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To understand more about vitamins you must first
know that vitamins do not provide energy for you. However, it is
an important component when your body is converting food into
energy. Vitamins are needed to produce enzymes and hormones.
Without Vitamins your body would not be able to control many of
your metabolic functions; such as your body energy balance, fat
burning ability, digestibility, sexuality, and much more.
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VITAMIN
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NATURAL
SOURCES
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BODY PARTS
AFFECTED
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BODY
FUNCTIONS FACILITATED
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DEFICIENCY
SYMPTOMS
|
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Paba
Para
Aminobenzoic
Acid
|
blackstrap molasses, bran,
brewer's yeast, eggs, milk, rice, wheat germ, whole grains
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glands, hair, intestines, skin
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blood cell formation, hair
pigmentation, intestinal bacteria activity, protein
metabolism |
adrenal exhaustion,
constipation, depression, digestive disorders, fatigue,
headaches, irritability, premature graying of hair, stress
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C
Ascorbic Acid
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most all fresh fruits &
vegetables, acerola cherries, alfalfa sprouts, apricots,
asparagus, black currents, cantaloupe, cauliflower, citrus
fruits, green vegetables, guava, mango, mustard greens,
oranges, papaya, salmon, strawberries, tomatoes
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adrenal glands, blood, bones,
capillary walls, cells, connective tissue (skin/ ligaments/
bones/ gums), heart, mucous membranes, nervous system, teeth
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antioxidant, antistress, burn
& wound healing, collagen production, detoxification,
digestion, fine bone & tooth formation, iodine conservation,
iron absorption from food, pain reduction, red blood cell
formation (hemorrhaging prevention), shock & infection
resistance (colds), vitamin protection (oxidation)
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anemia, bleeding gums, breath
shortness, capillary wall ruptures (bruise easily), dental
cavities, low infection resistance (colds), muscle
degeneration, nosebleeds, poor digestion, stress, weakened
cartilages |
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Bioflavonoid
Citrin
Rutin
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skin & pulp of fruits,
apricots, blackberries, buckwheat, cherries, grapefruit,
grapes, lemons, oranges, papaya, pepper, plums, rose hips
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blood, capillary walls,
connective tissue (skin/ gums/ ligaments/ bones), red blood
cells, teeth |
blood vessel wall maintenance,
bruising minimization, capillary strength maintenance, cold
& flu prevention |
blood shot eyes, same as
vitamin C (especially tendency to bruise or bleed easily)
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D
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bone meal, butter, egg yolks,
fish liver oils, herring, sardines, sunlight
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bones, heart, kidney, nervous
system, skin, teeth, thyroid gland |
calcium & phosphorus
metabolism (bone formation), heart action, nervous system
maintenance, normal blood clotting, normal growth in
children, skin respiration |
brittle & fragile bones,
burning in mouth & throat, diarrhea, insomnia, irregular
heartbeat, low blood calcium, myopia, nervousness, pale
skin, poor metabolism, rickets, sensitivity to pain, soft
bones & teeth |
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E
Tocopherol
|
almonds, asparagus, bran,
brown rice, butter, cucumber, dark green vegetables, eggs,
fruits, herring, kale, nuts, peanuts, seeds soybeans,
unrefined cereals, vegetables oils, wheat germ & oil, whole
grains, mackerel, hazelnuts |
arteries, blood vessels,
heart, lungs, nerves, pituitary gland, skin
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aging retardation,
anticlotting factor, antioxidant, blood cholesterol
reduction, blood flow to heart, capillary wall strengthener,
circulation, diuretic, fertility aid, lung protection
(antipollution), muscle & nerve maintenance, potency
(males), toxin neutralizer, speeds healing, utilization of
oxygen (energy) |
enlarged prostate gland,
gastrointestinal disease, hair (dry, dull or falling out),
impotency, miscarriages, muscular wasting, muscle weakness,
sterility |
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F
Unsaturated Fatty Acids
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black currant seed oil, cod
live oil, evening primrose oil, lecithin, linseed oil,
unsaturated fish oils (omega 3 fatty acids), vegetable oils
(canola, safflower, soy, corn), wheat germ, sunflower seeds
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cells, glands, (adrenal,
thyroid), hair, mucous membranes, nerves, skin
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artery hardening prevention,
blood coagulation, blood pressure normalizer,cholesterol
destroyer, glandular activity, growth facilitator, precursor
of prostaglandins, vital organ respiration
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acne, allergies, diarrhea, dry
skin, dry brittle hair, eczema, gallstones, nail problems,
underweight, varicose veins |
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VITAMIN
|
NATURAL
SOURCES
|
BODY PARTS
AFFECTED
|
BODY
FUNCTIONS FACILITATED
|
DEFICIENCY
SYMPTOMS
|
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B12
Cobalamin
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beef, eggs, crab, fish,
mackerel, milk & milk products, oysters, pork, salmon
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liver, nerves, red blood cells
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appetite stimulation, blood
cell formation, cell longevity, healthy nervous system, iron
absorption, metabolism of carbohydrate/fat/protein, normal
energy levels, protection of liver from toxins
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appetite loss, dimished reflex
responses, fatigue, irritability, memory impairment, mental
depression & confusion, nervousness, pernicious anemia,
unpleasant body odor, walking & speaking difficulties,
weakness (arms/legs) |
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Biotin
B Complex
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almonds, bananas, brewer's
yeast, egg yolk, legumes, milk, mushrooms, peanuts, raisins,
walnuts, whole grains |
bone marrow, genetic system,
glands, hair, metabolic system, muscles, skin
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cell growth, taffy acid?
