AnA BoNeS - Recently Updated Pages

MOTIVATION GUIDE

thindragon — Tue, 22 Dec 2009 00:36:53 CST

Motivation is the best important part of dieting same as life goals. Without it all the plans fail on the first hardest or critical point.
It is necessary "motor" for a good start and to keep on.
But how to find it? How to work it out? I would like to help You answer these questions and guide You as I can.

At first:
Start from small steps, which are really available to reach.

CALORIES CONVERTION AND READING LABELS

thindragon — Mon, 21 Dec 2009 04:22:37 CST

Energy arises primarily from the combustion of fats, carbohydrates (starch and sugars) and proteins.

The energy value of food products shall be in kilocalories (kcal) or kilojoules (kJ). ,

Burning of 1 g of fat formed 9 kilocalories (kcal) or 37 kilojoules (kJ)

while 1 g of protein or carbohydrates, 4 kcal, ie 17 kJ.

1 kcal, equivalent to 1000 calories (cal). By contrast, 1 kJ to 1000 joules (J).

Prefix KILO =( mean) x 1000

Manufacturers of light encourage their purchase by placing information on the packaging of the energy value given in the wrong units, such as "less than 1 calorie," "only 0.5 calories. It sounds great, but this is false information, because these products simply do not exist. In fact, 100 ml (100g) Product provides 0.28 kilocalories, which is 280 calories, or 0.2 calories, ie 200 calories. And they correctly calculated values are placed on the package, but a very small print.

Watch the units. And count in the same units.

Minimum of body process energy usage is 500 - 700 KILOcalories

HELP

xxdeexdeexx — Sun, 20 Dec 2009 20:52:36 CST

I NEED HELP.

Members art page: the perfect place to share your art, poetry or photos.

InvisiblyDisordered — Sun, 20 Dec 2009 20:35:20 CST

created by - ?	http://i267.photobucket.com/albums/ii313/Toastie716/sitr.jpg - bigger image created by - HelenRose
Different Now She was tired, says the bed left undone. Frustrated, says the countless hair products Strewn next to the detangling brush. Ready to give up, says the school books On the carpeted floor, soft and blue like the sea. Ready to get away to another world, says the novels About made up people like her, But with different situations than she. Some worse and made her weep, says the salt water left on the pages Some better that she envies, says the scratched out names Of characters, replaced with her own Happy says the smile on her face In the family holiday portrait, but what about her eyes? Well I can see they tell a different story. A story that has never been told. A story about her, kept under lock and key, Held captive by her own hurting heart To protect her. She’s not like she once was says the hidden Journal beneath her mattress, where nobody Could unleash its many aches. She wishes for someone she could confide in, Says the tears that lulled her to sleep last night, Still leaving her pillow moist. Something’s wrong… She’s different now - Sa'Misty Utley	Add photo caption or credit here.
Add photo caption or credit here.	Add photo caption or credit here.
Add photo caption or credit here.	Add photo caption or credit here.

Entertainment

pieces_of_me — Sat, 19 Dec 2009 06:13:35 CST

~Books~

The Secret Languages of Eating Disorders -Peggy Claude-Pierre
Stick Figure: A Diary of My Former Self -Lori Gottlieb

