Vitamin Table

Vitamin Table
To understand more about vitamins you must first know that vitamins do not provide energy for you. However, it is an important component when your body is converting food into energy. Vitamins are needed to produce enzymes and hormones. Without Vitamins your body would not be able to control many of your metabolic functions; such as your body energy balance, fat burning ability, digestibility, sexuality, and much more.
VITAMIN
NATURAL SOURCES
BODY PARTS AFFECTED
BODY FUNCTIONS FACILITATED
DEFICIENCY SYMPTOMS
Paba
Para Aminobenzoic
Acid
blackstrap molasses, bran, brewer's yeast, eggs, milk, rice, wheat germ, whole grains
glands, hair, intestines, skin
blood cell formation, hair pigmentation, intestinal bacteria activity, protein metabolism
adrenal exhaustion, constipation, depression, digestive disorders, fatigue, headaches, irritability, premature graying of hair, stress
C
Ascorbic Acid
most all fresh fruits & vegetables, acerola cherries, alfalfa sprouts, apricots, asparagus, black currents, cantaloupe, cauliflower, citrus fruits, green vegetables, guava, mango, mustard greens, oranges, papaya, salmon, strawberries, tomatoes
adrenal glands, blood, bones, capillary walls, cells, connective tissue (skin/ ligaments/ bones/ gums), heart, mucous membranes, nervous system, teeth
antioxidant, antistress, burn & wound healing, collagen production, detoxification, digestion, fine bone & tooth formation, iodine conservation, iron absorption from food, pain reduction, red blood cell formation (hemorrhaging prevention), shock & infection resistance (colds), vitamin protection (oxidation)
anemia, bleeding gums, breath shortness, capillary wall ruptures (bruise easily), dental cavities, low infection resistance (colds), muscle degeneration, nosebleeds, poor digestion, stress, weakened cartilages
Bioflavonoid
Citrin
Rutin
skin & pulp of fruits, apricots, blackberries, buckwheat, cherries, g****fruit, g****s, lemons, oranges, papaya, pepper, plums, rose hips
blood, capillary walls, connective tissue (skin/ gums/ ligaments/ bones), red blood cells, teeth
blood vessel wall maintenance, bruising minimization, capillary strength maintenance, cold & flu prevention
blood shot eyes, same as vitamin C (especially tendency to bruise or bleed easily)
D
bone meal, butter, egg yolks, fish liver oils, herring, sardines, sunlight
bones, heart, kidney, nervous system, skin, teeth, thyroid gland
calcium & phosphorus metabolism (bone formation), heart action, nervous system maintenance, normal blood clotting, normal growth in children, skin respiration
brittle & fragile bones, burning in mouth & throat, diarrhea, insomnia, irregular heartbeat, low blood calcium, myopia, nervousness, pale skin, poor metabolism, rickets, sensitivity to pain, soft bones & teeth
E
Tocopherol
almonds, asparagus, bran, brown rice, butter, cucumber, dark green vegetables, eggs, fruits, herring, kale, nuts, peanuts, seeds soybeans, unrefined cereals, vegetables oils, wheat germ & oil, whole grains, mackerel, hazelnuts
arteries, blood vessels, heart, lungs, nerves, pituitary gland, skin
aging retardation, anticlotting factor, antioxidant, blood cholesterol reduction, blood flow to heart, capillary wall strengthener, circulation, diuretic, fertility aid, lung protection (antipollution), muscle & nerve maintenance, potency (males), toxin neutralizer, speeds healing, utilization of oxygen (energy)
enlarged prostate gland, gastrointestinal disease, hair (dry, dull or falling out), impotency, miscarriages, muscular wasting, muscle weakness, sterility
F
Unsaturated Fatty Acids
black currant seed oil, cod live oil, evening primrose oil, lecithin, linseed oil, unsaturated fish oils (omega 3 fatty acids), vegetable oils (canola, safflower, soy, corn), wheat germ, sunflower seeds
cells, glands, (adrenal, thyroid), hair, mucous membranes, nerves, skin
