Blue Object behind the Moon

The following pieces of footage and pictures have been taken when a blue object was spotted directly behind the moon.

The photos and footage was at the time, filmed from my phone camera, hence the shaking, there is a green dot on the camera this is my phone and not an orb!

When viewed through binoculars it was as 3x bigger than the moon gave me shivers, the object  could only be seen when camera was low and set at an angle..

Another thing observed, when I got a good close up binocular view, I could see what looked like mountain ridges, illuminated Blue. Whatever it was it was witnessed from 23:00-03:00, 1st and 2nd of December 2012.

I have included some stills from the video footage, I thought it was strange, I have no other explanation other than it looked like an object, planet like..! I know weird..!

As we look at the following pictures you can see the blue dot, white on the other exposed picture, this is the light from the moon illuminating the "body" of whatever was behind it.

The object can be seen illuminated, depending how I positioned myself depended at how it was seen. 

The above picture you can see how the light from the moon is being stolen by the object behind, it was possible to see mountain ridge of sort on the object. Ignore the Green dot that was my camera.

Photos below, taken in another exposure from my phone.



I also alternated camera angle to deter the light.

More photos taken with different exposures, see the light wrap the object.

 

I was hoping the moon light could be captured stretching around the visible "body" a little better however the footage can be downloaded and scrutinised, I know what I saw it was no phenomenon what ever was being illuminated was clearly visible.

Wonder if this is the 10th Planet NASA was looking for, (planet X, Nibiru) ? I was left with the raised eyebrow moment when I thought about the date I witnessed this. 

Any comments are welcomed. 

Nature's little secrets

A peek at Nature's little secrets for oral hygiene. 

Dental Hygiene products that you and your family use every day may contain toxins that have been linked to blindness cancer and even death. So when you reach for the toothpaste or mouth wash recall this information list of harmful added ingredients. 
Sodium Fluoride: The main ingredient in toothpaste and rat poison

Sodium Lauryl Sulfate (SLS): The most dangerous ingredient

Triclosan: A pesticide found in many types of toothpaste

DEA (Diethanolamine) : In products that foam including toothpaste

Propylene Glycol (Glycerin) : An active component in antifreeze

Hydrated Silica: A whitener that damages tooth enamel

Saccharin and Aspartame. Both are artificial sweeteners and very dangerous to health

Ever wonder why the labels state not to be swallowed, not surprising when you read the chemicals that are contained, and there is enough fluoride in four ounce tube to kill a small child within 2 to 4 hours? (From “Fluoride Retained From Mouth Rinses and Dentifrices in Preschool Children.”

Don't just take my word for it read the articles attached to confirm the evidence of harm. 
Fluoride tablet poisoning : After a child swallowed 4 Fluoride tablets and taken to hospital it would be five days later the doctor verified that his brain, due to fluoride poisoning, was completely dead". 

Surprisingly, fluoride has NEVER been approved by the Food and Drug Administration (FDA). Additionally, a 1990 study stated that fluoride has been shown to NOT reduce cavities and scientists are now linking fluoride to dental deformity, arthritis, allergic reactions and about 10,000 unnecessary deaths each year from cancer. (From “Fluoride an equivocal carcinogen. National Cancer Institute)

There was an experiment on texas people it was a pilot scheme to increase the fluorination of the water supply, what they ended up with it what was referred to as Texas Teeth or Mottled teeth. People called it the “GreatestMedical Fraud of the Twentieth Century” and a “poison to the human body.”  It was H.V. Churchill, chief chemist, Aluminum Company of America (ALCOA), who in 1931 provided McKay with evidence that fluorine was involved in the mottling of teeth. 

so next time you are purchasing toothpaste its always useful to check the label just one of these ingredients are unhealthy, please educate yourself to educate others.

You could make the change and start to purchase Natural Organic toothpaste, you can find them on the internet or in cases some good reputable shops.  You could also look at investing in the twig Neem as a new toothbrush





If you are a person who suffers gum problems or tooth ache regularly have you tried a little thing called Coconut oil ? This can be purchased in a non BPA jar made from accredited soil organic and natural sourced.

