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The human body needs nutrients and substances to be able to regulate its functions and to be healthy. Vitamins are one of the most important groups of nutrients for human and animal life, and without them, it would be impossible to carry out certain functions. But how many vitamins are there? What are each one’s duties? Well, here we bring you a vitamin list with their characteristics, but first, let’s review a little about vitamins.

Functions 

Vitamins are ingested through the diet. That is why a varied diet offers more nutrients, not just vitamins. Its functions are focused on

  • Participating in the formation of chemicals in the nervous system
  • Participating in the formation of hormones, red blood cells, and genetic material
  • Regulating metabolic systems
  • They are necessary for growth and health

 Processing food and the act of cooking food causes the loss of a lot of nutrients. Therefore in most cases, it’s better to eat fresh, raw and organic food.

Types Of Vitamins

Types of Vitamins Infographic

There are a total of 13 vitamins that are found in different food sources, and they are divided mainly into 2 groups, the Water-soluble, and the Fat-soluble.

The word Water-soluble refers to the fact that it is possible that it is diluted in water since they do not contain as many lipids and it is possible that its molecules join with those of water. They are absorbed by simple diffusion. Their excess is excreted in the urine and the body cannot store them, so they are easily eliminated. It is necessary to consume them daily, and they can be obtained from fruits, vegetables, milk, and meat products.

The water-soluble vitamins are:

  • Vitamin C or ascorbic acid
  • Vitamin B1 or Thiamine
  • Vitamin B2 or Riboflavin
  • Vitamin B3 or Niacin
  • Vitamin B5 or Pantothenic Acid
  • Vitamin B6 or Pyridoxine
  • Vitamin B8 or Biotin
  • Vitamin B9 or Folic Acid
  • Vitamin B12 or Cyanocobalamin

On the other hand, the fat-soluble vitamins are those that are not diluted in water, but in oils and certain fats, since they contain many lipids that make their union with water molecules impossible, but with other lipid chains. Also, for this reason, they are difficult to eliminate in the body. They are obtained from fruits, vegetables, fish, egg yolks, and some nuts.

The fat-soluble vitamins are:

  • Vitamin A or Retinol
  • Vitamin D or Calciferol
  • Vitamin E or A-Tocopherol
  • Vitamin K or Phytomenadione

Vitamin List

Now that you know a little more about vitamins, we show you this vitamin list divided into fat-soluble and water-soluble:

Fat-soluble vitamin list:

Retinol (A)

Description

Benefits

Recommended Daily Dose

Natural Sources

Participates in reproduction, protein synthesis and muscle differentiation and is necessary to maintain the immune system and to maintain the skin and mucous membranes.

Its effects are visible at the skin level, on the nails, hair, eyesight and teeth. In addition, it positively influences the immune and reproductive systems and prevents night blindness

 0.8-1mg / day

  • Carrot
  • Spinach
  • Parsley
  • Tuna
  • Cheese
  • Yolk
  • Pumpkin
  • Chard
  • Apricot

Calciferol (D)

Description

Benefits

Recommended Daily Dose

Natural Sources

Vitamin D is related to sunbathing because it is obtained mainly by the action of ultraviolet rays (solar rays). The lack of this vitamin causes tooth decay and bone-type malformations. It favors the intestinal absorption of calcium and phosphorus.

Keeps our bones strong, because it helps absorb calcium from food

 0.01mg/day

  • Blue Fish
  • Yolk
  • Liver
  • Egg
  • Mushrooms
  • Milk
  • Yogurt

a-tocoferol (E)

Description

Benefits

Recommended Daily Dose

Vitamin E is an antioxidant that participates in the protection of lipids. It has a protective effect on cell membranes. In addition, it inhibits the synthesis of prostaglandins.

Capable of preventing vascular diseases, stabilizing the cell membrane

0.08mg/day

  • Vegetable oils
  • Liver
  • Nuts
  • Coconut
  • Soy
  • Avocados
  • Blackberries
  • Fish
  • Whole grains

Phytomenadione (K)

Description

Benefits

Recommended Daily Dose

Natural Sources

This vitamin is essential for the synthesis of numerous coagulation factors since it reacts with some proteins in charge of the process. It is not necessary to store it in large quantities because during its performance it regenerates.

Reinforces blood clotting

0.1mg/day

  • Alfalfa
  • Fish liver
  • Cauliflower
  • Yolk
  • Soy oil

Water-soluble vitamin list:

Ascorbic acid (C)

Description

Benefits

Recommended Daily Dose

Natural Sources

Vitamin C is necessary for the synthesis of collagen, healing, absorption of iron of plant origin and, in addition, it is an antioxidant.

It helps to reduce stress, is beneficial for bones, blood and teeth.

60-70mg/day

  • Kiwi
  • Blackberries
  • Orange
  • Lemon
  • Spinach
  • Parsley
  • Broccoli
  • Strawberries
  • Leek
  • Tomatoes

Thiamine (B1)

Description

Benefits

Recommended Daily Dose

Natural Sources

It is part of a coenzyme that intervenes in energy metabolism, therefore, it is necessary to obtain carbohydrates and fatty acids (ATP). It is also essential for the functioning of the nervous system and the heart.

