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| Fat Soluable VITAMINS |
Benefits These Body Functions |
RDA** and Best Food Sources |
Deficiency Symptoms |
Negative Interactions |
| VITAMIN A and BETA CAROTENE |
Growth, vision, healthy tissue-skin-hair, building resistance to infection. | 5000 IU - milk, butter, eggs, liver, fish oils, leafy green and yellow vegetables. | Night blindness, itching, dry skin, loss of sense of taste, improper tooth/bone formation. | Alcohol, caffeine, cortisone, mineral oil, nitrates (food additives). |
| VITAMIN D (Cholecalciferol) |
Bones, teeth, optimum calcium-phosphorus absorption. Metabolic functions. | 400 IU - cod liver and fish oils, egg yolks, butter, liver. | Weak bones and teeth, spontaneous fractures, bone curvature. | Mineral oil. |
| VITAMIN E (Tocopherols, etc) |
Antioxidant. Protects cells, membranes and tissues. Maintains circulatory system. | 30 IU - vegetable and seed oils, whole grains, green leafy vegetables, liver, eggs. | Poor muscular and circulatory performance. | Air pollution, mineral oil. |
| VITAMIN F (Unsaturated Fatty Acids) |
Influences skin, blood, coagulation, cholesterol, glandular activity. | Vegetable oils, evening primrose oil, sunflower seeds. (RDA not established) | Acne, allergies, dry skin, eczema, brittle hair and nails. | Radiation, X ray therapy. |
| VITAMIN K (Phytonadione) |
Blood clotting (coagulation). Aids in building skeletal strength. Helps prevent hemorrhaging. | 80 mcg - Alfalfa, green leafy vegetable, egg yolk, liver, legumes. | Poor blood coagulation. Excessive bleeding (hemorrhage) | Aspirin, antibiotics, mineral oil, dietary fat, X ray therapy. Excessive Vitamin E intake. |
| Water Soluable VITAMINS |
Benefits These Body Functions |
RDA** and Best Food Sources |
Deficiency Symptoms |
Negative Interactions |
| VITAMIN B1 (Thiamine) B Complex Factor |
Heart and cardiovascular system, growth, nervous system, energy production, digestion. | 1.2 mg - cereals, fish, lean meat, poultry, milk, pork, peas, whole wheat cereals, beans. | Fatigue, weak appetite, poor circulation in legs, depression, memory loss. | Alcohol, caffeine, sugar, tobacco. Physical & mental stress depletes this nutrient. |
| VITAMIN B2 (Riboflavin) B Complex Factor |
Healthy skin. Tissue repair. Antibody and red blood cell formation. | 1.3 mg - cereals, yeast, milk, eggs, leafy green vegetables, lean meat. | Cracks at mouth corners, sore tongue, light sensitivity to eyes, dry skin. | Alcohol, caffeine, sugar, tobacco. Physical & mental stress depletes this nutrient. |
| VITAMIN B6 (Pyridoxine) B Complex Factor |
Healthy red blood cells, gums, teeth, blood vessels, nervous system. Protein metabolism. | 1.3 mg - cereals, wheat germ, yeast, meat, bananas, eggs, vegetables, soybeans, fish. | Weakness, fatigue, anemia, insomnia, hyperactivity, nerve dysfunction, irritability. | Alcohol, caffeine, tobacco, birth control. Physical & mental stress depletes this nutrient. |
| VITAMIN B12 (Cyanocobalamin) B Complex Factor |
Development of red blood cells, growth, nervous system maintenance. | 2.4 mcg - fish, organ meat, clams, salmon, milk, eggs, soybean, poultry. | Anemia, weakness, fatigue, loss of appetite, nerve degeneration, numbness. | Alcohol, caffeine, tobacco, calcium deficiency. |
| VITAMIN C (Ascorbic Acid) |
Antioxidant. Wound healing, maintenance of immune system, healthy gums, skin & blood. | 60 mg - citrus fruits, berries, cabbage, vegetables, green peppers, tomatoes, potatoes. | Bruise easily, poor wound healing, tooth/gum defects, aching joints. | Antibiotics, aspirin, stress, cortisone. Physical & mental stress depletes this nutrient. |
| VITAMIN P (Bioflavonoids) |
Blood vessel wall maintenance, healthy capillaries & veins. | Skin and pulp of fruits, especially citrus fruits. | Bleeding gums, excessive colds, eczema, poor circulatory health. | Antibotics, aspirin, tobacco, cortisone drugs. |
| BIOTIN (Vitamin H) B Complex Factor |
Healthy skin and hair. Circulatory system, metabolism of carbohydrates, proteins & fats. | 30 mcg - egg yolk, green leafy vegetables, milk, liver, kidneys, molasses. | Skin rash, hair loss, anemia, fatigue. | Alcohol, caffeine, raw egg white, antibiotics. |
| CHOLINE B Complex Factor |
Nerve transmission. Mental functions. Regulates liver & gallbladder. Cell membrane structure. | 550 mg - Yeast, eggs, fish, lecithin, wheat germ, organ meats, legumes. | Impaired growth problems, liver & kidney functions, elevated cholesterol. | Alcohol, caffeine, sugar. |
| FOLIC ACID (Folacin, Folate) B Complex Factor |
Production red blood cells, tissue cells. Normal growth. Helps maintain cardiovascular health. | 400 mcg - yeast, leafy green vegetables, kidney beans, organ meats, yeast, yams. | Anemia, intestinal problems, pale tongue, weakness, headache, weight loss. | Alcohol, birth control, tobacco, sulfa drugs. Physical & mental stress depletes this nutrient. |
| INOSITOL B Complex Factor |
Fat & cholesterol metabolism. Nerve function. | Grapefruit juice, cantaloupe, oranges, beans, whole wheat. | Hair loss, constipation, eye abnormalities, high cholesterol. | Alcohol, caffeine. |
| NIACIN (Niacinamide) B Complex Factor |
Healthy skin, nervous system, cell metabolism. Helps converts food to energy. | 14-16 mg - cereal, yeast, lean meat, liver, eggs, milk, whole grains, legumes. | Weakness, skin rash, memory loss, irritability, indigestion, insomnia. | Alcohol, caffeine, sugar, antibotics. Physical & mental stress depletes this nutrient. |
| PANTOTHENIC ACID B Complex Factor |
Helps convert proteins, carbohydrates, fats into energy. Immune system building. | 5.0 mg - liver & organ meats, fish, eggs, beans, whole grain cereals, yams. | Fatigue, cardiovascular and gastrointestinal problems, depression. | Alcohol, caffeine. Physical & mental stress depletes this nutrient. |
| PARA-AMINOBENZOIC ACID (PABA) B Complex Factor |
Blood cell formation, pigmentation of skin. May help restore color to gray hair. | Molasses, eggs, liver, milk, rice, yeast, wheat germ. | Constipation, depression, fatigue headaches, irritability. | Alcohol, caffeine, sulfa drugs. |