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).