Quick guide to learn how vitamins impacts our health and the best food sources to choose when we are defincient.
Functions: Promotes healthy eyes, skin, hair, teeth and gums, cancer prevention, healing of infections
Deficiency Symptoms: Poor night vision; macular degeneration; increased risk of cataracts; dry skin; loss of hearing, taste, and/or smell; nerve damage
Natural sources: Carrots, pumpkin, yams, tuna, cantaloupe, turnips, beet greens, butternut squash, spinach, fish, eggs, butter.
Vitamin B2 (Riboflavin) | B3 (Niacin)
Function: Used in the metabolism of fats, carbohydrates, and proteins for the production of energy.
Deficiency symptoms: Cracks and sores on tongue and in corners of the mouth, red eyes, skin lesions, dizziness, hair loss, inability to sleep, sensitivity to light, poor digestion.
Natural Sources: Poultry, fish, fortified grains, broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese
Function: Carbohydrate metabolism, used in the production of sex and stress hormones; helps improve circulation
Deficiency symptoms: Canker sores, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, inability to sleep, loss of appetite, dermatitis.
Natural Sources: Chicken breast, tuna, veal, beef liver, fortified bread, brewer’s yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk, pork, tomatoes.
Functions: Helps with formation of collagen, healing of wounds, and blood vessel health.
Deficiency Symptoms: Poor wound healing, bleeding gums, easy bruising, nosebleed, joint pain, lack of energy, susceptibility to infection.
Natural sources: Broccoli, cantaloupe, kiwifruit, oranges, pineapple, peppers, strawberries, asparagus, avocados, collard greens, dandelion greens, kale, lemons, mangos, onions, radishes, watercress.
Functions: Maintains level of calcium in blood; facilitates absorption and transportation of calcium in the intestine; when insufficient calcium is in the diet, takes calcium from bones
Deficiency Symptoms: In children: Rickets, delayed tooth development, weak muscles, soften skull In adults: Osteromalacia, osteoporosis, hypocalcaemia
Natural sources: Sun exposure, sardines, salmon, mushrooms, eggs, fortified milk, herring, liver, tuna, cod liver oil.
Functions: Helps protect cell membranes against damage caused by free radicals and prevents the oxidation of LDL cholesterol.
Deficiency Symptoms: Age spots, dry hair or loss of hair, muscular weakness, slow tissue healing, leg cramps, decrease in sex drive
Natural Sources: Olive oil, coconut oil, avocados, spinach, sunflower seeds, wheat germ, and nuts
Functions: Promotes blood clotting and bone strength
Deficiency symptoms: In newborns: Bleeding tendencies are possible
Natural sources: Green leafy vegetables, including spinach, kale, cauliflower, and broccoli