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Nature Cure A Way of Life
Table III - Vitamins in Your Food
Vitamin
Function
in the body
Main
Source
Recommended
daily allowances for adults
A (fat soluble)
Essential for normal growth and
development including bones and teeth, it
protects body from disease, especially the
respiratory tract. Necessary for good sight,
healthy skin and body tissue repair in general
Plays an important role in normal
functioning of brain,heart, nervous
system.Regulates carbohydrate, metabolism,
appetite and maintains good digestion.
Wheat germ, yeast outer layer of
rice, wheat and other whole grain cereals
especially after sprouting nuts, peas,lime
soyabeans,dried beans,legumes soya,dark green
leafy vegetables, milk,cheese, banana,apple,
molasses
1.2-2.0
B6 or Pyriodoxide (water soluble)
Helps in absorption of fats and
proteins
Rice, milk,molases, yeast,
cereals,soya, and fresh vegetables
2-3 mg
B12 (water soluble)
Essential for proper functioning of
the central nervous system and proper utilisation
of food for body building
Soya Milk and cheese
3 mg
C Ascorbic Acid (water soluble)
Essential for normal growth and
maintenance of practically all body tissues,
especially those having to do with joints,
bones,teeth and gums protection against
infections. Great help in quick healing of wounds
Citrus fruits like orange,
lemon,mosambi, amla, tomato, grapefruit,melons,
potato and green leafy vegetable, cabbage,
sprouted bengal and green grams.
50-75 mg.
D (fat soluble)
Essential for proper bone and teeth
forma-tion helps in the metabolism of calcium and
phosphorous
Rays of the sun, milk, butter,
cheese
400-800 I.U.
E (fat
Essential for normal repro- ductory
function fertility and physical tone.Helpful in
cardio-vascular diseases
Wheat or cereal germ, whole grain
products, green leafy vegetables especially
lettuce soyabeans.
12 I.U.
The most important nutrients that the
body needs and some of the veg. foods which provide them