By taking a tablespoon full in your mouth, either melted down or in butter form, push and pull through the teeth, it is important that you do not swallow or gargle the oil at this point as it will be collecting bacteria as you push and pull it, push pull and swish in mouth for ideally 20 minuets although it is not as easy at it sounds to begin with, you can repeat later in the day for the time you did not achieve earlier. 

Important : when spitting out the fluid ensure it goes in a bin not in toilet or sink, this will overtime block up your pipe work. I would give 3 days for you to notice the difference to problematic teeth or gums and over a week to notice your teeth becoming brighter and less staining. If you suffer bad breath why not try a few Fennel seeds additionally, they also help secrete saliva in your mouth making them great for digestion too.  

Home page Essentials

From Chemtrail's to illness

Since early March of 2009 the skies over Canada’s Capital City have been littered with chemtrails dispensed by jets that resemble Boeing passenger 747’s. It all started about a week or so before Swine Flu news hit the mainstream. From that point on, the amount of chemtrails being sprayed has gradually intensified.

morgellons researched

Morgellons has now become somewhat of a mystery, said to be a new plague, although if anyone is looking for information they will find contradiction at every turn, some scientist and researchers claim, it is  an "individual imagining the symptoms" to other researchers and scientist they claim it to be "caused by nano particles" .

Chemtrail to death

After heavy chemtrailing from Aeroplanes the sun was left with a strange haze around it, when the sun was blocked from view or obscured by the clouds the haze illuminated into an array of colour, kind of like an Oil spillage.

Mysterious past

Searching the mystery of the Pyramids, can they offer an answers to our past mysteries? Were we ever visited by Aliens?

Gods of the forgotten times

The Sumerian King List is an ancient manuscript, originally recorded in the Sumerian language, listing kings of Sumer from Sumerian and foreign dynasties. It records the location of “official" kingship, along with the rulers and their supposed reign lengths. Kingship was believed to have been handed down by the gods, and could be transferred from one city to another, reflecting perceived hegemony in the region.

Link to the stars

When we look at the past, we see that some of the earliest Civilizations are not fully understood or credited for their

influence they shared with us today. Questions are raised as to whether our past generations  were visited, influenced or maybe even modified in  creation from visitors from outer space.

Deluge and the Lost civilisations

  When we look at the past writings of 
  the Deluge or Flood we see a startling 
  connection around the world, all 
  suggesting that the waters which came 
  changed the world as it was once known.

  The earliest story written is thought 

  to be contained in the fragmentary, 

  Sumerian Eridu Genesis.

Free-man-on-the-land

  The long arm of the Law is much    shorter than you  realise.

 Disclaimer: Nothing herein constitutes   professional legal advice. I am not a    Lawyer. Before embarking on  anything you should seek      professional legal advice. The hope is  simply that,  when seeking that advice,  you know which  questions to ask. 
 

Deception over Courage

On the 12th May 2008 a 98 year old lady named Irena Sendlerowa (Sendler) passed away from Pneumonia in Warsaw. 

ORBS ! 

Low in height was spotted a light orb on three separate nights, low enough to see one cut through clouds, no sound, no obvious lights only white as you can see, traveling south east.

Caught on camera?

Having a camera at hand is always useful to 
capture strange sights in the sky.

Natures Cure

Cancer is said to affect 1 in 3 people, so we are now accepting the disease of Cancer, as "it’s one of those things". The treatments on offer are riddled with side effects, if you would like to find alternative treatments or remedies, maybe even the prevention is better than the cure attitude then you are on the right  page

Natural Blood thinners

The clotting of blood is an important process in our body whereby the blood thickens when a blood vessel is injured. This thickening of blood, also known as blood clot keeps us from bleeding to death. In some cases blood clots are formed even without a wound or an injury and this phenomenon can lead to several serious problems. If the clot is formed in the artery, it can block the blood circulation, leading to heart Attack

