VITAMIN GUIDE

A guide to vitamins, from A to K. with benefits, symptoms of deficiency, and natural food sources. 

VITAMIN A & CAROTENOIDS

Benefits:

Prevents night blindness and other eye problems, some skin disorders, enhances immunity, may heal gastrointestinal ulcers, protects against pollution and cancer formation, needed for maintenance and repair of epithelial tissue, important in the formation of bones and teeth, aids in fat storage, protects against colds, influenza, and infections of the kidneys, bladder, lungs, and mucous membranes, slows aging process.

Symptoms of Deficiency: 

Dry hair or skin, dryness of the cornea, poor growth, night blindness, abscesses in ears; insomnia; fatigue; reproductive difficulties; sinusitis, pneumonia, frequent colds and respiratory infections; skin disorders.

Sources:

Green and yellow fruits and vegetables, apricots, asparagus, beet greens, broccoli, cantaloupe, carrots, collards, dandelion greens, dulse, fish liver, fish liver oil, garlic, kale, mustard greens, papayas, peaches, pumpkin, red peppers, spirulina, spinach, sweet potatoes, Swiss chard, turnip greens, watercress, yellow squash, alfalfa, borage leaves, burdock root, cayenne (capsicum), chickweed, eyebright, fennel seed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, red clover, rose hips, sage, uva ursi, violet leaves, watercress, and yellow dock.

VITAMIN B COMPLEX

B vitamins help to maintain the health of the nerves, skin, eyes, hair, liver, and mouth, as well as healthy muscle tone in the gastrointestinal tract and proper brain function.

B-complex vitamins are coenzymes involved in energy production, and may be useful for alleviating depression or anxiety. Adequate intake of the B vitamins is very important for elderly people because these nutrients are not as well absorbed as we age. There have even been cases of people diagnosed with Alzheimers disease whose problems were later found to be due to a deficiency of vitamin B12 plus the B complex.

The B vitamins should always be taken together, but up to two to three times more of one B vitamin than another can be taken for a particular disorder. Although the B vitamins are a team, they are listed individually.

 

VITAMIN B1 (Thiamine)

Benefits:

Enhances circulation and assists in blood formation, carbohydrate metabolism, and the production of hydrochloric acid, which is important for proper digestion, optimizes cognitive activity and brain function, positive effect on energy, growth, normal appetite, and learning capacity, and is needed for muscle tone of the intestines, stomach, and heart, protecting the body from the degenerative effects of aging, alcohol consumption, and smoking.

Symptoms of Deficiency:

Beriberi, constipation, edema, enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances, heart changes, irritability, labored breathing, loss of appetite, muscle atrophy, nervousness, numbness of the hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness, and severe weight loss.
Sources: brown rice, egg yolks, fish, legumes, liver, peanuts, peas, pork, poultry, rice bran, wheat germ, and whole grains, asparagus, brewers yeast, broccoli, Brussels sprouts, dulse, kelp, most nuts, oatmeal, plums, dried prunes, raisins, spirulina, and watercress., alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, hops, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, and yellow dock.

VITAMIN B2 (Riboflavin)

Benefits:

Red blood cell formation, antibody production, cell respiration, and growth, eye fatigue, prevention and treatment of cataracts, metabolism of carbohydrates, fats, and proteins, facilitates the use of oxygen by the tissues of the skin, nails, and hair; eliminates dandruff; and helps the absorption of iron and vitamin B6.

Symptoms of Deficiency: 

Cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions, dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slowed mental response.

Sources:

Cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, and yogurt. Other sources include asparagus, avocados, broccoli, Brussels sprouts, currants, dandelion greens, dulse, kelp, leafy greens, mushrooms, molasses, nuts, and watercress, alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, mullein, nettle, oat straw, parsley, peppermint, raspberry leaves, red clover, rose hips, sage, and yellow dock.

VITAMIN B3 (Niacin, Niacinamide, Nicotinic Acid)

Benefits:

Proper circulation and healthy skin, functioning of the nervous system, metabolism of carbohydrates, fats, and proteins, normal secretion of bile and stomach fluids, synthesis of sex hormones, lowers cholesterol, schizophrenia and other mental illnesses, and is also a memory-enhancer.

Symptoms of Deficiency:

Pellagra, canker sores, dementia, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.

Sources:

Beef liver, brewers yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes, wheat germ, and whole wheat products, alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, and yellow dock.