production, metabolism of carbohydrate/fat/protein, vitamin
B utilization |
depression, dry skin, fatigue,
grayish skin color, insomnia, muscular pain, nausea,
nervousness, poor appetite |
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Choline
B Complex
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bran, brewer's yeast, eggs,
fish, green leafy vegetables, lecithin, legumes, nuts,
seeds, soybeans, wheat germ |
adrenal glands, autonomic
nervous system, brain, cardiovascular system, gall bladder,
hair, kidneys, liver, thymus gland |
lecithin formation, liver &
gallbladder regulation, metabolism of cholesterol/ fats,
nerve transmission |
bleeding stomach ulcers,
growth problems, heart trouble, high blood pressure,
impaired liver & kidney function, intolerance to fats
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Folic Acid
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beets, boysenberries, brown
rice, cabbage family, cantaloupe, citrus fruits, eggs, green
leafy vegetables, haddock, halibut, milk products, oyster,
salmon, seafood, soybean sprouts, soy flour, spinach, tuna
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blood, glands, liver
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appetite stimulation, brain
function, cell growth & reproduction, circulation, DNA & RNA
production, hydrochloric acid production, liver performance,
nucleic acid formation, protein metabolism, red blood cell
formation |
anemia, digestive
disturbances, graying hair, growth problems, insomnia,
tongue inflammation, memory impairment |
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Inositol
B Complex
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brewer's yeast, citrus fruits,
lecithin, milk, nuts, seeds, spinach, sprouts, vegetables,
wheat germ, whole grains |
brain, hair, heart,
intestines, kidneys, liver, muscles |
artery hardening retardation,
cholesterol reduction, fat emulsification, hair growth,
lecithin formation, metabolism of cholesterol/fat
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cholesterol (high),
constipation, eczema, eye abnormalities, hair loss
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Pantothenic
Acid
B Complex
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beans, bran, brewer's yeast,
broccoli, brown rice, carrots, cauliflower, cheese, eggs,
egg yolks, fish, peas, legumes, lima beans, mushrooms, oats,
peanuts, royal jelly, salmon, soybeans, spinach, walnuts,
wheat, wheat germ, whole grains |
adrenal glands, digestive
tract, immune system, nerves, skin |
antibody formation
(detoxifier), antihistamine action, carbohydrate/ fat/
protein conversion (energy), cholesterol synthesis,
cortisone production, growth stimulation, stress
tolerability, vitamin D utilization |
abdominal pains, burning feet,
fainting sensations, fatigue, hair loss, impaired muscular
coordination, insomnia, intestinal disorders, irritability,
lowered blood pressure, lowered resistance to infections,
muscle cramps, nervousness, premature aging, rapid pulse
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VITAMIN
|
NATURAL
SOURCES
|
BODY PARTS
AFFECTED
|
BODY
FUNCTIONS FACILITATED
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DEFICIENCY
SYMPTOMS
|
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A
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apricots, asparagus, beet
greens, blue green algae, broccoli, butternut squash,
cantaloupe, carrots, cheese, dandelion greens, eggs, fish,
fish liver oil, green & yellow fruits & vegetables, green
olives, mango, milk products, papaya, parsley, prunes, red
peppers, snap beans, spirulina, spinach, sweet potatoes
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bones, eyes, hair, immune
system, skin, soft tissue, teeth |
antioxidant, body tissue
reparation & maintenance infection resistance), nutrition of
cornea, permeability of membranes, RNA synthesis, sex
hormone synthesis (fertility/impotence), thyroid & adrenal
gland stimulant, visual purple production (necessary for
night vision) |
acne, allergies, anorexia,
appetite loss, blemishes, blindness, colds, dry hair, eye
