from all other vitamins, was found 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:''' An unknown organic substance, distinct from all other vitamins, was found 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.

−

# '''Physiology and functions'''. Folic acid is needed for the normal functioning of the genetic material in cells (DNA), for metabolism of protein and some other organic substances.

+

# '''Physiology and functions:''' Folic acid is needed for the normal functioning of the genetic material in cells (DNA), for metabolism of protein and some other organic substances.

−

# '''Requirements'''. Adults need about 400 micrograms of folic acid per day. In pregnancy ,an additional 400 meg are needed, while in lactation, an additional 200 meg will suffice: Needs in infancy, as with all vitamins, are much lower, about 50 mcg per day.

+

# '''Requirements:''' Adults need about 400 micrograms of folic acid per day. In pregnancy ,an additional 400 meg are needed, while in lactation, an additional 200 meg will suffice: Needs in infancy, as with all vitamins, are much lower, about 50 mcg per day.

−

# '''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.

−

# '''Effects of deficiency'''. A deficiency of folic acid will lead to anemia. If anemia is from vitamin 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 deficiency:''' A deficiency of folic acid will lead to anemia. If anemia is from vitamin 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.

+

# '''Effects of excess:''' Effects of excess folic acid intake have not been described.

== Questions & Answers ==

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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.

−

Do we get enough vitamin B12? This is a major concern to people who consume no animal foods (vegans). Much of their worry arises from the wide publicity given to statements like the following which appeared in the prestigious journal, Nutrition Reviews: “Strict vegetarianism in western countries is a form of food faddism which can have serious consequences” due to the possibility of a vitamin B12 deficiency. What are the facts?

+

Do we get enough vitamin B12? This is a major concern to people who consume no animal foods (vegans). Much of their worry arises from the wide publicity given to statements like the following which appeared in the prestigious journal, Nutrition Reviews: “Strict vegetarianism in western countries is a form of food faddism which can have serious consequences” due to the possibility of a vitamin B12 deficiency.

+

'''What are the facts?'''

First of all, it cannot be said that vegans consume too little vitamin B12 unless it can be shown they have a definite deficiency of this vitamin. Therefore, in order to understand the facts, we must decide how we will determine who is deficient. To be diagnosed as having a dietary deficiency of vitamin B12, all the following five criteria must be fulfilled:

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# Normal absorption of vitamin B12.

# Presence of sickness specifically associated with a vitamin B12 deficiency; a specific type of anemia (megaloblastic) and/or nervous system degeneration.

−

# Elimination of the signs and symptoms of such sickness following consumption of a small amount of vitamin B12-containing food. The finding of a vitamin B12-deficient state without fulfillment of every one of these criteria cannot be blamed solely on the diet. This is because all of the following can also cause a vitamin B12 deficiency: stomach disease (interferes with production of intrinsic factor, a chemical necessary for normal absorption of vitamin B12), intestinal dis-ease (may interfere with normal absorption), kidney or liver disease (may increase loss of vitamin B12 from the body), use of alcohol or tobacco, use of some drugs such as neomycin and oral contraceptives and a multitude of other problems. Unless these problems are ruled out by fulfillment of the five criteria, a dietary cause of a vitamin B12 deficiency cannot be diagnosed.

+

# Elimination of the signs and symptoms of such sickness following consumption of a small amount of vitamin B12-containing food.

+

The finding of a vitamin B12-deficient state without fulfillment of every one of these criteria cannot be blamed solely on the diet. This is because all of the following can also cause a vitamin B12 deficiency: stomach disease (interferes with production of intrinsic factor, a chemical necessary for normal absorption of vitamin B12), intestinal dis-ease (may interfere with normal absorption), kidney or liver disease (may increase loss of vitamin B12 from the body), use of alcohol or tobacco, use of some drugs such as neomycin and oral contraceptives and a multitude of other problems. Unless these problems are ruled out by fulfillment of the five criteria, a dietary cause of a vitamin B12 deficiency cannot be diagnosed.

Let’s take a few examples. Say a 58-year-old man on a vegan diet goes to his doctor with signs of nervous system disease. It comes out in the history that this person is a vegan so the doctor presumes that the disease is from dietary vitamin B12 deficiency and prescribes large doses of vitamin B12 supplements. But, without investigation of this person’s ability to absorb vitamin B12, his disease cannot be said to come from dietary deficiency alone. He could have pernicious anemia—deficiency of the intrinsic factor needed for absorption.