VITAMIN Bs (Pantothenic Acid)

Benefits:

Production of the adrenal hormones and the formation of antibodies, aids in vitamin utilization, and helps to convert fats, carbohydrates, and proteins into energy, stamina enhancer and prevents certain forms of anemia, helpful in treating depression and anxiety, normal functioning of the gastrointestinal tract, necessary metabolic functions.

Symptoms of Deficiency:

Fatigue, headache, nausea, tingling in the hands.

Sources:

Beef, brewers yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.

VITAMIN B6 (PYRIDOXINE)

Benefits:

Physical and mental health, water retention, production of hydrochloric acid and the absorption of fats and protein, maintaining sodium and potassium balance, and promotes red blood cell formation, cancer immunity, prevention of arteriosclerosis, premenstrual syndrome, kidney stones, allergies, arthritis, asthma.

Symptoms of Deficiency:

Anemia, convulsions, headaches, nausea, flaky skin, a sore tongue, and vomiting, acne, anorexia, arthritis, conjunctivitis, cracks or sores on the mouth and lips, depression, dizziness, fatigue, hyper-irritability, impaired wound healing, inflammation of the mouth and gums, learning difficulties, weak memory, hair loss, hearing problems, numbness, oily facial skin, stunted growth, and tingling sensations.

Sources: 

Brewers yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, and wheat germ, avocado, bananas, beans, blackstrap molasses, broccoli, brown rice and other whole grains, cabbage cantaloupe, corn, dulse, plantains, potatoes, rice bran soybeans, and tempeh, alfalfa, catnip, and oat straw. All foods contain some vitamin B6.

VITAMIN B12 (CYANOCOBALAMIN)

Benefits:

Anemia, formation of red blood cells, and helps in the utilization of iron, proper digestion, absorption of foods, the synthesis of protein, and the metabolism of carbohydrates and fats, cell formation and cellular longevity, prevents nerve damage, maintains fertility.

Symptoms of Deficiency:

Abnormal gait, chronic fatigue, constipation, depression, digestive disorders, dizziness, drowsiness, enlargement of the liver, eye disorders, hallucinations, headaches, inflammation of the tongue, irritability, labored breathing, memory loss, moodiness, nervousness, neurological damage, palpitations, pernicious anemia, ringing in the ears, spinal cord degeneration.

Sources:

Brewers yeast, clams, eggs, herring, kidney, liver, mackerel, mill and dairy products, and seafood, sea vegetables, such as dulse, kelp, kombu, and nori, and soybean and soy products, alfalfa bladderwrack, and hops.

BIOTIN

Benefits:

Cell growth, fatty acid production, metabolism of carbohydrates, fats, and proteins, healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow, muscle pain.

Symptoms of Deficiency:

Anemia, depression, hair loss, high blood sugar, inflammation or pallor of the skin and mucous membranes, insomnia, loss of appetite, muscular pain, nausea, and soreness of the tongue.

Sources:

Brewers yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans, and whole grains.

CHOLINE

Benefits:

Proper transmission of nerve impulses from the brain through the central nervous system, as well as for gallbladder regulation, liver function, and lecithin formation, aids in hormone production and minimizes excess fat in the liver because it aids in fat and cholesterol metabolism, brain and memory function.

Symptoms of Deficiency:

Disorders of the nervous system, fatty buildup in the liver, as well as in cardiac symptoms, gastric ulcers, high blood pressure, the inability to digest fats, kidney and liver impairment, and stunted growth.

Sources:

Egg yolks, lecithin, legumes, meat, milk, soybeans, whole-grain cereals.

FOLIC ACID

Benefits:

Energy production and the formation of red blood cells, strengthens immunity, healthy cell division and replication, protein metabolism, depression, anxiety.

Symptoms of Deficiency:

Sore, red tongue, anemia, apathy, digestive disturbances, fatigue, graying hair, growth impairment, insomnia, labored breathing, memory problems, paranoia, weakness, birth defects in ones offspring.

Sources:

Barley, beef, bran, brewers yeast, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, pork, root vegetables, salmon, tuna, wheat germ, whole grains, and whole wheat.

INOSITOL

Benefits:

Hair growth, calming effect, reduce cholesterol, metabolism of fat and cholesterol.

Symptoms of Deficiency:

Arteriosclerosis, constipation, hair loss, high blood cholesterol, irritability, mood swings, and skin eruptions.

Sources:

Brewers yeast, fruits, lecithin, legumes, meats, milk, unrefined molasses, raisins, vegetables, whole grains.

PARA-AMINOBENZOIC ACID (PABA)

Benefits:

Protects against sunburn and skin cancer, utilization of protein, formation of red blood cells, restores gray hair, maintenance of healthy intestinal flora.

