V

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Vitamins
FAT-SOLUBLE VITAMINS (Vitamin
A, D, E, K)
WATER-SOLUBLE VITAMINS
(Vitamin B1, B2, B3, B5, B6, B7, B9,
B12, C)

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 A
Vitamin A (Retinol)
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Promotes skeletal growth, normal

tooth structure, healthy mucous
membranes, healthy skin, eyes and
hair; essential for night vision.
Fish liver oils, liver, carrots, green
and yellow vegetables, dairy
products.
Deficiency: One may notice
difficulty seeing in dim light and
rough/dry skin.

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 B1
Vitamin  B1 (Thiamine)
Helps convert sugar and starches
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into energy; promotes digestion,

strong heart muscle, child growth;
prevents fatigue, fat deposits in
arteries. 
Whole wheat, dried yeast, oatmeal,
peanuts, pork, bran, enriched rice,
sunflower seeds, soybean sprouts.
Deficiency: Symptoms include
burning feet, weakness in
extremities, rapid heart rate,
swelling, anorexia, nausea, fatigue,
and gastrointestinal problems.

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 B2
Vitamin  B2
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(Riboflavin)
Aids in releasing energy to body
cells; enables utilization of fats,
proteins and sugars. 
Dairy products, liver, kidney, yeast,
leafy greens, fish, eggs.
Deficiency: Symptoms include
cracks, fissures and sores at corner
of mouth and lips, dermatitis,
conjunctivitis, photophobia,
glossitis of tongue, anxiety, loss of
appetite, and fatigue.

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 B3
Vitamin  B3  (Niacin)
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Aids normal functioning of tissues,

particularly skin, gastrointestinal
tract and nervous system; used with
other vitamins in converting
carbohydrates to energy.
Liver, lean meat, whole wheat,
brewer’s yeast, wheat germ, fish,
eggs, roasted peanuts, poultry,
sesame seeds, nuts.
Deficiency: Symptoms include
dermatitis, diarrhea, dementia, and
stomatitis.

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 B5
Vitamin  B5
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(Pantothenic acid)
Necessary for making blood cells,
and it helps convert the food into
energy.
Broccoli, lentils, split peas, avocado,
whole wheat, mushrooms, sweet
potato, sunflower seeds,
cauliflower, green leafy vegetables,
eggs, squash, strawberries, liver
Deficiency: Very unlikely. Only in
severe malnutrition may one notice
tingling of feet.

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 B6
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Vitamin 
B6   (Pyridoxine)
Aids metabolism of protein
carbohydrates and fats; controls
cholesterol level; aids chemical
balance between blood and tissue;
prevents water retention; builds
hemoglobin. 
Brewer’s yeast, wheat bran, wheat
germ, organ meats, beef, avocados,
bananas, milk, eggs.

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 B7
Vitamin  B7   (Biotin)
Helps the body metabolize proteins
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and process glucose. It is also

known as Vitamin H.
Green leafy vegetables, most nuts,
whole grain breads, avocado,
raspberries, cauliflower, carrots,
papaya, banana, salmon, eggs
Deficiency: Very rare in humans.
Keep in mind that consuming raw
egg whites over a long period of
time can cause biotin deficiency.
Egg whites contain the protein
avidin, which binds to biotin and
prevents its absorption.

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 B9
Vitamin  B9   (Folic Acid)
Essential for function of Vitamins A,
D, E, and K, forms red blood cells
and nucleic acid; improves
circulation; aids digestion of
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proteins. May help prevent neuro

tube defects (pina bifida), and some
cancers. Reduces the risk of
coronary heart disease. 
Dark-green leafy vegetables,
carrots, liver, eggs, soybeans,
avocados, oranges, beans whole
wheat.
Deficiency: One may notice anemia
(macrocytic/megaloblastic), sprue,
Leukopenia, thrombocytopenia,
weakness, weight loss, cracking and
redness of tongue and mouth, and
diarrhea. In pregnancy there is a
risk of low birth weight and preterm
delivery.

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 B12
Vitamin 
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B12   (Cobalamin)
Promotes utilization of protein, fats
and carbohydrates; essential for
formation of red blood cells; builds
nucleic acid; prevents pernicious
anemia; helps nervous system.
Liver, beef, pork, eggs, dairy
products, shellfish.
Deficiency: Symptoms include
pernicious anemia, neurological
problems and sprue.

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 C
Vitamin  C
(Ascorbic Acid)
Essential for the formation of
collagen; needed for absorption of
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iron, some proteins and folic acid;

prevents oxidation of other
vitamins; aids in metabolism of
amino acids and calcium; stops
internal bleeding; strengthens
blood vessels maintains hard bones
and teeth; promotes stamina; holds
body cells together prevents
infections, colds, fatigue and stress;
reduces allergies; heals wounds and
burns. 
Citrus fruits, berries, green and
leafy vegetables, tomatoes,
cauliflower, potatoes, sweet
potatoes.
Deficiency: Long-term deficiency
results in scurvy.

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 D
Vitamin  D 
(Calciferol)
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Promotes bone and tooth

development and normal growth;
aids utilization of phosphorus and
calcium; maintains nervous system
and heart action; prevents rickets.
Sources: Fortified foods,
mushrooms, salmon, mackerel,
sardines, tuna, eggs
Deficiency: Rickets, deformed
bones, retarded growth, and soft
teet, osteomalacia, softened bones,
spontaneous fractures, and tooth
decay.

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 E
Vitamin  E 
(Tocopherol)
Protects body’s store of Vitamin A,
tissues and fat from destructive
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oxidation, and breakdown of red

corpuscles; strengthens capillary
walls; regulates menstrual rhythm;
prevents loss of other vitamins; aids
blood flow to heart; lowers blood
cholesterol and fatty acids; vital to
cell health; regulates protein and
calcium metabolism. 
Soybeans, vegetable oils, broccoli,
brussels sprouts, leafy greens,
enriched flour, whole wheat, wheat
germ, whole grain cereals, eggs.
Deficiency: Only noticed in those
with severe malnutrition. However,
suboptimal intake of vitamin E is
relatively common.

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 K
Vitamin  K 
(Phylloquinone)
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Plays a key role in helping the blood

clot, preventing excessive bleeding. 
Green leafy vegetables, such as
kale, spinach, turnip greens,
collards, Swiss chard, mustard
greens, parsley, romaine, and green
leaf lettuce. Brussels sprouts,
broccoli, cauliflower, and cabbage.
Fish, liver, meat, eggs, and cereals
(contain smaller amounts)
Deficiency: Tendency to bleed or
hemorrhage and anemia.

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