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Natural food sources of
vitamins |
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| Vitamin:
VITAMIN A(beta carotene) |
Natural
food sources:
Eggs, coloured fruits and vegetables, fish liver oil, dairy
products, beef, liver, milk, carrots, tomatoes. |
Vitamin
Deficiency Symptoms:
Defective teeth and gums, allergies, dry hair, retarded growth,
susceptibility to infections, eye irritations, night blindness,
sinus trouble, dry skin, loss of smell |
Health
benefits:
Healthy formation of bones, teeth, skin; maintenance of outer
layer of many tissues & organs; promotes growth & lactation;
necessary for night vision; good for growth & repair of body
tissues; good for health of hair & eyes |
| |
| Vitamin:
VITAMIN B (complex) |
|
Natural
food sources:
Whole grains, liver, brewer’s yeast
|
Vitamin
Deficiency Symptoms:
Rough dry skin, fatigue, dull hair, constipation, acne, insomnia
|
Health benefits:
Helps functioning of nervous system; good for healthy skin,
muscle tone, maintenance in the gastrointestinal tract; gives energy;
maintains healthy hair, eyes, liver, mouth; carbohydrate-fat-protein
metabolism |
| |
| Vitamin:
VITAMIN B-1 (thiamine) |
Natural
food sources:
Pork, nuts,
wheat germ, poultry, fish brown rice, egg yolks, legumes, whole
grains, blackstrap molasses, brewer’s yeast, whole wheat, seafood,
potatoes. |
|
Vitamin
Deficiency Symptoms:
Depression, constipation, impaired growth in children, shortness
of breath, numbness of hands and feet, weakness, fatigue, nervousness
sensitivity to noise, loss of appetite
|
Health benefits:
Maintains
health of skin, mouth, eyes, hair; stabilizes appetite ; necessary
for carbohydrate metabolism; essential for normal functioning of
heart, nerve tissues, muscles, digestion, learning capacity, growth |
| |
| Vitamin:
VITAMIN B-2
(riboflavin) |
Natural
food sources:
Cheese, milk, egg yolks, brewer’s yeast, nuts whole grains,
blackstrap molasses, yogurt, poultry, green vegetables. |
Vitamin
Deficiency Symptoms:
Inflammation of the mouth, eye problems, dizziness, poor digestion,
sore tongue, dermatitis |
Health benefits:
Carbohydrate-fat-protein metabolism; necessary for healthy antibody
and red blood cell formation; good for healthy eyes, hair, skin,
nails.
|
|
|
| Vitamin:
VITAMIN B-6 (pyridoxine) |
Natural
food sources:
Milk, cabbage, cantaloupe, legumes, blackstrap molasses, meat, peas,
wheat germ, whole grains, brown rice, prunes, fish, leafy green,
vegetables, brewer’s yeast, prunes, soya beans. |
Vitamin
Deficiency Symptoms:
Possible loss of muscle control, nervousness, dermatitis, insulin,
sensitivity, hair loss, mouth disorders, acne, irritability, muscular
weakness, convulsions in infants, depression, learning
disabilities, anaemia, arthritis.
|
Health
benefits:
Necessary for, carbohydrate-fat-protein metabolism; weight control;
good for healthy skin, nerves, muscles, antibody formation, digestion
|
| |
| Vitamin:
VITAMIN B-12
(cobalamin)
|
Natural
food sources:
Pork, beef, cheese, milk/milk products, eggs, fish, kidney,
cereals, yeast extracts.
|
Vitamin
Deficiency Symptoms:
Tiredness, general weakness, poor appetite, speaking difficulties,
pernicious anaemia, nervousness, neuritis, brain damage, growth
failure in children
|
Health
benefits:
Necessary for formation of red blood cells; carbohydrate-fat-protein
metabolism; healthy nervous system; good appetite; healthy cells
|
| |
| Vitamin:
BIOTIN
(vitamin H) |
Natural
food sources:
Sardines, liver, legumes, egg yolks, unpolished rice, lentils,
mung bean sprouts, whole grains, brewer’s yeast, oats, nuts, wheat
germ.
|
Vitamin
Deficiency Symptoms:
Extreme exhaustion, loss of appetite, impairment of fat metabolism,
muscle pain, depression, greyish skin colour, dermatitis
|
Health benefits:
Growth-promoting factor; fatty acid production; carbohydrate-fat-protein
metabolism; utilises B vitamins; good for healthy hair, skin, muscles
|
| |
| Vitamin:
CHOLINE |
Natural
food sources:
Leafy green vegetables, heart, lecithin, egg yolks, brewer’s
yeast, fish, legumes, soybeans, wheat germ.
|
Vitamin
Deficiency Symptoms:
May result in cirrhosis and fatty degeneration of liver, haemorrhaging
of kidney, intolerance to fats, bleeding stomach ulcers, high blood
pressure, growth problems |
Health benefits:
May minimize excessive deposits of fat in liver; metabolism
and transport of fats and cholesterol; normal nerve transmission;
gall bladder regulation; lecithin formation; good for hair, thymus
gland. |
| |
| Vitamin:
FOLIC ACID B-9
(folate) |
Natural
food sources:
Root vegetables, tuna, milk/milk products, kidney, liver, oysters,
salmon, leafy green vegetables, brewer’s yeast, whole grains, wheat
germ.
|
Vitamin
Deficiency Symptoms:
Gastro-intestinal disorders B-12 deficiency, anaemia, retarded
growth, greying hair |
Health benefits:
Necessary for growth and division of cells; formation of red blood cells; reproduction and growth;
good for glands and liver
|
| |
| Vitamin:
INOSITOL
|
Natural
food sources:
Citrus fruits, nut, milk, meat brewer’s yeast, blackstrap molasses,
whole grains, vegetables.
