Vitamin A

Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs to work properly.


Natural Sources


Apricots, fresh                                  Liver

Asparagus                                        Milk

Broccoli                                             Mustard Green

Cantaloupe                                       Pumpkin

Carrots                                              Spinach 

Eggs                                                  Squash, winter
Kale                                                   Sweet potatoes

Leaf lettuce                                       Watermelon

Deficiency Symptoms

- Night blindness

- Lack of tear secretion

- Dry, rough skin

- Poor bone growth

- Weak tooth enamel

- Acne



Vitamin B-12 also called cyanocobalamin, is a water-soluble vitamin that has a key role in the normal functioning of the brain and nervous system and the formation of red blood cells. It is one of eight B vitamins. It is involved in the metabolism of every cell of the human body, especially affecting DNA synthesis, fatty acid and amino acid metabolism.


Natural Sources


                       Beef                          Liverwurst                 Mackerel

                       Beef liver                  Blue cheese             Milk

                       Clams                       Oysters                      Dairy Products

                       Sardines                   Eggs                          Snapper

                       Herring                     Flounder                   Swiss cheese

Deficiency Symptoms


  • Fatigue, profound

  • Weakness, especially in arms and legs

  • Sore tongue

  • Numbness and tingling in hands and feet

  • Poor memory

  • Shortness of breath

  • Difficulty maintaining balance

Vitamin B-9 (Folic Acid)

  • Promotes normal red-blood-cell formation

  • Maintains nervous system, intestinal tract, sex organs, white blood cells

  • Regulates embryonic and fetal development of nerve cells and

       prevents neural-tube defects

  • Promotes normal growth and development


Natural Sources 


  Asparagus                                 Citrus fruits/juices             Avocado

  Endive                                        Bananas                            Beans

  Garbanzo beans                        Beets                                Cabbage

  Green, leafy vegetables            Lentils    


Deficiency Symptoms


  • Lack of energy

  • Weakness

  • Loss of appetite

  • Paleness

  • Sore, red tongue

  • Forgetfulness and confusion

Vitamin-B6 (Pyridoxine)

Vitamin B6 is responsible for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also crucial in brain development during pregnancy and infancy as well as immune function.


Vitamin B6 is needed to regulate levels of a compound called homocysteine within the blood. Homocysteine is a type of amino acid acquired from eating protein sources, especially meat. High levels of homocysteine in the blood is linked to inflammation and the development of heart disease and blood vessel disease.



Natural Sources


Sunflower Seeds                             Turkey & Chicken       Bananas

Pistachio Nuts                                  Lean Beef                    Avocados

Fish (Tuna, Cooked)                        Dried Fruit                   Spinach

Deficiency Symptoms


  • Weakness

  • Mental confusion

  • Poor walking coordination

  • Tongue discoloration

  • Nervousness

  • Hyperactivity

  • Muscle twitching

Vitamin B-5 (Pantothenic Acid)

- Promotes normal growth and development

- Aids release of energy from foods

- Helps synthesize numerous body materials

Natural Sources


Avocado                 Meats (all kinds)        Milk

Bananas                 Eggs                           Liver

Broccoli                  Chicken                      Lobster

Collard greens       Oranges                     Blue cheese  

Sunflower seeds    Peas                           Whole-grain products


Deficiency Symptoms


No proven symptoms exist

Vitamin B-3 (Niacin)

- Reduces cholesterol and triglycerides in blood

- Boosting memory power

- Improves poor digestion

- Reducing the effects of arthritis and improving the symptoms of schizophrenia.

Natural Sources

Potatoes                    Chicken            Brown rice

Dried beans               Salmon            Legumes

Eggs                           Tuna                 Halibut

Peanut butter             Turkey             Cereals

Deficiency Symptoms

- Headaches

- General fatigue/lethargy

- Loss of appetite

- Swollen red tongue

- Indigestion

- Dizziness

-Skin lesions, including rashes, dry scaly skin, wrinkles, coarse skin texture

Vitamin B-2 (Riboflavin)

  • Aids release of energy from food

  • Maintains healthy mucous membranes lining respiratory,

       digestive, circulatory and excretory tracts when used in

       conjunction with vitamin A

  • Preserves integrity of nervous system, skin, eyes

  • Promotes normal growth and development

  • Activates vitamin B-6

  • Essential for conversion of tryptophan to niacin


    Natural Sources 


            Bananas                          Ham                    Beef liver

            Mixed vegetables          Eggs                    Dairy products

            Wheat germs                 Pork                     Tuna


    Deficiency Symptoms    


  • Cracks and sores in corner of mouth

  • Inflammation of tongue and lips

  • Eyes overly sensitive to light and easily tired

Vitamin B-1 (Thiamine)

  • Promotes normal growth and development

  • Maintains normal function of nervous system,

       muscles and heart

  • Replaces deficiency caused by alcoholism, cirrhosis,

       overactive thyroid, infection, breastfeeding,

       absorption diseases, pregnancy, prolonged

       diarrhea and burn.


