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Amy Original500© Member  ...going with the flow...
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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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