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A few months ago I picked up a copy of a promotional magazine in a health food store. This magazine, Better Nutrition, contained an article entitled “The Care and Feeding of Vitamins,” which addressed itself to the need for taking daily vitamin supplements. Since this is a subject about which I get many questions, I thought I would discuss this issue. The article on vitamins was in a question and answer form; I will give an alternative opinion in the same form.

−

~~====~~ I eat a good diet, why should I lake vitamins or other supplements? ~~====~~

+

'''I eat a good diet, why should I lake vitamins or other supplements?'''

+

'''ANSWER:''' The Better Nutrition article (to be referred to as BN) stated that “your idea of a ‘good diet’ may not include all the essential nutrients” and that with pollution, stress, chronic illness, drugs and food of low nutritional value (presumably from conventional farming methods), it is reasonable that “a number of distinguished nutrition experts” believe that we should take supplements.

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Finally, in all respect for the “distinguished nutrition experts” who believe that supplements are needed, it would be far preferable to choose the proper foods; many equally distinguished experts support this position.

−

~~====~~ How much do I need of vitamins and minerals? ~~====~~

+

'''How much do I need of vitamins and minerals?'''

+

'''ANSWER:''' (BN) Official recommended dietary allowances (RDAs)...are for perfectly healthy 22-year-old men and women...anyone not perfectly healthy and not 22 years of age may need more.

'''MY ANSWER:''' This statement in BN poorly reflects the intent of the National Research Council in establishing the RDAs. The RDAs are for the vast majority of people, not for a small group. In setting these figures, the National Research Council estimated the requirements of the nutrients and then established recommended intakes in excess of requirements so as to “exceed the requirements of most individuals.” The RDAs have even been criticized as too light in some cases! In any case, it is quite easy on a properly chosen diet to far exceed the recommended intake of vitamins. There is no need for nutrients in pill form.

−

~~====~~ Isn’t it possible to get too much of vitamins or minerals? ~~====~~

+

'''Isn’t it possible to get too much of vitamins or minerals?'''

+

'''ANSWER:''' (BN) Not if you take reasonable amounts ... there is no record of any damage from large amounts of vitamin E. Vitamin C and the B vitamins, being water soluble, are excreted harmlessly if you happen to take more than you need.

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Also, to state that there is no danger from large doses of vitamins E, C and the B complex is to display ignorance of present scientific knowledge. Megadoses of niacin (B3) may damage the liver, raise the blood sugar and uric-acid levels and cause other problems. Megadoses of vitamin C may cause: irritation (leading to diarrhea), kidney stones, problems with mineral metabolism (iron, copper, calcium and phosphorus), and possibly infertility and fetal death. Large doses of vitamin E may elevate the blood fats (high blood fat levels are associated with heart disease), interfere with vitamin A and iron metabolism, interfere with thyroid gland function and cause severe fatigue, perhaps due to muscle damage.

−

I have heard that some vitamins are incompatible with others and will cancel out their good effects, so they should not be taken together.

+

'''I have heard that some vitamins are incompatible with others and will cancel out their good effects, so they should not be taken together.'''

'''ANSWER:''' (BN) Basically, take your supplements and don’t worry about it.

Line 410: Line 417:

'''MY ANSWER:''' When one tries to provide proper nutrition by extracting nutrients from food and taking them in various proportions and quantities, there is indeed a risk of creating imbalances. The best way to supply vitamins to the body is to eat them as nature provided them: in foods.

−

Should old people and children take vitamins?

+

'''Should old people and children take vitamins?'''

'''ANSWER:''' (BN) “To produce strong bones, teeth, muscles and perfectly functioning organs,” children should take vitamins. “Old age is stress...so taking supplements is even more important.”

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== Article #6: Anti-vitamins And Vitamin Antagonists By Marti Fry ==

+

'''Definition'''

−

~~==== Definition ====~~

An anti-vitamin is simply “a substance that makes a vitamin ineffective.” A vitamin antagonist is essentially the same thing as an anti-vitamin. It is a substance that lessens or negates the chemical action of a vitamin in the body.

