|
|
 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 |
|
