Vitamin A (retinol and betacarotene)
Vitamin A is a fat soluble vitamin that is stored in the liver. It is required for maintaining healthy teeth, skeletal and soft tissue, mucous membranes and skin. It helps to protect against infections and is an antioxidant and immune system booster. It is important for healthy vision and essential for low light or night vision. It has also been known to protect against many forms of cancer and may be needed for reproduction and breast feeding.
Signs of deficiency may be mouth ulcers, poor vision, acne, frequent colds or infections, dry flaky skin, dandruff, cystitis or diarrhea.
Vitamin B Complex
Vitamin B complex is a combination of all B vitamins. All B Vitamins help the body convert food into fuel which the body burns to produce energy. The B vitamins are also referred to as B complex vitamins which help the body metabolize fats and protein and create energy. The B vitamins are essential for healthy skin, hair, eyes and liver. These vitamins are essential for proper brain function and are important for a healthy nervous system.
Vitamin B1 (thiamine)
Vitamin B1 is also called thiamine or thiamin and is one of the B complex vitamins. It is water soluble and is not stored by the body that is essential for energy production, brain function and digestion. It helps the body metabolize fats and protein and is essential for healthy hair, skin, eyes. It is also very beneficial for maintaining a healthy liver. Vitamin B1 aids the body’s nervous system to help it function properly and necessary for optimal brain function. It strengthens the body’s immune system and helps it to withstand stressful conditions. Thiamine is found in plants and animals and plays a crucial role in many metabolic reactions.
Signs of deficiency of thiamine are rare but signs are usually fatigue, depression, tender muscles, eye pains, irritability, poor concentration, prickly legs, stomach pains, constipation, tingling hands, rapid heartbeat.
Vitamin B2 (riboflavin)
Vitamin B2 is also known as riboflavin and is one of the B complex vitamins that is also water soluble, so the body does not store it. Riboflavin is also an antioxidant that helps protect the body from free radicals that can damage cells and DNA and may contribute to the aging process. It also may help in the prevention of many serious illnesses such as heart disease and cancer. B2 helps the body convert and utilize fats, sugars and protein for energy. It is needed to repair and maintain healthy hair, skin, nail, eyes and helps to regulate body acidity.
Sign of deficiency of riboflavin can be fatigue, digestive problems, burning or other eye problems, sensitivity to light, sore tongue, swelling and sore throat, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracks and sore around the mouth or cracked lips.
Vitamin B3 (niacin)
Vitamin B3 is more commonly known as niacin and is one of the B complex vitamins which aid in the metabolism of fats and protein. Niacin is essential for energy production, brain function and necessary for healthy hair, skin eyes and liver. Niacin is also a water soluble vitamin that also helps the body’s production of sex and stress hormones in the adrenal glands and other parts of the body. Helps balance blood sugar and lower cholesterol levels in the blood. Also involved in inflammation and digestion. It has been used to treat people with depression type symptoms by some in the natural medicine field. B3 can be found in beets, beef liver, fish, salmon, swordfish, tuna, sunflower seeds and peanuts to name a few.
Signs of deficiency of Niacin are rare as your body can meet all its needs of niacin through a healthy diet. The sign of deficiency are fatigue, diarrhea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, vomiting, irritability, bleeding or tender gums, canker sores, acne, eczema/dermatitis.
Vitamin B5 (pantothenic acid)
Vitamin B5 is also known as pantothenic acid and is one of the B vitamins that makes up the B complex. It is water soluble and plays a critical role in the breakdown of fats and carbohydrates for energy production. B5 is essential for optimal brain and nerve function. Helps make anti-stress hormones (steroids). B5 is critical to the manufacturing of red blood cells and sex and stress related hormones produced in the adrenal glands. B5 is very important to the digestive tract and it aids the body in the assimilation of other vitamins like vitamin B2. Maintains healthy skin, hair, eyes and liver and is needed by the body for the synthesis of cholesterol. The best sources for B5 are brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef, turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon.
Sign of deficiency is rare. Symptoms of deficiency may be fatigue, insomnia, depression, irritability, vomiting, stomach discomfort, burning feet and upper respiratory infections. A healthy diet would give you all the vitamin B5 needed.
