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Breath.ru - Vitamins in Fruit and Vegetables
 
Vitamins in Fruit and Vegetables


Vitamins are chemical compounds needed in regular small amounts for the body to function. They regulate the chemical reactions by which the body converts food into energy and living tissue. Without vitamins we become susceptible to disease. Use the following vitamin profiles for maximum nutritional benefit.


Vitamin A


Vitamin A occurs naturally only in animals. However, some plants contain substances called carotenes or provitamins A, which the body converts to vitamin A.

Vitamin A is essential for the development of the growing foetus. It also helps maintain the skin, eyes, urinary tract and lining of the nerv ous, respiratory and digestive systems. It is especially necessary for the growth of bones and healthy teeth. Beta-carotene is a known anti-oxidant that helps prevent and heal certain forms of cancer.


Common sources suitable for juicing

The fruit and vegetables that provide carotenes include apricots and melons and green or yellow vegetables, especially alfalfa, broccoli, cap sicum, carrot, cress, parsley, spinach and turnip greens.


Health benefits

Vitamin A increases the body's resistance to infection of the urinary and respiratory tracts, maintains skin in a moist condition and keeps it free from dermatosis, is essential for proper growth and vision, increases resistance to colds, promotes and maintains good digestion and appetite and is essential for lactation and reproduction.


Signs of deficiency

A lack of vitamin A can result in dry, scaly skin; retarded growth; poor bone and teeth development; lack of stamina; diarrhoea; sinus troubles; catarrh; ear abscesses; night blindness; loss of appetite and poor diges tion; formation of gall and kidney stones; sterility; respiratory infections and lowered resistance to skin infections.





Vitamin B1



Vitamin B1 (thiamine) is necessary for the metabolism of fats and carbohydrates and it helps the heart and nervous system to function properly. Vitamin B1 is not stored by the body for any length of time so needs to be consumed regularly.


Common sources suitable for juicing

Minute amounts of vitamin Bl are found in most fresh fruit and vegetables.


Health benefits

Vitamin B1 aids appetite, absorption of foods and digestion; promotes growth; increases resistance to infection; is essential for nerve tissues to function properly; is required to increase the weight and accelerate the growth of children; influences intestinal mobility; plays a role in carbohydrate metabolism; is essential for lactation; aids liver function and improves muscle tone.


Signs of deficiency

A lack of vitamin B1 can result in poor appetite, slow heartbeat, general weakness, nervousness, intestinal and gastric disorders, poor lactation erosions and ulcers of the stomach, hypertrophy of adrenals and pan creas, beriberi, depression, constipation, irritability and sciatica.



Vitamin B2


Vitamin B2 (riboflavin) is essential for cell respiration. It also promotes tissue repair and healthy skin.


Common sources suitable for juicing

Capsicum, mushrooms and all leafy green vegetables are high in vitamin B2 and are suitable to juice.


Health benefits

Vitamin B2 increases resistance to disease; delays degeneration improves skin and eye conditions; aids liver, kidney and heart function; is essential for the healthy function of the gastro-intestinal tract; helps the body assimilate iron and aids protein metabolism.


Signs of deficiency

A lack of vitamin B2 can result in cracked lips; lip and tongue inflammation; burning, itching eyes; cataracts; photophobia; blurred vision; retarded growth; digestive disturbances; loss of hair; loss of weight; pellagra; vaginal itching; oily skin and hair and birth deformities.



Vitamin B3



Vitamin B3 (niacin) is a co-enzyme in fat synthesis and is essential to hydrogen transportation. It also helps to maintain healthy skin.


Common sources suitable for juicing

Minute amounts of vitamin B3 are found in most fruit and vegetables, especially sprouts and citrus fruit.


Health benefits

Vitamin B3 builds mental health, aids the nervous system, maintains appetite and aids the adrenal glands.


Signs of deficiency

A lack of vitamin B3 can result in pellagra, gastro-intestinal troubles, skin and neurological changes, irritability, bad breath, ulcers and insomnia.



Vitamin B5




Vitamin B5 (pantothenic acid) stimulates the adrenal glands and is associated with the production of adrenal hormones as well as the development and growth of the central nervous system. It is said to protect against damage caused by excessive radiation, and is an essential co-enzyme in carbohydrate, fat and protein metabolism.