~Movies~

Anorexia & Bulimia: At Time of Diagnosis
Anorexia and Bulimia: The Truth
Beautiful Girls
Best Little Girl in the World
Center Stage
Crossing the Line
Desperately Hungry Housewives*NEW
Drop Dead Gorgeous
Dying to be Perfect: the Ellen Hart Pena Story
Dying to Dance
Eating
For the Love of Nancy
Gilda Radner: It's Always Something
Girl Interrupted
Hunger Point
The Karen Carpenter Story
Kiss My Act
Little Girls in Pretty Boxes
Living with Size Zero*NEW
Nadia
Perfect Body
Real Women Have Curves
Sharing the Secret
Thin at Any Cost: Treating Eating Disorders
What's Eating Gilbert Grape
Wasting Away: Anorexia Nervosa
A Secret Between Friends
A Very Serious Comedy About Women and Food
Beyond Killing Us Softly: The Strength to Resist
Beyond the Looking Glass: Self-Esteem & Body Image
Body Image: The Quest for Perfection
The Wasteland: Eating Disorders in America
Body Talk
Body Talk 2: It's a new language
Bridget's Stroy: Fighting to Survive Anorexia
The Silent Hunger: Anorexia and Bulimia
The Guaranteed Cure: A Case of Bulimia-Anorexia
Catherine: Parents of an Anorexic (The Story Behind)
Cathy Rigby on Eating Disorders
The Famine Within
The Discovery of Dawn
Sharing the Secret
Dieting: The Danger Point
Self-Image and Eating Disorders: A Mirror for the Heart
The Ellen Hart Pena Story: Dying to be Perfect
Girls Who Don't Eat (Oprah)
Having Your Cake: Goodbye to Bulimia
Season in Hell
In Our Own Words: Personal Account of Eating Disorders
John Bradshaw on Eating Disorders
Kate's Secret
The Secret Life of Mary Margaret: Portrait of a Bulimic
Dying to be Thin
Perfect Body
Perfect Illusions
Prozac Nation

~Songs~

(from The Sound of White)
This is a list of songs that are either directly ed-related or that fit that general mood, with quotes.
My skin - Natalie Merchant '' Take a look at my body Look at my hands There is so much there that

i don't understand

The Sound of White - Missy Higgins - "my silence solidifies until that hollow void erases you till I can't feel at all"
Ana's Song - Silverchair- "and you're my obsession, I love you to the bones"
She's Falling Apart - Lisa Loeb - "she looks at her arms and she rolls down her sleeves and her mother is starting to see through her lies...and even though nobody's looking she's falling apart"
Feed Me - Juliana Hatfield - "oh baby feed me new, i'm down to 102"
Paper Bag - Fiona Apple - "hunger hurts but starving works"
Slide - Ani DiFranco - "she was hungry,so hungry, she was trying to think clear...and some viscious whispering voice kept saying you have no choice"
That Day - Natalie Imbruglia - "and it's okay and i'm small and i'm divine, and it's beautiful"
Sympathy - Goo Goo Dolls - "stranger than your symptathy, and this is my apology, i've killed myself from the inside out, and all my fears have pushed you out"
Not A Pretty Girl - Ani Difranco - "I am not a pretty girl, that is not what I do"
Parade On - Charlotte Martin - "she needs a reason to parade on, she needs a new road to pave, she needs a reason to parade on, it's wearing her outsides thin"
Sweet Chariot - Charlotte Martin - "my denial is how we begin and how we will end, and now that I know, sweet chariot come, come, take me away from my fears"
Belief - Gavin DeGraw - "with a knife in the shape of your mouth in the form of your body with the wrath of a god, you stood by me, belief"
Bad Habit - Dresden Dolls - "you might say it's self destructive but I say I'd kick the bucket sixty times before I'd kick the habit"
Drowning - Missy Higgins - "and when your childhood slips away you find you face a brand new day and you know it can't be the same again"
Your Armor - Charlotte Martin - "is your armor thin again, do I want to wear it down, am I worthy to come in, do you want to be found wandering between the girl you search for and the one you leave"
Superhero - Ani DiFranco - "I used to be a superhero, no one could hurt me, not even myself"
Girl Anachronism - Dresden Dolls - "you can tell from the scars on my arms and the cracks in my hips...that I'm not the carefullest of girls"
Pretty Thing - Charlotte Martin - "I am not your pretty thing"
Fallen - Sarah McLaughlan - "though I've tried I've fallen I have sunk so low, I messed up"
Crucify - Tori Amos - "why do we crucify ourselves, every day I crucify myself, and nothing I do it good enough for you"
Tonight and the Rest of My Life - Nina Gordon - "I feel so light, this is all I wanna feel tonight, tonight and the rest of my life"
Silent All These Years - Tori Amos - "sometimes I hear my voice and it's been here silent all these years"
Rainy Days and Mondays - The Carpenters - "walking around, nothing to do but frown, rainy days and Monday's always get me down"
Swiss Army Romance - Dashboard Confessional - "you're dying to look cute in your blue jeans, but you're plastic just like everyone, could be anyone"
World on Fire - Sarah McLaughlan - "world on fire, more than I can handle, bring it to the table, bring what I am able"
32 Flavors - Ani DiFranco - "someday you are gonna get hungry, and eat most of the words that you said"
Will I Lose My Dignity? - RENT Soundtrack - "will I lose my dignity, will someone care, will I wake tomorrow from this nightmare?"
3 A.M - Matchbox 20 (the acoustic version is incredible!) - "she believes that life is made up of all that she used to"

