NAME |
USE
|
SOURCE
|
Vitamin B-1
(Thiamine)
|
Brain function
Nervous System Function
Mood Stabilizer
Enhances energy
Decreases stress
|
Beef, pork, liver, legumes, fish poultry, yeast, whole-grain breads, pasta & nuts
|
Vitamin B-2
(Riboflavin)
|
Enhances energy
Dry, cracked lips and mouth
Decreases stress
Promotes vision
|
Milk/dairy, dark green vegetables, eggs, yogurt, enriched breads/cereals, and liver.
|
Vitamin B-3
(Niacin)
|
Reduces blood pressure by dilating blood vessels
Improves circulation to extremities
Reduces cholesterol
Brain function
Decreases stress
|
Yeast, meats, eggs, poultry, liver, cereal, legumes, seeds, milk, green leafy vegetables, fish, & nuts
|
Vitamin B-5
(Pantothenic Acid)
|
Enhances energy and stamina by supporting the Adrenal glands
Decreases stress
Fatigue
PMS
|
Widespread in foods
|
Vitamin B-6
(Pyridoxine)
|
Brain function
Decreases stress
Fatigue
Reduces blood pressure
PMS
Reduces risk of heart attack
Mood Stabilizer
Enhances Immune system
|
Meats, fish, green leafy vegetables, legumes, bananas, & whole grains
|
Vitamin B-12
(Cobalamin)
|
Brain function
Production of healthy Red Blood Cells
Enhances energy and stamina by supporting the Adrenal glands
Reduces cholesterol & dilates blood vessels
|
Meats, fish, poultry, milk, eggs, yeast. & cheese
|
PABA
|
Skin pigmentation disorders
Red Blood Cell production
Protects intestines
Fatigue, irritability and anxiety
|
Grains, cereal, corn, rice, wheat, & flour
|
Choline
|
Depression & anxiety
Brain function & memory
Fat metabolism
|
Cereals, grains, legumes, & meat
|
Inositol
|
Depression & anxiety
Brain function
Fat metabolism
|
Cereals, grains, legumes, & meat
|
NAME |
USE
|
SOURCE
|
Vitamin A
(Beta-carotene)
|
Maintain vision
Growth, bone formation, tissue repair, and red blood cell production
|
Dairy foods, liver, eggs, green leafy vegetables, oranges, and red fruits
|
Vitamin C
(Ascorbic Acid)
|
Infection resistance
Wound healing &Collagen synthesis
Decreases “bad “cholesterol (LDL)
|
Fruits, berries, mangos, melons, tomatoes, green peppers, and green leafy vegetables
|
Vitamin D
(Choleacalciferol)
|
Bone formation
Calcium absorption
|
Milk/Dairy, fish, liver. And eggs
|
Vitamin E
Alpha and Gamma tocopherol
|
Red blood cell production
Enhances Immune system
Cellular membrane stability protecting heart and brain function
|
Nuts, vegetable and seed oils, wheat grains, wheat germ, and green leafy vegetables
|
Vitamin K
|
Blood clotting regulation
Bone growth
|
Dark green vegetables, liver spinach, kale, & broccoli
|
Biotin
|
Decreases stress & anxiety
Fatigue, & insomnia
Chronic fatigue syndrome
|
Most foods
|
Folic Acid
|
Red blood Cell production Prevent cervical dysplasia
Enhances energy and stamina
|
Green leafy vegetables, liver, legumes, seeds, enriched breads, cereals, rice and pasta
|
Omega 3
(DHA & EPA)
|
Forms membrane structure of all cells in the body and are required for normal development and function of brain, eyes, inner ear, adrenal glands, and reproductive tract.
