Vitamins

Please note: All information in healthrapp is for informational purposes only. Please consult your doctor for any advice, diagnoses and treatments you might require.

Vitamin Name	Source	Benefits / Deficiencies
Vitamin A	Fish-liver oils e.g. cod liver oil, liver, butter, egg yolk, cheese, herring, mackerel, carrots, dried apricots, kale, parsley, spinach, pumpkin, peas, cabbage, nettles.	Important for the immune system and healthy eyesDeficiency causes poor night vision, dry eyes, dry flaky skin, reduced resistance to diseases therefore frequent colds and infections (particularly skin infections) and fatigue. It is also a leading cause of blindness in developing countries.
Vitamin B1 – Thiamin	Brewer’s Yeast, yeast extract, rice, wheatgerm, soya beans, sunflower seeds, broad beans, rye, lentils, chickpeas.	It is needed for the absorption and metabolism of food and the nervous system.Deficiency leads to fatigue and emotional problems (e.g, irritability, depression, anxiety, loss of concentration), headaches, skin problems, anaemia.In extreme it can cause Beri Beri (wasting of tissues, paralysis and heart failure)and Wernicke-Korsakoff syndrome, a potentially fatal brain disease.
Vitamin B2 – Riboflavin	Yeast extract, brewer’s yeast, liver, soya beans, wheatgerm, eggs, yoghurt, almonds, mushrooms, millet, kelp, broad beans, sesame seeds, mun beans	It is needed for the metabolism of nutrients. Used in keeping skin healthy and in the production of red blood cells.Dificiency causes sores at the corner of the mouth and can cause children’s growth to be checked. Other deficiency symptoms are eye and skin problems, tiredness and depression.
Vitamin B3 – Niacin	Brewer’s yeast, meat, liver, mackerel, brown rice, cod, peanuts, kelp, pulses, almonds, dates, millet.	It works in conjunction with Vitamin B1 and B2 to metabolise carbohydrates.Deficiency in developing countries can cause Pellagra – the symptoms include skin problems, diarrhoea and mental confusion.
Vitamin B5 – pantothenic acid	Brewer’s yeast, liver, wheat bran, egg, lentils, cashew nuts, almonds, soya beans, brown rice, peas	Used in energy production, helps nerves function and activates the adrenal glands. It is believed that it helps lower cholestrol levels.
Vitamin B6	Brewer’s yeast, liver, mackerel, avocado, banana, walnuts, yoghurt, millet, rye, sunflower seeds, sesame seeds.	Used in the processing of amino acids to build up proteins and in the normal function of nerve cells.Deficiency may cause mental confusion and immunity problems.
Vitamin B12	Liver, fish, meat, free-range eggs, cheese, yoghurt, milk.	It helps DNA synthesis and maintains myelin – the sheath surrounding the nerves.Deficiency can cause pernicious anaemia caused by immature red blood cells being released into the circulation. It can also produce nerve damage.
Vitamin C	Black currants, honey, parsley, broccoli, green pepper, strawberries, cabbage, oranges and other citrus fruit, guava, melons, cauliflower, watercress, potato, leeks, nettles	Helps absorb iron if ingested at the same time. Helps healing of wounds by the production of cortisone and collagen (connective tissue far in all parts of the body). Helps the immune system by stimulating the production of white blood cells which protect the body from infections. It is an antioxidant protecting the body from free radicals which damage cells. Research has indicated that extra vitamin C has helped reduce heart disease and cancer and increased longevity.Deficiency causes the symptoms of scurvy – bleeding and swollen gums, depression, slow healing of cuts, frequent infections and malformation of bones and cartilage.
Vitamin D	Sunlight, oily fish, egg yolk, sunflower seeds, alfalfa.	It helps absorb calcium into the body and plays a part in its metabolism.Deficiency leads to Rickets – a bone disease. Lack of vitamin D restricts the use of calcium leading to poor bone formation, poor teeth formation and osteoporosis in later life.
Vitamin E	Wheatgerm oil, sesame seeds, tahini, almonds, wheatgerm, millet, watercress, brazilnuts, peanuts, cabbage, barley.	It is an antioxidant protecting the body from free radicals which damage cells. It helps heal wounds and reduce the likelihood of scars.Deficiency symptoms include infertility, anaemia and circulation problems, usually in the legs.