artery hardening prevention, blood coagulation, blood pressure normalizer,cholesterol destroyer, glandular activity, growth facilitator, precursor of prostaglandins, vital organ respiration


VITAMIN
NATURAL SOURCES
BODY PARTS AFFECTED
BODY FUNCTIONS FACILITATED
DEFICIENCY SYMPTOMS
B12
Cobalamin
beef, eggs, crab, fish, mackerel, milk & milk products, oysters, pork, salmon
liver, nerves, red blood cells
appetite stimulation, blood cell formation, cell longevity, healthy nervous system, iron absorption, metabolism of carbohydrate/fat/protein, normal energy levels, protection of liver from toxins
appetite loss, dimished reflex responses, fatigue, irritability, memory impairment, mental depression & confusion, nervousness, pernicious anemia, unpleasant body odor, walking & speaking difficulties, weakness (arms/legs)
Biotin
B Complex
almonds, bananas, brewer's yeast, egg yolk, legumes, milk, mushrooms, peanuts, raisins, walnuts, whole grains
bone marrow, genetic system, glands, hair, metabolic system, muscles, skin
cell growth, taffy acid? production, metabolism of carbohydrate/fat/protein, vitamin B utilization
depression, dry skin, fatigue, grayish skin color, insomnia, muscular pain, nausea, nervousness, poor appetite
Choline
B Complex
bran, brewer's yeast, eggs, fish, green leafy vegetables, lecithin, legumes, nuts, seeds, soybeans, wheat germ
adrenal glands, autonomic nervous system, brain, cardiovascular system, gall bladder, hair, kidneys, liver, thymus gland
lecithin formation, liver & gallbladder regulation, metabolism of cholesterol/ fats, nerve transmission
bleeding stomach ulcers, growth problems, heart trouble, high blood pressure, impaired liver & kidney function, intolerance to fats
Folic Acid
beets, boysenberries, brown rice, cabbage family, cantaloupe, citrus fruits, eggs, green leafy vegetables, haddock, halibut, milk products, oyster, salmon, seafood, soybean sprouts, soy flour, spinach, tuna
blood, glands, liver
appetite stimulation, brain function, cell growth & reproduction, circulation, DNA & RNA production, hydrochloric acid production, liver performance, nucleic acid formation, protein metabolism, red blood cell formation
anemia, digestive disturbances, graying hair, growth problems, insomnia, tongue inflammation, memory impairment
Inositol
B Complex
brewer's yeast, citrus fruits, lecithin, milk, nuts, seeds, spinach, sprouts, vegetables, wheat germ, whole grains
brain, hair, heart, intestines, kidneys, liver, muscles
artery hardening retardation, cholesterol reduction, fat emulsification, hair growth, lecithin formation, metabolism of cholesterol/fat
cholesterol (high), constipation, eczema, eye abnormalities, hair loss
Pantothenic Acid
B Complex
beans, bran, brewer's yeast, broccoli, brown rice, carrots, cauliflower, cheese, eggs, egg yolks, fish, peas, legumes, lima beans, mushrooms, oats, peanuts, royal jelly, salmon, soybeans, spinach, walnuts, wheat, wheat germ, whole grains
adrenal glands, digestive tract, immune system, nerves, skin
antibody formation (detoxifier), antihistamine action, carbohydrate/ fat/ protein conversion (energy), cholesterol synthesis, cortisone production, growth stimulation, stress tolerability, vitamin D utilization
abdominal pains, burning feet, fainting sensations, fatigue, hair loss, impaired muscular coordination, insomnia, intestinal disorders, irritability, lowered blood pressure, lowered resistance to infections, muscle cramps, nervousness, premature aging, rapid pulse
VITAMIN
NATURAL SOURCES
BODY PARTS AFFECTED
BODY FUNCTIONS FACILITATED
DEFICIENCY SYMPTOMS
A
apricots, asparagus, beet greens, blue green algae, broccoli, butternut squash, cantaloupe, carrots, cheese, dandelion greens, eggs, fish, fish liver oil, green & yellow fruits & vegetables, green olives, mango, milk products, papaya, parsley, prunes, red peppers, snap beans, spirulina, spinach, sweet potatoes
