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. VITAMIN | NATURAL SOURCES | BODY PARTS AFFECTED | BODY FUNCTIONS FACILITATED | DEFICIENCY SYMPTOMS | Paba
Para Aminobenzoic
Acid | blackstrap molasses, bran, brewer's yeast, eggs, milk, rice, wheat germ, whole grains | glands, hair, intestines, skin | blood cell formation, hair pigmentation, intestinal bacteria activity, protein metabolism | adrenal exhaustion, constipation, depression, digestive disorders, fatigue, headaches, irritability, premature graying of hair, stress | C
Ascorbic Acid | 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 | adrenal glands, blood, bones, capillary walls, cells, connective tissue (skin/ ligaments/ bones/ gums), heart, mucous membranes, nervous system, teeth | 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) | anemia, bleeding gums, breath shortness, capillary wall ruptures (bruise easily), dental cavities, low infection resistance (colds), muscle degeneration, nosebleeds, poor digestion, stress, weakened cartilages | Bioflavonoid
Citrin
Rutin | skin & pulp of fruits, apricots, blackberries, buckwheat, cherries, grapefruit, grapes, lemons, oranges, papaya, pepper, plums, rose hips | 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) | D | bone meal, butter, egg yolks, fish liver oils, herring, sardines, sunlight | 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 | 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 | 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 | F
Unsaturated Fatty Acids | 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 | cells, glands, (adrenal, thyroid), hair, mucous membranes, nerves, skin | artery hardening prevention, blood coagulation, blood pressure normalizer,cholesterol destroyer, glandular activity, growth facilitator, precursor of prostaglandins, vital organ respiration | acne, allergies, diarrhea, dry skin, dry brittle hair, eczema, gallstones, nail problems, underweight, varicose veins |
VITAMIN | NATURAL SOURCES | BODY PARTS AFFECTED | BODY FUNCTIONS FACILITATED | DEFICIENCY SYMPTOMS | B12
Cobalamin | beef, eggs, crab, fish, mackerel, milk & milk products, oysters, pork, salmon | liver, nerves, red blood cells | 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 | appetite loss, dimished reflex responses, fatigue, irritability, memory impairment, mental depression & confusion, nervousness, pernicious anemia, unpleasant body odor, walking & speaking difficulties, weakness (arms/legs) | Biotin
B Complex | 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 | 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 | Choline
B Complex | 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 | Folic Acid | 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 | blood, glands, liver | 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 | Inositol
B Complex | 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 | cholesterol (high), constipation, eczema, eye abnormalities, hair loss | Pantothenic Acid
B Complex | 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 |
VITAMIN | NATURAL SOURCES | BODY PARTS AFFECTED | BODY FUNCTIONS FACILITATED | DEFICIENCY SYMPTOMS | A | 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 | 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 | B COMPLEX | 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) | B1
Thiamine | 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 | B2
Riboflavin | 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 | B3
Niacin | 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 | B6
Pyridoxine | 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) | 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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