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| Introduction |
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| These are organic substances other than fats,
proteins and carbohydrates that are essential for healthy functioning
of the body. |
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| Vitamin A |
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| It is this vitamin that is needed for healthy
skin, eyesight, hair, nails, mucous membranes and resistance
to infection. It is found in carrots, all dark green and some
yellow vegetables, apricots, prunes, red peppers, spinach, parsley
and watercress. |
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| Vitamin B Complex |
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These vitamins are essential for the metabolism
of other foods, the healthy working of the nervous system, the
production of red blood cells and many other vital functions.
Good sources are wheatgerm, brewers yeast, yeast extracts, wholewheat
bread and pasta nuts, seeds, dried and freshpeas and beans,
leafy green vegetables and soy beans.
Delivering you upto-date information for a healthy life
B2
Vegans will need to pay attention to this vitamin (Riboflavin)
which can be sourced from mushrooms, soy beans, almonds, prunes,
fresh dates and green leafy vegetables.
B3
Particularly good sources of this vitamin (Nicotinic acid) are
mushrooms, peanuts, rice and dried peaches, damsons, sesame
seeds and sunflower seeds.
B6
Apart from these it is important to be aware of the amount of
fat you eat and to reduce it where you'll miss it least. Cereal
and whole-grain dishes, pasta, pulses, fruit and vegetables
are allow in fat, and including generous amounts of these in
your meals will automatically reduce the amount of fat you eat.
Vitamin B6
A good supply of Vitamin B6 (Pyridoxine) is important in preparation
for pregnancy, and studies have shown it can also help alleviate
pre-menstrual tension. So there's every excuse to eat avocados
as they are a good sources are bananas, currants, raisins, sultanas,
sunflower seeds and soybeans, wheatgerm and wholegrain cereals.
Folic Acid
This is another vital vitamin, especially during pregnancy.
Up to 50 of folic acid is lost by heating, so it pays to eat
the following foods raw. Green leafy vegetables, broccoli, legumes,
wholegrain cereals.
Vitamin B12
Vitamin B12 is an essential requirement, although it is only
needed in very tiny amounts. It is found in dairy products,
fermented foods, eggs, yeast extracts, alfalfa sprouts and seaweeds.
Some soy milks are vitamin B12 fortified. Vegans may require
vitamin B12 supplements if not eating much quantities of the
above foods. |
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| Vitamin C |
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| This vitamin protects against infection,
speeds healing and the growth and repair of tissues and is needed
for the absorption of iron. It is found in a wide range of fruit
and vegetables. Good sources are Kiwifruit, potatoes, strawberries,
tomatoes, pawpaw, oranges and green leafy vegetables. |
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| Vitamin D |
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| Vitamin D is necessary for the absorption
of calcium and is not damaged by heat. but is found only in
a restricted group of foods. If you are using soy milk then
check the label to find out which ones contain vitamin D. Seaweed's
are the only vegetable source of this vitamin. In white-skinned
people, vitamin D is also formed by the action of sunlight on
the skin, but this does not happen to dark-skinned people, so
they can become deficient in this vitamin if they are not getting
enough in their diet. |
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| Vitamin E |
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| Needed for tissue elasticity, for general
vitality and healing, and the healthy functioning of the heart
and arteries. It may also increase fertility and help to avoid
high blood pressure. Heat does not damage this vitamin although
processing and prolonged storage can. A vegetarian diet usually
contains plentiful amounts of vitamin E which is found in wheatgerm,
nuts and seeds, especially almonds, hazelnuts, peanuts and peanut
butter, avocados, blackberries and kumera. Also valuable sources
are whole grains, pulses and green leafy vegetables.. |
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| Vitamin K |
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| Required for the metabolism of proteins and
the clotting of blood. It is made by the intestinal bacteria
and is also found in green leafy vegetables, cauliflower, tomatoes,
peas, and beans. potatoes, carrots, seaweed, and alfalfa. It
is not yet thought to be damaged by cooking. |
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