weekly winners-members art competition

neelola — Sun, 13 Dec 2009 19:10:33 CST

There is no abstract available for this page revision.

Humour. We need this.

barbie67 — Sat, 12 Dec 2009 00:40:05 CST

Weight loos aid doll ........Great and funny article...

Fat tax in airlines

You know you're friends with ED when...

Sophieheartstone — Fri, 04 Dec 2009 04:25:01 CST

You feel successful when you’re hungry.

Eating literally makes you nauseous now.

You can only drink water because there’s no way anything else has no calories.

You know exactly how many calories you’ve eaten at any point during the day.

You sell your friends on healthier foods by reciting number of calories by heart and explaining how low it is (even though they don’t care at all), when you yourself haven’t eaten that product in at least 3 months because 120 calories is more than half of your daily allowance.

You love to cook for people but will never touch the food you make.

You try and convince other people to eat foods you want so that you can watch them and then ask them how it was.

You eat the whole Jello not because you want it, but because you already counted all ten calories so you’re sure as hell going to eat them all!

Everyone thinks you have massive food allergies (lactose intolerant, can’t eat gluten, bread, potatoes or other high cal foods make you sick), and/or that you are a strict vegan or vegetarian.

You start every morning with a cup of green tea to boost your metabolism.

You spice up all your foods so you burn more cals.

You drink a capful of Apple Cider Vinegar in water every day to boost your metabolism.

Extra points if you do all three and get super stressed out when you can’t, don’t have time, or aren’t allowed.

You’re freaking out because you don’t have a scale so you’re eating less than you ever have because you’ve obviously gained weight in the last 2 hours.

You use more time washing dishes than eating out of them (example…I used 3 dishes to eat ¼ cup of veggies… one to microwave, one to measure, and one to eat off of. Necessary? No. I just like to waste time when I’m supposed to be eating.)

You eat like a bird or not at all during the day only to binge/purge occasionally at night when no one can watch you pig out.

You only buy healthy foods because you’re terrified of the calories but you’ll eat all the grapes, hard boiled eggs, and lettuce in your home in one night.

You feel like you aren’t even good at having an ED.

Feel free to add your own! I got bored during my lunch break and this is what I came up with so far. :-P

You volunteer for surgical procedures so that you get to fast for days.
You spend 45 minutes in the shop when all your buying is bread! (you have to read the nutritional info on every brand of bread)
You know where every toilet is in a 10 mile radius.
You realise the only people you confide in are your friends from anabones.
You love doing house work, and always keep busy because that means you will lose more weight.
You jump on the scales after even handeling food.
You start signing up for football or tennis classes at school/college even though everybody knows you hate sports.
You have a morbid fascination with overweight people.
You start walking your neighbours dog after you walk your own dog.

You eat things you hate or dislike, but won’t touch the things you love to eat.
You go out with multiple friends, one right after the other so you can tell group 1 you have dinner plans with group 2, while simultaneously telling group 2 you already ate with group 1.
You nap to avoid eating.