Natural Sources


 Baked potato                   Oranges               Oysters

 Peas                                  Raisins                  Ham

 Kidney beans, dried        Peanuts                Beef kidney/liver

 Navy beans, dried           Orange juice        Whole-grain products

Deficiency Symptoms

- Mental problems, such as rolling of eyeballs, depression, memory loss,

  difficulty concentrating and dealing with details, personality changes

- Rapid heartbeat

- Constipation

Vitamin C (Ascorbic Acid)

Vitamin C is a water-soluble vitamin

Benefits of Vitamin C


- Reduces free-radical production

- Helps heal wounds, burns and broken bones

- Prevents and treats scurvy

- Promotes healthy capillaries, gums, teeth

- Increases calcium absorption

- Aids adrenal gland function

- Help to maintain healthy urinary-tract

Natural Sources

Peppers, sweet and hot                       Broccoli           Oranges

Green peppers                                     Kale                  Potatoes

Lemons                                                 Tomatoes         Berries

Cabbage                                               Grapefruit         Spinach

Tangerines                                            Mango              Black currants 

Rose hips                                              Guava               Collards      

Deficiency Symptoms

- Scurvy: muscle weakness, swollen gums, loss of teeth, tiredness

- Depression, bleeding under skin, bleeding gums

- Swollen and painful joints

- Nosebleeds

- Frequent infections

- Slow healing of wounds

Vitamin D

- Vitamin D is a fat-soluble vitamin

- Works with calcium to control bone formation

- Promotes normal growth and development of infants and children

- Promotes strong bones and teeth

- Supports healthy aging

Natural Sources

Sunlight                           Cod-liver-oil             Sardines

Halibut-liver-oil               Tuna                         Herring

Mackerel                         Salmon                     Vitamin-D-fortified milk

Deficiency Symptoms

- Rickets (a childhood deficiency disease); bent, bowed legs, malformations

  of joints or bones, late tooth development, weak muscles, listlessness


- Osteomalacia ( adult rickets): pain in ribs, lower spine, pelvis and legs,

  muscle weakness and spasm; brittle, easily broken bones


Vtamin E (Alpha-tocopherol)

Vitamin E is a fat-soluble vitamin


- Promotes normal growth and development

- Act as anti-blood clotting agent

- Promotes normal red-blood-cell formation

- Promotes vitamin-C recycling

- Protect prostate

- Improves immunity

- Powerful antioxidant

Natural Sources

Almonds                   Asparagus                 Avocado

Brazil nuts                 Broccoli                     Peanuts

Walnuts                     Spinach                     Sunflower seeds

Corn                          Hazelnuts                  Canola oil

Deficiency Symptoms

Premature infants and children:

- Irritability

- Edema

- Hemolytic anemia


- Lethargy

- Apathy

- Inability to concentrate

- Nerve dysfunction

Biotin (Vitamin H)

Biotin helps turn the carbohydrates, fats, and proteins in the food we eat into  energy.


Biotin promotes:                                                    Natural Sources


 * Normal health of sweat glands                           Almonds                       Liver

 * Nerve tissue                                                         Bananas                       Mackerel

 * Bone marrow                                                        Brown rice                   Milk

 * Male sex glands                                                   Oatmeal                       Cheese

 * Blood cells                                                            Eggs, cooked               Tuna

 * Skin and hair                                                        Green peas                 Chicken                                                                                                                                                                                                                                                                                                            

Deficiency Symptoms


  • Fatigue

  • Depression

  • Hair loss

  • Smooth, pale tongue

  • Loss of appetite

  • Loss of muscular reflexes

  • Increased blood-cholesterol levels


Choline is a water-soluble vitamin-like essential nutrient. It is a basic constituent of lecithin, which is present in many plants and animal organs.

Choline is the precursor molecule for the neurotransmitter acetylcholine, which is involved in many functions including memory and muscle control. Humans make choline in the liver.

