|
Vitamins
|
Vitamins
|
Food
Sources
|
Deficiency
Symptoms
|
Importance
|
Absorption
|
|
Inhibitors
|
Enhancers
|
| Vitamin
A (retinol) |
Eggs,
colored fruits and vegetables, fish liver oil, dairy products,
beef liver, milk |
Allergies,
dry hair, retarded growth, susceptibility for infection, sinus
trouble, dry skin |
Healthy
formation of bones, teeth, skin, maintenance of outer layer of
many tissues & organs |
Coffee,
alcohol, mineral oil |
C,
D, E, zinc, calcium, B-complex |
| Vitamin
B (complex) |
Whole
grains, liver |
Poor
appetite, rough dry skin, fatigue, dull hair, constipation,
insomnia |
Helps
functioning of nervous system, good for healthy skin, muscle tone,
gives energy |
Stress,
excessive sugar, coffee, alcohol, infections |
Calcium,
E, C, phosphorus |
| Vitamin
B-1 (thiamine) |
Organ
meats, pork, nuts, wheat germ, poultry, fish, brown rice, egg
yolks |
Depression,
constipation, impaired growth, fatigue, nervousness, |
Maintains
health of skin, mouth, eyes, hair, stabilizes appetite |
Tobacco,
stress, fever, coffee, alcohol |
B-complex,
sulfur, niacin, B-2, folic acid |
| Vitamin
B-2 (riboflavin) |
Cheese,
milk, egg yolks, nuts, organ meats, whole grains |
Inflammation
of the mouth, eye problems, dizziness |
Necessary
for antibody and red blood cell formation |
Alcohol,
tobacco, coffee |
Phosphorus,
niacin, C, B-complex, B-6 |
| Vitamin
B-6 (pyridoxine) |
Milk,
cabbage, cantaloupe, meat, peas, wheat germ, whole grains, brown
rice, prunes |
Possible
loss of muscle control, nervousness, insulin sensitivity, hair
loss, mouth disorders |
Weight
control, good for healthy skin, nerves, muscles, antibody
formation, digestion |
Alcohol,
birth control pills, tobacco, |
Sodium,
B-1, B-2, C, magnesium |
| Vitamin
B-12 (cobalamin) |
Pork,
beef, cheese, milk, eggs, fish, organ meats |
Tiredness,
general weakness, poor appetite, speaking difficulties, brain
damage |
Necessary
for normal formation of red blood cells, healthy nervous system |
Tobacco,
coffee, alcohol, laxatives |
B-complex,
B-6, folic acid, sodium, potassium |
| Vitamin
H (B-7) (biotin) |
Sardines,
liver, egg yolks, whole grains, organ meats, |
Extreme
exhaustion, loss of appetite, depression grayish skin color |
Fatty
Acid production, good for healthy hair, skin, muscles |
Alcohol,
raw egg white, coffee |
Sulfur,
B-12, folic acid, C |
| Choline |
Leafy
green vegetables, egg yolks, fish, soybeans, wheat germ |
Hemorrhaging
of kidney, intolerance to fats, bleeding stomach ulcers, high
blood pressure |
Metabolism
and transport of fats and cholesterol, normal nerve transmission |
Excessive
sugar, alcohol, coffee |
Folic
acid, B-12, B-complex |
| Folic
Acid (B-9) (folacin) |
Root
vegetables, tuna, milk, oysters, salmon, white grains |
B-12
deficiency, anemia, retarded growth, graying hair |
Necessary
for growth and division of cells, reproduction and growth |
Stress,
alcohol, coffee, tobacco |
B-12,
B-complex, C, biotin |
| Inositol |
Citrus
fruits, nuts, milk, whole grains |
Eye
problems, high cholesterol, skin problems, constipation |
Vital
for hair growth, metabolism of fats and cholesterol, good for
vital organs |
Corn,
coffee, alcohol, antibiotics |
B-1,
B-2, B-12, C, choline, phosphorus |
| Niacin
(B-3) (nicotinic acid) |
Beans,
green vegetables, whole wheat, nuts, fish, dairy products |
Dermatitis,
nervous disorders, muscular aches, loss of appetite, insomnia |
Promotes
growth, proper functioning of nervous system, maintains healthy
skin |
Excessive
sugar, corn, coffee, alcohol |
B-1,
B-2, C, B-complex |
| Pantothenic
Acid (B-5) |
Egg
yolks, orange juice, fish, dairy products, poultry |
Stomach
stress, sensitivity to insulin, eczema, hair loss, vomiting,
diarrhea |
Resistance
to stress, stimulates growth, good for skin, adrenal glands |
Coffee,
alcohol |
Sulfur,
C, B-6, B-12, folic acid, biotin |
| Paba
(para-aminobenzoic acid) |
Leafy
green vegetables, organ meats, yogurt, wheat germ |
Nervousness,
anemia, constipation, tiredness, headaches |
Formation
of red blood cells, color restoration, maintains healthy skin,
hair |
Coffee,
alcohol |
C,
folic acid, B-complex |
| Vitamin
C (ascorbic acid) |
Tomatoes,
sprouted alfalfa seeds, peppers, citrus fruits, papaya |
Muscular
weakness, anemia, appetite loss, skin hemorrhages, slow healing
wounds |
Healthy
teeth, gums, bones, strengthens blood vessels, resistance to
infections |
Stress,
high fever, tobacco, aspirin |
Calcium,
magnesium, all vitamins and minerals |
| Vitamin
D (cholecalciferol) |
Fat,
butter, fish liver oil, sardines, tuna, egg yolks, salmon |
Muscle
weakness, insomnia, soft bones and teeth, inadequate absorption of
calcium |
Very
important in infancy and childhood, healthy bone formation |
Mineral
oil |
Phosphorus,
calcium, choline, A, C, F |
| Vitamin
E (tocopherol) |
Margarine,
whole wheat, sweet potatoes, nuts, eggs, oatmeal |
Fragility
of red blood cells, dry dull hair, sterility, impotency,
miscarriages |
Slows
aging, protects red blood cells, prevents blood clots |
Mineral
oil, chlorine, birth control pills |
Phosphorus,
manganese, A, B-1, C, E |
| Vitamin
F (unsaturated fatty acids) |
Butter,
wheat germ, vegetables, oils, sunflower seeds |
Dandruff,
dry hair, diarrhea, varicose veins, weak nails |
Normal
glandular activity, regulates blood coagulation |
X-rays,
radiation |
Phosphorus,
D, C, A, E |
| Vitamin
K (phylloquinone) |
Cauliflower,
soybeans, egg yolks, yogurt, alfalfa |
Tendency
to hemorrhage resulting from prolonged blood clotting time |
Necessary
for blood coagulation, normal liver functioning |
Mineral
oil, X-rays, aspirin |
None |
| Vitamin
P (bioflavonoids, rutin, hesperidin) |
Buckwheat,
black currants, cherries, grapes, fruits |
Tendency
to bruise and bleed easily |
Colds
and flu prevention, healthy capillary walls and connective tissue |
Same
as for Vitamin C
|
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