Health Benefits 

Health Benefits from Pomegranate Juice 

  

Natures friend

 A hundred years ago less than 1 in 1000 people died of cancer. According to the World Health Organization 

Vitamin A and B family

 Vitamins are essential for our ongoing good health, and are most effective when consumed in fresh, natural foods or good high quality supplements.   Some people may not completely absorb or properly assimilate vitamins from their diet.  Pollution, poor nutrition, illness, prolonged periods of stress and some medical treatments deplete our body's vitamin stores and can interfere with vitamin absorption

Cayenne and Pain relief

Introducing the healing benefits of Cayenne  Pepper, Native Americans have used cayenne 

Capsicum annuum or frutescens, or red pepper as both food and medicine for at least 9,000  years. The hot and spicy taste of cayenne pepper is mostly due to a substance known as  capsaicin,  which helps  reduce pain.

Soursop Health benefits

Soursop also known as graviola (Portuguese) guanábana (Spanish) or corossol (French) is a large, green fruit with a dull spiked surface, found mainly in Tropical regions. Soursop has been a natural healer to illnesses and diseases particularly cancer for decades. Though its medical abilities are not widely known it should not be underestimated

Death by injection

 MURDERING YOU BY INJECTION, Will explains  how the ruthless Rockefeller Syndicate  under the  control of the world financial  structure, chiefly the Rothschilds - plays the  major political, health and  educational roles in America. 





vaccine awareness : polio vaccine

The CDC has quickly removed a page from their website, which is now cached, ( but now has been  removed) admitting that more than 98 million  Americans received one or more doses of polio vaccine  within an 8-year span when a proportion of the vaccine  was contaminated with a cancer causing polyomavirus  called SV40. It has been estimated that 10-30 million Americans could have received an SV40 contaminated dose of the vaccine 

FALSIFIED DEATH CERTIFICATES AND MEDICAL RECORDS

"Man, proud man, wrapped up in little brief authority, plays such fantastic tricks before High Heaven, as make the Angels weep."— Shakespeare

 Vaccination, which is entirely lacking in value to the human race, has been sustained by falsity. Records   of the enormous number of deaths from vaccination have either been completely concealed or twisted to appear favourable to the people. The medical records, unfortunately, have been in the hands of the doctors who profit from the sale of vaccines and drugs and who, (by their own admission,) are more interested in their own financial gains than in the well-being of the public

I WAS AN ON-THE-SPOT OBSERVER OF THE 1918 INFLUENZA EPIDEMIC

All the doctors and people who were living at the time of the 1918 Spanish Influenza epidemic say it was the most terrible disease the world has ever had. Strong men, hale and hearty, one day would be dead the next.

Ban Uranium Weapons 

A project to examine the rates of congenital birth defects such as heart and neurological problems is due to start next month, following a series of planning meetings held during 2011. The survey will cover six of Iraq’s governorates including Baghdad, Anbar, Basrah, Thi Qar, Sulaymaniyah and Dialah

Vitamin A and B family

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Vitamins are essential for our ongoing good health, and are most effective when consumed in fresh, natural foods or good high quality supplements.
Some people may not completely absorb or properly assimilate vitamins from their diet. Pollution, poor nutrition, illness, prolonged periods of stress and some medical treatments deplete our body's vitamin stores and can interfere with vitamin absorption.

Vitamin A (Retinol) Vitamin A is a weak antioxidant compared to carotenoida. Working deep inside the core of our cells, best known for its role in our vision, also boosting your health with vitamin A. 

