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Fat soluble vitamins which include vitamins A, D, E and K are easily stored in the fatty tissues of the body and liver. Stored vitamins can act as reserves for months. Also, these vitamins are absorbed through the intestinal tract with the help of fats, or lipids.

Water-soluble vitamins, which include all the B vitamins and vitamin C, do not stay in the body for long because the body cannot store them, and they are soon excreted in urine. Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones.

Each vitamin is used in the body in specific ways. If you have low levels of certain vitamins, you may get health problems. For example, not enough vitamin C could cause you to become anemic. Not enough vitamin A could cause night blindness.

You can usually get all your vitamins from the foods you eat and your body can make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Vitamin A is a group of unsaturated organic compounds that includes retinol, retinal, retinoic acid and several provitamin A carotenoids: alpha-carotene, beta-carotene, gamma-carotene; and the xanthophyll beta-cryptoxanthin.

Retinol is the form absorbed when eating animal food sources.

Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system and good vision.[

DV: males - 900 μg, 3000IU, ; females - 700 μg, 2310IU

Tolerable Upper Limit: adults 3000μg, 10000IU

Toxic Level: males >25,000 IU per day, females >8000 IU per day.

Benefits: healthy eyes; healthy dark vision; prevents night blindness; healthy immune system; decreased heart attack risk.

Deficiency: eye problems; night-blindness and keratomalacia, an eye disorder that results in a dry cornea; growth problems; insomnia; fatigue; reproductive difficulties.

Indication: Retinol is destroyed by light, high cooking temperatures and when using copper or iron utensils. May help prevent cataracts, age related macular degeneration. People with high vitamin A intake have fewer heart attacks and strokes.

Vitamin A is toxic in large doses and should not be taken. To avoid vitamin A toxicity, take Betacarotene instead.

Symptoms of Deficiency: abscesses forming in the ear; frequent colds and respiratory infections (asthma, hay fever, bronchitis); sinustis; and skin disorders (acne, boils, bumpy skin, eczema).

Symptoms of Overdose: Blurry vision and headache; diarrhea and vomiting; drowsiness and appetite loss; hair loss, irritability; lethargy; skin irritaions.

Sources: apricot, broccoli, butternut squash, cantaloupe melon, carrots, cod liver oil, collard greens, egg, herring, kale, liver (beef, chicken), mangoes, pumpkin, red bell pepper, salmon, spinach, sweet potato and winter squash.

Carrot, 1 med. 60g, 10,191 IU

Sweet potato, 1/2 cup 65g, 9,935 IU

Beef liver, 85g, 9000 IU

Chicken liver, 100g, 4900 IU

Egg, one large, 100 IU

Salmon, 85g, 11 IU

If you see floaters in your eyes, then your liver is robbing your eyes of Vitamin A. You are deficient in vitamin A. Eat an organic carrot!

Thiamine

Vitamin B-1 helps to convert carbohydrates, fats and protein into energy or glucose.

DV: males - 1.2 mg, females - 1.1 mg.

Tolerable Upper Limit: none established

Toxic Level: >55mg/lb (125mg/kg) body weight

Benefits: helps with brain function, glucose metabolism, muscles functionr, nervous system, stomach function, intestinal function, and prevents disorders of digestive system, heart and nervous system. May also help against: AIDS, canker sores, cataracts, glaucoma, brain damage, cervical cancer, diabetic pain, stress, heart disease, kidney disease, motion sickness and weak immune system.

Deficiency: may cause anorexia, beriberi, cardiovascular symptoms (enlarged heart), memory loss, week muscles, and Wernicke-Korsakoff syndrome.

Indication: Alcohol and the tannins found in teas destroy vitamin B1, so drink these after finishing a meal.

Loss of Potency: boiling, cooking, heating and processing foods destroy thiamin.

Symptoms of Deficiency: anorexia; appetite loss; beriberi (wasting of peripheral nerves); canker sores; memory loss; muscle weakness; enlarged heart.

Symptoms of Overdose: fast heart beat; fluid retention; hot flushes; nervousness; shortness of breath; sweating; tremors. Caution: Side effects of toxicity have been noted at only 100mg doses.

