La Casa De Comida
Eating Right
La Casa De Comida : In the Kitchen : Eating Right - Table of Vitamins

 


VITAMINS
Vitamin
Good Sources
Function
Deficiency Signs
Vitamin A

Retinol

green vegetables
Assists growth, and maintains the health of eyes, hair and skin.
bronchial infections, night blindness, skin problems
Vitamin B1

Thiamin

green vegetables, bread, yeast, meat
Helps convert carbohydrates into energy; keeps nerves healthy.
nerve-related skin and hair disorders, beri-beri
Vitamin B2

Riboflavin

vegetables, eggs, meat, yeast
General body health and growth.
lack of energy, dry hair and skin, mouth sores
Vitamin B Group

Pantothenic Acid

wholemeal bread, brown rice, eggs, yeast
Tissue growth, health of skin and hair.
dry skin and hair
Vitamin B6

Pyridoxine

green vegetables, milk, fish, meat, yeast
Utilising of protein, healthy nerves and muscles.
depression, irritability, insomnia
Vitamin B12

Cyanocobalamin

lettuce, spinach, eggs, meat
Utilising of protein, healthy nerves and growth.
tiredness, anaemia, skin disorders
Vitamin B Group

Biotin

vegetables
Healthy nerves, skin and muscles.
eczema, hair loss
Vitamin B Group

Choline and Inositol

eggs, yeast
Maintains function of liver, prevents fat build-up.
liver disorders, intolerance to alcohol
Vitamin B Group

Folic Acid

green vegetables, meats, yeast
Assists growth, and maintains healthy blood.
depression, weakness, anaemia
Vitamin B Group

Niacin, Nicotinic Acid

peanuts, poultry, fish, yeast
Digestion of carbohydrates, healthy skin.
headaches, skin disorders, pellagra
Vitamin C

Ascorbic Acid

fruit and vegetables
Healing wounds, maintaining healthy cells and blood vessels.
slow healing, sore gums, scurvy
Vitamin D

Calciferol

butter, sunlight on skin
Formation of bones and teeth.
poor growth, tooth decay, rickets
Vitamin E

Tocopherol

green vegetables, egg yolk, vegetable oils, wheat germ
Acts as an antioxidant, to slow the aging effects of cells.
unknown - possible early aging
Vitamin K

Phytomenadione

green vegetables, soya beans, oils
Essential for blood clotting.
prolonged bleeding - slow blood clotting

Bibliography

Brandreth, G. Vital Statistics. (New Jersey: Citadel, 1986).

Pyke, M; Moore, P. Everyman's Scientific Facts and Feats (London: J M Dent, 1981).

 


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