Common sources suitable for juicing

Vitamin B5 is found in all green vegetables, especially sprouts, and citrus fruit.


Health benefits

Vitamin B5 aids the production of adrenal hormones, is central to the development and growth of the nervous system, promotes natural antibodies, maintains healthy skin and hair and aids liver function.

Signs of deficiency

A lack of vitamin B5 can result in psychosomatic disorders, low blood sugar, low blood pressure, cramps, insomnia, allergies, asthma, loss of appetite, nausea, abdominal pain, repeated infections, fainting sensations, disturbed electrolyte and water balance and stress.



Vitamin B6



Vitamin B6 (pyridoxine) is essential in some thirty enzyme reactions, the metabolism of protein and lipids, the synthesis of the non-essential

amino acids and in the production of hormones and bile. It is essential for healthy teeth, gums, blood vessels, nervous system and red blood cells.


Common sources suitable for juicing

The fruit most suitable for juicing that are high in vitamin B6 are oranges, lemons and bananas. All vegetables, but especially cabbage, provide vitamin B6.


Health benefits

Vitamin B6 is essential for the nervous system; promotes good appetite; maintains healthy teeth, gums, blood vessels, and red blood cells; aids liver function and is beneficial to pregnant women.


Signs of deficiency

A lack of vitamin B6 can result in depression, sleepiness, loss of appetite, nausea, seborrhoeic dermatosis, sore lips and tongue, conjunctivitis, pains in the arms and legs, hypochromic anaemia, convulsions, pre menstrual oedema, muscular weakness and infections.


Vitamin B9




Vitamin B9 (folic acid) is a co-enzyme to B12 and is consequently essential in the formation of red blood cells. It is also important in the production of antibodies.

Common sources suitable for juicing

The vegetables most suitable for juicing that are high in vitamin B9 include all leafy green vegetables, beans and mushrooms.


Health benefits

Vitamin B9 aids the gastro-intestinal tract and helps build healthy blood.


Signs of deficiency

A lack of vitamin B9 can result in megablastic anaemia, diarrhoea, menstrual problems, dropsy and malabsorption syndromes.



Vitamin B12



Vitamin B12 (cyanocobalamin) is essential for the development of red blood cells and assists in the proper function of the nervous system.

Common sources suitable for juicing

Mushrooms are high in vitamin B12 and can be juiced successfully.


Health benefits

Vitamin B12 is necessary for the growth and formation of blood cells and body tissue, promotes nerve cell regeneration and is recommended for vegetarians.

Signs of deficiency

A lack of vitamin B12 can result in anaemia, dermatosis and neuritis.




Vitamin B13



Vitamin B13 (orotic acid) is essential in the synthesis of the nucleic acids and is vital to the regenerative process. Some therapists regard it as a specific remedy in the treatment of multiple sclerosis.

Common sources suitable for juicing

All root vegetables are high in vitamin B13 and can be juiced successfully.

Health benefits

Vitamin B13 promotes the excretion of uric acid, aids the development of heart muscle and assists in the assimilation of minerals into the cell.

Signs of deficiency

Any severe systemic degeneration may result from a gross lack of vita min B13, although this has not been proved.



Choline



Choline is another of the B-complex vitamins. It is essential for proper tat metabolism, in which it seems to work with inositol and lecithin and vitamins A, D, E and K, and minimises deposits of fat and cholesterol, Choline is also necessary for the synthesis of the nucleic acids and is one of the important members of the B-complex associated with the formation of the myelin sheathing of nerves.


Common sources suitable for juicing

leafy green vegetables are high in choline and can be juiced successfully.


Health benefits

Choline helps in the maintenance of healthy arteries.


Signs of deficiency

A lack of choline can result in raised blood pressure, cirrhosis, fatty degeneration of the liver, atherosclerosis, muscle weakness and degen eration of the kidneys, adrenals, lungs, eyes and heart.

Inositol


Another B-complex vitamin, inositol is a fat dissolver and partner to choline. It is one of the active ingredients in lecithin and an important factor in the health of the heart muscles and brain-cell nutrition.