Sources: asparagus, brown rice, eggs, cauliflower, grains (barley, kamut, oats, rye), kale, liver (chicken, duck, goose), meat (pork, deer, yellowfin tuna) nuts (hazelnuts, hickorynuts, macadamia, pecans, pine, pistachio), oranges, peppers (green, red, ), potatoes, seeds (flax, poppy, sesame, sunflower), spices (cilantro, paprika, rosemary, sage, thume), tomatoes (sun dried), and yeast

sunflower seeds, 3 ounces, 1950μg

pecans, 3 ounces, 270μg

brown rice, 1 cup, 200μg

orange, 1 medium, 130μg

Riboflavin

Vitamin B-2 is crucial for breaking down food components, absorbing other nutrients, and maintaining tissues. It also regulates cell growth and reproduction. It plays the most important role in cell respiration, keep the cell alive and healthy.

DV: males - 1.3 mg, females - 1.1 mg.

Tolerable Upper Limit: none established

Toxic Level: non toxic

Benefits: essential for maintaining mucous membranes in digestive system; maintaining liver function; converting typtophan into niacin; healthy eyes; healthy immune system; healthy nervous system; healthy muscles; healthy skin; healthy fetal development; cataract prevention; migraine prevention; hormone production in adrenal glands; and absorbing and activation of iron, B1, B3, B6, and B9.

Deficiency; may cause ariboflavinosis.

Indication: Boiling and cooking causes potency loss, twice as much loss as does steaming. Sunlight destroys vitamin B-2 so store food sources in dark containers or dark place. Sun-dried foods do not contain much B-2.

Symptoms of Deficiency: anemia, angular chelitis; cracked lips; dry skin; inflammation of mouth lining; inflammation of tongue; mouth ulcers; red lips, sore throat, scrotal dermatitis, fluid in mucous membranes, eye irritations and sensitivity.

Sources: asparagus, artichokes, bananas, broccoli, currants, chard, chicken, dairy (cottage cheese, milk), dandelion greens, eggs, green beans, kelp, meat (cuttlefish, mackeral, roe), molasses, mushrooms (shiitake), nuts (almonds, sesame), okra, organs (kidneys, liver), peppers (ancho, chile, pasilla, green, red), persimmons, pumpkins, rosehips, seaweed (spirulina), spices (cayenne, chives, cilantro, paprika, parsley, sage, apearmint, tarragon,) spinach, sweet potatoes, tomato, turkey, and watercress.

Niacin

Vitamin B-3 helps the body produce energy from the foods eaten (including the fats and sugars), makes enzymes that help the cells turn carbohydrates into energy and helps control the level of blood glucose. It also acts as an on the spot antioxidant to clean the cells of free radicals while releasing energy.

DV: males - 16mg, females - 14mg.

Tolerable Upper Limit: adults - 35mg

Toxic Level: >3-9g/lb (1-4g/kg) body weight

Benefits: helps relieve tinnitus and vertigo; helps relieve PMS headaches; helps widens the blood vessels which brings more blood to the legs and normalize blood circulation.

Deficiency: may cause pellagra, with symptoms of diarrhea, dermatitis, and mental disturbance (confusion and memory loss).

Indication: Vitamin B-3 is heat-resistant, cooking food does not effect niacin content. However, if you cook niacin source foods in water, it will dilute the niacin, so use as little water as possible or use the cooking liquid, don′t throw it away.

Vitamin B-3 should not be take by person on high blood pressure (HBP) medication; B-3 could make glucose level to high for diabetics; B-3 could raise uric acid level and cause gout attacks; B-3 could make ulcers, HBP or liver problems worse.

Symptoms of Deficiency: anaemia; cracks or sores on the lips near the corners; scaly skin; red eyes.

Sources: asparagus, avocados, beef, brewer′s yeast, broccoli, carrots, chicken, dates, eggs, fish (albacore tuna, anchovy, bluefin tuna, bluefish, cod, halibut, mackerel, salmon [all], shad, skipjack tuna, sturgeon, swordfish, yellowfin tuna, whitefish), grains (buckwheat, spelt) leafy vegetables, legumes, liver (beef, chicken, moose, pork, turkey), meat (beef, buffalo, caribou, elk, quail, chicken, chicken giblets, duck, emu, guinea hen, pheasant, pork). mushrooms (shiitake), nuts, organs (heart, kidney, liver), peppers (chile, green, pasilla red), seaweed (spirulina), spices (basil, cayenne, cilantro, mustard seed, paprika, parsley, tarragon), sweet potatoes, and tomatoes.

