Vitamin Chart
| Vitamin | Functions | Natural Sources | Signs of Deficiency |
|---|---|---|---|
| Vitamin A | Needed fro normal retinal function, growth of bones and new cell growth; essential for healthy hair/skin/nails and ovarian and testicular funtion; serves as a co-enzyme | Coloured vegetables, dairy products, carrots and organ meats (liver, kidney, beef) | Night blindness, increased susceptibility to infections, dry skin and brittle hair |
| Carotendoids
(includes Beta Carotine) |
Precursor fo Vitamin A - The skin stores Beta Carotene and converts it to Vitamin A when needed; helps the eyes adapt to darkness; antioxidant that protects againsst free radicals | Dark green leafy vegetables, yello and orange vegetables and friut | Night blindness, heart problems, high cholesterol, constant infection, wounds wont heal and yeast infections |
| Tiamine
(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 and whole wheat flour, beans, seeds and 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 |
| Naicin
(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, avocardos, dates, figs and prunes | Depression, high cholesterol, muscle weakness, general fatigue, loss of sppetite and 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 releaves pain of bumps and cuts | Organ meats, dark turkey meat, salmon, wheat bran, brewer's yeast, broun rice, lentils, nuts, beans, sweet potatoes and eggs | Slow healng wounds and immune problems |
| Pyeidxine | Supports immune function, nerve-impulse transmission, energy metabolism and red blood cell systhesis | Brown rice, lean meats, poultry, fish, bananas, avocardos, whole grains, corn and nuts | Carpal tunnel syndrome, depression, fatigue, immune problems, PMS and skin problems |
| Colbalamin
(B12) |
Acts as a co-enzyme for normal DNA synthesis; promotes normal fat, carbohydrate and protein utilization; promotes growth and cell development, ai9ds in neural transmission | 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 and the liquid portion of soured or curded milk | Liver disease, premature grey hair, and wrinkled skin |
| Pangamatic Acid
(B15) |
Antioxidant; extends cell life span; nutralizes alcohol cravings; lowers blood cholesterol levels; aids in protein synthesis; simulates immune reponses; benefits circulation and breathing | Whole brown rice, whole grains, pumpkin seeds and sesame seeds | Asthma, angina, cirrhosis of the liver, alcoholism, fatigue and high cholesterol |
| Biotin
(B15) |
Part of the B-complex Vitamins; helps convert food to energy and is 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 and sweet potatoes | Fatigue, hair loss, muscle pains, depression, loss of appetite and skin disorders |
| Vitamin C
(Ascorbic Acid) |
Necessary for collegen formation and tissue repair; an anitoxidant; needed for metabolism of folic acid and iron; strengthens bllod vessels; helps heal infection and reduce allergic reactions | Many friuts and vegetables | Scurvy, easy brusing, nose bleeds, slow healing of wounds and frequent infections |
| Choline
(Part of B Complex) |
Precursor to acetylcholine, a neuo-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 disease and alzhelmer'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 and sunlight | Rickets, bone disorders, psoriasis and 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; deters atheroscierosis; heals wounds | Wheat germ, soybean, most vegetable oils, raw seeds and nuts, leafy greens, meat, beef liver, milk and legumes | Arthritis, heart disease, skin problems, wounds, poor circulation, leg cramps and 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 and nuts | Arteriosclerosis, overweight and 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 and avacardos | Red blood cell disorders, irritability, lack of energy, diarrhea, sleeping difficulties and 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, rasins, wheat germ, peanuts and cabbage | Hight cholesterol, eczema, difficulty with fatty foods and forgetfulness |
| Vitamin K (Menadione) |
Needed in a small but critical amount fo form essential proteins, mainly for blood clotting but also for 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 and oats | Blood won't clot and osteoporosis |
| PABA
(Part of Complex) |
Works as a co-enzyme for the berakdown 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 and whole grains | Premature aging and sensitive skin |
| Bioflavanoid | 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 and cherries | Staph infection, sinusitis, abnormal brusing, inflammation, allergy, eye disorders and asthma |
| Vitamin T | helps blood coagulation and the forming of platelets | Sesame seeds and egg yokes | Hemophilia and anemia |
| Vitamin U | It is believed to play a role in healing ulsers | Raw cabbage | Ulsers |