Water Soluble Vitamins

Vitamins B6 and B12 ward off memory loss and senility, boosts immune function. Needed for proper metabolism of protein, carbohydrates, and fats, and for energy production. Dosages for good health are as follows: B6= 50-100mg.  B12=200-400mcg daily.

• Meat
• Fish
• Chicken
• Dairy products

Folic Acid works in conjunction with vitamins B6 and B12. It can save you from deteriorating mental function, prevent and cure depression, and ward off cancer. Highly effective in lowering your homocysteine level thereby lowering the risk of heart disease. Dosages for good health are: 400-800 mcg daily.

• Green leafy vegetables
• Legumes

Vitamin C is a powerful antioxidant. Immunizes against cancer. Saves arteries, prevents lung disease, raises overall immunity, reverses the biological clock. Assists in the proper metabolism of fats and the formation of certain hormones secreted during exercise and stress. Dosages for good health are:  1,000-3,000 mg  daily.

• Sweet peppers
• Cantaloupe
• Tomatoes
• Papaya
• Strawberries
• Brussels Sprouts

Fat Soluble Vitamins

Vitamin A - Converted from beta-carotene. Powerful antioxidant, helps prevent cancer, heart disease, and overall bodily deterioration. Key element in cellular growth and repair, and maintenance of healthy skin tissue. Dosages for good health are: 5,000-10,000 IU daily. Commonly found in the following foods:

• Carrots
• Sweet potatoes
• Apricots
• Spinach
• Cantaloupe
• Chicory

Fat Soluble Vitamins (Continued)

Vitamin E - Especially effective when taken in conjunction with vitamin C, it blocks artery clogging, prevents heart attacks, boosts immunity, relieves arthritis. Protects cell membranes against oxidative damage associated with exercise, assists in cellular respiration. Dosages for good health are: 400-600 IU daily. Found in the following foods:

• Cold pressed vegetable oils (primarily soybean, sunflower and corn oils)
• Nuts
• Seeds
• Whole grains
• Wheat germs

Vitamin D - Naturally synthesized by the body with the help of sunlight. The synthesis starts on the skin and works its way into the body. Vitamin D is actually a hormone whose primary role is in making calcium and phosphorus available in the blood that nourishes the bones. Dosages for good health are: 400 IU daily. The nutrients contained in the following foods contribute to the process:

• Egg yolks
• Liver
• Fatty fish
• Butter
• Fortified milk

Vitamin K- Acts primarily in blood clotting, also participates in the synthesis of bone proteins. Partially synthesized by bacteria in the gastrointestinal tract.  Dosages for good health are: 100-500 mcg daily. Vitamin K can also be found in:

• Liver
• Leafy green vegetables
• Brussels sprouts
• Red and green cabbage
• Fortified cereals and milk