Tuna (canned in water), 3 ounces, 11.3mg

Beef liver, 3 ounces, 10mg

Chicken or Turkey breast, 3 ounces, 8.5mg

Salmon (canned), 3 ounces, 5mg

Mushrooms (cooked), 1/2 cup, 3.5mg

Brown rice, 1 cup, 3.0mg

Sunflower seeds, 3 ounces, 3.0mg

Flounder, 3 ounces, 2.5mg

Avacado, 1 medium, 1.5mg

Spinach (cooked), 1/2 cup, .4mg

Pantothenic acid, pantethine

Vitamin B-5 helps produce energy by breaking down carbohydrates and fats. This function enables the body to make important hormones, healthy red blood cells and to make vitamin D.

DV: males - 5mg, females - 5mg.

Tolerable Upper Limit: none established

Toxic Level: >10g, essentially non toxic

Benefits: converts food into glucose; synthesizes cholesterol; forms sex and stress related hormones; forms red blood cellsl; helps synthesize coenzyme A; helps maintain healthy digestive system; help prevent rheumatoid arthritis; healthy skin; healthy hair; healthy eyes; healthy liver function.

Deficiency: may cause paresthesia, (commonly call pins and needles).

Indication: Milling whole grains removes up to 75 percent B-5 potency; boiling destroys B-5; freezing meat and re-thawing destroys half of the B-5.

Persons take the drug Levodopa for Parkinsons disease should not take B-5 supplements as it will inactivate the drug.

Symptoms: apathy; burning feet; depression; hypoglycemia; irritability; mjscle cramps; nausea; numbness; sleep disorders; stomach pains; tiredness; upper respiratory infections; and vomiting;

Sources: avocados, broccoli, cauliflower, chicory greens, eggs, fish (anchovy, bass, bluefin tuna, bluefish, carp, catfish, caviar, grouper, herring, lingcod, mackerel, mullet, perch, pike, pompano, rockfish, roe, sablefish, salmon [all], smelt, snapper, sturgeon, tilefish, trout), grape leaves, grains (amaranth, buckwhear, bulgur, rice [brown, wild], couscous, kamut oats, rye, spelt, teff, triticale, wheat germ) kale, leeks, legumes (lentils, mung bean), liver (beef, chicken, duck, goose, lamb, moose, pork, turkey, veal) meats (beaver, beef, bison, caribou, chicken, chicken giblets, deer, duck, elk, emu, lamb, muskrat, ostrich, pork, rabbit, squirrel, turkey, veal), mushrooms (crimini, enoki, oyster, portabella, shiitake, white), nuts (acorn, beechnuts, chestnuts, ginkgo, hazelnuts, hickorynuts, walnuts), onions, organs (kidney, liver), peppers (ancho), royal jelly, seaweed (agur, kelp, spirulina, wakame), shallots, shellfish (abalone, blue mussel, cuttlefish, lobster), spices (chives, paprika, parsley, spearmint), seeds (breadfruit, flax, sesame, sunflower), sweet potatoes, tomatoes (sun dried).

Pyridoxine

Vitamin B-6 benefits the central nervous system and is involved in producing the neurotransmitters serotonin and norepinephrine, and in forming myelin.

DV: males - up to 1.7 mg, females - up to 1.5 mg.

Tolerable Upper Limit: adults - 100mg

Toxic Level: > 100mg

Benefits: protein and glucose metabolism; manufacture of hemoglobin; helps healthy lymph nodes, healthy thymus, healthy spleen; immune booster; help with asthma; preventing diabetic complications; PMS releif; reduction of cancer drug toxicity; relief from kidney stones; help with depression; morning sickness relief.

Deficiency: may cause anaemia; immune system compromise; peripheral neuropathy; or damage to parts of the nervous system other than the brain and spinal cord

Indication: Milling grains to white destroys B-6; freezing destroys up to 70 percent of B-6; water dissolves B-6 so use as little as possible and use the leftover liquid, do not throw it away.

Equal amounts of B-2 should be taken to activate B-6, also magnesium is required to enable B-6 to work properly.

Symptoms:

Sources: avocado, bananas, Balsan-pear, eggs, amaranth, barley, buckwheat, corn, oats, rice [brown], wheat, tuna (albacore, yellowfin), chicken liver, carrots, okra, peppers ( ancho, bananna, green, jalapeno, pasilla, serrano, red) spinach, squash (summer, zucchini), sweet potato,

Notes:

Dried milk has half of its B6. Freezing and canning also reduce B6.

Biotin, (Vitamin H)

Vitamin B-7 is a co-factor vitamin working synergistically with the other B vitamins. It assists cell growth, production of essential fatty acids; the metabolism of fats and proteins; the release of energy from food; the transfer of carbon dioxide; and maintaining a steady blood glucose level.