Important to the nervous system and prevents depression, tiredness, anaemia.

1.5-2mg/day

  • Meats
  • Eggs
  • Cereals
  • Nuts
  • Vegetables
  • Yeast
  • Pipes
  • Peanuts
  • Chickpeas
  • Lentils

Riboflavin (B2)

Description

Benefits

Recommended Daily Dose

It is also involved in the release of energy and is related to maintaining good skin and eye health.

Improves metabolism

1.8mg/day

  • Cheese
  • Coconut
  • Mushrooms
  • Eggs
  • Lentils
  • Cereals
  • Milk
  • Meat
  • Yeast
  • Almonds

Niacin (B3)

Description

Benefits

Recommended Daily Dose

Natural Sources

It is part of two coenzymes (NAD and NADP) and, therefore, is another vitamin that participates in the energy metabolism of carbohydrates, amino acids, and lipids.

It gives us enough energy to do our activities

15mg/day

  • Wheat
  • Yeast
  • Liver
  • Almonds
  • Mushrooms
  • Meat
  • Salmon
  • Tuna
  • Green peas
  • Nuts

Pantothenic Acid (B5)

Description

Benefits

Recommended Daily Dose

Natural Sources

This vitamin is involved in different stages of the synthesis of lipids, neurotransmitters, thyroid hormone and haemoglobin. In addition, it helps with the regeneration of tissues.

Prevents infections and aids digestion

50mg/day

  • Beer yeast
  • Royal jelly
  • Egg
  • Mushrooms
  • Avocado
  • Cauliflower
  • Cereals
  • Peanuts
  • Walnuts
  • Meat

Pyridoxine (B6)

Description

Benefits

Recommended Daily Dose

Natural Sources

Participates in the metabolism of proteins and fatty acids, the formation of haemoglobin and nucleic acids (DNA and RNA). Facilitates the release of glycogen from the liver to the muscles. Determinant in the regulation of the central nervous system.

It favors growth and healthy skin, as well as good intestinal function

2.1mg/day

  • Lentils
  • Chickpeas
  • Chicken
  • Pork
  • Banana
  • Cereals
  • Liver
  • Nuts
  • Avocado
  • Eggs

Biotin (B8)

Description

Benefits

Recommended Daily Dose

Natural Sources

It is necessary for the skin and circulatory system, participates in the formation of fatty acids, helps in the disintegration of carbohydrates and fats to maintain stable body temperature and optimal energy levels.

Improves the health of hair, nails and skin

0.1mg/day

  • Walnuts
  • Peanut
  • Liver
  • Kidney
  • Chocolate
  • Egg
  • Cauliflower
  • Mushrooms
  • Hazelnuts
  • Bananas

Folic Acid (B9)

Description

Benefits

Recommended Daily Dose

Natural Sources

Necessary for the formation of cells and DNA, and it is important for the first month of formation. It works together with vitamin B12 and vitamin C in the use of proteins. Contributes to maintaining the formation of the intestinal tract.

Prevents deformities in newborns and better circulation

0.3mg/day

  • Lettuce
  • Carrot
  • Parsley
  • Tomato
  • Spinach
  • Nuts
  • Eggs
  • Milk
  • Fish
  • Liver

Cyanocobalamin (B12)

Description

Benefits

Recommended Daily Dose

Natural Sources

Essential for the creation of blood cells in the bone marrow. It helps prevent anaemia and is necessary for the functioning of the nervous system.

Generation of blood and the nervous system.

0.0005mg/day

  • Carrot
  • Tomato
  • Nuts
  • Eggs
  • Milk
  • Fish
  • Spinach
  • Lettuce
  • Beer yeast
Our Scalar Light Natural Foods Program Includes the following...(click to open)

Natural Foods Assembled via Scalar Light

Fruits

  1. acai berry
  2. Andes berry
  3. apple
  4. apricot
  5. areca nut
  6. avocado
  7. bael
  8. banana
  9. bilberry
  10. bitter melon
  11. black currant
  12. black mulberry
  13. blackberry
  14. blueberry
  15. blushwood berry
  16. calamansi
  17. calamondin
  18. carambola
  19. cempedak
  20. cherry
  21. Chilean guava
  22. coconut
  23. cranberry
  24. curry berry
  25. date palm
  26. dragon fruit
  27. durian
  28. eggplant
  29. elderberry
  30. elephant apple
  31. fig
  32. garcinia cambogia
  33. goji fruit
  34. grape
  35. grapefruit
  36. guava
  37. haskap berry
  38. honeydew melon
  39. jaboticaba
  40. jackfruit
  41. jaltomata
  42. Japanese wineberry
  43. kiwi
  44. kumquat
  45. lemon
  46. lime
  47. long pepper
  48. loquat
  49. lychee
  50. mandarin
  51. mango
  52. mangosteen ( Garcinia mangostana )
  53. maqui berry
  54. moringa oleifera
  55. Myrciaria glomerata
  56. nectarine
  57. olive
  58. onion
  59. orange
  60. passion fruit
  61. papaya
  62. peach
  63. pear
  64. pequi
  65. persimmon
  66. pineapple
  67. plantain
  68. plum
  69. pomegranate
  70. pomelo
  71. pumpkin
  72. raspberry
  73. saw palmetto
  74. soursop (Annona mricata)
  75. strawberry
  76. tamarillo
  77. tamarind
  78. tangerine
  79. watermelon
  80. white mulberry