Following are some examples of anti-vitamins, or vitamin antagonists.

−

~~====~~ Some Antagonists of a Few Specific Vitamins Vitamin A Antagonists ~~====~~

+

'''Some Antagonists of a Few Specific Vitamins Vitamin A Antagonists'''

+

Blood-thinning medications and other drugs, including aspirin, phenobarbitol, arsenicals and dicumarol (a drug used medically to retard blood clotting), destroy vitamin A in the body.

Vitamin A is also depleted when nitrosamines are formed in the stomach from the union of nitrites with secondary amines and when the mucous membranes of our respiratory passages are exposed to air pollutants (carbon monoxide, ozone, sulphur dioxide, nitrogen dioxide, lead, hydrocarbons, etc.) In addition, mineral oil used as a laxative absorbs vitamin A and carotene (a naturally-occurring substance in foods which is used by the body to make vitamin A), thereby destroying it.

−

~~====~~ Vitamin K Antagonists ~~====~~

+

'''Vitamin K Antagonists'''

+

The amount of vitamin K needed by humans is very small, and a deficiency is highly unlikely because this vitamin is in a wide variety of commonly eaten plant foods and is synthesized by bacteria in the intestinal tract. However, antibiotic therapy (the taking of any antibiotics such as penicillin, streptomycin, tetracyclin, Chloromycin, Terramycin, etc.) suppresses bacterial growth and, consequently, the synthesis of vitamin K.

Other vitamin K antagonists include the drugs dicumarol and hydrocoumarol, which are used by medical people to relieve thrombosis (abnormal formation of blood clots in the blood vessels). Because the chemical structure of these anti-vitamins is similar to that of vitamin K, they act as anticoagulants by interfering with the synthesis of pro-thrombin and the other natural clotting factors.

−

~~====~~ Vitamin C Antagonists ~~====~~

+

'''Vitamin C Antagonists'''

+

It is well known that cigarette smokers have lower vitamin C levels than nonsmokers. A Canadian physician, Dr. W. J. McCormick, tested the blood levels of vitamin C in nearly 6,000 smokers. All had below normal readings. the March 9, 1963, issue of Lancet, similar findings are revealed by a group of three researchers. Frederick Klenner, M.D., has been quoted for many years as saying that a single cigarette can deplete as much as thirty-five milligrams of vitamin C from the body. (Calcium and phosphorus, both minerals, are also depleted in cigarette smokers.)

Because vitamin C reacts with any alien substance in the bloodstream, all drugs and pollutants can be considered to be vitamin C antagonists. Some of the foremost vitamin C antagonists include ammonium chloride, stribesterol, thiouracil, atropine, barbituates and antihistamines. Alcoholic beverages are also vitamin C antagonists, as are all stresses (surgery, emotional outbursts and upsets, acute pressures, extremes of heat and cold and all drugs).

−

~~====~~ B Vitamin Antagonists ~~====~~

+

'''B Vitamin Antagonists'''

+

Cortisone is an antagonist of vitamin B6 (pyridoxine). Since the body needs B vitamins to metabolize sugars, B vitamins are depleted when refined sugar or flour is consumed because refined sugar and flour, are devoid of B vitamins that existed in the beet,

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The most potent folacin (folic acid) antagonist is aminopterin. This substance has been used in the medical treatment of leukemia, a disease in which there is a marked increase in the production of leucocytes (white blood cells). Though aminopterin has, in some cases, resulted in a temporary relief (remission) of leukemia, it does not “cure” this disease. This is because there are no “cures;” there is only body healing—and anti-vitamins interfere with body healing but never help it.

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~~====~~ A Mineral Antagonist ~~====~~

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'''A Mineral Antagonist'''

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Most, if not all, vitamin antagonists (all drugs and other stresses) are also mineral antagonists. A specific mineral antagonist is oxalic acid, which is present in too-large amounts in spinach, rhubarb, beets and beet greens, Swiss chard and chocolate. Oxalic acid is a calcium antagonist. Calcium binds the oxalic acid in the body in order to render this toxic acid harmless. In doing so, the calcium is unavailable for its normal uses in the body.