Decreases inflammatory disease
Lower blood pressure
Anxiety, Depression, Bipolar Disorder, and ADHD
|
Fish, flaxseeds, pumpkin seeds and soy
|
Omega 6
(Primrose oil or Borage oil)
|
Stress
Lowers cholesterol
|
Seeds, seed oils, and vegetable oils
|
NAME |
USE
|
SOURCE
|
Boron |
Energy utilization
Development and maintenance of bone and absorption of calcium, magnesium, and phosphorus
|
Dairy products, drinking water, legumes, and nuts
|
Calcium
|
Bone and teeth
Muscle contraction and relaxation
Nerve function
Maintains cellular function in brain and heart
Reduces cholesterol
|
Dairy, fish (with bones), tofu, legumes, kale, and broccoli
|
Chromium
|
Enhances energy and stamina
Sugar and fat metabolism
Potentiates the action of insulin
Reduces mood swings & anxiety
|
Fruits, vegetables, vegetable oils, whole grains, seeds, & brewer’s yeast
|
Copper
|
Enhances the absorption of iron
Enhances bone production
Enhances production of ATP (fuel for the cells)
|
Meat & drinking water
|
Iron
|
Critical for hemoglobin formation in red blood cells
Oxygen carrier for energy utilization
|
Beef, fish, poultry, shellfish, eggs, legumes, dried fruits, & fortified cereals
|
Magnesium
|
Brain and nerve function
Muscle contraction
Enhances energy production in the heart
Dilates coronary arteries and lowers blood pressure
|
Legumes, whole grain cereals, nuts, dark green vegetables, & chocolate
|
Potassium
|
Nerve transmission
Fluid balance
Muscle contraction
Ensures energy gets into cells where they can be broken down for energy
|
Fruit, vegetables, dairy, grains, legumes, & beef
|
Selenium
|
Enhances Vitamin E functions
Enhance energy and stamina by balancing adrenal gland
Reduces risk of cancer of prostrate, breast, colon, rectum, & lung
|
Seafood, meats, grains, & Brazil nuts
|
Zinc
|
Enhances immune system
Wound healing
Sperm production
Involved in many enzyme, hormone and protein functions
|
Beef, fish, poultry, grains, vegetables
|
NAME |
USE
|
SOURCE
|
L-Glutamine |
Enhances strength 7 stamina
Decreases cravings for alcohol & carbohydrates
Stimulates immune system
Peptic Ulcers
|
Raw parsley, spinach, wheat, corn, peanuts, soybean, & milk
|
L-Phenylalanine
|
Produces norepinephrine - 9neurotransmitter which increases alertness, reduces appetite, improves memory and acts as an antidepressant
|
Dairy, almonds, avocados, lima beans, peanuts, & seeds
|
L-Tyrosine
|
Antidepressant, enhances memory and increases mental alertness
Supports thyroid and pituitary glands
|
Almonds, avocados, bananas, beef, dairy, eggs, fish, lima beans, pumpkin seeds, & sesame seeds
|
L-Cystine
|
Antioxidant that protects body against radiation and pollution.
|
Poultry, wheat, broccoli, brussel sprouts, eggs, garlic, onions, & red peppers.
|
L-Carnitine
|
Enhances strength & stamina
Angina & heart disease
Reduces cholesterol
Chronic fatigue syndrome
|
Fish, eggs, dairy, & beef
|
L-Glutathione
|
Enhances Immune system
Anti-inflammatory
Prevents cataracts
|
Fish, eggs, dairy, & beef
|
L-Lysine
|
Assists calcium absorption
Helps form collagen (replenishes skin tone)
Reduce viral growth (Herpes)
|
Fish, eggs, dairy, lima beans, beef, soy, yeast, & potatoes.
|
L-Methionine
|
Reduces cholesterol & fats
Prevents hair, skin, and nail disorders
|
Fish, eggs, dairy, beans, beef, garlic onion, lentils, & soybeans
|
L-Tryptophan
|
Insomnia, depression, & anxiety
Migraine H/A
|
Dairy, beef, poultry, barley, brown rice, fish, soybeans, & peanuts
|
5 HTP
|
Depression & anxiety
H/A, Fibromyalgia
Appetite suppressant, weight loss
Psychosis
Myoclonic syndromes (sudden, dramatic muscle spasms Cerebral ataxia
|
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