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Natural food sources of vitamins
Vitamin: VITAMIN A(beta carotene)
Natural food sources:
Eggs, coloured fruits and vegetables, fish liver oil, dairy products, beef, liver, milk, carrots, tomatoes.
Vitamin Deficiency Symptoms:
Defective teeth and gums, allergies, dry hair, retarded growth, susceptibility to infections, eye irritations, night blindness, sinus trouble, dry skin, loss of smell
Health benefits:
Healthy formation of bones, teeth, skin; maintenance of outer layer of many tissues & organs; promotes growth & lactation; necessary for night vision; good for growth & repair of body tissues; good for health of hair & eyes
 
Vitamin: VITAMIN B (complex)

Natural food sources:
Whole grains, liver, brewerпїЅs yeast

Vitamin Deficiency Symptoms:
Rough dry skin, fatigue, dull hair, constipation, acne, insomnia
Health benefits:
Helps functioning of nervous system; good for healthy skin, muscle tone, maintenance in the gastrointestinal tract; gives energy; maintains healthy hair, eyes, liver, mouth; carbohydrate-fat-protein metabolism
 
Vitamin: VITAMIN B-1 (thiamine)
Natural food sources:
Pork, nuts, wheat germ, poultry, fish brown rice, egg yolks, legumes, whole grains, blackstrap molasses, brewerпїЅs yeast, whole wheat, seafood, potatoes.

Vitamin Deficiency Symptoms:
Depression, constipation, impaired growth in children, shortness of breath, numbness of hands and feet, weakness, fatigue, nervousness sensitivity to noise, loss of appetite

Health benefits:
Maintains health of skin, mouth, eyes, hair; stabilizes appetite ; necessary for carbohydrate metabolism; essential for normal functioning of heart, nerve tissues, muscles, digestion, learning capacity, growth
 
Vitamin: VITAMIN B-2 (riboflavin)
Natural food sources:
Cheese, milk, egg yolks, brewerпїЅs yeast, nuts whole grains, blackstrap molasses, yogurt, poultry, green vegetables.
Vitamin Deficiency Symptoms:
Inflammation of the mouth, eye problems, dizziness, poor digestion, sore tongue, dermatitis
Health benefits:
Carbohydrate-fat-protein metabolism; necessary for healthy antibody and red blood cell formation; good for healthy eyes, hair, skin, nails.
 
 
Vitamin: VITAMIN B-6 (pyridoxine)
Natural food sources:
Milk, cabbage, cantaloupe, legumes, blackstrap molasses, meat, peas, wheat germ, whole grains, brown rice, prunes, fish, leafy green, vegetables, brewerпїЅs yeast, prunes, soya beans.
 
Vitamin Deficiency Symptoms:
Possible loss of muscle control, nervousness, dermatitis, insulin, sensitivity, hair loss, mouth disorders, acne, irritability, muscular weakness, convulsions in infants, depression, learning
disabilities, anaemia, arthritis.
Health benefits:
Necessary for, carbohydrate-fat-protein metabolism; weight control; good for healthy skin, nerves, muscles, antibody formation, digestion
 
Vitamin: VITAMIN B-12 (cobalamin)
Natural food sources:
Pork, beef, cheese, milk/milk products, eggs, fish, kidney, cereals, yeast extracts.
 
Vitamin Deficiency Symptoms:
Tiredness, general weakness, poor appetite, speaking difficulties, pernicious anaemia, nervousness, neuritis, brain damage, growth failure in children
 
Health benefits:
Necessary for formation of red blood cells; carbohydrate-fat-protein metabolism; healthy nervous system; good appetite; healthy cells
 
Vitamin: BIOTIN (vitamin H)
Natural food sources:
Sardines, liver, legumes, egg yolks, unpolished rice, lentils, mung bean sprouts, whole grains, brewerпїЅs yeast, oats, nuts, wheat germ.
 
Vitamin Deficiency Symptoms:
Extreme exhaustion, loss of appetite, impairment of fat metabolism, muscle pain, depression, greyish skin colour, dermatitis
 
Health benefits:
Growth-promoting factor; fatty acid production; carbohydrate-fat-protein metabolism; utilises B vitamins; good for healthy hair, skin, muscles
 
Vitamin: CHOLINE
Natural food sources:
Leafy green vegetables, heart, lecithin, egg yolks, brewerпїЅs yeast, fish, legumes, soybeans, wheat germ.
 
Vitamin Deficiency Symptoms:
May result in cirrhosis and fatty degeneration of liver, haemorrhaging of kidney, intolerance to fats, bleeding stomach ulcers, high blood pressure, growth problems
Health benefits:
May minimize excessive deposits of fat in liver; metabolism and transport of fats and cholesterol; normal nerve transmission; gall bladder regulation; lecithin formation; good for hair, thymus gland.
 
Vitamin: FOLIC ACID B-9 (folate)
Natural food sources:
Root vegetables, tuna, milk/milk products,пїЅ kidney,пїЅ liver, oysters, salmon, leafy green vegetables, brewerпїЅs yeast, whole grains, wheat germ.
 
Vitamin Deficiency Symptoms:
Gastro-intestinal disorders B-12 deficiency, anaemia, retarded growth, greying hair
Health benefits:
Necessary for growth and division of cells; formation ofпїЅ red blood cells; reproduction and growth; good for glands and liver
     
 
Vitamin: INOSITOL
Natural food sources:
Citrus fruits, nut, milk, meat brewerпїЅs yeast, blackstrap molasses, whole grains, vegetables.
 