DV: males - 30 μg, females - 30 μg.

Tolerable Upper Limit: none established

Toxic Level: essentially non toxic

Benefits: hair health.

Deficiency:

Symptoms: appetite loss; depression; dermatitis or enteritis; fatigue; nausea; intestinal inflammation; tongue inflammation; and vomiting.

Indication: B-7 is not easily destroyed; may help restore hair color; and can be manufactured in the body.

Sources: avocados, bananas, beef liver, broccoli, carrots, cauliflower, chicken breast, egg yolk, mushrooms, nuts (almonds, pecans, walnums), oats, salmon, seeds (sunflower), spinach, sweet potato.

Folic Acid

Vitamin B-9 is required for DNA synthesis and cell growth; helps to make new red blood cells work efficiently; helps in energy production; helps in cell division and replacement.

DV: males - 400 μg, females - 400 μg.

Tolerable Upper Limit: adults - 1000mg

Toxic Level: essentially non toxic

Benefits: helps digestion; healthy nervous system; healthy mental function; healthy emotional health; healthy muscles; healthy growth and maintenance of cells; prevents birth defects; effective in treating depression and anxiety;

Deficiency: linked to birth defects during pregnancy; affect growth and repair of body tissue;

Indication: much of the Folic acid is lost in cooking and processing; cook fresh vegetable in as little water as possible, steaming works best;

Folic acid keeps the drup Phenytoin (Dilantin) and most other anti-convulsant drugs from working properly.

Symptoms of Deficiency: anaemia; diarrhea; headaches; heart palpitations; irritability; loss of appetite; malnutrition from pour nutrient absorption (anorexia); mood swings; nausea; sore tongue, weight loss; weakness;

Symptoms of Overdose: abdominal bloating; flatulence; hyperactivity; irritability; nausea; sleep disturbances; vivid dreams; weakness.

Sources: baker′s yeast, leafy vegetables, legumes, liver, some fortified grain products, and sunflower seeds. Several fruits have moderate amounts, as does beer.

Vitamin B-12 helps to make healthy red blood cells; stores mostly in the liver; creates the protective layer of nerve cells (myelin sheath)

The mineral cobalt is a hard gray metal and is part of the vitamin B-12. It is used to break down sugar into energy.

Methylation helps the body rid itself of toxins and assures that the new cells you must make everyday are exact copies of the ones that are being replaced. Methylation also converts water soluble vitamins into the proper fat soluble form so that proper nutrition can be delivered to the nervous and immune systems.

Also with the vitamins, include vegetables such as asparagus, avocado, broccoli, brussels sprouts, and green leafy vegetables.

DV: males - 2.4 μg, females - 2.4 μg.

Tolerable Upper Limit: none established

Toxic Level: essentially non toxic

Benefits: aids in forming haemoglobin and red blood cells production; nervous system health; helps prevent pernicious anemia; helps in making thyroid hormone thyroxine.

Deficiency: anaemia; megaloblastic anemia (a condition where bone marrow produces unusually large, abnormal, immature red blood cells.)

Indication: some form of B-12 can lead to vision loss in persons that have Lebers sysndrom.

Symptoms: balance problems; bleeding gums; confusion; dementia; dizziness; headache; memory loss; nausea; appetite loss; weight loss; sore tongue; weakness and tingling in the arms and legs.

Sources: clams, eggs, fish, fortified nutritional yeast, leafy green vegetables, liver, milk, nuts, oysters, poultry, red meat, and some fortified cereals.

Ascorbic Acid

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism.

DV: males - 90 mg, females - 74 mg

Tolerable Upper Limit: 2000mg

Toxic Level: >600mg for some, >25,000mg for others

Benefits: healthy wound healing; helps manufacture hormones; helps remove free radicals; prevents scurvy; healthy cardiovascular system; healthy blood pressure; healthy immune system, disease prevention; cataract prevention.

Deficiency: scurvy

Indication: Antacids, alcohol, antidepressants, birth control pills and steroids all deplete vitamin C levels. Cooking destroys vitamin C.

Many benefits from vitamin C occur only at levels above 200mg per day.

Symptoms: appetite loss; bruising easily; fatigue; frequent infections; muscle weakness; nosebleeds; tiring easily,

Sources: acerola, fruit and vegetables, liver.

The camu camu fruit and the Kakadu plum have the highest vitamin C contents of all foods. Buy the freshest fruits and vegetables available, use as soon as possible.

