Presence, purpose and signs of deficiency
Vitamin Presence Purpose Deficiency
A
| Green vegetables,milk,carrots,liver,cod liver oil,kidney,sweet potatoes | Essential for growth,for resistance against infections and for eye health | Night blindness,low resistance against infections,bad appetite,dry flaky skin,catarrh,infections in the mucous membrane,for example bronchi |
B1 –Thiamine | Yeast,wheat germ,soy beans,green vegetables,milk,eggs,meat,oyster,poultry, | Essential for growth,heart,nerves and muscle function | Mental dullness,irritability,forgetfulness,depressions,fatigue,skin and hair problems,Beriberi |
B2 –Riboflavin | Yeast,wheat germ,soy beans,peanuts. green vegetables,milk,eggs,meat,poultry | Essential for growth,general well-being,eyes,hair and mouth function | Dry skin,dry hair,lip sores,bad eyesight,lack of endurance,extra sensitivity to light |
B3 – Nicotine acid,Cyanamid | Yeast,liver,milk,wholemeal products | For skin growth,stomach,intestine and nerve function | Skin problem,headache,sleep problems,stomach and intestine problems,nervousness |
B6 –Pyridoxine | Yeast,wheat germ,melon,cabbage,milk,egg yolk,fish | Generation of proteins,health of the skin,intestine and nerve function | Irritability,sleep problems,muscle cramps,nausea at pregnancy,nervousness,skin rash |
B12 | Yeast,spinach,lettuce,eggs,liver,meat | For normal blood formation and generation of proteins | Anemia,fatigue,skin problem,bad appetite |
Biotin | Liver,kidney,vegetables,nuts | For generation of carbohydrates,fat and proteins | Undecided |
Choline | Egg yolk,liver,kidney,brains,dried yeast,sweetbread | Essential for liver function,prevents accumulation of fatty acids | Premature ageing,accumulation of fatty acids |
Inositol | Eggs,meat,liver,kidney,whole meal products | Essential for liver function,prevents accumulation of fatty acids | Premature ageing,high blood cholesterol |
| Pantotenacid | Yeast,liver,eggs,whole meal products,bran | Prevent body resistance against stress, for hair and skin | Restlessness,vomiting,dry hair,dry skin,stress stomach |
Paba | Yeast,molasses,wheat germ,yoghurt,green vegetables | For blood formation,for breakdown of proteins | Graying hair,fatigue,headache,constipation |
Folic acid | Dark green vegetables,yeast,milk,root vegetables | For blood formation,for the health of glands | Bad growth,miscarriage,anemia |
C- Ascorbic acid | Citrus fruits,melon,peppers,tomatoes,raw vegetables | Healing,resistance against infections,anti-stress vitamin | Bleeding gums,Scurvy,nose bleed,bad indigestion |
E –Tokoferol | Wheat germ oil,egg yolk,milk,green vegetables | For normal reproduction,for nerves and muscles | Premature ageing,miscarriage,sterility in males |
D | Milk,butter,cod liver oil,eggs,green vegetables,sunshine | For bone and teeth formation | Teeth decay,calcium and phosphorus deficiency,Rachitis,weakening of bones and teeth |