sties, fatigue, insomnia, impaired growth, itching burning
eyes, loss of smell, night blindness, rough dry skin, sinus
trouble, soft tooth enamel, steroid synthesis reduction
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B COMPLEX
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broccoli, brewer's yeast,
brown rice, cabbage, cauliflower, dandelion greens, dried
beans, eggs, green leafy vegetables, kelp, milk, peanut
butter, salmon, seed germs, wheat germ, whole grains, yogurt
(produces good intestinal bacteria needed for synthesis of B
vitamins) |
body cells, eyes,
gastrointestinal tract, hair, liver, mouth, nervous system,
skin |
energy metabolism
(carbohydrate/fat/protein), gastrointestinal tract muscle
tone maintenance, organ detoxifier |
acne, anemia, constipation,
cholesterol (high), digestive disturbances, fatigue, hair
(dull, dry, falling), insomnia, skin (dry, rough)
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B1
Thiamine
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almonds, asparagus, avocado,
brewer's yeast, brown rice, dried apricots, dry beans &
peas, egg yolk, fish, lean pork, legumes, nuts, peanuts,
poultry, seeds, soybeans, wheat germ, whole grains, wild
rice, sunflower seeds (hulled) |
brain, ears, eyes, digestive
system, hair, heart, nervous system |
appetite stimulant, blood
building, carbohydrate metabolism, circulation, digestion
*hydrochloric acid production), energy, growth, learning
capacity, muscle tone maintenance of intestines/ stomach/
heart, pain inhibitor |
appetite loss, beriberi,
constipation, depression, digestive disturbances, fatigue,
insomnia, irritability, memory loss, nervousness, numbness
of hands/ feet, pain & noise sensitivity, pains around the
heart, shortness of breath |
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B2
Riboflavin
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brewer's yeast, brown rice,
dried beans, eggs, fish, fruit, green leafy vegetables,
legumes, milk, miso, nuts, poultry, seeds, soy foods
(tempeh, tofu), soymilk, whole grains |
adrenals, blood cells,
digestive/enzymatic/& glandular systems, eyes, hair, nerves,
skin, soft body tissue |
antibody & red blood cell
formation, cell respiration, iron assimilation, metabolism
of carbohydrate/fat/protein |
blurred vision, cataracts,
corner of mouth cracks & sores, dizziness, itching/burning
eyes, light sensitivity & eye fatigue, oily skin, poor
digestion, red sore tongue, retarded growth
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B3
Niacin
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beans, brewer's yeast, dates,
dried figs, eggs, green leafy vegetables, milk products,
mushrooms, peas, peanuts, poultry, prunes, seafood, whole
grain breads & cereals |
brain, heart, liver, nerves,
skin, soft tissue, tongue |
circulation, cholesterol level
reduction, growth, histamine activator, hydrochloric acid
production, metabolism of carbohydrate/fat/protein, sex
hormone production |
appetite loss, bad breath,
canker sores, depression, fatigue, headaches, indigestion,
insomnia, memory impairment, muscular weakness, nausea,
nervous disorders, skin eruptions |
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B6
Pyridoxine
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avocado, bananas, blackstrap
molasses, blueberries, brewer's yeast, brown rice, cabbage,
cantaloupe, crab, fish, green leafy vegetables, halibut,
melons, mushrooms, peanuts, prunes, raisins, soybeans, soy
flour, walnuts, whole grains |
blood, central nervous system,
muscles, skin |
antibody formation,
carbohydrate absorption, DNA & RNA synthesis, fat & protein
utilization (weight control), hemoglobin & hydrochloric acid
production, magnesium & linoleic acid function, sodium/
potassium balance (nerves) tryptophane conversion (niacin)
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acne, anemia, appetite loss,
conjunctivitis, depression, dizziness, edema (water
retention), facial oiliness, hair loss, infant convulsions,
irritability, learning disabilities, nausea, nervousness,
sleepiness, sore lips & tongue, weakness |
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