Grains

  1. amaranth
  2. barley
  3. broomcorn millet
  4. brown rice
  5. buckwheat
  6. foxtail millet
  7. oats
  8. rice
  9. rye
  10. sorghum
  11. spelt
  12. teff
  13. wheat

Herbs

  1. ajamoda
  2. anise
  3. ashwagandha
  4. astragalus
  5. barberry
  6. basil
  7. bearberry
  8. bedstraw
  9. bee pollen
  10. black cohosh
  11. black cumin
  12. black pepper
  13. black truffle
  14. borage
  15. box myrtle
  16. brahmi
  17. burdock
  18. butcher’s broom
  19. Calotropis gigantean
  20. Calotropis procera
  21. cardamom
  22. cayenne pepper
  23. chamomile
  24. chicory
  25. cinnamon
  26. citraka
  27. chives
  28. clove
  29. Coccinia indica
  30. coltsfoot
  31. comfrey
  32. coriander
  33. costmary
  34. cumin
  35. dill
  36. Drega volubilis
  37. echinacea
  38. eyebright
  39. fennel
  40. fenugreek
  41. figwort
  42. Ferulago angulata
  43. gardenia or zhi zi
  44. gentian
  45. ginger
  46. ginkgo biloba
  47. ginseng
  48. gotu kola
  49. grey nicker
  50. Gymnema sylvestre
  51. gynostemma
  52. haritaki
  53. hawthorn
  54. hibiscus
  55. honey
  56. honey bush
  57. horse tail
  58. Huperzia serrata
  59. hyssop
  60. Japanese honeysuckle
  61. konjac
  62. lemon balm
  63. lemongrass
  64. leucas aspera
  65. linseed
  66. lupin bean
  67. macca
  68. mallow
  69. marantodes pumilum
  70. marica
  71. marigold
  72. meadowsweet
  73. milk thistle
  74. mint
  75. misai kucing
  76. mistletoe fig
  77. morinda citrifolia
  78. mustard seed
  79. nasturtium
  80. nutmeg
  81. oregano
  82. parsley
  83. peppermint
  84. pippali
  85. plantago
  86. red clover
  87. rosemary
  88. safflower
  89. saffron
  90. sage
  91. saffron
  92. sage
  93. sarsaparilla
  94. sassafras
  95. schisandra
  96. Sheng Mai San
  97. Skullcap
  98. slippery elm
  99. Sophora japonica
  100. sorghum
  101. sorrel
  102. St. John’s Wort
  103. star anise
  104. stinging nettle
  105. sweet marjoram
  106. Thunder God vine
  107. thyme
  108. tongkat ali
  109. turmeric
  110. Tylophora indica
  111. Tylophora tenuis
  112. valerian
  113. wheat grass
  114. white horehound
  115. willow
  116. wormwood
  117. yarrow
  118. yellow dock

 

Nuts

  1. black walnut
  2. cashews
  3. hazelnut
  4. macademia
  5. pistachio
  6. walnuts

Seeds

  1. almond
  2. cacao
  3. Chia
  4. Chilgoza pine nut
  5. flax seed
  6. lupin bean
  7. pomegranate
  8. pumpkin seed
  9. quinoa
  10. sesame seed
  11. sunflower seeds
  12. wild rice

Vegetables

  1. adzuki bean
  2. artichoke
  3. arugula
  4. asparagus
  5. bambara groundnut
  6. beet root
  7. bell pepper
  8. black bean
  9. blackeyed pea
  10. broccoli
  11. Brussels sprout
  12. buttercup squash
  13. cabbage
  14. canna
  15. carrot
  16. cassava
  17. cauliflower
  18. celery
  19. chard
  20. chickpea
  21. chives
  22. corn
  23. cowpea
  24. cucumber
  25. dandelion
  26. duckweed
  27. faba bean
  28. green bean
  29. green cabbage
  30. horseradish
  31. ivy gourd
  32. kale
  33. kohlrabi
  34. leek
  35. lettuce
  36. mung bean
  37. okra
  38. onion
  39. pea
  40. pigeon pea
  41. potato
  42. radish
  43. red cabbage
  44. rutabaga
  45. sago
  46. soybean
  47. spinach
  48. sweet pea
  49. sweet potato
  50. taro
  51. tomato
  52. turnip
  53. wakame
  54. water caltrop
  55. water chestnut
  56. white horehound
  57. yam
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