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~~====~~ Some Specific Anti-vitamins Stresses Are Anti-vitamins ~~====~~

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'''Some Specific Anti-vitamins Stresses Are Anti-vitamins'''

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All kinds of stresses are vitamin antagonists. Drugs are serious stress producers in the body because the body must exercise great effort in expelling them as quickly as possible, lest they damage tissues and cells and interfere too much with normal functioning. In addition, surgery, accidents, overly exhausting work or exercise, exposure to extreme’s of heat or cold, and emotions such as fear, hatred, anger, worry and grief all produce great stress on the body. The B vitamins (thiamin, niacin, folic acid, pantothenic acid and vitamin B12) and vitamin C, as well as proteins and minerals, are all depleted and/or unassimilable as a result of stresses on the body. But don’t think for a minute that the other vitamins can be properly or fully utilized when the body is under stress—they can’t!

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~~====~~ Aspirin Is An Anti-vitamin ~~====~~

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'''Aspirin Is An Anti-vitamin'''

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Aspirin interferes with digestive processes and can result in stomach bleeding. It interferes with blood-clotting and lessens the ability of cells to absorb glucose for heat and energy. It depletes most, if not all, nutrients and results in especially high losses of vitamin C and the B vitamins plus the minerals calcium and potassium.

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~~====~~ Antibiotics Are Anti-vitamins ~~====~~

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'''Antibiotics Are Anti-vitamins'''

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Besides being a vitamin K antagonist, the antibiotic penicillin is also an anti-vitamin of vitamin B6. The antibiotic streptomycin is a folic acid antagonist and the antibiotic streptomycin inactivates manganese, a mineral which is needed for the functioning of many enzyme systems.

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~~====~~ Diuretics Are Anti-vitamins ~~====~~

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'''Diuretics Are Anti-vitamins'''

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Diuretics are drugs prescribed medically to promote weight reduction or to relieve pressure of retained fluids. Even so-called “natural” diuretics, including herbal types, are harmful, for all diuretics result in great losses of B vitamins, vitamin C, other vitamins, and the minerals potassium and magnesium. Diuretics would never be prescribed to anyone on a natural diet containing no rock salt or sea salt, as these salts are poisonous and cause the body to retain fluids to hold the salt in suspension so it doesn’t harm cells and tissues.

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~~====~~ Laxatives Are Anti-vitamins ~~====~~

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'''Laxatives Are Anti-vitamins'''

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All laxatives, including the herbal types, are vitamin antagonists. Mineral oil is perhaps the most devastating laxative. It absorbs vitamin A and carotene, as well as the other fat-soluble vitamins (vitamin D, vitamin E and vitamin K). It also absorbs calcium and phosphorus, carrying them out of the body. (Hospitals today still use mineral oil as a laxative for their patients, one of thousands of reasons why hospitals are anti-vital places.) Laxatives will never be used by people on a natural all-raw diet of fruits, vegetables, sprouts, nuts and seeds.

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~~====~~ Soil, Air and Water Pollutants Are Anti-vitamins ~~====~~

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'''Soil, Air and Water Pollutants Are Anti-vitamins'''

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Most people regard soil, air and water pollutants as “unavoidable” anti-vitamins that necessitate the use of vitamin supplementation. However, not only are the vitamins from fresh whole foods more than adequate to meet our needs when our diet is all or mainly raw foods of our biological adaptation (as described in the Life Science health system), but they will also meet our needs adequately despite our polluted air and water.

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Anti-vitamins found in polluted air, especially city air, are carbon monoxide, hydrocarbons, lead, ozone, sulphur dioxide and nitrogen dioxide. Vitamin A and vitamin C are both depleted when the body is exposed to air containing these pollutants, as is vitamin E. Arsenic dust, found on commercially-grown produce, is an antagonist of the B vitamin PABA (para-aminobenzoic acid). This vitamin is important for the growth of valuable bacteria in the intestines, for the metabolism of proteins, for manufacture of red blood cells and for healthy skin and hair.

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~~====~~ Conclusion ~~====~~

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'''Conclusion'''

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This has been only a partial listing of a few specific vitamin antagonists or anti-vitamins. 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.

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The healthier our lifestyles, the less vitamins we need in the face of greater supply, whereas the less wholesome our lifestyles, the greater our needs in the face of lowered supply and lowered ability to utilize.

