VITAMINAS, SHELTON

Beriberi, or multiple neuritis, characterized by inflammation and degeneration of the peripheral

nerves, intense pain, resulting, finally, in paralysis and wasting of the muscles, is said to result from B1
deficiency. It should be noted, however, that the diets that result in beriberi are deficient in more than B1.

One of the first symptoms of B 1 deficiency is loss of appetite, but the reader should not think that this
is the sole cause of loss of appetite. The amount of B1 needed varies with activities. Any increase of the
metabolic rate increases the need for this vitamin. Muscular work as well as growth increase the need
for it. No doubt cold, also, does the same. More is required during pregnancy and lactation than at other
times. The liver can store this vitamin to some extent. A few other organs do the same. We require a
daily supply because of this limited storage.
B1 is said not to be widely distributed and green vegetables and fruits are said to be poor sources.
Emphasis is placed upon yeast, soybeans and wholewheat as sources of this vitamin. This will be found
to be a mistake as there are many vegetarian animals that never eat neither of these products. Milk is
said to be a poor source, yet the amount necessary for normal growth is from three to five times as
much as required by the adult to prevent beriberi. This milk is the sole diet of the calf during its period
of most rapid growth. Yeast and wheat germ are emphasized as sources. Always the "authorities" place
the emphasis on some commercial product of the food factories.
Synthetic B1 or thiamine chlorine is not to be used, nor does one have to eat liver or liver extract to
obtain this vitamin. Yeast preparations should be avoided. All of the B1 required for all of the purposes of
life is obtainable from green vegetables, fresh fruits and nuts. Wheat germ and rice polishings are also
rich in it as are most beans and peas.
B2 or riboflavin (also flavin and vitamin G) is composed of a single type of sugar (ribose) and a yellow
pigment (flavin), hence the name. It is slightly soluble in water, does not withstand exposure to direct
light, but is largely unaffected by heat. It is made up of carbon, hydrogen, nitrogen and oxygen. It is
decomposed by both visible and ultraviolet light. It was first discovered in milk in 1879 before anything
was known about vitamins and has also been called lactoflavin.
In conjunction with thiamin and niacin, riboflavin plays an important role in the oxidation of
carbohydrates. It promotes and is essential to health. Its lack in the diet of rats is said to result in the loss
of hair and atrophy of the oil-secreting glands. A deficiency of riboflavin is said to result in skin lesions,
especially cheliosis, or fissures in the corners of the mouth, and cheilitis. Bloodshot eyes and increased
susceptibility to infections, especially to pneumonia, are also said to result from its deficiency. In
adequate quantity it is claimed to prevent abnormal changes in the eyes, thus preventing cataract and
failing vision. In lower animals severe disturbances, including great loss of weight and blindness, are
said to result from a deficiency of B2.
The "authorities" emphasize milk, eggs, kidneys and soybeans as sources of riboflavin. Milk is said to
be the best source of all. It is said also to be formed in the intestines by bacterial action. Fresh fruits,
fresh vegetables, nuts and seeds of all kinds will supply all the riboflavin neded. There is no need to
purchase commercial products or laboratory products to secure this vitamin.
Vitamin B3 has not been isolated and its nature is not known. It is thought to be identical
with pantothentic acid.
Pantothenic acid is said to be distributed in all living cells, hence its name, which is derived from a
Greek word meaning "from everywhere." It is an organic compound containing calcium, carbon,
hydrogen, nitrogen and oxygen. Its office in human nutrition is not established, but it is thought to be
necessary to nutrition in all the higher animals, man included, and is "probably associated with the
distribution of riboflavin." It is also said to one of the two factors that prevent graying of the hair.
Nothing has yet prevented graying of the hair.
Pantothenic acid is so widely distributed in foods that no person who eats plenty of natural,
unprocessed foods, need ever worry about not securing enough.
Vitamin B4 is a heat-destructible, water soluble factor different from B1, B2 and B3, which is said
to prevent a type of paralysis in rats. Human need for it has not been demonstrated.
 Vitamin B5 is a heat-stable factor that prevents loss of weight in pigeons. This is about all that is
known about it.
Vitamin B6 or pyridoxine is an organic compound composed of hydrogen, oxygen, and nitrogen. In the
tissues it is thought to exist in combination with a protein. It is claimed to enable the animal to utilize the
amino acid tryphtophan. In its absence tryphtophan is said not to be utilized. Little is known about its
office in nutrition and it has been used chiefly along with riboflavin and niacin in the treatment of
pellagra. It is also supposed to "correct" muscular fatigue, in which case it is a substitute for rest. It melts
at 205° C and is not decomposed by acids, alkalies or heat. Fresh fruits, green vegetables, nuts and seeds
contain ample supplies of this vitamin.
Vitamin B7 (I) is a factor Centanni claimed in 1935 to have isolated from alcohol extract of
rice polishings and which prevents digestive disturbances in birds. It has no effect on beriberi.
Vitamin P- P or Niacin (nicotinic acid) was discovered about the time of the Civil War, but nothing
was known of its function. The term niacin was adopted to avoid confusing it with nicotine. It is an
organic acid composed of carbon, hydrogen, oxygen and nitrogen and is also called carboxylic acid. It is
soluble in water, but does not oxydize and is not affected by heat.
A deficiency of niacin is credited with causing pellagra, but it will be noted that the diets of pellagra
sufferers are deficient in many other food factors. We see in the diets of these people multiple
deficiencies. Its use is credited with curing the sores of pellagra in man and the analogous disease of
dogs called black-tongue.
The "authorities" emphasize yeast, liver, veal, pork, peanuts, milk, eggs and wholewheat as sources of
this vitamin. A diet of fresh fruits, green vegetables, nuts and seeds supplies all the niacin required.
Yeast, capsules, tablets and concentrates are not needed.
Folic Acid, the newest member of the B- complex is thought to be important in the production and
maintenance of normal blood, Sulfa drugs administered to rats, also to man, cause granulocytosis, or a
destruction of the granulocytes of the blood. They also cause a depletion of the bone marrow cells
which leads to the production of anemia. It is asserted that the administration of folic acid prevents and
cures this condition. This assertion must be received with the proverbial, "grain of salt." Medical claims
of "cures" are never trustworthy.
The "authorities" emphasize liver, kidneys, yeast and immature grass as sources of folic acid. Folic
is from folium meaning leaf and should indicate the proper sources of this vitamin.
Cholin, another member of the B- complex, is thought to be necessary to the storage and mobilization
of fats. It is said that in its absence the liver becomes loaded with fat.
Vitamin H or Biotin is described as the most powerful of all the vitamins. Discovered by three different
investigators, one of whom called it vitamin H, a second called it biotin and a third called it "coenzyme
R," this vitamin is regarded as essential to the respiration of certain lower organisms. It is said to "cure" a
type of skin inflammation produced in rats by eating raw egg whites.
Only about three or four of the B vitamins have been shown to be essential to human nutrition.
Others are said to be necessary to some of the lower animals. An assumed anti-alopecia factor is
supposed to be essential to the growth of hair in animals. Why call it anti -alopcia; why not call is pro
-hair? An assumed anti-graying vitamin (why not call it pigment-promoting) is supposed to maintain
the color of animals' hair.
VITAMIN C, ASCORBIC ACID; ANTISCORBUTIC ACID