Common sources suitable for juicing

Citrus fruit and green vegetables are high in inositol and can be juiced


Health benefits

Inositol maintains healthy hair, delays hardening of the arteries and promotes growth and cell survival in bone marrow, eye membranes and intestines.


Signs of deficiency

A lack of inositol can result in loss of hair, retarded growth, reproduc tion failure, dermatitis, constipation and high blood-cholesterol levels.


Vitamin C


Vitamin C (ascorbic acid) is used in healing as an anti-inflammatory and to treat allergies, infections and shock. It is essential for sound bones and teeth.


Common sources suitable for juicing

Acerola berries, citrus fruit, rosehips, tomatoes, capsicum, chillies, pars ley and all green vegetables, especially broccoli and cabbage, are high in vitamin C and can be juiced successfully.


Health benefits

Vitamin C promotes bone and tooth formation and growth, improves

appetite, raises resistance to infection and bacterial toxins, keep blood vessels in a healthy condition, protects the heart, distributes and diffuses tyl calcium to tissues from the blood and is necessary for normal adrenal function.


Signs of deficiency

A lack of vitamin C can result in physical weakness, a shortness of breath, rapid heart action and respiration, tendency to disease of the heart and blood vessels, restlessness, impaired digestion, headaches, defective teeth, swollen spongy gums, poor lactation, tender joints, broken bones that won't knit, bone abscesses, a decrease in resistance to infection, peptic and duodenal ulcers, secondary anaemia, a reduction of haemoglobin, impaired adrenal function, scurvy, bruising and a sallow complexion.


Bioflavonoids

Bioflavonoids are a complex of vitamins known variously as vitamin P, citrin, hesperidin and rutin - all of which are considered part of the vitamin C complex. They have a strengthening effect in the capillary walls, and act as an anticoagulant and antihistamine. Bioflavonoids also prevent the destruction of vitamin C in the body by oxidation, and are beneficial in a supporting role in all the conditions for which vitamin C is a specific remedy.


Common sources suitable for juicing

The pith of grapefruit, oranges, tangerines and lemons is high in bio-flavonoids, as are blackcurrants, and all these fruit can be juiced successfully.


Health benefits

Bioflavonoids maintain the walls of small blood vessels; help combat oedema, dropsy, diabetes and diseases of the joints; assist in arresting haemorrhages; aid the treatment of high-blood pressure and cataracts;


Health benefits

Vitamin C promotes bone and tooth formation and growth, improves

appetite, raises resistance to infection and bacterial toxins, keep blood

fight infectious bacteria, viruses and fungi, and assist in ridding the body of drugs, heavy metals and car-exhaust fumes (therefore they could also be seen as preventing the cellular changes that bring about cancer).


Signs of deficiency

A lack of bioflavonoids can result in capillary fragility and ensuing conditions, oedema and bruising.



Vitamin E


Vitamin E (tocopherols) has been known as the heart and geriatric vitamin because of its anti-oxidant properties. It helps prevent the oxidation of polyunsaturated fatty acids in cell membranes and other body structures.


Common sources suitable for juicing

Leafy green vegetables, leeks, cabbage, Brussels sprouts, herbs and sprouts are all high in vitamin E and can be juiced successfully.


Health benefits

Vitamin E is essential for growth after sexual maturity, has been known to counteract sterility, strengthens the heart, appears to have some function in regulating the pituitary gland, stimulates the thyroid gland promotes vigour, stimulates metabolism, is a known anticoagulant maintains skin cells and body membranes and heals burns.


Signs of deficiency

A lack of vitamin E can result in sterility, muscle degeneration, miscarriage and deficient lactation.



Vitamin K



Vitamin K (menadione) is essential for the production of prothrombin a co-enzyme in the blood-clotting process.

Common sources suitable for juicing

All green vegetables suitable for juicing, especially lettuce, cabbage cauliflower, spinach and alfalfa sprouts, are high in vitamin K.


Health benefits

Vitamin K assists in blood-clotting and in the neonatal period is used to treat and prevent haemorrhagic diseases of babies.


Signs of deficiency

A lack of vitamin K can result in lowered vitality, nosebleed, miscarriage, cellular disease and diarrhoea.





 
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