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~~====~~ Exercise and Vitamin Utilization ~~====~~

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'''Exercise and Vitamin Utilization'''

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Vigorous exercise activity on a regular basis slightly increases our need for vitamins on the one hand but, on the other, so fine-tunes our system that they vastly increase their efficiency in uptake, assimilation and usage. With all other life factors properly observed, including a proper diet of mostly fruits with some vegetables, nuts and seeds, body toxicity is very low. All other needs are correspondingly lower due to the higher efficiency of the organism.

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~~====~~ Emotional Poise Necessary to Optimum Vitamin Usage ~~====~~

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'''Emotional Poise Necessary to Optimum Vitamin Usage'''

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Being emotionally balanced is normal. Abnormal emotional conditions vitiate and drain our resources and heighten our need for vitamins while at the same time impairing our ability to utilize them. Thus can be seen the enormous benefit of establishing self-mastery and a becalming philosophical outlook.

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~~====~~ Raw Foods and Vitamin Usage ~~====~~

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'''Raw Foods and Vitamin Usage'''

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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.

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~~====~~ Correct Foods and Feeding Practices ~~====~~

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'''Correct Foods and Feeding Practices'''

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Vitamin utilization is more efficient if intake is of those foods to which we are biologically adapted. Our digestive expenditures are lowered and body energy needs are likewise lowered. More nerve and chemical energy are available for the regular pursuits of life. Less sleep is required to restore “our fund of nerve energy in view of decreased need and increased efficiency of generation when faculties are operating better.

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You can read much in conventional health magazines about smokers requiring more vitamin C, about alcoholics requiring more B-Complex vitamins and so on. Peddlers of vitamins highlight greater need for vitamins by those on drugs, both habitual and medical, in order to induce drug users to purchase vitamin supplements. However, vitamin utilization is the least of the ill effects of drug habits, whether they be alcohol, tobacco, coffee, condiments and seasonings, medicinal, recreational or internally created drugs from the toxicity of retained metabolic wastes.

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~~===~~ Factors That Interfere With Usage Also Destroy Health ~~===~~

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'''Factors That Interfere With Usage Also Destroy Health'''

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There would be no argument against drugs if the destruction of vitamins within the body were their only evil because our natural foods would more than compensate for the loss. But vitamin depletion is only one of the minor effects of drugs. They are far more destructive to the organism itself!

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Some by-products of drug use are loss of sex potency; interference with vitamin utilization; loss of vital senses such as taste, smell, eyesight, hearing and touch; increasing ugliness of both appearance and disposition; and loss of mental faculties.

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~~===~~ Stress and Vitamin Depletion ~~===~~

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'''Stress and Vitamin Depletion'''

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Stress might be likened, in its effects upon the body and its fund of nerve energy, as crossing the wires to a battery. The battery shorts out and is quickly drained. Stress thusly requires more body resources on one hand, while impairing body functions on the other hand. When the body is bereft of a normal fund of nerve energy and other faculties, there is a great increase in uneliminated body wastes. Toxemia arises and problems proliferate.

Emotional upsets are perhaps the most stressful experiences of all. Cultivating self-mastery and a philosophical attitude lowers our liability in the face of stress.

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~~===~~ Toxemia and Decreased Vitamin Usage ~~===~~

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'''Toxemia and Decreased Vitamin Usage'''

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Toxins within the body have drug effects. They interfere with vitamin uptake and usage while simultaneously increasing need for vitamins in order to cope. Further, they impair the faculties involved with vitamin assimilation and usage.

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~~===~~ Principles That Apply ~~===~~

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'''Principles That Apply'''

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A theme that runs through the observations of vitamin antagonists can be expressed as principles that are highly instructive:

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# The less wholesome our food and practices, the more vitamins we’ll require.

# The less wholesome our food and practices, the less able we are to make use of vitamins. Thus, again, we can see demonstrated that bad practices proliferate bad results.

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'''[[Proteins In The Diet|Back - Lesson 08]] - PDF pages 192-216 - [[Life Science Health System - T.C. Fry|Table of Contents]] - [[The Role Of Minerals In Human Nutrition|Next - Lesson 10]]'''

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Editor: [[Michael J. Loomis]] | Scribe: [[Main Page|Terrain Wiki]] | Author: [https://chewdigest.com/ Chew Digest]

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Vitamins: The Metabolic Wizards Of Life Processes (view source)

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