|
Name
|
Major
Sources
|
Signs
of Deficiency
|
|
Vitamin
B1 (Thiamin)
|
Beans,
peanuts, meat, whole grains & eggs.
|
Beriberi
- Decreased brain function or nerve function in the legs
or impaired heart function.
|
|
Vitamin
B2 (Riboflavin)
|
Dairy
products, eggs, & green leafy vegetables
|
Dry,
cracked lips; inflamed tongue & lips. Stunts growth
in children.
|
|
Vitamin
B3 (Niacin)
|
Meat,
poultry, fish & peanuts
|
Pellagra
- Begins with poor appetite, weight loss & weakness;
leading to dermatitis, dementia, diarrhea & eventual
death
|
|
Vitamin
B5 (Pantothenic acid)
|
Broccoli,
dairy products, eggs, fish, fruits, meat, potatoes &
poultry
|
Nervous
disorders, tiredness, weight loss and nausea.
|
|
Vitamin
B6
|
Meat,
poultry, fish & sweet potatoes
|
Depression,
convulsions, skin cracked at corners of the lips, smooth
tongue & anemia.
|
|
Folacin
(Folic Acid or Folate)
|
Broccoli,
whole grains, green leafy vegetables, legumes, nuts &
orange juice
|
Causes
spinal cord birth defects such as spina bifida
if deficiencies occur in pregnant women during the first
few months after conception.
|
|
Vitamin
B12
|
Meat,
poultry, fish, eggs & dairy products
|
Anemia
- Pale, tired, irritable & short attention span.
|
|
Biotin
|
Cauliflower,
cereals, dairy products, eggs, legumes, & nuts
|
Inflamed
skin, depression and/or muscle pain.
|
|
Vitamin
C
|
Fruits
& vegetables
|
Scurvy
- weakness, bleeding gums, slow-healing wounds & tendency
towards infection.
|
|
Vitamin
A
|
Dark
yellow and green leafy vegetables, liver & eggs
|
Night
blindness, dryness of the eyes & eventual blindness.
|
|
Vitamin
D
|
Sunlight,
fish liver oil & Vitamin D milk
|
Rickets
- malformation of the bones (especially bones of the legs,
skull and chest).
|
|
Vitamin
E
|
Vegetable
oils, seeds & whole grains
|
Lack
of vitality, irritability & disinterest in physical
activity.
|
|
Vitamin
K
|
Green
leafy vegetables, cabbage, pork liver & intestinal bacteria
|
Increased
blood clotting time & tendency towards bruising.
|