• strengthens the immune system
• maintains healthy eyes and skin
• supports growth
• controls cell “specialisation” (differentiation)
• helps reproduction

Vitamin A can support the treatment of many problems and might therefore already be included in some medications. Some possible uses for Vitamin A include the treatment of:

acne Alzheimer’s disease anaemia autism bronchitis burns cancers like breast, lung or skin cancer conjunctivitis cystic fibrosis

eczema HIV/AIDS infections such as chicken pox or pneumonia night blindness osteoporosis tuberculosis warts wound healing

Unlike caretenoids, too much preformed Vitamin A can be toxic. Hypervitaminosis A is relatively rare but does occur, even though it is more likely caused due to excessive use of supplements. Signs of a Vitamin A overdose can be:

blurred vision bone pain brittle nails dizziness clumsiness cracked lips dry itchy skin

fatigue gingivitis hair loss headaches liver problems nausea vomiting

Critical adverse effects of Vitamin A toxicity include an increased risk of birth defects and liver abnormalities. Recent studies suggest that a long-term intake of too much preformed Vitamin A might reduce bone mineral density (BMI) and therefore increase the risk of osteoporosis and hip fracture. However, the available data is conflicting and further research needs to be done.

Vitamin B Complex The B Vitamins, or Vitamin B Complex, are a group of closely related water-soluble substances which have certain functions in common although they each play individual roles in the body. 

B Vitamins are involved in the metabolic processes that release energy from carbohydrates, fat, and protein - we would lack energy without them. They play a role in cell multiplication and the production of red blood cells. They are also important for our nervous system, for normal nerve and brain function which affects our mood and behaviour.

The eight core members of the Vitamin B Complex are:

• Vitamin B1 - Thiamine
• Vitamin B2 - Riboflavin
• Vitamin B3 - Niacin
• Vitamin B5 - Pantothenic Acid
• Vitamin B6 - Pyridoxine
• Vitamin B7 - Biotin
• Vitamin B9 - Folate
• Vitamin B12 - Cobalamin

Vitamin B1 is necessary for the metabolism of carbohydrates, protein, and fat. It is important for energy production and the functioning of our nervous system, muscles, and heart. Because Thiamine is important for our brain cells, it also affects our mood.

Although all B Vitamins work in a close relationship, Vitamin B1 appears to work well with Vitamin B2 and B3.

Benefits of Vitamin B1 (Thiamine) Vitamin B1, B2 and B12, have pain-relieving properties that are even more effective when these Vitamins are used in combination.

Vitamin B1 is important for energy production, nerve function, and brain cell viability. It is also said to stabilize our appetite, to promote growth, and to boost our mood.

Thiamine is necessary for the metabolism of alcohol, although alcohol in turn interferes with the absorption of Thiamine.

Possible uses include:

• alcoholism
• Alzheimer's disease
• anxiety
• atherosclerosis
• Crohn's disease
• depression
• diabetes mellitus
• hepatitis
• HIV/ AIDS
• insomnia
• multiple sclerosis

There are no toxic levels of Thiamine known today, thus there is no defined upper limit of intake. Vitamin B1 is only marginally stored in our body and excessive amounts are easily excreted in the urine. However, drowsiness or hypersensitivity to Thiamine is possible but rare.

Vitamin B2 (Riboflavin) Riboflavin, or Vitamin B2, was formerly known as Vitamin G until it was correctly assigned to be a member of the Vitamin B group. It is a real energy provider.

We need Vitamin B2 for the metabolism of fats, carbohydrates, and proteins, as well as for DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) metabolism. It is also required for thyroid enzyme regulation and the production of corticosteroids. Riboflavin helps in the formation of antibodies and red blood cells, and acts as an antioxidant.

This water-soluble Vitamin is not stored to any great degree in our body and needs to be regularly part of our diet. Excess amounts are excreted in the urine, and because of the natural deep-yellow colour of Riboflavin, make our urine bright yellow, which is not harmful.

Although all B Vitamins work in a close relationship, Vitamin B2 appears to work more synergistically with Vitamin B1, B3 and B6.

Riboflavin helps maintain healthy skin, good vision, and promotes general health. Riboflavin may also reduce the frequency of migraine headaches. Vitamin B1. B2 and B12, have pain-relieving properties that are even more effective when these Vitamins are used in combination.