Vitamin Deficiency Symptoms:
Eye problems, high cholesterol, skin problems, constipation
 
Health benefits:
Vital for hair growth, metabolism of fats and cholesterol; formation of lecithin; good for vital organs
 
Vitamin: NIACINпїЅ B-3 (nicotinic acid)
Natural food sources:
Beans, green vegetables, rice, bran, whole wheat, nuts, brewerпїЅs yeast, fish, dairy products, poultry, lean meats, milk, eggs, cheese, peas.
 
Vitamin Deficiency Symptoms:
Gastro-intestinal disturbances, dermatitis, nervous disorders, muscular aches, loss of appetite, insomnia, tiredness, halitosis
 
Health benefits:
Promotes growth, proper functioning of nervous system; maintenance of healthy skin, tongue, digestive system; carbohydrate-fat-protein metabolism
 
Vitamin: PANTOTHENIC ACID B-5  
Natural food sources:
Egg yolks, orange juice, brewerпїЅs yeast, legumes, liver, whole grains, mushrooms, salmon, wheat germ, beans.
   
Vitamin Deficiency Symptoms:
Stomach stress, sensitivity to insulin, eczema, hair loss, hypoglycaemia, vomiting, diarrhoea, kidney trouble
 
Health benefits:
Resistance to stress; aids formation of some fats, energy; stimulates growth; good for skin, adrenal glands, formation of antibodies
 
Vitamin: PABA (para-aminobenzoic acid)  
Natural food sources:
Leafy green vegetables, yogurt, wheat germ, blackstrap molasses, brewerпїЅs yeast
 
Vitamin Deficiency Symptoms:
Nervousness, anaemia, constipation, tiredness, headaches, digestion problems, eczema
Health benefits:
Growth-promoting factor; sunscreen; acts as coenzyme in breakdown and utilisation of protein; formation of red blood cells; colour restoration; aids bacteria in producing folic acid; maintains healthy skin, hair.
 
Vitamin: VITAMIN C (ascorbic acid)
Natural food sources:
Tomatoes, acerola cherries, sprouted alfalfa seeds, peppers, citrus fruits, papaya, potatoes,
cantaloupe, broccoli, strawberries, chillies.
Vitamin Deficiency Symptoms:
Muscular weaknesses, anaemia, appetite loss, skin haemorrhages, swollen joints, slow healing wounds & fractures, bleeding gums, easy bruising, low resistance to infections
Health benefits:
Healthy teeth, gums, bones; strengthens blood vessels; increased absorption of iron; resistance to infections
 
Vitamin: VITAMIN D (calciferol)  
Natural food sources:
Fat, butter, fish liver oil, herring, sardines, egg yolks, salmon, tuna, margarine. Also, sunlight on human skin is beneficial.
Vitamin Deficiency Symptoms:
May lead to rickets, lack of vigour, muscle weakness, diarrhoea, insomnia, nervousness, soft bones and teeth, myopia.
 
Health benefits:
Very important in infancy and childhood; healthy bone formation; healthy nervous system maintenance; good for thyroid gland, skin,
teeth, normal blood clotting.
 
Vitamin: VITAMIN E (tocopherol/ tocopheryl)  
Natural food sources:
Margarine, cold pressed oils, whole wheat, sweet potatoes, molasses, nuts, dark green vegetables, eggs, oatmeal, wheat germ.
 
Vitamin Deficiency Symptoms:
Fragility of red blood cells, dry dull hair, sterility, impotency, miscarriages, gastro-intestinal problems, heart disease, enlarged prostate.
Health benefits:
Slows ageing; protects red blood cells; male potency; prevents blood clots; maintains healthy muscles and nerves; strengthens capillary walls; goodпїЅ for hair, skin, mucous membrane.
 
Vitamin: VITAMIN F (unsaturated fatty acids) (linoleic acid)  
Natural food sources:
Butter, wheat germ, vegetables, oils, sunflower seeds.
 
Vitamin Deficiency Symptoms:
Acne, dandruff, dry hair, diarrhoea, eczema, varicose veins, underweight, weak nails, gallstones
Health benefits:
Growth-promoting factor; necessary for healthy, skin, hair; helps maintain resilience and lubrication; regulates blood coagulation, destroys cholesterol; prevents hardening of the arteries
 
Vitamin: VITAMIN K (phylloquinone)
Natural food sources:
Cauliflower, soybeans, polyunsaturated oils, fish liver oils, egg yolks, yogurt, kelp, cowпїЅs milk, alfalfa, leafy green vegetables, blackstrap molasses
Vitamin Deficiency Symptoms:
Tendency to haemorrhage resulting from prolonged blood clotting time, intestinal malabsorption, nose bleeding, miscarriages, diarrhoea, cellular disease
Health benefits:
Necessary for blood coagulation, normal liver functioning, longevity factor.
 
Vitamin: VITAMIN P (bioflavoniods, rutin, hesperidin)  
Natural food sources:
Buckwheat, black currants, cherries, grapes, fruits
Vitamin Deficiency Symptoms:
Tendency to bruise and bleed easily (same as symptoms caused by deficiency of vitamin C)
Health benefits:
Colds and flu prevention; good for healthy capillary walls and connective tissue; infrequent bruising
 

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