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This section is being prepared and will ultimately be issued in the form of a book. For any specific information in the meantime, please refer to Rita Mackenzie at rita@www.naturalhealingclinic.co.uk or

telephone 01484 609615.

Appendix A Vitamins

Vitamin A

Vitamin A are an essential component in our diet, where there are two different types: pre-formed vitamin A (retinol) and pro-vitamin A (beta-carotenoids). Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat (especially liver). Pro-vitamin A (beta-carotenoids) can be found in a variety of vegetables and fruits with strongly coloured red-orange pigment. As vitamin A is fat-soluble, we do need to consume it with some healthy fatty acid for better absorption. Incorporating these healthy fats into your diet can also help with weight loss.

Table 1 Vitamin A

Mangoes      Pawpaw     Pineapples     Tomatoes    Beli

Saijan          Pumpkin     Kumala           Watercress  Carrots

Vitamin B

B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. Cell metabolism is the chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism, some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.

B1, B2, B3, B5, B6, B7, B9, B12 are the 8 major vitamins that make up the group of B vitamins, which usually named as riboflavin. You can get all of your B vitamins by eating a variety of foods. Good sources of riboflavin can be found in milk, yoghurt, cottage cheese, wholegrain breads, leafy green vegetables, meat, liver and kidney. Your diet should include at least 1.3 milligrams of B-6 daily to support new red blood cell growth and 2.4 micrograms B-12 to support your brain function. You can find Vitamin B rich foods to be included in your diet as below:-

Carrots        Meat           Cheese       Papaya      Fish

Squash        Broccoli       Mangoes    Sweet Potato

Peppers       Apricots      Peaches     Melon         Avocado


Table 2  Name Functions
Vitamin B1 Thiamine Conversion of foods containing carbohydrates into energy, in particular for the heart, muscles and nervous system.
Vitamin B2 Riboflavin Body growth enhancement, red blood cells development, and food into energy conversion.
Vitamin B3 Niacin Ease digestion, improve skin conditions and nerves sensitivity.
Vitamin B5 Pantothenic Acid Assist body growth and improve cell metabolism.
Vitamin B6 Pyridoxine Assist in red blood cell production, blood sugar regulation, cell growth, oxygenation, neurotransmitters and strengthen our immune systems.
Vitamin B7 Biotin Assist body growth and improve cell metabolism.
Vitamin B9 Folate Create proteins, red blood cells and DNA.
Vitamin B12 Cobalamin Enhance metabolism, improve blood cells production and maintain healthy nerve function.





Vitamin C, which is also known as L-ascorbic acid, are unable to synthesize in human body. However, we can obtain this water-soluble vitamin easily as it is naturally present in most of the fruits and vegetables.

The following produce Vitamin C of which the recommended daily intake for adults is between 65 – 90 mg.

Table 3 Vitamin C

  • Orange           45 mg
  • Pineapple       48 mg
  • Cauliflower     48 mg
  • Strawberry      59 mg
  • Papaya           67 mg
  • Green Pepper 80 mg
  • Broccoli           89 mg
  • Kale                120 mg
  • Spinach           120 mg
  • Red Pepper    125 mg

The above figures show the amount of vitamin C in every 100 g of each food


Vitamin D is considered as a group of fat-soluble secosteroids, which responsible for increasing intestinal absorption of calcium, iron, magnesium, phosphate, and zinc. Vitamin D may help to relieve mood disorders, such as seasonal affective disorder too. The easiest way to obtain this vitamin is through the exposure of morning sun, from 7am to 10am, without any sunscreen application. During winter or shorter day, you may obtain your daily dose of vitamin D from following foods:-

  • Cheese
  • Butter
  • Yogurt or frozen yogurt.
  • Fortified Milk
  • Almond unroasted unsweetened Milk
  • Coconut Milk
  • Goats Milk
  • Untreated Cows Milk•