You've actually wondered if whitening strips have calories...
You spill you're own mates food at lunch so you don't have to resist asking for it
You have you mate buy you water from the snack line so you can avoid walking past the cookies
You've avoided a salad bar because there was fattening foods right next to it
You tell your family you want to stop having birthday parties so you don't have to eat cake/you can fast on your birthday

ANA beliefs

Sophieheartstone — Fri, 04 Dec 2009 04:11:57 CST

Caution While Reading!

-I believe in Control, the only force mighty enough to bring order to the chaos that is my world.
-I believe that I am the most vile, worthless and useless person ever to have existed on this planet, and that I am totally unworthy of anyone's time and attention.
-I believe that other people who tell me differently must be idiots. If they could see how I really am, then they would hate me almost as much as I do.
-I believe in perfection and strive to attain it.
-I believe in salvation through trying just a bit harder than I did yesterday.
-I believe in calorie counters as the inspired word of god, and memorise them accordingly.
-I believe in bathroom scales as an indicator of my daily successes and failures.
-I believe in hell, because I sometimes think that I'm living in it.
-I believe in a wholly black and white world, the losing of weight, recrimination for sins, the abnegation of the body and a life ever fasting.

Thin Commandments

MariesaAnn — Wed, 21 Oct 2009 11:17:35 CDT

Before You read commandments ......

http://www.something-fishy.org/memorial/memorial.php Ana memorial

1. If you aren't thin you aren't attractive.
2. Being thin is more important than being healthy.
3. You must buy clothes, cut your hair, take laxatives, starve yourself, do anything to make yourself look thinner.
4. Thou shall not eat without feeling guilty.
5. Thou shall not eat fattening food without punishing oneself afterwards.
6. Thou shall count calories and restrict intake accordingly.
7. What the scale says is the most important thing.
8. Losing weight is good/ gaining weight is bad.
9. You can never be too thin.
10. Being thin and not eating are signs of true will power and success.

Loved memories...

courtneycatastrophy — Wed, 21 Oct 2009 01:40:23 CDT

it was all a lie. there is no josie. i lied to all of you. im actually a fat girl who likes to make things up. im sorry. i really am. i know im sick. just not in the same way as you guys. it was stupid of me to do this. i caused a lot of heartbreak. im sorry. its over. its done with. i wont be back to bother you ever again.
-CourtneyCatastrophy

I want to include a poem that i wrote when i was 15, just after the death of my best friend. She was 16 and she ended her own life. It was something that devestated everyone who knew her. Jen i`ll never forget you. Thank you for being my friend and support, your life was cut short but I`m grateful that I was blessed enough to be a part of it.

A missing friend

I`ll miss you in the morning light,

And when I`m all alone in night,

And if in darkness I take fright,

And lose my memory or my sight,

Of you and I in days gone by,

I`ll bite my lip and I won`t cry,

And I won`t bleed and I won`t sigh,

And I wont`t think I want to die,

Because you to me will always be,

The sweetest most beautiful memory.

Chat room

prettybones — Sat, 03 Oct 2009 18:26:04 CDT

Chat room

I want to try this one if it is working well without any problems. I hope You will be more happy now..

