|
Vitamin
|
Functions |
Natural
Sources |
Signs of
Deficiency |
|
Vitamin A
|
Needed for:
Normal retinal
function
Growth of bones
New cell growth
Essential for
healthy hair/skin/nails
Ovarian and
testicular function
Serves as a
co-enzyme |
Colored vegetables
Dairy products
Carrots
Organ meats
(liver, kidney, beef) |
Night blindness
Increased
susceptibility to infections dry skin and brittle hair
|
|
Carotendoids
(includes Beta Carotene) |
Precursor for
Vitamin A
The skin stores
Beta Carotene and converts it to Vitamin A when needed
Helps the eyes
adapt to darkness
Antioxidant that
protects against free radicals |
Dark green leafy
vegetables
Yellow and orange
vegetables and fruit |
Night blindness
Heart problems
High cholesterol
Constant infection
Wounds wont heal
Yeast infections
|
|
Thiamine
(B1) |
Serves as a
facilitator in the conversion of sugar and starch into
energy.
All B vitamins
help maintain a healthy nervous system |
Brewer's yeast
Rye
Whole wheat flour
Beans
Seeds
Brown rice
|
Beriberi
Loss of appetite
Fatigue
Digestive
disorders
Skeletal problems
Mental and nervous
disorders |
|
Riboflavin
(B2) |
Promotes healthy
skin, hair, nails and mucous membranes
Aids the
production of red blood cells and thyroid hormones
Aids in proper
function of the nerves, eyes and adrenal glands |
Lean organ meats
Cheese
Yogurt
Eggs
Almonds
Soybean products
such as Tofu
Green leafy
vegetables |
Acne and other
skin problems Depression
Light sensitive
eyes and Dizziness |
|
Niacin
(B3) |
Aids in release of
energy from foods
Builds red blood
cells
Synthesizes
hormones
Maintains skin,
nerves and blood vessels
Supports the
gastrointestinal tract
Stabilizes mental
health |
Liver
Poultry
Lean meats
Fish
Nuts
Peanut butter
Whole wheat
Avocados
Dates
Figs
Prunes
|
Depression
High cholesterol
Muscle weakness
General fatigue
Loss of appetite
Dry or coarse skin
|
|
Pantothenic Acid
(B5) |
Acts as a
co-enzyme in metabolism of carbohydrates, protein and fat
Makes antibodies
and neurotransmitter
When applied
topically it relieves pain of bumps and cuts |
Organ meats
Dark turkey meat
Salmon
Wheat bran
Brewer's yeast
Brown rice
Lentils
Nuts
Beans
Sweet potatoes
Eggs |
Slow healing
wounds
Immune problems
|
|
Pyridoxine
|
Supports immune
function
Nerve-impulse
transmission
Energy metabolism
Red blood cell
synthesis |
Brown rice
Lean meats
Poultry
Fish
Bananas
Avocados
Whole grains
Corn
Nuts |
Carpal tunnel
syndrome
Depression
Fatigue
Immune problems
PMS
Skin problems
|
|
Cobalamin
Cyanocobalamin
(B12) |
Acts as a
co-enzyme for normal DNA synthesis promotes normal fat
carbohydrate and
protein utilization
Promotes growth
and cell development
Aids in neural
transmission |
Fish
Shellfish
Meat
Dairy Products |
Anemia
Profound fatigue
Depression
Nausea
Yellow eyes/skin
Shortness of
breath
Dementia
Bleeding gums
|
|
Orotic Acid
|
Metabolizes folic
acid and Vitamin B12
Helps prevent
certain liver problems and premature aging
Aids in the
treatment of multiple sclerosis |
Root vegetables
Whey
The liquid portion
of soured or curded milk |
Liver disease
Premature grey
hair
and wrinkled skin
|
|
Pangamatic Acid
(B15) |
Antioxidant
Extends cell life
span
Neutralizes
alcohol cravings
Lowers blood
cholesterol levels
Aids in protein
synthesis
Simulates immune
responses
Benefits
circulation and breathing |
Whole brown rice
Whole grains
Pumpkin seeds
Sesame seeds
|
Asthma
Angina
Cirrhosis of the
liver
Alcoholism
Fatigue
High cholesterol
|
|
Biotin
(B15) |
Part of the
B-complex Vitamins
Helps convert food
to energy
Required for the
synthesis of carbohydrates, proteins and fatty acids
Important for
healthy hair, skin and nails |
Cheese
Kidney
Salmon
Soybeans
Sunflower seeds
Nuts
Broccoli
Sweet potatoes
|
Fatigue
Hair loss
Muscle pains
Depression
Loss of appetite
