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Here is a quick reminder of the benefits of the most important vitamins and their importance in your diet
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Food source
|
Importance |
Deficiency symptoms |
Enhances absorption of:
|
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Vitamin A
Retinol: eggs, liver, fish oil
Carotene: green leafy
vegetables and carrots
|
Good eyesight
Healthy skin and bone growth
Reproductive system
Mucous membranes |
Poor teeth and gums
Susceptibility to infection
Retarded growth
Eye irritations
Night blindness
Sinus trouble/loss of smell
Dry skin |
C, D, E, F, zinc,
calcium,
choline
and B-complex
|
|
Vitamin B2
Riboflavin: cheese, milk,
egg yolks,
brewer�s yeast,
nuts,
whole grains, offal |
Metabolism of fat, carbohydrate
and protein
Red blood cell formation
Antibody production
Healthy skin, hair, nails and eyes |
Mouth and tongue disorders
Eye problems
Dizziness
Poor digestion
Dermatitis |
Phosphorus, niacin,
B-complex, B6, C
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|
Vitamin B6
Pyridoxine: cabbage and
leafy
green
vegetables,
legumes,
whole grains,
brown rice,
molasses,
brewer�s yeast,
prunes,
meat, offal, milk |
Metabolism of fat, carbohydrate
and protein
Antibody production
Healthy skin, nerves and muscles
Weight control
Digestion |
Mouth disorders
Acne
Irritability
Nervousness and depression
Sensitivity to insulin
Anaemia
Arthritis |
B-complex, B1, B2, C,
Linoleic acid, sodium,
magnesium,
pantothenic acid |
|
Vitamin B12
Cobalamin: milk/milk
products, cheese, eggs,
beef, pork, fish |
Metabolism of fat,
carbohydrate and protein
Red blood cell formation
Healthy nervous system
Healthy cells
Good appetite |
Tiredness
General weakness
Poor appetite
Anaemia
Growth failure in children
Brain damage
Poor appetite
Anaemia
Growth failure in children
Brain damage |
B-complex, B6, C,
folic acid,
choline
inositol,
sodium,
potassium |
|
Folic Acid
Folacin: leafy green
vegetables,
legumes,
milk/milk
products,
tuna,
oysters, salmon,
brewer�s yeast, meat, offal |
Embryonic development,
growth
and division of cells
Reproduction and growth
Red blood cell formation
Glands and liver
Red blood cell formation
Glands and liver |
Anaemia
B12 deficiency
Gastrointestinal disorders
Retarded growth
Premature greying
Gastrointestinal disorders
Retarded growth
Premature greying |
B-complex, B12, C,
biotin, pantothenic acid
|
Vitamin C
Ascorbic acid: Fruits, broccoli, tomatoes, sprouted alfalfa |
Healthy skin, bones, teeth,
gums
Collagen production
Increased iron absorption
Resistance to infections
Strengthens blood vessels
|
Bruising, bleeding gums, anaemia
Slow healing
Swollen joints
Appetite loss
Lowered resistance to infection |
Bioflavinoids, all
vitamins and minerals, calcium, magnesium
|
|
Vitamin D
Cholecalciferol: fish, milk,
egg yolks.
Manufactured by action
of sunlight on skin |
Essential for proper
absorption of calcium and potassium
Formationof healthy bones and teeth
Neuromuscular function |
Rickets, soft bones and teeth
Lack of vigour
Insomnia
Nervousness
Diarrhoea |
A, C, F,
phosphorus, calcium, choline |
|
Vitamin E
Tocopherol: cold pressed oils,
whole wheat, wheat germ,
oatmeal, molasses, sweet potatoes, dark green
vegetables, nuts, eggs, offal |
Most powerful anti-oxidant
Prevents formation of toxic by-products of saturated fatty acids in gut
Improves respiration and oxygen uptake by muscles
Key role in reproduction
Helpful for prostate, menopause and anti-ageing |
Sterility, impotence, miscarriages
Prostate enlargement
Heart disease
Dry, dull hair
Heart disease |
A, B-complex, B1, C, selenium, phosphorus, manganese
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