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Inactive or inappropriately run groups will be disabled or passed on to other moderators. 5. xat.com Paid for Premium Services 5.1 xat.com offer certain premium services that are subject to charges 5.2 all premium services purchased from xat.com can only be used in the xat.com chat box and within the terms and conditions of xat.com 5.3 xat.com retains the right to withdraw premium services 5.4 when premium services are purchased from xat.com by the user, the amount of xats (credits) used for that purchase will be deducted from the users account immediately. The user will not have a right to cancel the order after the order has been placed 5.5 If a user is banned from the xat.com site for contraventions of xat.com terms and conditions they will lose the right to a refund of xats (credits). In some circumstances unused credits may be refunded to the user if more than 200 xats remain in a deactivated user account. The costs incurred by xat.com in providing this refund will be deducted from the outstanding user balance in question. If the costs exceed the balance no refund will be made. DISCLAIMERS OF WARRANTIES THE SERVICE AND THE MATERIALS ARE PROVIDED "AS IS" AND "AS AVAILABLE," AND WITHOUT WARRANTY BY XAT.COM, AND, TO THE MAXIMUM EXTENT ALLOWED BY APPLICABLE LAW, XAT.COM EXPRESSLY DISCLAIM ALL WARRANTIES, EXPRESS AND IMPLIED, INCLUDING, BUT NOT LIMITED TO, THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE AND ANY WARRANTY OF NONINFRINGEMENT. THERE IS NO WARRANTY THAT THE SERVICE OR THE MATERIALS WILL MEET YOUR REQUIREMENTS, OR THAT YOUR ACCESS TO THE SAME WILL BE UNINTERRUPTED OR ERROR-FREE. XAT.COM DO NOT WARRANT, GUARANTEE, OR MAKE ANY REPRESENTATIONS REGARDING THE USE OR THE RESULTS OF THE USE OF THE SERVICE OR THE MATERIALS WITH RESPECT TO PERFORMANCE, ACCURACY, RELIABILITY, SECURITY CAPABILITY, CURRENTNESS OR OTHERWISE. YOU WILL NOT HOLD XAT.COM RESPONSIBLE FOR ANY DAMAGES THAT RESULT FROM YOU ACCESSING THE SERVICE OR USING THE SERVICE AND/OR THE MATERIALS. NO ORAL OR WRITTEN INFORMATION OR ADVICE GIVEN BY ANY PERSON SHALL CREATE A WARRANTY IN ANY WAY WHATSOEVER RELATING TO XAT.COM. UNDER NO CIRCUMSTANCES SHALL XAT.COM BE LIABLE FOR ANY UNAUTHORIZED USE OF THE SERVICE AND/OR THE MATERIALS. LIMITATION OF LIABILITY TO THE FULLEST EXTENT PERMISSIBLE PURSUANT TO APPLICABLE LAW, UNDER NO CIRCUMSTANCES SHALL XAT.COM BE LIABLE TO YOU FOR ANY CONSEQUENTIAL, INCIDENTAL, INDIRECT, SPECIAL OR SIMILAR DAMAGES (INCLUDING, WITHOUT LIMITATION, DAMAGES FOR LOSS OF BUSINESS PROFITS, BUSINESS INTERRUPTION, LOSS OF BUSINESS INFORMATION, AND THE LIKE) ARISING OUT OF THE USE OR INABILITY TO USE THE SERVICE AND/OR THE MATERIALS, EVEN IF XAT.COM, HAVE BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. BECAUSE SOME JURISDICTIONS DO NOT ALLOW THE EXCLUSION OR LIMITATION OF LIABILITY FOR CONSEQUENTIAL OR INCIDENTAL DAMAGES, THE ABOVE LIMITATION MAY NOT APPLY TO YOU. TO THE EXTENT THAT IN A PARTICULAR CIRCUMSTANCE ANY DISCLAIMER OR LIMITATION ON DAMAGES OR LIABILITY SET FORTH HEREIN IS PROHIBITED BY APPLICABLE LAW, THEN, INSTEAD OF THE PROVISIONS HEREOF IN SUCH PARTICULAR CIRCUMSTANCE, XAT, SHALL BE ENTITLED TO THE MAXIMUM DISCLAIMERS AND/OR LIMITATIONS ON DAMAGES AND LIABILITY AVAILABLE AT LAW OR IN EQUITY BY SUCH APPLICABLE LAW IN SUCH PARTICULAR CIRCUMSTANCE, AND IN NO EVENT SHALL SUCH DAMAGES OR LIABILITY EXCEED THE AMOUNT PAID BY YOU FOR THE SERVICE.. GOVERNING LAW

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looking for a ana buddy

dragona_85 — Sat, 19 Sep 2009 10:04:11 CDT

There is no abstract available for this page revision.