Symptoms of Deficiency:

Depression, fatigue, gastrointestinal disorders, graying of the hair, irritability, nervousness, and patchy areas of white skin.

Sources:

Kidney, liver, molasses, mushrooms, spinach, and whole grains.

VITAMIN C (ASCORBIC ACID)

Benefits:

Tissue growth and repair, adrenal gland function, and healthy gums, protects against the harmful effects of pollution, helps to prevent cancer, protects against infection, and enhances immunity, reduce cholesterol levels and high blood pressure, and prevent artherosclerosis, protects against blood clotting and bruising, and promotes the healing of wounds and burns.

Symptoms of Deficiency:

Scurvy, poor wound healing, soft and spongy bleeding gums, edema, extreme weakness, and pinpoint hemorrhages under the skin, colds and bronchial infections; joint pains; lack of energy; poor digestion; prolonged healing time; a tendency to bruise easily; and tooth loss.

Sources:

Berries, citrus fruits, and green vegetables, asparagus, avocados, beet greens, black currants, broccoli, Brussels sprouts, cantaloupe, collards, dandelion greens, dulse, grapefruit, kale, lemons, mangos, mustard greens, onions, oranges, papayas, green peas, sweet peppers, persimmons, pineapple, radishes, rose hips, spinach, strawberries, Swiss chard, tomatoes, turnip greens, and watercress, alfalfa, burdock root, cayenne, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, mullein, nettle, oat straw, paprika, parsley, pine needle, plantain, raspberry leaf, red clover, rose hips, skullcap, violet leaves, yarrow, yellow dock.

VITAMIN D

Benefits:

Absorption and utilization of calcium and phosphorus by the intestinal tract, normal growth and development of bones and teeth, regulation of the heartbeat, treatment of osteoporosis and hypocalcemia, enhances immunity, and is necessary for thyroid function and normal blood clot.

Symptoms of Deficiency:

Rickets, osteomalacia, loss of appetite, a burning sensation in the mouth and throat, diarrhea, insomnia, visual problems, and weight loss.

Sources:

Fish liver oils, fatty saltwater fish, dairy products, and eggs, butter, cod liver oil, dandelion greens, egg yolks, halibut, liver, milk, oatmeal, salmon, sardines, sweet potatoes, tuna, and vegetable oils, alfalfa, horsetail, nettle, and parsley. Vitamin D is also formed by the body in response to the action of sunlight on the skin.

VITAMIN E

Benefits:

Prevention of cancer and cardiovascular disease, premenstrual syndrome and fibrocystic disease of the breast, improves circulation, is necessary for tissue repair, promotes normal blood clotting and healing, reduces scarring from some wounds, reduces blood pressure, aids in preventing cataracts, improves athletic performance, and relaxes leg cramps, promotes healthy skin and hair, and helps to prevent anemia and retrolental fibroplasia, retards aging and may prevent age spots as well.

Symptoms of Deficiency:

Infertility (in both men and women), menstrual problems, neuromuscular impairment, shortened red blood cell life span, spontaneous abortion (miscarriage), and uterine degeneration.

Sources:

Cold pressed vegetable oils, dark green leafy vegetables, legumes, nuts, seeds, and whole grains, brown rice, cornmeal, dulse, eggs, kelp, dessicated liver, milk, oatmeal, organ meats, soybeans, sweet potatoes, watercress, wheat, and wheat germ, alfalfa, bladderwrack, dandelion, dong quad, flaxseed, nettle, oat straw, raspberry leaf, rose hips.

VITAMIN K

Benefits:

Blood clotting, converting glucose into glycogen, promoting longevity. resistance to infection, prevent cancers that target the inner linings of the organs.

Symptoms of Deficiency:

Abnormal and/or internal bleeding.

Sources:

Asparagus, blackstrap molasses, broccoli, Brussels sprouts, cabbage, cauliflower, dark green leafy vegetables, egg yolks, liver, oatmeal, oats, rye, safflower oil, soybeans, and wheat, alfalfa, green tea, kelp, nettle, oat straw, shepherds purse

BIOFLAVONOIDS

Benefits:

Relieve pain, bumps, and bruises, preserve the structure of capillaries, promote circulation, stimulate bile production, lower cholesterol levels, and treat and prevent cataracts, treat and prevent asthma symptoms.

Sources:

Peel of citrus fruits, peppers, buckwheat, and black currants, apricots, cherries, grapefruit, grapes, lemons, oranges, prunes, and rose hips, chervil, elderberries, hawthorn berry, horsetail, and shepherds purse.

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