|
Vitamin
Deficiency Symptoms:
Eye problems, high cholesterol, skin problems, constipation
|
Health benefits:
Vital for hair growth, metabolism of fats and cholesterol; formation
of lecithin; good for vital organs |
| |
| Vitamin:
NIACIN B-3
(nicotinic acid)
|
Natural
food sources:
Beans, green vegetables, rice, bran, whole wheat, nuts, brewer’s
yeast, fish, dairy products, poultry, lean meats, milk, eggs, cheese,
peas.
|
Vitamin
Deficiency Symptoms:
Gastro-intestinal disturbances, dermatitis, nervous disorders,
muscular aches, loss of appetite, insomnia, tiredness, halitosis
|
Health benefits:
Promotes growth, proper functioning of nervous system; maintenance
of healthy skin, tongue, digestive system; carbohydrate-fat-protein
metabolism |
| |
| Vitamin:
PANTOTHENIC
ACID B-5
|
Natural
food sources:
Egg yolks, orange juice, brewer’s yeast, legumes, liver, whole
grains, mushrooms, salmon, wheat germ, beans.
|
Vitamin
Deficiency Symptoms:
Stomach stress, sensitivity to insulin, eczema, hair loss, hypoglycaemia,
vomiting, diarrhoea, kidney trouble
|
Health benefits:
Resistance to stress; aids formation of some fats, energy;
stimulates growth; good for skin, adrenal glands, formation of antibodies
|
| |
| Vitamin:
PABA
(para-aminobenzoic acid)
|
Natural
food sources:
Leafy green vegetables, yogurt, wheat germ, blackstrap molasses,
brewer’s yeast
|
Vitamin
Deficiency Symptoms:
Nervousness, anaemia, constipation, tiredness, headaches, digestion
problems, eczema |
Health benefits:
Growth-promoting factor; sunscreen; acts as coenzyme in breakdown
and utilisation of protein; formation of red blood cells; colour
restoration; aids bacteria in producing folic acid; maintains healthy
skin, hair. |
| |
| Vitamin:
VITAMIN C
(ascorbic acid)
|
Natural
food sources:
Tomatoes, acerola cherries, sprouted alfalfa seeds, peppers,
citrus fruits, papaya, potatoes,
cantaloupe, broccoli, strawberries, chillies.
|
Vitamin
Deficiency Symptoms:
Muscular weaknesses, anaemia, appetite loss, skin haemorrhages,
swollen joints, slow healing wounds & fractures, bleeding gums,
easy bruising, low resistance to infections
|
Health benefits:
Healthy teeth, gums, bones; strengthens blood vessels; increased
absorption of iron; resistance to infections |
| |
| Vitamin:
VITAMIN D
(calciferol)
|
Natural
food sources:
Fat, butter, fish liver oil, herring, sardines, egg yolks, salmon,
tuna, margarine. Also, sunlight on human skin is beneficial. |
Vitamin
Deficiency Symptoms:
May lead to rickets, lack of vigour, muscle weakness, diarrhoea,
insomnia, nervousness, soft bones and teeth, myopia.
|
Health benefits:
Very important in infancy and childhood; healthy bone formation;
healthy nervous system maintenance; good for thyroid gland, skin,
teeth,
normal blood clotting.
|
| |
| Vitamin:
VITAMIN E
(tocopherol/ tocopheryl)
|
Natural
food sources:
Margarine, cold pressed oils, whole wheat, sweet potatoes, molasses,
nuts, dark green vegetables, eggs, oatmeal, wheat germ.
|
Vitamin
Deficiency Symptoms:
Fragility
of red blood cells, dry dull hair, sterility, impotency, miscarriages,
gastro-intestinal problems, heart disease, enlarged prostate.
|
Health benefits:
Slows ageing; protects red blood cells; male potency; prevents
blood clots; maintains healthy muscles and nerves; strengthens capillary
walls; good for hair, skin,
mucous membrane. |
| |
| Vitamin:
VITAMIN F
(unsaturated fatty acids)
(linoleic acid)
|
Natural
food sources:
Butter, wheat germ, vegetables, oils, sunflower seeds.
|
Vitamin
Deficiency Symptoms:
Acne, dandruff, dry hair, diarrhoea, eczema, varicose veins,
underweight, weak nails, gallstones |
Health benefits:
Growth-promoting factor; necessary for healthy, skin, hair;
helps maintain resilience and lubrication; regulates blood coagulation,
destroys cholesterol; prevents hardening of the arteries |
| |
| Vitamin:
VITAMIN K
(phylloquinone)
|
Natural
food sources:
Cauliflower, soybeans, polyunsaturated oils, fish liver oils,
egg yolks, yogurt, kelp, cow’s milk, alfalfa, leafy green vegetables,
blackstrap molasses
|
Vitamin
Deficiency Symptoms:
Tendency to haemorrhage resulting from prolonged blood clotting
time, intestinal malabsorption, nose bleeding, miscarriages, diarrhoea,
cellular disease |
Health benefits:
Necessary for blood coagulation, normal liver functioning, longevity
factor. |
| |
| Vitamin:
VITAMIN P
(bioflavoniods, rutin, hesperidin)
|
Natural
food sources:
Buckwheat, black currants, cherries, grapes, fruits |
Vitamin
Deficiency Symptoms:
Tendency to bruise and bleed easily (same as symptoms caused
by deficiency of vitamin C) |
Health benefits:
Colds and flu prevention; good for healthy capillary walls and
connective tissue; infrequent bruising |
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