Possible uses include:

• anaemia
• anorexia
• bulimia
• carpal tunnel syndrome
• depression
• eye fatigue
• fatigue
• HIV support
• migraine
• neonatal jaundice
• thyroid disorders

No toxic levels have been established for Riboflavin. Excess amounts are excreted in the urine, and because of the natural deep-yellow colour of Riboflavin, make our urine bright yellow, which is not harmful. However, very high doses may cause a passing itching, numbness, or tingling sensation.

Vitamin B3 (Niacin) Niacin and Niacinamide prevent the deficiency disease Pellagra. They are both forms of Vitamin B3. Our body can produce Niacin from tryptophan, which is an essential amino acid, but needs Vitamin B1. B2. B6 to do so. However, this process is highly inefficient. Niacinamide also acts as an antioxidant.

The water-soluble Vitamin B3 is involved in the production of hormones such as estrogens, progesterone, testosterone, and insulin. Vitamin B3 helps with the transfer of hydrogen between our cells and is important for energy production. Vitamin B3 has positive effects on mood and brain function.

Vitamin B3 is important for energy production. It is necessary for the metabolism of carbohydrates, protein, and fat. Vitamin B3 supports healthy skin, and maintains a healthy nervous and digestive system. It is also important for the detoxification of alcohol.

Niacin and Niacinamide requirements are higher in people with diabetes mellitus. So far only the Niacin form of Vitamin B3 is known to lower cholesterol levels.

Possible uses include:

acne alcohol detoxification anxiety atherosclerosis burns dermatitis diabetes mellitus diseases of the small intestine

HIV migraines multiple sclerosis osteoarthritis pancreatic insufficiency schizophrenia skin cancer

Niacin can cause a body-wide flushing or tingling sensation which is not serious and usually subsides over time. Niacin from food sources however, is not linked to adverse effects. Niacinamide, on the other hand, needs to be studied in more detail but appears to be less likely to show these side effects.

Vitamin B3 should be used with caution by people with certain underlying medical conditions such as diabetes or liver disease.

Side effects may include:

agitation anxiety blurred vision breathing difficulty diarrhoea dizziness headache

heart palpitations jaundice liver damage nausea panic attacks vomiting

Vitamin B5 (Pantothenic Acid) Pantothenic Acid, or Vitamin B5, is found in all living tissues. The name "Pantothen" is Greek and means "from everywhere".

Vitamin B5 is essential for fat, carbohydrate, and protein metabolism. It is involved in cell building, cholesterol synthesis, and the production of hormones and antibodies. Vitamin B5 also supports the utilization of other nutrients.

The water-soluble Pantothenic Acid provides energy and has positive effects on mood and brain function.

Vitamin B5 could also be an anti-stress Vitamin because it provides energy and has positive effects on mood and brain function. Vitamin B5 helps fighting infections by building antibodies, helps making red blood cells, and helps cell building. It may also improve hair growth and sperm activity.

Because Pantothenic Acid supports the utilization of other Vitamins, it also supports many of the benefits of the Vitamin B Complex

Vitamin B5 has no known toxicity and only very rare cases with side effects such as diarrhoea, heartburn, or water retention have been reported.

Vitamin B6 (Pyridoxine) Vitamin B6, or Pyridoxine, is a group of six related compounds: pyridoxal, pyridoxine, pyridoxamine, pyridoxal 5'-phosphate, pyridoxine 5'-phosphate, and pyridoxamine 5'-phosphate. Although these forms function like pyridoxine, their bioavailability differs.

Our nervous and immune system needs Vitamin B6 to function efficiently. Vitamin B6 is important for energy production, healthy skin, muscles, and blood. It has similar characteristics to Vitamin B1 B2 and B3

Vitamin B6 is important for carbohydrate and protein metabolism, blood glucose regulation and the breakdown of glycogen, the production of haemoglobin and antibodies, the formation of hormones and neurotransmitters, as well as the activation of Vitamin B3. Many of these functions are supported by Vitamin B 2 B9 and B12.

Vitamin B6 maintains our nervous and immune system and promotes healthy skin and muscles.

