Vitamins

Deficiency

Where to  find

Supplements

Vitamin A

Or its precursor beta carotene

-Growth vitamin

-maintain an active thymus

-hence a strong immune system

-a powerful antiviral vitamin

-body secretions (tears, sweat, saliva) and immune system cells need vitamin A for the production  of lysozyme, a protective anti-bacterial enzyme

-protection from cancer.

-skin complaints:dry, flaky skin, dandruff, acne

-frequent infections, cystitis, diarrhoea

-frequent mouth ulcers,

-poor night vision

-dry and irritated eyes

-cataracts, -blindness

Beef liver, carrots, sweet potatoes, squash, watercress, mangoes, melon, cabbage,  fresh abricots , papayas, pumpkin, broccoli, tomatoes, tangerines, Asparagus, nectarines,   peaches,, peppers, watermelon.

-beta-carotene

-cod liver oil

(supplemnts to be taken with vitamin E, protect each other)

Vitamin B

Folic acid

Pyridoxine (B6)

Choline

B12

Methionine

Pantothenic acid (B5)

-Folic acid and pyridoxine (B6) have the most effect on immune function

-Folic acid is essential for pregnant mothers and for the development of mature organs in the foetus

-Pantothenic acid (B5) is another immune stimulant, necessary for antibody production, helping mycrophages and natural killer cells

-Choline is converted in a substance which increases lymphocyte production.

-B6 deficiency lessens the activity of the phagocytic cells

-B6 helps the body make cysteine acid from methionine, a key amino acid for immunity

-mental effects: depression, anxiety, moodiness,. Difficulty to concentration

-headaches, premenstrual tension, bad breath, dandruff, eczema, water retention, weight problems, sensitivity to light

-changed tongue, cracked , sore lips and mouth corners, excessive gas and indigestion.

Liver, yeast, blackstrp molasses, wholegrains, wheat germ, rice bran,

-B1: Lamb, asparagus, mushroom, pea, bean, watercress, lettuce, pepper

-B2: Broccoli, wheatgerm, milk, asparagus, mushroom, watercress, cabbage

-B3: Tuna, chicken, lamb, wholewheat, courgettes, asparagus

-Folic acid: Wheatgerm,spinach, peanuts, sprouted seeds, beans, asparagus, broccoli

-B5: Mushroom, lentils, eggs, avocado, wholewheat, alfalfa, peas, tomatoes.

-B6: Kidney beans, cauliflower, Brussels sprouts, seeds, nuts

-B12: Oysters, sardines, tuna, meat, eggs, dairy produce.

Biotin: almonds, cauliflower, corn, oysters, eggs

-low dose B complex

-plenty of B-rich food

-more after  antibiotics

-highly stressed

-too much sugar, alcohol, refined food

be careful about supplementing extra if bacterial infection , as bacteria also need B vitamins

Vitamin C

More vitamin C,=better immune  function

- strong anti-viral

-vitamin C increase B and T cell production

-bacteriostatic or bactericidal

-enables phagovytic cells to carry out their clearing-up function

-detoxifies many bacterial toxins

-improve the performance of antibiotics

-natural anti-histamine

-frequent colds, bleeding or receding gums, nose bleeds, red pimples on theskin, easy bruising, slow wound healing, lack of energy

Broccoli, Peppers, kiwi fruit, lemon, Brussels sprouts, papayas, watercress, cabbage , cauliflower, strawberries, orange, grapefruit,tomatoes, tangerines,  limes, mangoes, peas, melon,

Supplements with bioflavonoids which help strengthen the effect of vitamin C

-pure ascorbic acid (vitamin C)powder

- more alkaline form of vitamin C (ascorbate : calcium ascorbate, magnesium ascorbate)

-take  with a lot of fluid

-decrease the intae gradually

-More during winter

-smocker and drinker of alcohol need much more vitamin C

-aspirin depletes the body’s vitamin C reserves

Vitamin D

-cholecalciferol= natural form of vitamin D , obtained from the transformation of cholesterol  when the sun’s ultraviolet light hits the skin.

-Essential for healthy bones and for normal movement

-The immune system suffers indirectly if bones are unhealthy and  movement are limited, because it is the muscular contraction that pushes lymph around the body

-balanced intake of vitamin D is needed to de-activate the immune system after the infection has passed.

-Sun’s ultraviolet light

- fish oil

-right diet

-exercise

-herring, mackerel, salmon, anchory, whokle milk, egg, butter,  oysters,  cottage cheese, cheddar cheese, goat’s milk

-fish oil

Taken in excess, it suppresses the immune system

Vitamin E

- a natural antioxydant

-necessary for normal antibody response

-protects us from air pollution, air purifiers or deodorisers which generate ozone

-reduces risks of cancer and heart disease

-slows down the aging process

Cold-pressed seed oil, sunflower seeds, wheatgerm,  almonds,  sesame seeds, pecans,  peanuts,cashews, beans, tuna, sweet ptatoes, peas, brown rice, sardines,  salmon,  lentils