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ALL ABOUT VITAMINS
Vitamin A
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Vitamin A is necessary
for:
Normal eyesight, body tissues, growth and bone
formation
& resistance to infections
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SOURCES
OF VITAMIN A:
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Liver, fish liver oils,
eggs
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Orange vegetables like carrots, sweet potatoes,
pumpkin
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Dark-green leafy vegetables, like spinach, kai
lan, kangkong, di wang
chai
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Orange fruits like
mango, cantaloupe, papaya,
persimmon
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Tomatoes, green beans
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Signs of Deficiency:
*Poor night vision
or night blindness
*Loss of
appetite
*Increased
susceptibility to infections
*Changes in the skin and
teeth
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Vitamin B1
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Vitamin B1 is
necessary for:
Normal
functioning of all body cells, especially
the nerves;
Helps the body break
down carbohydrates, protein and fat for
energy
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SOURCES OF VITAMIN
B1:
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Oysters,
brewer's yeast, organ meats,
lean cuts of pork
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Dried beans
and peas,green
peas
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Oranges
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Wheat germ,
breads and cereals whole grain,
peanuts and peanut
butter
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Signs of
Deficiency:
*Fatigue
*Loss of appetite
*Weight loss
*Gastrointestinal
upsets
*Nausea and
weakness
Signs of severe
deficiency:
*Mental
confusion
*Muscular weakness
*Paralysis of the
extremities
*Heart
problems
*Loss of reflexes
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Vitamin B2
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Vitamin B2 is
necessary for:
Normal release of energy from carbohydrate,
protein & fat in the
food;
Normal growth and development; the production and
regulation
of
certain hormones;
The formation
of red blood cells
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SOURCES OF VITAMIN
B2:
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Dairy
products, meat, poultry,
fish
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Enriched and
fortified
grains
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Cereals and
bakery
products
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Green
vegetables such as broccoli,
asparagus and
spinach
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Signs
of Deficiency:
*Soreness of the mouth, lips and
tongue
*Burning itch in the
eyes
*Loss of vision or sensitivity to
light
Signs of severe deficiency:
*Inflammed eyes and
skin
*Develop depression
and/or hysteria
*Paralysis of the extremities
*Heart
problems
*Loss of reflexes
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Vitamin
B3
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Vitamin B3 is necessary
for:
Aids
the release of energy from
carbohydrates;
It aids
in the breakdown of protein and fats, in the synthesis
of
fats
and certain hormones;
Formation of red blood
cells
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SOURCES OF VITAMIN
B3:
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Meat,
poultry,
fish, enriched
cereals and
grains, and
nuts
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Milk and
eggs
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Signs of Deficiency:
*Weakness
or lethargy
*Loss of
appetite
*Indigestion
*Skin
inflammation
Signs of severe deficiency:
*Disease pellagra - Scaly skin, swollen
tongue
*Tremors and damage to the central
nervous system
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Vitamin
B6
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Vitamin B6
is necessary
for:
Helps
body
to build,
break
down carbohydrates, fats, and
proteins;
P
rocess
amino
acids, is the building blocks of
protein;
A
ids in the formation and
maintenance of the nervous
system
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SOURCES OF
VITAMIN
B6:
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Chicken,
fish,
kidney,
liver,
pork,
eggs
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Unmilled
rice,
soybeans,
oats,
whole
wheat
products,
peanuts,
walnuts
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Signs of Deficiency:
*Depression
*Vomitting
*Increased susceptibility to
diseases and
infections
*Skin and
nerves inflammation
*Anemia
*Nausea and
lethargy
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Vitamin
B12
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Vitamin B12 is necessary
for:
Normal processing of
carbohydrate, protein and
fat;
N
ormal
production of certain amino
acids and
fats;
Maintain the nervous
system.
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SOURCES
OF
VITAMIN
B12:
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Meat,
poultry,
fish,
milk,
dairy
products
and
eggs
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Signs of
Deficiency:
*Anemia
*Neurological
problems
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Vitamin
C
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Vitamin
C is
necessary
for:
Necessary for
collagen
formation;
Gives structure
to bones,
cartilage,
muscles and
blood
vessels;
Contributes to
the proper
maintenance of
capillaries,
bones and
teeth;
Promotes
healing of
wounds, bone
fractures,
bruises,
hemorrhages and
bleeding
gums
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SOURCES
OF
VITAMIN
C:
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Citrus
fruits
and
juices
like
oranges,
papaya,
honeydew,
guava,
pomelo
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Broccoli,
sweet
peppers,
tomatoes,
cabbage,
potatoes,
snow
peas,
cauliflower
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Leafy
greens
such
spinach,
kai
lan,
chye
sim,
bok
choy
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Signs of
Deficiency:
*I
ncreased
tendency to get
black-and-blue
marks, bleeding
gums,
nose bleeds and
wounds that
heal
slower
*Damage to
blood vessels,
swollen, tender
joints and
aching
bones
*General
weakness
*Loss of
appetite and
dry, scaly
skin
*Scurvy is
characterized
by anemia,
tooth loss and
bleeding under
the
skin
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Vitamin
D
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Vitamin
D
is
necessary
for:
Essential
in
the
formation
and
maintenance
of
bones
and
teeth;
Aids
in
the
maintenance
of
a
healthy
nerve
and
muscle
system
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Signs
of
Deficiency:
*C
hanges
in
the
bones
of
children
and
adults
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Vitamin
E
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Vitamin
E
is
necessary
for:
Protects
fats
and
vitamin
A
in
the
body
from
destruction
by
destructive
oxygen
fragments;
Stabilizes
cell
membranes;
Protects
tissues
that
are
found
throughout
the
body
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Signs
of
Deficiency:
*Anemia
in
infants
*Nerve
damage
in
adults
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Vitamin
K
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Vitamin
K
is
necessary
for:
Regulate
blood
clotting
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Signs
of
Deficiency:
*Abnormal
blood
clotting
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With
our
busy
lifestyles,
it
is
often
very
hard
to
keep
track
of
our
vitamins
intake
to
maintain
a
healthy
diet.
This
page
might
aid
you
in
remembering
the
importance
of
vitamins
-
the
simpler
way.
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