Fluctuating blood sugar levels often cause ups and downs in mood and energy. Vitamin B6 helps to maintain normal blood sugar levels; it helps our blood to carry oxygen and to breakdown glycogen.

Possible uses include:

acne alcohol withdrawal support Alzheimer's disease anaemia asthma atherosclerosis attention deficit disorder (ADD) autism bulimia burns carpal tunnel syndrome

celiac disease dementia depression HIV low back pain morning sickness in pregnancy Parkinson's disease premenstrual syndrome rheumatoid arthritis schizophrenia

Although Vitamin B6 is a water-soluble Vitamin and excess amounts are easily excreted, toxicity is a concern and too much Vitamin B6 can result in nerve damage to the arms and legs.

Adverse effects may include:

• headache
• insomnia
• nausea
• nerve damage
• peripheral neuropathy
• seizures
• sensory neuropathy

Vitamin B7 (Biotin) The water-soluble Vitamin B7, Biotin, was also known as Vitamin H until it was found that both substances were identical. Subsequently the name Biotin replaced Vitamin H.Biotin is important for fat, carbohydrate, and protein metabolism. 

It is also involved in glycogen synthesis and supports the utilisation of other nutrients. Biotin helps to regulate blood sugar levels and promotes healthy skin, hair, and nails. It is important in the metabolism of fatty acids, for energy production and a healthy nervous system. Biotin supports the utilisation, and as such the benefits, of Vitamin B5 B5 and B12. Although Biotin is very potent and only very small quantities are required, Biotin shows no toxicity.

Vitamin B9 (Folate) The water-soluble Vitamin B9, Folate or Folic Acid, was formerly known as Vitamin M. Folate occurs naturally in foods and can be synthesized by our body. However, Folate has a lower bioavailability than Folic Acid which is used in food fortification and supplements.

Folic Acid needs Vitamin B3 and Vitamin C for its activation.  Vitamin B9 is essential for protein metabolism and the formation of red blood cells. It also stimulates platelet production. Vitamin B9 is required in deoxyribonucleic acid (DNA) synthesis and is as such essential for cell growth and reproduction. Vitamin B9 works closely with Vitamin B2 B6 and B12 Vitamin B9 appears to be another anti-stress Vitamin that also improves our mood.

Vitamin B9 is important for the prevention of neural tube defects and for a healthy nervous system. It also maintains healthy homocysteine levels.

Possible uses include:

AIDS/HIV Alzheimer's disease anaemia atherosclerosis burns cancer prevention depression dermatitis diarrhoea down syndrome epilepsy

fractures gout migraine headaches neural tube defect prevention osteoarthritis osteoporosis psoriasis restless legs syndrome rheumatoid arthritis schizophrenia

Folate is not considered to be toxic and even high doses of Folic Acid are considered to be safe and non-toxic. However, high intakes of Folic Acid can make it difficult to detect a Vitamin B12 deficiency because Folic Acid also reduces Vitamin B12 deficiency symptoms but without correcting the neurological damage that also occurs. This is why most Folic Acid products also contain Vitamin B12.

Adverse Effects may include:

• fever
• itching
• mental changes
• shortness of breath
• skin rash
• sleep disturbances
• wheezing

Vitamin B12 (Cobalamin) Vitamin B12 is a group of compounds also known as cobalamins. It occurs naturally in all foods of animal origin in form of methylcobalamin and 5-deoxyadenosylcobalamin.

The synthetic forms of Vitamin B12 are Hydroxycobalamin and Cyanocobalamin. Our body needs to produce a specific protein called intrinsic factor to be able to absorb sufficient quantities of this nutrient.

Vitamin B12 is essential in cell, fat and carbohydrate metabolism, DNA and protein synthesis, and the activation of Vitamin B9. It is also necessary for normal blood formation, calcium absorption, and functioning of our nervous system. Vitamin B12 works closely with Vitamin B6 and B9.

Vitamin B12 helps to maintain a healthy nervous system, supports energy, and promotes growth. We need Vitamin B12 for normal blood formation. Vitamin B12 works closely with Vitamin B6 and B9 in regulating homocysteine levels among other functions. 