looking for a mia buddy

dance4life87 — Mon, 07 Sep 2009 19:59:12 CDT

Hey thank you all for emailing me about this. I have found a wonderful buddy from this website and i hope that the rest of you can use this page to find a buddy as amazing as mine. Good luck to everyone
Jackie*

Thinspiration

Perfected-dreamer — Tue, 01 Sep 2009 01:35:42 CDT

Icons

Olsen Twins

Nicole Richie

Lindsey Lohan

Celebrities

Reg. ANA's

Fat People

Mixed Pic's

Models and Their Stats

Ballet

Gymnastics

self control

little_fairy — Mon, 24 Aug 2009 17:09:37 CDT

Regular ANA's

april_anorexia — Thu, 13 Aug 2009 22:36:25 CDT

If they can do how come you can't do it???

Interesting articles

thindragon — Mon, 03 Aug 2009 17:20:58 CDT

A British family of four, gets about $30,000 a year in benefits because they are “too fat to work,”
the London’s Daily Telegraph reported.

They have a combined weight of about 1,160 pounds.

“What we get barely covers the bills and puts food on the table,”

Philip Chawner, 53, told the newspaper. “It’s not our fault we can’t work. We deserve more.”
Philip and his wife weigh 336 pounds each. The daughters weigh in at 236 pounds and 252 pounds.

“I’m a student and don’t have time to exercise,” Emma Chawner said.
“We all want to lose weight to stop the abuse in the street, but we don’t know how.

This is just sad — these people give every other fat person a bad name. They are not “too fat to work,” I weigh more than some of the them. Seriously, get a desk job, work from home, do whatever — just stop making excuses. And clearly, you aren’t too fat to dye your hair!
March 20, 2009

Author: Justina Copyright © 2009 Ana_Bones

Too fat to work. Times

ANA

thindragon — Mon, 03 Aug 2009 17:19:31 CDT

ANA beliefs

ANA creed

Thin Commandments

letter from ANA

letter to ANA

Vitamins

thindragon — Mon, 03 Aug 2009 17:18:13 CDT

Author: Justina Copyright © 2009 Ana_Bones

Reviewed by GP Rudolph Folk

Recommended daily amounts (RDAs)

Throughout this fact-sheet, recommended daily amount refers to the European Union recommended daily amounts (EU/RDA) for nutritional labelling of food products. Nutritional requirements are often slightly different for young children and adolescents, and during pregnancy and breastfeeding. Ask your doctor or pharmacist if you are concerned about your own or your children's vitamin intake.
For more information read links attached to each Vitamin tittle

Vitamin A (retinol) properties link

Good for:

eyesight
growth
appetite and taste.

Signs of vitamin A deficiency:

night-blindness.

Good sources of vitamin A:

liver
fish-liver oil
carrots
green leafy vegetables
egg yolks
enriched margarine
milk products
yellow fruits.

Recommended daily amount: 800 micrograms.

Poisoning: vitamin A is a fat-soluble vitamin and so it is stored for a long time in the human body, especially in pregnancy. An overdose may be dangerous.

Destroyed by: fatty acids.

Vitamin B1 (thiamine) properties link

Good for:

nervous system
digestion
muscles
the heart
alcohol-damaged nervous tissues.

Signs of vitamin B1 deficiency:

tingling in fingers and toes
confusion
difficulties in maintaining balance
loss of appetite
exhaustion
weakened powers of concentration.

Good sources of vitamin B1:

liver
yeast
rice
wholemeal products
peanuts
pork
milk.

Recommended daily amount: 1.4mg.

Poisoning: no poisoning dangers as the vitamin dissolves in water, so excess is excreted in the urine.

Destroyed by: high temperatures, alcohol and coffee.

Vitamin B2 (riboflavin) properties link

Good for:

growth
skin
nails
hair
sensitive lips and tongue
eyesight
protein, fat and carbohydrate breakdown.

