Vegetarian Sources for Key Vitamins - Part Two

Vitamin C, ascorbic acid, has recently been widely recognized for its cancer-reducing properties. Studies have shown that vitamin C can decrease your risk of certain cancers by up to 75%. Vitamin C is also an antioxidant when taken in large amounts. It works by preventing nitrates (found in smog, tobacco smoke, bacon, and lunch meats) from becoming cancer-causing substances. This vitamin is important for wound and burn healing and strengthens the immune system. The RDA is 60 mg and it is plentiful in citrus fruits, tomatoes, vegetables, and berries. Be aware that alcohol and smoking can increase the rate at which the body excretes vitamin C and other water-soluble vitamins. Those who drink alcohol and smoke often will deplete their vitamin stores faster.

Vitamin D helps the body efficiently metabolize and utilize calcium and phosphorous. In turn, it leads to healthier and stronger bones and teeth. Current research is looking into the usefulness of this vitamin in the treatment of cancers, strengthening the immune system, and slowing the aging process. The Recommended Daily Allowance of vitamin D is 400iu. This vitamin can be absorbed from milk or eggs.

Vitamin E is also known as a major antioxidant. It works by absorbing those pesky free radicals which some researchers believe to be the cause of such diseases as heart disease, arthritis, and cancer. The RDA for vitamin E is 30iu. Green leafy vegetables are one of the best sources of vitamin E aside from mayonnaise, nuts, and margarine, which are all high in fat. This vitamin can also be found in wheat germ and other grains.

Vitamin F helps optimize glandular activity and skin health. It is also beneficial for blood coagulation and healthy cholesterol levels. Vitamin F has been used in the treatment of eczema, psoriasis, skin allergies, and asthma. There is currently no established Recommended Daily Allowance for vitamin F. The best sources of this vitamin are sunflower seeds and vegetable oil.

Vitamin K, also known as menadione, also aids the process of blood coagulation. There are studies being conducted which focus on the therapeutic value of vitamin K in the treatment of osteoporosis. There is currently no Recommended Daily Allowance for vitamin K. This vitamin can be found in green leafy vegetables, yogurt, alfalfa, and molasses.

Next week: Essential Minerals and Their Vegetarian Sources

Go To Page: 1 2