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Vitamins are organic substances essential for good health. They can be found in a variety of foods and a good way to meet your needs is to eat a well balanced diet. The table below charts the diseases caused by the deficiency of minerals, their therapeutic benefits and top food sources to get them.
| Vitamin |
Lack of this Vitamin can cause: |
Benefits of this Vitamin |
Top food sources of this Vitamin |
Vitamin A |
Poor growth in childhood, dry skin, poor development of tooth enamel in children, dry eyes, gingivitis, increased susceptibility to infections |
Helps treat acne, strengthens immune system, promotes healthy skin and good night vision, beneficial to those with glaucoma, dampens cancer growth, reduces the number of respiratory illnesses in children, reduces risk of measles in children |
Margarine, butter, whole milk, egg yolk, oysters, calve's liver, herring |
Vitamin B1 /Thiamin |
Tiredness, nausea, poor memory, headaches, depression, beriberi |
Reduces sugar craving, helpful in preventing and slowing Alzheimer's disease, improves memory |
Peas, oranges, pork chop, egg yolk, boiled potatoes, wholemeal bread |
Vitamin B2 /Riboflavin |
Hair loss, cataracts, dizziness, tired and red eyes, skin rashes, dull or oily hair, split nails |
Improves anemia, relieves pregnancy cramps, maintains healthy skin, improves energy level, improves energy level, keeps nail and hair healthy |
Eggs, lamb's liver, pig's kidney, yoghurt, chicken, whole milk |
Vitamin B3 /Niacin |
Inflamed gums, poor memory, headaches, loss of appetite, difficulty in sleeping, dry skin, nausea |
Reduces alcoholic cravings, alleviate bay fever symptoms, lowers high cholesterol, improves acne rosacea, alleviate allergic reactions |
Chicken, pork, beef, turkey, cod, lamb cutlets, eggs |
Vitamin B5 /Panthothenic Acid |
Depression, headaches, loss of appetite, muscle cramps, numbness, tingling, anxiety, teeth-grinding during sleep, respiratory infections |
Alleviates symptoms of rheumatoid arthritis, speeds up the healing of wounds, reduces fatigue, relieves constipation, alleviates allergic reactions of the nasal passage |
Calve's liver, sesame seeds, peanuts, walnuts, apples, avocado |
Vitamin B6 /Pyridoxine |
Stress, nervousness, lack of energy, anemia, inflamed eyelids, cracked lips, low moods, dry skin, burning sensation of the skin |
Helps ease pre-menstrual syndrome, improves low moods and fatigue, improves carpal tunnel syndrome |
Wheatgerm, ox liver, cod, turkey, beef, banana, cabbage |
Vitamin B12 |
Poor hair condition, fatigue, lack of concentration, mood disturbance, anxiety, sore muscles, dermatitis, sore tongue, memory loss, anemia, nerve damage |
Prevents anemia, maintains healthy nervous systems, promotes growth, improves energy level, improves mood, maintains normal vision |
Lamb's liver, pork, duck, eggs, cod, beef |
Folic Acid |
Depression, dementia, tiredness, eczema, cracked lips, poor memory, low moods, birth defects, digestive problems |
Prevents some birth defects, reduces the risk of heart disease, improves energy level, maintains bone strength and reduces the risk of osteoporosis for women after menopause |
Ox liver, Brussels sprouts, peanuts, spinach, broccoli, lettuce, avocado |
Vitamin C |
Colds, infections, bleeding gums, easy bruising, nose bleeds, red pimples on the skin, slow wound healing, scurvy |
Helps to heal wounds, helps iron absorption, helps to prevent cataract, anti-ageing, strengthens immune system |
Guava, oranges, papaya, broccoli, strawberries, green pepper, kiwi fruit, cabbage, cauliflower |
Vitamin D |
Bone deformities, rickets, bone pain, osteomalacia, poor growth, constipation, muscle weakness |
Treats psoriasis, may treat senile osteoporosis, prevents rickets in infants, precents bone loss in periodontal disease |
Cod liver oil, herring, markerel, sardines, salmon, eggs, fresh tuna, margarine |
Vitamin E |
Easy bruising, slow wound healing, varicose veins, lack of sex drive, infertility, easily exhausted, loss of muscle tone |
May reduce the risk of heart disease and cancer especially of the lung and cervix, relieves the pain associated with osteoarthritis, lower the risk of cataracts |
Sunflower seed oil, sunflower seeds, hazelnuts, almonds, sweet potato, avocado, spinach |
Vitamin H /Biotin |
Patches of hair loss, tiredness, hallucinations, depression, brittle hair, loss of appetite, muscle pains, scaly skin around nose and mouse |
May aid weight loss, alleviates eczema and dermatitis, slows hair graying, may be useful for those with kidney problems and who has difficulty with intestinal absorption |
Crunchy peanut butter, almonds, hazelnuts, pig's kidney, egg yolk, ox liver, sesame seeds, walnuts |
Vitamin K |
Easy bleeding, excessive diarrhea, bleeding that is slow to stop |
May reduce symptoms of vomiting and nausea in pregnancy, may improve bone strength in osteoporosis, helps establish good blood clotting mechanisms in babies, reduces excessive menstrual bleeding, reduces losses of calcium in post-menopausal women, beneficial to people diagnosed with Crohn's disease |
Broccoli, yoghurt, green cabbage, egg yolk, soyabean oil, fish liver oil, Brussels sprouts |
See Also : Know Your Minerals
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