Vitamins - uses and sources in the natural world   A Middle Path Natural Health Guide from
Vitamin Info Benefits Plant Sources Supermarket Sources
Retinol or
Fat soluble - needs fats for absorption; can be stored in body Eyesite, respiratory infections, hastens recovery, promotes healthy growth, immune sytem Carrots, green & yellow Vegetables, yellow Fruits; Alfalfa, Cayenne, Comfrey, Dandelion, Garlic, kelp, Papaya, Parsley, Raspberry, Red Clover, Watercress, Yellow Dock fish liver oil, liver, eggs & dairy
Water soluble, excess excreted, needs daily replacement Promotes growth, aids digestion,improves mental attitude, aids normal functioning of key organs Rice husks, whole wheat, oatmeal, peanuts, most vegetables, bran, Cayenne, Dandelion, Fenugreek, Kelp, Parsley, Raspberry. dried yeast, pork, milk
Water soluble, easily absorbed, needs daily replacement Aids growth, reproduction, promotes healthy skin, nails hair, helps vision eye-fatigue, helps metabolise carbohydrates, fats & proteins leafy green Vegetables, Alfalfa, Burdock, Dandelion, Fenugreek, Kelp, Parsley, Safflower, Watercress. Milk, liver, kidney, yeast, cheese, fish, eggs
Essential for hormone synthesis, necessary for health of nervous system & brain Digestive system aid, migraines, circulation, high blood pressure, bad breath, reduce cholesterol Avocados, Dates, Figs, Prunes, whole wheat products, wheat germ, roasted peanuts, Alfalfa, Dandelion, Fenugreek, Kelp, Parsley, Sage. Liver, lean meat, brewer's yeast, kidney, fish, eggs, poultry
Pantothenic Acid
essential for conversion of fat and sugar to energy Cell-building, growth, central nervous system, vital for adrenal glands, essential for fat conversion, necessary for antibody synthesis Whole grains, wheat germ, bran, green Vegetables, nuts, crude molasses Meat, kidney, liver, heart, brewer's yeast, chicken
Water soluble, excess excreted with 8 hours, needs daily replacement Assimilation of fats and protein, prevents nervous & skin disorders, alleviate nausea,reduces spasms & cramps, promotes synthesis of antiaging nucleic acids. Cantaloupe, Cabbage, Blackstrap molasses, wheat bran, wheat germ, Alfalfa, Chlorophyll Brewer's yeast, liver, kidney, heart, milk, eggs, beef
Water soluble, very small doses effective, needs calcium for proper absorption, deficiency may take 5 years to appear Red blood cells, growth & appetite in children, increase energy, nervous system health, irritability, concentration, memory, balance Alfalfa, Chlorophyll, Kelp, Comfrey. Liver, Beef, Pork, Eggs, Milk, Cheese, Kidney

Vitamins - uses and sources in the natural world   A Middle Path Natural Health Guide from
Vitamin Info Benefits Plant Sources Supermarket Sources
not present in brewer's yeast, Largely outlawed by Governments in the west on pretext of cyanide content is said to be “useful” in preventing cancer. Australian law prohibits us from stating that it prevents cancer. Kernels (seeds) of Apricots, Apples, Cherries, Peaches, Plums and Nectarines fill
Choline Uses fats & cholesterol; can penetrate blood/brain barrier directly aiding memory, emulsifies cholesterol Cholesterol, nerves, memory, memory-loss, eliminates poisons by aiding liver, "happy" vitamin - soothes & calms Green leafy Vegetables, Wheat Germ, Lecithin (soy beans & sesame seeds) Egg yolks, Brain, Heart, Yeast, Liver
Ascorbic Acid
Animals synthesise, humans can't; used rapidly under stress; better absorbed with bioflavinoids, excreted within 2-3 hours Important for cellular growth & repair; smokers need more; SIDS; iron absorption; accelerates healing; prevent infection & scurvy; colds; life-extension; allergic reactions Citrus fruits, berries, green & leafy Vegetables, Tomatoes, Cauliflower, Potatoes & Sweet Potatoes, Alfalfa, Catnip, Cayenne, Chickweed, Dandelion, Garlic, Hawthorn, Horseradish, Kelp, Parsley, Plantain, Papaya, Raspberry, Rose Hips, Strawberry, Watercress, Yellow Dock. fill
"Sunshine" vitamin
Fat soluble, acquired through sunlight (UV) or diet, production ceases when skin is tanned Helps body use calcium & phosphorus; assimilation of vitamin A; colds (in conjunction with vitamins A & C) Alfalfa, Chlorophyll, Watercress. Fish liver oils, Sardines, Herring, Salmon, Tuna, Milk & dairy products
Fat soluble; antioxidant, enhances vitamin A activity; excreted quickly; needs daily replenishing; empotentated with selenium youthfullness; oxygen supply; protects lungs from pollution; dissolve blood clots; fatigue; reduce scarification; burns healing; Wheat Germ, Soya beans, Vegetable oils, Broccoli, Brussels sprouts, Leafy green Vegetables, Spinach, enriched flour, Whole Wheat, Whole-grain cereals, Alfalfa, Dandelion, Kelp, Raspberry, Rose Hips, Watercress. Eggs