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Vitamins

Vitamins are organic compounds needed in very small amounts in the diet to help regulate and support chemical reactions in the body.  They are essential for health and must be obtained from the diet as the body cannot manufacture them.

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.
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