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New Recipes
+ Crispy Five Spice Spring Roll
+ Deep Fried Taro Paste with Minced Duck Meat
+ Braised Stuffed Whole Cabbage with Abalone and Broccoli
+ Pan Fried Freshwater Prawns in Special Sauce
+ Double-Boiled Spring Chicken Soup with Snow Fungus and Quail Eggs
+ Fried Glutinous Rice with Assorted Waxed Meats
+ Chilled Almond-Flavor Soybean Jelly with Longan
+ Spring Blossom Cold Dish Combination
+ Ginger Curry Mussel Stew
+ Tuna-filled Quinoa Croquette

Know Your Vitamins

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.


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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Last Modified: 11/28/11.