Skin disorders
|
|
Vitamin C
(Ascorbic Acid) |
Necessary for
collagen formation and tissue repair
An antioxidant
Needed for
metabolism of folic acid and iron
Strengthens blood
vessels
Helps heal
infection
Reduces allergic
reactions |
Many fruits and
vegetables |
Scurvy
Easy bruising
Nose bleeds
Slow healing of
wounds
Frequent
infections |
|
Choline
(Part of B Complex) |
Precursor to
acetylcholine, a neuro-transmitter involved in memory and
thought processes
Aids in nerve
transmission
Utilization of fat
and hormone production
Aids urinary
system |
Egg yoke
Milk
Legumes
Whole grain
cereals |
Memory problems
Depression
Aggressive and
compulsive Behaviors Parkinson’s disease
Alzheilmer's
disease |
|
Vitamin D
(Calciferol, Viosterol) |
Promotes healthy
bones and teeth by regulating the absorption and balance of
calcium and phosphorus, while fostering normal muscle
contraction and nerve function |
Fatty fish
(herrings, salmon, tuna) dairy products
sunlight
|
Rickets
Bone disorders
Psoriasis
Weak muscles
|
|
Vitamin E
(Tocopherol) |
Required for
proper function of the immune and endocrine systems, and sex
glands
Antioxidant-prevents free radical damage to cells and tissue
Slows progression
of atherosclerosis
Heals wounds
|
Wheat germ
Soybean
Most vegetable
oils
Raw seeds
Nuts
Leafy greens
Meat
Beef liver
Milk
Legumes
|
Arthritis
Heart disease
Skin problems
Wounds
Poor circulation
Leg cramps
Decreased sexual
performance |
|
Vitamin F
(Unsaturated Fatty Acids) |
Aids in preventing
cholesterol deposits in the arteries Promotes healthy skin
and hair
Combats heart
disease
Aids in weight
reduction by burning saturated fats |
Vegetable oils
Wheat germ
Linseed
Sunflower
Safflower
Soybean and peanut
oil
Sunflower seeds
Nuts |
Arteriosclerosis
Overweight
Depression
|
|
Folic Acid
(Part of B Complex) |
Acts as a
co-enzyme for DNA synthesis
Promotes normal
red blood cell formation
Functions as a
co-enzyme in amino acid and nucleo-protein synthesis
Prevents birth
defects |
Deep green leafy
vegetables
Carrots
Torula yeast
Liver
Egg yoke
Apricots
Pumpkins
Avocados
|
Red blood cell
disorders
Irritability
Lack of energy
Diarrhea
Sleeping
difficulties
Birth defects
|
|
Inositol
(Part of B complex) |
Helps lower
cholesterol levels
Aids in fat/
cholesterol metabolism
Beneficial for
hair/skin/nails
Calms the nervous
system
Aids in
redistribution of body fat
Helps prevent
eczema |
Liver
Brewer's yeast
Dried lima beans
Beef
Brains and heart
Grapefruit
Raisins
Wheat germ
Peanuts
Cabbage
|
High cholesterol
Eczema
Difficulty with
fatty foods Forgetfulness |
|
Vitamin K
(Menadione) |
Needed in a small
but critical amount to form essential proteins
Mainly for blood
clotting
Kidney function
and bone metabolism
Needs dietary fat
for absorption |
Bacteria living in
intestines produce about half the body's needs
Dark leafy
vegetables
Beef liver
Cheese
Oats |
Blood won't clot
Osteoporosis
|
|
PABA
(Part of Complex) |
Works as a
co-enzyme for the breakdown and utilization of proteins
Helps bacteria in
intestines to produce folic acid
Aids in red blood
cell production
Antioxidant
Benefits skin/hair
|
Liver
Kidney
Brewer's yeast
Wheat germ
Molasses
Whole grains
|
Premature aging
Sensitive skin
|
|
Bioflavonoids |
Helps maximize the
benefits of vitamin C by inhibiting its breakdown in the
body
Strengthens
capillary walls
Helps build
resistance to infection
Aids in heeling
bleeding gums/nose |
Citrus fruits
Peppers
Buckwheat
Blueberries
Black currants
Grapes
Cherries
|
Staph infection
Sinusitis
Abnormal bruising
Inflammation
Allergy
Eye disorders
Asthma
|
|
Vitamin T
|
Helps blood
coagulation and the forming of platelets |
Sesame seeds
Egg yokes
|
Hemophilia
Anemia
|
|
Vitamin U
|
It is believed to
play a role in healing ulcers |
Raw cabbage
|
Ulcers
|