Natural Sources

Breast Milk         Kale

Cabbage            Lentils

Calf liver             Oatmeals

Cauliflower         Peanuts

Egg yolk             Garbanzo beans

Deficiency Symptoms

- Fatty deposition in liver

- Hemorrhagic kidney disease

Vitamin K (Phytonadione)

Vitamin K is a fat-soluble vitamin

- Promotes normal growth and development

- Prevents hemorrhagic disease of the newborn

- Helps in bleeding disorder due to vitamin-K deficiency

- Regulates normal blood clotting

- Promotes bone health

Natural Sources

Alfalfa              Green, leafy lettuce

Asparagus       Liver

Broccoli            Seaweed

Cabbage          Brussels sprouts

Spinach            Cheddar cheese

Deficiency Symptoms


- Failure to grow and develop normally


- Abnormal blood clotting




Calcium (Mineral)

- Build bones and teeth

- Promotes normal growth and development

- Maintains bone density and strength

- Helps regulate heartbeat, blood clotting, muscle contraction

- Promotes storage and release of some body hormones

- Helps reduce blood pressure in certain people

Natural Sources

Almonds                       Kelp                          Milk

Brazil nuts                     Broccoli                   Yogurt

Cheese                         Pudding                   Turnip greens

Caviar                           Salmon, canned       Sardines, canned


Deficiency Symptoms


- Frequent fractures in spine and other bones

- Deformed spinal column with humps

- Loss of height

-Osteoporosis (late symptoms)      

Chromium (Mineral)

- Promotes glucose metabolism

- Aids in protein synthesis

- Possible weight loss and increase in muscle tissue

Natural Sources

Whole-grain products             Eggs

Molasses                                  Beef

Sweet potatoes                      Chicken

Tomatoes                                Cheese

Deficiency Symptoms


- Numbness in extremities

- Disturbances of glucose, fat and protein metabolism

- Reduced tissue sensitivity to glucose, similar to diabetes

Copper (Mineral)

- Promotes normal red-blood-cell formation

- Promotes connective-tissue

- Promotes normal insulin function

- Helps maintain myelin

- Assists in production of several enzymes involved in forming melanin

Natural Sources

Avocado                Oyster              Fish

Peanuts                  Legumes         Raisins

Lentils                     Salmon            Liver

Shell fish                 Lobster            Soybeans

Nuts                        Spinach           Oats

Deficiency Symptoms

- Loss of hair, skin pigmentation

- Anemia

- Low white-blood-cell count associated with reduced resistance to infection

- Faulty collagen formation

Boron (Trace Mineral)

- Promotes normal growth and development

- Increases calcium, magnesium absorption and metabolism

- Important for preservation and development of bone

Natural Sources

Leafy vegetables                  Apples                Legumes

Carrots                                  Grains                  Nuts

Cider                                     Grapes                 Pears

Deficiency Symptoms

Poor bone development

Iodine (Mineral)

- Promotes normal function of thyroid gland

- Promotes normal cell function

- Shrinks thyroid prior to thyroid surgery

- Keeps skin, nails healthy

- Prevents goiter

Natural Sources

Lobster                      Saltwater fish (cod, haddock, herring)

Milk                            Oyster

Seaweed                   Salmon

Sea salt                      Shrimp

Deficiency Symptoms


- Depressed growth

- Delayed sexual development

- Mental retardation

- Deafness


- Goiter

Iron (Mineral)

- Stimulates bone-marrow production of hemoglobin,

  the red- blood -cell pigment that carries oxygen to body cells

- Increases brain function

- Eliminates fatigue

- Boosts immunity

- Promotes energy metabolism

- Improves concentration


Natural Sources


Whole-grain                    Oyster

Lentils                              Red meats

Spinach                           Liver

Garbanzo beans             Fish

Broccoli                           Egg yolk


Deficiency Symptoms


- Fatigue

- Listlessness

- Decreased mental capacity, learning deficit

- Pale appearance to skin, mucous membranes, nails

- Pica

- Irritability

- Heart palpitations upon exertion 


- Help boots the immune system

- Helps to control high blood pressure

- Relieves cramps

- Aids in managing diabetes

- Lowering anxiety and stress

- Calms the body and induce sleep

- Aids bone growth  

Natural Sources

Spinach                         Avocados                Almonds

Bananas                        Nuts                         Broccoli

Pumpkin seeds             Swiss chard            Sesame seeds

Black beans                  Cashews                 Sunflower seeds

Navy beans                   Brown rice              Dairy products

Shrimp                           Swordfish                Cod

Deficiency Symptoms

- Muscle contraction

- Nervousness

- Skin problems

- Hypertension

- Hardening of soft tissues

- Confusion, memory and concentration difficulties

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