This chapter is for those of you who have poor eating habits and are not getting the
proper amounts of vitamins and other nutrients which are essential to the development and
growth of the human body.
Though most of these requirements can be met by adhering to a well-balanced diet, we
have listed for you in this chapter some important information about nutrition you need to know
for the purpose of obtaining extra inches.
First let's understand that there are 6 important nutrients needed for growth and good
health and though all play a vital role in a well-balanced diet, let us focus most of our attention on
3 (marked with asterisk) for our main purposes of promoting growth.
1. Vitamins*
2. Carbohydrates
3. Fats
4. Minerals*
5. Proteins*
6. Water
VITAMINS
Vitamins are organic substances necessary for life and essential for growth. To receive
the proper vitamin intake, a well-balanced diet is recommended. However, supplements may be
taken where needed but not as a substitute for food. Supplements should be taken after each
square meal, or once after the largest meal for proper absorption.
Vitamin A (retinol, carotene)
What it does:
1. Promotes growth and strong bones.
2. Aid for healthy skin, hair, teeth and gums.
3. Helps build resistance to infections etc.
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Best Sources: Carrots, liver, egg yolk, milk, green and yellow vegetables, margarine, and
yellow fruits.
Supplement: (10,000 to 25,000 IU)
Note: If your diet includes ample amounts of spinach, liver, sweet potatoes, or
cantaloupe, it is not likely you'll need a supplement.
Vitamin B1 (Thiamine)
What it does:
1. Promotes growth.
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2. Aids in prevention of beriberi and nervous disorders.
3. Aids digestion.
4. Helps heart and nervous system function properly.
Best Sources: Pork, rice, whole wheat, dried yeast, peanuts, soybeans, peas and green
vegetables.
Supplement: (100 to 300 mg. are most common).
Note: More effective when used in B-complex formulas.
Vitamin B2 (Riboflavin)
What it does:
1. Promotes growth and aids in reproduction.
2. Promotes healthy skin, hair, nails.
3. Helps maintain good eyesight etc.
Best Sources: Milk, liver, eggs, fish, kidney, yeast, leafy green vegetables.
Supplement: (100 to 300 mg per day is most common).
Note: Most effective when used in B-complex formulas. Vitamin B2 is a common
deficiency in the United States.
Vitamin B6 (Pyridadne, Pyridixinal)
What it does:
1. Reduces night muscle spasms, leg cramps, hand numbness and certain forms of neuritis.
2. Properly assimilates protein and fat.
3. Works as a natural diuretic etc.
Best Sources: Liver, brewers yeast, cabbage, black strap molasses, canta
loupe, beef and kidney.
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Supplements: For best results, take in equal amounts with vitamins B1 and B2.
Note: If taking a B-complex formula, be sure it contains enough B6 to be effective.
Vitamin B12 (Cobalarnin)
What it does:
1. Promotes growth
2. Increases energy
3. Forms and generates red blood cells.
4. Helps balance and concentration.
Best Sources: Cheese, liver, kidney, pork and beef.
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Supplement: Varies from 5 to 100 mcg. depending on deficiency.
Note: Common deficiencies are noted in vegetarians and high protein consumers.
Vitamin B complex formula should include all the B-complex vitamins so far
discussed plus other important vitamins vital to the growth process. Be sure to
read labels and check with your pharmacist to make sure your formula includes
the proper amounts of each vitamin best suited to your needs.
Vitamin C (Ascorbic Acid, Cevitamin Acid)
What it does:
1. Aids in healthy bones and teeth.
2. Prevents scurvy.
3. Helps treat and prevent common colds.
4. Enables protein cells to hold together.
5. Aids blood vessel circulation.
Best Sources: Citrus fruits, tomatoes, berries, cauliflower, raw cabbage and
potatoes.
Supplement: (1,000 to 10,000 mg. per day)
Note: Plays a primary role in the growth and repair of body tissue cells.
Vitamin D (Calciferal, Viosterol, Ergosterol)
What it does:
1. Essential for strong bones and teeth.
2. Prevents rickets, which deteriorates bones and could cause bowed legs, knock knees and
poor posture.
3. Aids treatment of conjunctivitis.
4. Aids vitamin A.
Best Sources: Milk products, fish liver oil, fish meats and sunlight.
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Supplement: (400 to 1000 IU per day)
Vitamin E (Tocopherol)
What it does:
1. Supplies oxygen to the body for more endurance.
2. Essential for virility.
3. Helps prevent and destroy blood clots.
Best Sources: Wheat germ, eggs, leafy greens, soy beans, spinach, whole
wheat, and broccoli.
Supplement: (200 to 1000 IU per day)
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Note: Due to chlorinated drinking water, in a large percentage of the population,
vitamin E may be in great demand.
Vitamin F (Unsaturated Fatty Acids Linoleic and Arachidonic)
What it does:
1. Aids in growth.
2. Helps prevent heart disease.
3. Helps prevent ?cholesterol deposits in arteries.
Best sources: Vegetable oils, walnuts, pecans, and almonds, soybeans,
linseed and sunflower oils.
Supplement: (100 to 150 mg)
Note: For best absorption take with vitamin E. If you consume excessive amounts of
carbohydrates, you will probably need more vitamin F.
Vitamin K (Menadione)
What it does:
1. Aids in proper blood clotting.
2. Helps prevent internal bleeding and hemorrhaging.
Best sources: Egg yolk, yogurt, fish liver oils, soybean, green vegetables and
kelp.
Supplement: (Approximately 300 mcg. is adequate)
Note: Due to an abundance of natural vitamin K, supplementation is not usually
necessary. See a doctor before taking a supplement.
Important: Proper amounts of vitamins will differ depending on individual characteristics
and diet. Certain dosages may not be suitable for all individuals and could be
detrimental to your health. Please seek advice of a physician when supplementing
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with vitamins. All vitamins in this chapter will not be needed however, they are
noted because of their ability to work well in a totally balanced diet.