Vitamin B1 B2, and B12 have pain-relieving properties that are even more effective when these Vitamins are used in combination.

Possible uses include:

AIDS/HIV support age-related decline allergies Alzheimer's disease asthma atherosclerosis dermatitis cardiac events chronic fatigue syndrome Crohn's disease cystic fibrosis depression diabetes mellitus down's syndrome hepatitis

herpes zoster hives insomnia low back pain male infertility Multiple Sclerosis neural tube defects (risk reduction) osteoarthritis osteoporosis pain pernicious anaemia restless leg syndrome schizophrenia tinnitus

Vitamin B12 has no known toxicity from excess intakes of food and supplements. However, a few adverse effects and possible dangers may exist from intravenous megadoses. Furthermore, large doses of Vitamin B12 and Vitamin B9 might stimulate tumour growth!

Adverse Effects may include:

• acne
• diarrhoea
• hives
• itchy skin
• peripheral vascular thrombosis

Vitamin B Complex The B Vitamins are involved in many metabolic reactions in our body and are crucial for energy production and utilization. They play a role in cell multiplication and the production of red blood cells. 

B Vitamins are important for our nervous system and can boost our energy levels and improve our mood.

Some B Vitamins show pain-relieving properties and may relieve symptoms of osteoarthritis or premenstrual syndrome (PMS) to name a few. 

As with many micronutrients, B group Vitamins appear to be more effective in combination.

B group Vitamins are unlikely to cause a toxic reaction. However, excessive intake of Niacin (Vitamin B3) for example, can cause a flushing or tingling sensation. Others may cause nerve damage, drowsiness, or diarrhoea.

B group Vitamins are mainly found in eggs, fish, fruits, grains, kidneys, legumes, liver, meat, milk, nuts, poultry, seeds, vegetables, and yeast. Water-soluble Vitamins are unstable to heat, light and oxygen. Prolonged cooking can easily destroy these Vitamins. 

For quick reference see chart 

Vitamin	Dosage	Functions	Natural Sources
Vitamin ARetinol and/or Beta Carotene	5000 - 50,000 IU	Helps build healthy eyes, required for growth and bone development. Beta Carotene is a good antioxidant. Helps healing of infections.	Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna
Vitamin B1Thiamine	25 - 300mg	Helps in carbohydrate metabolism and energy production. Required for normal nerve function.	Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas
Vitamin B2Riboflavin	25 - 300mg	Helps in production of energy from foods and the formation of red blood cells.	Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese
Vitamin B3 Niacin	25 - 300mg	Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin.	Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast
Vitamin B5 Pantothenic Acid	10 - 300 mg	Helps release energy from foods; required for synthesis of many substances.	Lean meats, whole grain cereals, fish, legumes
Vitamin B6	2 - 300 mg	Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells.	Whole grain breads and cereals, fish, chicken, bananas
Vitamin B9 Folic Acid	400 - 1,200 mcg	Essential for red blood cell formation and synthesis of DNA and protein	Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains
Vitamin12 Cyanocobalamin	25 - 500 mg	Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids.	Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products
Vitamin C	60 - 5,000 mg	Required for formation of connective tissue, bones and teeth; assists in utilization of other vitamins, acts as an antioxidant.	Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress
Vitamin D	400 - 800 IU	Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption.	Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil
Vitamin E	30- 1,200 IU	As an antioxidant it protects body cells and helps maintain normal red blood cells.	Whole grains, wheat germ, nuts, spinach, sunflower seeds
Vitamin H Biotin	0.3 - 1 mg	Assists in metabolism of carbohydrates and synthesis of fats and proteins.	Legumes, nuts
Vitamin K	80 mcg	Essential in the blood clotting process.	Green leafy vegetables like kale, spinach, broccoli, cauliflower

Please be sure to check with your health care provider regrading your health situation, the list of vitamins above is provided for guidance only and not as a means of cure or treatment. 

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