| A Discovered 1913 |
|
|
| Oil-Soluble |
|
|
| Sources |
Function |
Deficiency |
Apricots, asparagus, greens,
broccoli, carrots, chard, squash,
cantaloupe, sweet potatoes,
tomatoes. |
Maintenance of normal
growth, delays onset of old
age, helps eyes adjust to light |
Poor growth, night blindness
and eye problems, increased susceptibility to light, cancer, acne, impaired bone formation |
|
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|
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|
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|
|
|
|
|
| B Family |
|
|
|
|
|
| Water-Soluble |
|
|
| B1 Thiamine, Discovered 1912 |
|
|
|
Sources
|
Function |
Deficiency |
Dry beans, whole wheat, bread,
cornmeal, oatmeal, peanuts,
green beans, pecans, rice,
soybeans, walnuts, wheat germ |
Maintenance of normal cells, normal function of nerves,
learning and growth |
Nervous Disorders, beriberi, loss of appetite, metabolism of sugar |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| B2 Riboflavin, Discovered 1933 |
Also called Vitamin G) |
|
|
Sources
|
Function |
Deficiency |
| Almonds, avocado, dry beans, cornmeal, soy flower, greens, wheat germ, rice, peas, wheat |
Normal activities of cells, normal function of nervous system
|
Lesion of skin and tongue, eye disorders, cracks in corner of mouth, cataracts |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
|
| B3 Niacin, Discovered 1937 |
(Nicotinic Acid) |
|
|
Sources
|
Function |
Deficiency |
| Almonds, avocados, peanuts |
Metabolism of sugar, maintenance of skin condition, normal digestion |
Pellagra (dementia, dermatitis, diarrhea, heart disease |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
B5 Pantothenic Acid, 1933
|
|
|
|
|
|
Sources
|
Function |
Deficiency |
| Brewers yeast, whole grains |
Growth, normal skin function |
Skin lesions, hastens old age, growth failure, numbness, insomnia |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| B6 Pyridoxine, Discovered 1936 |
|
|
|
Sources
|
Function |
Deficiency |
| Rice, bran, yeast |
Metabolism of fats and carbohydrates |
Asthma, fatigue, water retention, Carpel Tunnel Syndrome, allergies, heart disease, PMS |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| Folacin, Discovered 1938 |
(Folic Acid) |
|
|
Sources
|
Function |
Deficiency |
| Brewers yeast, green leafy vegetables, blueberries |
Metabolism of amino acids, normal blood cells and blood,
cell lining |
Anemia, cervical dysplasia,
elevated homocysteine, birth
defects, fatigue, clotting problems |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| Biotin, Discovered 1935 |
(Also called Vitamin H) |
|
|
Sources
|
Function |
Deficiency |
| Green leafy vegetables |
Metabolism of amino acids, formation of fat, use of carbon dioxide |
Anemia, elasticity of tissue, poor growth, toxicity of body |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| B12 Cyanocobalamin, 1948 |
|
|
|
Sources
|
Function |
Deficiency |
| Nuts, seeds, potato skins |
Normal blood, use of carbon dioxide |
Pernicious Anemia, Sprue, disorders of blood, nerve damage, fatigue, memory loss, anemia |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| C Ascorbic Acid, 1932 |
|
|
| Water-Soluble |
|
|
|
Sources
|
Function |
Deficiency |
| Asparagus, broccoli, oranges, grapefruit, lemons, limes, green peas, pineapple, strawberries, tangerines, tomatoes, red bell peppers |
Sound teeth, bone growth, resistance to infection, maintenance of blood vessels |
Scurvy, infection, poor digestion, poor growth, impaired immune system and wound healing, bruising |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| D Discovered 1930 |
|
|
| Oil-Soluble |
|
|
|
Sources
|
Function |
Deficiency |
| Best source is allowing sunshine to contact the skin |
Strong teeth, bone growth, good use of calcium |
Rickets, poor teeth, poor metabolism of calcium, retarded growth, weakness |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| E Tocopherols, Discovered 1936 |
|
|
| Oil-Soluble |
|
|
|
Sources
|
Function |
Deficiency |
| Wheat germ oil, green leafy vegetables |
Normal growth, muscle function |
Muscular dystrophy, sterility memory loss, weakness, anemia, susceptibility to cancer and heart disease |
|
----------------------------
|
---------------------------
|
----------------------------
|
|
|
|
| K Discovered 1939 |
|
|
| Oil-Soluble |
|
|
|
Sources
|
Function |
Deficiency |
| Green vegetables, oats, wheat rye |
Normal clotting of blood |
Spontaneous hemorrhage |
|
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|
---------------------------
|
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|