This is a water-soluble vitamin that is called antiscorbutic because it is supposed to prevent and
remedy scurvy or scrobutus. Water Soluble C, (anti-scorbutic) is found chiefly in fresh fruits and in
lesser degree in raw vegetables. Lack of it produces:
 1. Swelling and tenderness-of joints.

2. Spongy, hemorrhagic and painful condition of gums.

3. The teeth become loose.

4. Swelling of the ribs and fracture at junctions of bones and cartilages.

Unlike most vitamins, more of this vitamin is required by adults than by children. More is
also required during pregnancy and lactation. For a change, the "authorities" discover this
vitamin in plant foods--the sole source of all vitamins. Citrus fruits are emphasized as
sources although all leafy plants, all growing leaves, green and red peppers, etc., are well-
supplied with C. Apples and potatoes have a fair share of them also.
Ascorbic acid is destroyed by heating, drying, salting, contact with air and is deteriorated by
prolonged storage, due to oxidation. Raw cabbage contains about twenty times as much of C as
when it has been boiled in water in the usual manner. Baking soda or other alkalies used in
cooking hastens the destruction of the vitamin. Since C is soluble in water it is leached out when
vegetables are cooked in water.

VITAMIN D; ANTI-RACHIT1C VITAMIN

This is a fat-soluble vitamin which is essential to the assimilation of calcium and

phosphorus. It is of vital importance in the formation of good bones and teeth. By some
magic of numbers the "authorities" have decided that there are vitamins D 2 and D3 but no
vitamin D1. Vitamin D2, or calciferol, is produced by irradiation with ultra-violet light of the
sterol, ergosterol. "It is not the vitamin found in cod liver oil," although it serves the same
purpose. Identical with vitamin D of cod liver oil is vitamin D3 produced by irradiation of
the sterol, 7-dehydrocholesterol, stored abundantly in the skin. It may be stored in the liver.
The production of this vitamin by irradiation of the provitamin stored in the skin accounts
for part of the value of sun bathing.
The "authorities" emphasize cod liver oil and other fish liver oils, butter and cream as
sources of this vitamin. Green vegetables, peas, peanuts, almonds and other nuts, wheat
bran and many other vegetable foods are abundant in vitamin D.
Due to greater calcium and phosphorus metabolism in early life, vitamin D is most needed
in the first year of life. Mothers need it during the last two months of pregnancy and during
lactation. Sunbathing by mothers will also be or great value.
VITAMIN E: ANTI-STERILITY VITAMIN

Fat-soluble E, found in green leaves, the germs of seeds, in olives and olive oil. and in
other foods (lettuce is rich in it), is supposed to energize and potentize the reproductive
glands. Many forms of E are said to exist in foods. It seems to be essential to reproduction in
rats in which its absence causes the germ cells to perish and the seminiferous tubules, in
which the germ cells are produced, to atrophy. The ovaries of the female remain normal but
the fetus dies a few days after fertilization. No evidence of the need of this vitamin by man
has been produced.
The alphabet has not been exhausted. There are a few other vitamins about which little
or nothing is known. No doubt others will be discovered as the search continues. But
brief space will be devoted to these other vitamins.
Vitamin J has not been shown to have any value to man. Von Euler reported in 1935 that
he had succeeded in extracting from fruit juices a factor that has no effect in preventing
scurvy, but that protects guinea pigs from pneumonia.
Vitamin K or the anti- hemorrhage vitamin (why not call it the blood coagulating vitamin?) is
a fat-soluble vitamin that we are said not to require in our food as it is produced for us by the
action of bacteria in the intestines. It is supposed to be essential to the coagulation of the
blood.