1. Protective ingredients or vitamins are found in most foods. In addition the human body manufactures some vitamins but usually in amounts too small to meet its needs. Some vitamins cannot be stored in the body and must be replenished daily. Vitamin pills which contain a minimum adult requirement of most identifiable vitamins should be taken only on the advice of a doctor. Your diet may be furnishing all the vitamins you need.
2. The best source of vitamins are foods in which they are naturally present. Of special importance to the shooter are the following vitamins and sources:
a. Vitamin A; is found in carrots, spinach, sweet potatoes, milk, liver, egg yolk and green and yellow vegetables. This vitamin builds resistance to the infection and helps the eyes to function normally in light of varying intensity. This feature is an aid in night vision. Vitamin A prevents and cures pellagra, a disease of the eyes and skin.
b. Vitamin B1; found in yeast, most meats, especially beef and pork, whole grain cereals, beans, peas, nuts and green vegetables. A deficiency of this vitamin causes great and persistent fatigue, aching leg muscles and bones and illness of the nervous system. Vitamin B1, prevents and cures beriberi, primarily a disease of the nervous system. Chronic alcoholics sometimes develop symptoms of the disease because alcohol diminishes the appetite and they fail to receive proper nourishment.
c. Vitamin C; the body does not store this vitamin and it must be replenished daily. It is found in citrus fruits, tomatoes, raw cabbage, strawberries and cantaloupe. Vitamin C promotes a healthy circulatory system, which is important to body energy; develops good sound bones, and teeth. This vitamin prevents and cures scurvy, a disease known by general listlessness and fatigue; sore, inflamed gums and various other dental disorders.
d. Vitamin D; is a fat soluble vitamin that prevents rickets. It becomes active when exposed to ultraviolet rays. Two variations of this vitamin are important in nutrition. One is vitamin D supplied by plants. The other, vitamin D3, is found in fish-liver oils, irradiated milk, and in all irradiated animals proteins. Scientists believe that vitamin D3 forms in the skin when the body is exposed to sunlight. Because of this it has been called the "sunshine vitamin. " Doctors have found that lack of vitamin D leads to serious bone changes. However, they have found that excessive amounts also cause serious bone changes.
e. Vitamin E; is a fat-soluble substance that scientists believe may be necessary for reproduction. All the functions of this vitamin are not known. The best sources of Vitamin E are wheat-germ oil and lettuce. Whole-grain cereals, meat, milk, eggs, liver, and most Vegetables also contain it.
f. Vitamin K includes a group of fat-soluble vitamins that are essential for making the blood clot. These vitamins are rather abundant in food. They are found particularly in the green leafy vegetables such as spinach, cabbage, kale, and cauliflower. Pork liver is also an excellent source. Intestinal bacteria manufacture vitamin K in the body. Therefore, deficiencies of this vitamin are rarely the result of poor diet. But deficiencies can result when something interferes with the normal function of the intestinal tract.
g. Certain minerals, including iron, copper, sulfur, calcium, phosphorus, iodine, and sodium, are needed for growth and to maintain tissues and regulate body functions.
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