Vitamin B6 (pyridoxine)
Vitamin B6 is also known as pyridoxine and is one of the B complex vitamins necessary for healthy skin, hair, eyes and liver and also is helpful in the proper functioning of the nervous system. It is essential for protein digestion and utilization, brain function and hormone production. It helps the body make the hormones serotonin, norepinephrine, and melatonin. Helps balance sex hormones and used the treatment of PMS and menopause. Vitamin B6 is a natural anti-depressant and diuretic. Helps control allergic reactions. B6 along with B12 and folic acid helps control levels of homocysteine in the blood and protects against heart disease. B6 is necessary for the proper absorption of vitamin B12 and the production of red blood cells and cells of the immune system. Good sources for B6 are chicken, turkey, tuna, salmon, shrimp, beef liver, cheese milk, lentils, beens, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ and whole grain flour.
Signs of deficiency of B6 are muscle weakness, difficulty concentrating, short term memory loss, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy. flaky skin.
Vitamin B12 (cyanocobalamin)
Vitamin B12 is an important water soluble vitamin that is not eliminated quickly in the urine but stored in the liver, kidney and other body tissues. B12 works with folic acid in the synthesis of DNA and red blood cells. B12 is needed for the synthesis of protein. Helps the blood carry oxygen, essential for energy. Needed for synthesis of DNA. Essential for nerves.
Vitamin B12 signs of deficiency are poor hair condition, asthma, depression, low sperm count, eczema or dermatitis, mouth oversensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.
Folic acid
Frolic acid is a water soluble vitamin and part of the B complex of vitamins and critical during pregnancy for the development of the brain and nerves. Always essential for brain and nerve function. It is needed for utilizing protein and red blood cell formation.
Folic acid signs of deficiency are anaemia, eczema, cracked lips, prematurely greying hair,anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression.
Biotin
Biotin is important in childhood and helps your body use essential fats, assisting in promoting healthy skin, hair and nerves. Biotin is part of the B complex of vitamins and is needed to metabolize carbohydrates, fats and amino acids. Biotin is a water soluble vitamin.
Biotin deficiency is rare. Signs of deficiency are dry skin, poor hair, toenail and fingernail condition, hair loss, prematurely greying hair, tender or sore muscles, poor appetite or nausea, eczema or dermatitis.
Vitamin C (ascorbic acid)
Vitamin C is a water soluble vitamin required for normal growth, development and repair of tissues in all parts of the body. It strengthens the immune system, fights infections, helpful in the healing of wounds, and necessary to form collagen, keeping bones, skin and joints firm and strong. Vitamin C is an antioxidant, detoxifying pollutants and protecting against cancer and heart disease. Helps make anti-stress hormones, and turns food into energy.
Vitamin D (ergocalciferol, cholecalciferol)
Vitamin D helps maintain strong and healthy bones by retaining calcium.
Signs of deficiency of Vitamin D are joint pain or stiffness, backache, tooth decay, muscle cramps and hair loss.
Vitamin E (d-alpha tocopherol)
Vitamin E is a fat soluble vitamin found in many foods, fats and oils. It is an antioxidant that protects cells from damage, including against cancer. It helps the body use oxygen, preventing blood clots, thrombosis, atherosclerosis, improves wound-healing and fertility. Vitamin E is important in the formation of red blood cells and helps the body utilize vitamin K. Vitamin E is good for the skin.
Signs of deficiency of vitamin E may be lack of sex drive, exhaustion after light exercise, easy bruising, slow wound-healing, varicose veins, infertility, loss of muscle tone, muscle weakness, abnormal eye movements, impaired vision. May also cause liver and kidney problems.
Vitamin K (phylloquinone)
Vitamin K controls blood clotting
Sign of deficiency of vitamin K is easy bleeding
Calcium
Calcium promotes a healthy heart, clots blood, promotes healthy nerves, contracts muscle, improves skin, bone and teeth health, relieves aching muscles and bones. Calcium maintains the correct acid-alkaline balance in the body, reduces menstrual cramps and tremors.