Signs of vitamin B2 deficiency:

itching and irritation of the eyes
itching mucous membranes
itching lips and skin.

Good sources of vitamin B2:

milk
liver
yeast
cheese
green leafy vegetables
fish.

Recommended daily amount: 1.6mg.

Poisoning: no danger of poisoning as the vitamin dissolves in water, so excess is excreted in the urine.

Destroyed by: light (this is why milk-cartons are better than bottles) and alcohol.

Vitamin B6 (pyridoxine) properties link

Good for:

preventing skin conditions
nerve problems
helping the body absorb proteins and carbohydrates.

Signs of vitamin B6 deficiency: skin inflammation.

Good sources of vitamin B6:

fish
bananas
chicken
pork
whole grains
dried beans.

Recommended daily amount: 2mg. Women taking the contraceptive pill may need more.

Poisoning: may cause nerve problems in large doses, but current evidence is conflicting about the maximum safe dose. Discuss this with your pharmacist if you are concerned.

Destroyed by: the contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone).

Vitamin B12 (cobalamin) properties link

Good for:

making red blood cells
the formation of the nerves.

Signs of vitamin B12 deficiency:

tiredness due to anaemia
abnormalities of nervous tissue function.

Good sources of vitamin B12:

fish
liver
beef
pork
milk
cheese.

Vitamin B12 deficiency can arise in strict vegans because our dietary sources of vitamin B12 are animal in origin.

Recommended daily amount: 1 microgram.

Poisoning: no danger as the vitamin dissolves in water, so excess is excreted in the urine.

Destroyed by: water, sunlight, alcohol, oestrogen and sleeping pills.

Vitamin C (ascorbic acid) properties link

Good for:

the immune defence system
protection from viruses and bacteria
healing wounds
reducing cholesterol content of the blood
a natural laxative
cell lifespan
preventing scurvy.

Signs of vitamin C deficiency:

tiredness
bleeding gums
slow-healing wounds.

Good sources of vitamin C:

citrus fruits - especially kiwi fruit
berries
tomatoes
cauliflower
potatoes
green leafy vegetables
peppers.

Recommended daily amount: 60mg.

Poisoning: Large doses can cause diarrhoea and nausea. Some scientists have recently argued that 1 to 5g per day may influence your genes.

Destroyed by: boiling food, light, smoking and heat.

Vitamin D properties link

Good for:

strong bones and teeth.

Signs of vitamin D deficiency:

unhealthy teeth
osteomalacia (causes weakening of bones)
rickets in children.

Good sources of vitamin D:

cod-liver oil
sardines
herring
salmon
tuna
milk and milk products
sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D).

Recommended daily amount: 5 micrograms.

Poisoning: this vitamin is fat-soluble so can accumulate in the body and overdoses are dangerous.

Destroyed by: mineral oil.

Vitamin E (tocopherol) properties link

Good for:

fighting poisons - vitamin E is a powerful 'anti-oxidant'.

Signs of vitamin E deficiency:

weak muscles
fertility problems.

Good sources of vitamin E:

nuts
soya beans
vegetable oil
broccoli
sprouts
spinach
wholemeal products
eggs.

Recommended daily dose: 10mg

Poisoning: there is a theoretical but slight risk of overdose, as vitamin E is fat soluble.

Destroyed by: heat, oxygen, frost, iron, chlorine and mineral oil.

Folic acid properties

Good for:

production of red blood cells
essential during the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.

Signs of folic acid deficiency: anaemia, red tongue.

Good sources of folic acid:

carrots
yeast
liver
egg yolks
melon
apricots
pumpkin
avocado
beans
rye and whole wheat
green leafy vegetables.

Recommended daily amount: 200 micrograms. Pregnant women and women planning a pregnancy should take a daily supplement of 400 micrograms, continued for the first 12 weeks of pregnancy.

Poisoning: no danger of poisoning as it dissolves in water, so excess is excreted in the urine.

Destroyed by: water, sunlight, oestrogen, heat.