Don't Mess With Texas (lettucepussy) wrote in ed_ucate,
Don't Mess With Texas
lettucepussy
ed_ucate

Vitamins: Biotin-K

Biotin

what it does
Particularly important in childhood. Helps your body use essential fats, assisting in promoting healthy skin, hair and nails

deficiency signs
Dry skin, poor hair condition, premature greying hair, tender/sore muscles, poor appetite or naseau, eczema or dermatitis

how much?
RDA 20-30 mcg
SONA 50-200 mcg
theraputic range 50-200
toxic none reported

best food sources
almonds (20), cauliflower (17), eggs (25), herring (10), milk (2), watermelon (4), oysters (10), sweet corn (6), grapefruit (1), cabbage (1.1), tomatoes (1.5), peas (.5), lettuce (.7), cherries (.4)

best supplement
Biotin

helpers
works with other B vitamins, magnesium and manganese. Best supplementes as a part of a B complex with food

robbers
Raw egg white contains avidin (but not singnificant in cooked egg whites). fried food




C (ascorbic acid)

what it does
Strengthens immune system-fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against cancer and heart disease. Helps make anti-stress hormones, and turns food into energy.

deficiency signs
Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin

how much?
RDA 60 mg
SONA 400-1000 mg
theraputic range 1000-10000 mg
toxic may cause bowel lossness in excess, but this is not a sign of toxicity and stops rapidly when reduced

best food sources
sweet peppers (100), watercress (60), cabbage (60), broccoli (110), cauliflower (60), strawberries (60), lemons (80), kiwi fruit (85), peas (25), melons (25), oranges (50), grapefruit (40), limes (29), tomatoes (60)

best supplement
Vitamin C is ascorbic acidd. This is mildly acidic in the digestive tract and in large doses (5g plus) does not suit everyone. The ascorbate form (e.g., calcium ascorbate, magnesium ascorbate) is mildly alkaline and more easily tolerated. However, if you take large amounts during a meal you may neutralize stomach acidity necessary for protein digestion. The ascorbate form is good if you also want to supplement the mineral it is bound to. Vitamin C works best with biflavonoids. Best supplements include these. Ester C is also a good form to take.

helpers
Bioflavonoids in fruit and vegetables increase its effect. Works with B vitamins to produce energy. Works with vitamin E as an antioxidant.

robbers
Smoking, alcohol, pollution, stress, fried food



D (ergocalciferol, cholecalciferol)

what it does
Helps maintain strong and healthy bones by retaining calcium.

deficiency signs
Joint pain or stiffness, backache, tooth decay, muscle cramps, hair loss

how much?
RDA 5 ug
SONA 10-20 mcg
theraputic range 10-25 mcg
toxic 1,250 mcg is potentially toxic

best food sources
Herrings (22.5), mackeral (17.5), salmon (12.5), oysters (3 mcg), cottage cheese (2), eggs(1.75), mushrooms (i added these to the list bc this is how i get my vitamin D, 8 oz gives me near 4 ug)

best supplement
Cholecalciferol (animal orgin), ergocalciferol (yeast orgin)

helpers
Sufficient exposure to sunlight, as vit D is made in the skin. Under these conditions dietary vitamin D may not be necessary. Vitamins A, C and E protect D.

robbers
lack of sunlight, fried foods




E (d-alpha tocopherol)

what it does
antioxidant, protecting cells from damage, including against cancer. Helps the body use oxygen, preventing blood clots, thrombosis, atherosclerosis. Improves wound healing and fertility. Good for the skin.

deficiency signs
Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.

how much?
RDA 8-10
SONA 100-1000
theraputic range 100-1000
toxic none reported below 2000 mg d-alpha tocopherol long term use and 35000 mg short term use

best food sources
unrefined corn oils (83), sunflower seeds (52.6), peanuts (11.8), sesame seeds (22.7), other seed foods, e.g., beans (7.7), peas (2.3), wheat germ (27.5), tuna (6.3), sardines (2), salmon (1.8), sweet potatoes (4)

best supplement
D-alpha tocopherol (not synthetic dl-alpha tocopherol)

helpers
Works wih C and selenium

robbers
High temperature cooking, esp frying. air pollution, birth control pills, excessive intake of refined or processed fats and oils




Folic acid

what it does
Critical during pregnancy for development of brain and nerves. Always essential for brain and nerve function. Needed for utilizing protein and red blood cell formation.

deficiency signs
anemia, eczema, cracked lips, prematurely greying hair, anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression

how much?
RDA 400 ug
SONA 400-1000 mcg
theraputic range 400-1000 mcg
toxic seldom reported, but gastro-intestinal and sleep problems have occured above 15 mg.

best food sources
wheat germ (325), spinach (140), peanuts (110), sprouts (110), asparagus (98), sesame seeds (97), hazelnuts (72), broccoli (130), cashew nuts (69), cauliflower (39), walnuts (66), avocados (66)

best supplement
Folic acid

helpers
works with other B complex vitamins, esp B-12. Best supplemented as part of B complex with food

robbers
high temperature, light, food processing and birth control pills




K (phylloquinone)

what it does
Controls blood clotting

deficiency signs
hemorrage (easy bleeding)

how much?
RDA 65-80 ug
SONA 55-80 mcg
theraputic range not necessary to supplement
toxic not a concern

best food sources
mcg per 100g. cauliflower (3,600), brussel sprouts (1888), lettuce (135), cabbage (125), beans (290), broccoli (200), peas (260), watercress (56), asparagus (57) potatoes (80), corn oil (50), tomatoes (5), milk (1)

best supplement
not necessary to supplement

helpers
healthy intestinal bacteria-then no need for dietary source

robbers
antibiotics. in babies, lack of breast feeding. some anti-coagulant drugs interfering with K metabolism and they become less effective if you are supplementing K. these include warfarin, nicoumalone, and phenidione. therefore beware of supplementing a multivitamin that contains K if you are currently taking any of these medications.




vitamins A-B-12 are in the memories if you missed them
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