Signs of deficiency of Calcium are muscle cramps or tremors, insomnia or nervousness, joint pain or arthritis, tooth decay, high blood pressure.
Chromium
Chromium forms part of glucose-tolerance factor (GTF) to balance blood sugar, helps to normalize hunger and reduce cravings, improves lifespan, helps protect DNA and RNA and is essential for heart function.
Signs of deficiency of chromium are excessive or cold sweats, dizziness or irritability after six hours without food, need for frequent meals, cold hands, need for excessive sleep or drowsiness during the day, excessive thirst, addiction to sweet foods.
Iron
Iron is a component of haemoglobin. Iron transports oxygen and carbon dioxide to and from the cells. Iron is a component of enzymes, vital for energy production.
Signs of deficiency of iron are anaemia, sore tongue, fatigue, listlessness, loss of appetite, nausea, sensitivity to cold.
Magnesium
Magnesium strengthens bones and teeth, promotes healthy muscles by helping them to relax. Magnesium is very important for PMS and important for heart muscles and nervous system. It is essential for energy production. Involved as a co-factor in many enzymes in the body.
Signs of deficiency of magnesium are muscle tremors or spasms, muscle weakness, insomnia or nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion, lack of appetite, calcium deposited in soft tissue, e.g. kidney stones.
Manganese
Manganese helps to form healthy bones, cartilage, tissues and nerves, activates more than twenty enzymes including an antioxidant enzyme system, stabilizes blood sugar, promotes healthy DNA and RNA, essential for reproduction and blood cell synthesis, important for insulin production, reduces cell damage, required for brain function.
Signs of deficiency of manganese are muscle twitches, childhood growing pains, dizziness or poor sense of balance, fits, convulsions, sore knees, joint pain.
Potassium
Potassium enables nutrients to move into and waste product to move out of cells, promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of insulin for blood sugar control to produce constant energy, involved in metabolism, maintains heart functioning, stimulates gut movements to encourage proper elimination.
Signs of deficiency of potassium are rapid irregular heartbeat, muscle weakness, pins and needle, irritability, nausea, vomiting, diarrhea, swollen abdomen, cellulite, low blood pressure resulting from an imbalance or potassium and sodium ratio, confusion, mental apathy.
Phosphorus
Important in the maintenance of the body’s metabolic system and helps the body to use food as fuel. Works with calcium in the production, repair and maintenance of bones
Selenium
Selenium contains antioxidant properties and helps to protect against free radicals and carcinogens, reduces inflammation, stimulates immune system to fight infections, promotes healthy heart and helps vitamin E’s action. It is required for male reproductive system, needed for metabolism.
Signs of deficiency of selenium signs of premature aging, cataracts, high blood pressure, frequent infections.
Zinc
Zinc is a component of over 200 enzymes in the body. It is a component of DNA and RNA, essential for growth, important for healing, controls hormones which are messengers from organs such as testes and ovaries, aids ability to cope with stress effectively, promotes healthy nervous system and brain especially in the growing fetus, aids bone and teeth formation, helps hair to bloom, essential for constant energy.
Signs of deficiency of zinc are poor sense of taste or smell, white marks on more than two fingernails, frequent infections, stretch marks, acne or greasy skin, low fertility, pale skin, tendency to depression, loss of appetite.
Choline
Choline is a component of lecithin which helps break down fat in liver, facilitates movement of fats into cells and synthesis of cell membranes in nervous system, protects lungs.
Signs of deficiency of choline is the developmental abnormalities in newborn babies, high blood cholesterol and fat, fatty liver, nerve degeneration, high blood pressure, atherosclerosis, senile dementia, reduced resistance to infection.
Inositol
Inositol is needed for cell growth and is required by brain and spinal cord and for the formation of nerve sheath. It is a mild tranquilizer, maintains healthy hair and helps reduce blood cholesterol.
Signs of deficiency of Inositol are irritability, insomnia, nervousness, hyper-excitability, reduction in nerve growth and regeneration and low HDL level.
Chromium
Important for the metabolism of carbohydrates, fats and protein. It has been known to help balance insulin levels.
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