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SOURCES OF PYRIDOXINE-B6

Food	Amount	Milligrams
Banana	1 medium	0.7
Watermelon	1 slice (1 x 10 inches)	0.7
Salmon	3 ounces	0.6
Chicken, white meat	3 ounces	0.5
Pork, center loin chop	3.5 ounces	0.5
Potato, baked, with skin	1 medium	0.4
Soybeans	1/4 cup	0.4
Brewer's yeast	1 tablespoon	0.4
Sunflower seeds, dry	1/4 cup	0.3
Tuna, light, packed in water	3 ounces	0.3
Pacific Halibut	3 ounces	0.3
Brown rice, long grain	1 cup	0.3
wheat germ, raw	1/4 cup	0.3
Navy beans, cooked	1 cup	0.3
Green peas, cooked	1 cup	0.3
Spinach, cooked	1 cup	0.1


SOURCES OF VITAMIN B12

Food	Amount	Micrograms
Liver, beef	3 ounces	95
Kidney, beef	3 ounces	19
Liver, chicken	3 ounces	16.5
Salmon, steak	3 ounces	3.0
Tuna, light, packed in water	3 ounces	2.5
Yogurt, nonfat, plain	8 ounces	1.5
Beef, lean	3 ounces	1.4
Pacific Halibut	3 ounces	1.2
Milk, whole	1 cup	0.9
Port, center loin chop	3.5 ounces	0.6
Swiss cheese	1 ounce	0.5
Egg, whole, raw	1 medium	0.4
Chicken, white meat	3 ounces	0.3
Cheese, American processed	1 ounce	0.2


SOURCES OF VITAMIN C

Foods with higher contents listed first

Food	Amount	Milligrams
Orange juice, fresh squeezed	1 cup	124
Green peppers, raw, chopped	1/2 cup	96
Grapefruit juice, fresh squeezed	1 cup	94
Papaya	1/2 medium	94
Brussel sprouts	4 sprouts	73
Broccoli, raw, chopped	1/2 cup	70
Orange 1	medium	70
Cantaloupe	1/4 melon	70
Turnip greens, cooked	1/2 cup	50
Cauliflower	1/2 cup	45
Strawberries	1/2 cup	42
Grapefruit	1/2 medium	41
Tomato juice	1 cup	39
Cabbage, raw, chopped	1/2 cup	15
Blackberries	1/2 cup	15
Spinach, raw, chopped	1/2 cup	14
Blueberries	1/2 cup	9


Vitamin B12 - Cobalamin

Major dietary sources of vitamin B12 include meat, poultry, fish, milk, eggs, and cheese. Vitamin B12 is found almost exclusively in animal products. Unlike other water soluble vitamins, vitamin B12 is stored in the liver. Vitamin B12 is sensitive to ultraviolet light. Needed for Calcium absorption.

Beneficial Properties:

Helps in the formation & regeneration of red blood cells

Helps prevent anemia

Necessary for carbohydrate, fat & protein metabolism

Maintains a healthy nervous system

Promotes growth in children

Increases energy

Necessary for folate activity

Deficiency Indicators:

Poor appetite

Growth failure in children

Tiredness

Brain damage

Nervousness, neuritis

Degeneration of spinal cord

Depression

Lack of balance

Pernicious anemia (large cell type)

Degeneration of peripheral nerves leading to paralysis

Sore tongue and weakness

Excessive Intake and Toxicity Symptoms:

No evidence of Vitamin B12 toxicity has been noted from oral intake

RDA

Adults 2 micrograms

SOURCES OF VITAMIN B12


Vitamin B6 - Pyridoxine

Major dietary sources of pyridoxine include organ meats, meat, poultry, fish, whole grain and enriched breads and cereals, legumes (dried beans), potatoes and bananas. Excess intake of pyridoxine is excreted. Pyridoxine is sensitive to heat and ultraviolet light. Necessary for the synthesis & breakdown of amino acids, the building blocks of protein.

Beneficial Properties:

Aids in fat and carbohydrate metabolism

Aids in the formation of antibodies

Maintains the central nervous system

Aids in the removal of excess fluid of premenstrual women

Promotes healthy skin

Reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands

Helps maintain a proper balance of sodium & phosphorous in the body.

Aids in protein metabolism.

Helps in the conversion of tryptophan (an amino acid) to niacin (vitamin B3)

Helps with normal brain function

Aids in the formation of red blood cells and synthesizing antibodies

Deficiency Indicators:

Nervousness

Insomnia

Skin eruptions

Loss of muscular control

Anemia

Mouth disorders

Muscular weakness

Dermatitis

Arm & leg cramps

Loss of hair

Slow learning

Water retention.

Excessive Intake and Toxicity Symptoms:

Numbness and damage to the nervous system

RDA

Adults 1.6-2.0 mg

SOURCES OF PYRIDOXINE-B6


Vitamin C - Ascorbic Acid

Vitamin C is important for tissue healing. Vitamin C is an anti-oxidant. Smoking and alcohol consumption will increase the excretion of vitamin C. Vitamin C taken at the same time as the iron medicine will greatly enhance the absorption of iron. Vitamin C will help with wound healing and healing of burns. It improves the strength of the walls of the blood vessels. Essential for healthy teeth, gums. Major dietary sources of vitamin C include citrus fruits, berries, tomatoes, potatoes, broccoli, green peppers and other green and yellow vegetables. Excess intake of vitamin C is excreted. Vitamin C is sensitive to heat and oxygen. Leaches into cooking water.

Beneficial Properties:

Helps heal wounds, scar tissue, & fractures

Prevents scurvy

Builds resistance to infection

Aids in the prevention & treatment of the common cold

Strengthens to blood vessels

Aids in the absorption of iron

Required for the synthesis of collagen

Major antioxidant nutrients

Prevents the conversion of nitrates

Deficiency Indicators:

Soft & bleeding gums

Swollen or painful joints

Slow-healing wounds & fractures

Nosebleeds

Tooth decay

Loss of appetite

Muscular weakness

Skin hemorrhages

Capillary weakness

Anemia

Impaired digestion

Scurvy

Bruises (spots of blood under the skin's surface)

Excessive Intake and Toxicity Symptoms:

Diarrhea

Flatulence.

Kidney stones are a possibility

RDA

Adults 60 mg

SOURCES OF VITAMIN C


WATER SOLUABLE VITAMINS

B-COMPLEX vitamins are important membrane stabilizers. They are natural anti-stress vitamins. They are important vitamins to help nerve function. B-complex vitamins contain PABA an important element needed for protecting the skin against the harmful effects of ultra-violet radiation. PABA functions as a UV screening agent. They may also to protect against the development of skin cancer or sun-induced skin damage such as wrinkling. Individuals with fair complexions may benefit by supplementing their diet with B complex vitamins. People with red hair, blue or green eyes tend to be sun sensitive (actinic sensitive). Women using oral contraceptives increase their utilization of the B vitamins and should supplement their diet with B-complex. B vitamins are not stored in the body as are beta carotene and vitamin E. B-complex must be taken with food already in the stomach. If taken on an empty stomach, pain and nausea are not uncommon. Indications that the B-complex is being absorbed - urine will be bright yellow and have a pungent odor caused by the riboflavonoids present.

Vitamin B - Biotin

Vitamin B - Choline

Vitamin B Folate - Folic Acid

Vitamin B - Pantothenic Acid

PABA (Para Amino Benzoic Acid)

Vitamin B1 - Thiamin

Vitamin B2 - Riboflavin

Vitamin B3 - Niacin

Vitamin B6 - Pyridoxine

Vitamin B12 - Cobalamin

Vitamin C - Ascorbic Acid