bones, eyes, hair, immune system, skin, soft tissue, teeth
antioxidant, body tissue reparation & maintenance infection resistance), nutrition of cornea, permeability of membranes, RNA synthesis, sex hormone synthesis (fertility/impotence), thyroid & adrenal gland stimulant, visual purple production (necessary for night vision)
acne, allergies, anorexia, appetite loss, blemishes, blindness, colds, dry hair, eye sties, fatigue, insomnia, impaired growth, itching burning eyes, loss of smell, night blindness, rough dry skin, sinus trouble, soft tooth enamel, steroid synthesis reduction
B COMPLEX
broccoli, brewer's yeast, brown rice, cabbage, cauliflower, dandelion greens, dried beans, eggs, green leafy vegetables, kelp, milk, peanut butter, salmon, seed germs, wheat germ, whole grains, yogurt (produces good intestinal bacteria needed for synthesis of B vitamins)
body cells, eyes, gastrointestinal tract, hair, liver, mouth, nervous system, skin
energy metabolism (carbohydrate/fat/protein), gastrointestinal tract muscle tone maintenance, organ detoxifier
acne, anemia, constipation, cholesterol (high), digestive disturbances, fatigue, hair (dull, dry, falling), insomnia, skin (dry, rough)
B1
Thiamine
almonds, asparagus, avocado, brewer's yeast, brown rice, dried apricots, dry beans & peas, egg yolk, fish, lean pork, legumes, nuts, peanuts, poultry, seeds, soybeans, wheat germ, whole grains, wild rice, sunflower seeds (hulled)
brain, ears, eyes, digestive system, hair, heart, nervous system
appetite stimulant, blood building, carbohydrate metabolism, circulation, digestion *hydrochloric acid production), energy, growth, learning capacity, muscle tone maintenance of intestines/ stomach/ heart, pain inhibitor
appetite loss, beriberi, constipation, depression, digestive disturbances, fatigue, insomnia, irritability, memory loss, nervousness, numbness of hands/ feet, pain & noise sensitivity, pains around the heart, shortness of breath
B2
Riboflavin
brewer's yeast, brown rice, dried beans, eggs, fish, fruit, green leafy vegetables, legumes, milk, miso, nuts, poultry, seeds, soy foods (tempeh, tofu), soymilk, whole grains
adrenals, blood cells, digestive/enzymatic/& glandular systems, eyes, hair, nerves, skin, soft body tissue
antibody & red blood cell formation, cell respiration, iron assimilation, metabolism of carbohydrate/fat/protein
blurred vision, cataracts, corner of mouth cracks & sores, dizziness, itching/burning eyes, light sensitivity & eye fatigue, oily skin, poor digestion, red sore tongue, retarded growth
B3
Niacin
beans, brewer's yeast, dates, dried figs, eggs, green leafy vegetables, milk products, mushrooms, peas, peanuts, poultry, prunes, seafood, whole grain breads & cereals
brain, heart, liver, nerves, skin, soft tissue, tongue
circulation, cholesterol level reduction, growth, histamine activator, hydrochloric acid production, metabolism of carbohydrate/fat/protein, sex hormone production
appetite loss, bad breath, canker sores, depression, fatigue, headaches, indigestion, insomnia, memory impairment, muscular weakness, nausea, nervous disorders, skin eruptions
B6
Pyridoxine
avocado, bananas, blackstrap molasses, blueberries, brewer's yeast, brown rice, cabbage, cantaloupe, crab, fish, green leafy vegetables, halibut, melons, mushrooms, peanuts, prunes, raisins, soybeans, soy flour, walnuts, whole grains
blood, central nervous system, muscles, skin
antibody formation, carbohydrate absorption, DNA & RNA synthesis, fat & protein utilization (weight control), hemoglobin & hydrochloric acid production, magnesium & linoleic acid function, sodium/ potassium balance (nerves) tryptophane conversion (niacin)
acne, anemia, appetite loss, conjunctivitis, depression, dizziness, edema (water retention), facial oiliness, hair loss, infant convulsions, irritability, learning disabilities, nausea, nervousness, sleepiness, sore lips & tongue, weakness