Kakadu plum, 1/2 cup, 3000mg

acerola, one cup, 1600mg

rose hips, 1/2 cup, 2000mg

yellow bell pepper, medium, 350mg

papaya, medium, 200mg

red bell pepper, medium, 150mg

orange, medium, 100mg

D2, Ergocalciferol is found naturally in plants.

D3, Cholecalciferolis produced when ultraviolet light connect with the skin, which then converts cholesterol into vitamin D.

Vitamin D is also classified as a hormone; there is a Vitamin D receptor on every cell in the body indication the importance of this vitamin in metabolic processes. People who have adequate to high levels of vitamin D outlive people with low to deficient levels.

Too much vitamin D from supplements is dangerous. Adults should not exceed 50μg (2000IU) per day.

DV: males - 15 μg, 600 IU, ; females - 15 μg, 600 IU

Tolerable Upper Limit: adults 100 μg, 4000 IU

Toxic Level: >4,000 IU per day

Benefits: bone healthy, cancer and diabetes protection, cardiovascular health, flu protection, hearing health, immune system support, insulin level regulation, lung health, multiple sclerosis protection, teeth health.

Deficiency: may cause rickets and osteomalacia, or softening of the bones.

Indication: obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteroporosis, neurodegeneratvie diseases (Alzheimer′s) and some cancers.

Alcohol consumption block the ability to absorb and store vitamin D. Cholesterol-lowering drugs block vitamin D absorption.

Symptoms of Deficiency: frequent sickness, fatigue, pain in back and bones; depression, impaired wound healing, hair loss, muscle pain.

Symptoms of Overdose: abdominal pain; drowsiness; increased thirst; lowered appetite; nausea; raised calcium lever; vomiting.

Sources include: beef liver, cod liver oil, eggs, fatty fish, fish oil (herring, mackerel, salmon, sardines, tura) and mushrooms. Exposure to ultraviolet B (UVB) through sunlight or other sources causes vitamin D to be produced in the skin.

Below is a list of Vitamin D available in some foods:
          cod liver oil, 1 tablespoon: 34μg, 1,360 IU
          herring, fresh, raw, 3 ounces: .36μg, 800 IU
          swordfish, cooked, 4 ounces: 941 IU
          raw maitake mushrooms, 1 cup: 786 IU
          salmon, sockeye, cooked, 3 ounces: .52μg, 450 IU
          sardines, canned, 3 ounces: 250 IU
          tuna, canned in water, drained, 3 ounces: 68 IU
          egg, chicken, whole large: .22μg, 44 IU

Tocopherols

Tocotrienol

Vitamin E is an important antioxidant for removing free radicals and preventing cell membranes which is the first step that leads to cancer, heart disease and other health problems. Vitamin A, C and E are the main antioxidant vitamins.

DV: males - 15 mg; females - 15 mg

Tolerable Upper Limit: adults - 1000 mg

Toxic Level: >2000mg per day (known toxicity has not occured)

Benefits: boosts immunity; cancer prevention; heart health; reduces atherosclerosis; reduces cholesterol oxidation; reduces chronic disease; reduces blood clot size;

Deficiency: uncommon, but it may cause hemolytic anemia in newborns. This is a condition where blood cells are destroyed and removed from the blood too early.

Indication: due to the risk of abnormal bleeding, vitamin E should not be take at least one week before and after surgery.

Symptoms: burning in the mouth and throat; cramps; diarrhoea; insomnia; nervousness; nerve damage, especially to the spinal cord.

Sources: almonds, avocado, eggs, kiwi fruit, leafy green vegetables, milk, nuts, unheated vegetable oils, wheat germ, and whole-grains.

K1, Phylloquinone is found in plants.

K2, Menawuinone is made by friendly bacteria in the intestines.

K3, Menadione is the artificial form and should not be taken in high doses.

Vitamin K plays a role in blood clotting, bone metabolism and regulating calcium levels. It is used to produce prothrombin, a clotting substance necessary for clotting and bone metabolism. All vitamin K ends up in the liver.

DV: males - 120 μg; females - 90 μg

Tolerable Upper Limit: none established

Toxic Level: non toxic

Benefits: bone health, cognitive health, heart health.

Deficiency: rare but may cause an unusual susceptibility to bleeding (bleeding diathesis), increase clotting time, and hemorrhaging.

Indication:

Symptoms:

Sources: avocado, kiwi fruit, leafy green vegetables, parsley