Vitamin E

SOURCES:

NUTS, SEEDS, GREEN VEGETABLES, VEGETABLE OILS

FUNCTIONS:

BOOSTS IMMUNE SYSTEM, WIDE BLOOD VESSELS

DEFICIENCY:

RARE DISEASES LIKE CROHN’S, CYSTIC FIBROSIS, ATAXIA

HARMFUL:

HIGH DOSES MIGHT INCREASE THE RISK OF BLEEDING AND BRAIN HEMORRHAGE

Vitamin K

SOURCES:

SUN-DRIED TOMATOES, CARROTS, CLOVES, DRY ROASTED CASHEWS, BLACKBERRIES, BLUEBERRIES, FIGS

FUNCTIONS:

IT TREATS PROTHROMBIN DEFICIENCIES, PREVENTS EXCESSIVE BLEEDING

DEFICIENCY:

HEAVY MENSTRUAL BLEEDING, GUM BLEEDING, NOSE BLEEDING, EASY

BRUISING

HARMFUL:

AFFECTS KIDNEYS AND LIVER 

Vitamin D

SOURCES:

SUNLIGHT, FATTY FISH, BEEF LIVER, CHEESE, EGG YOLKS, MUSHROOMS, CEREALS, YOGHURT

FUNCTIONS:

REGULATES THE ABSORPTION OF CALCIUM AND PHOSPHORUS,
HELPS IN CELL TO CELL COMMUNICATION THROUGHOUT THE BODY

DEFICIENCY:

OSTEOPOROSIS, RICKETS

HARMFUL:

CONFUSION, DISORIENTATION, DAMAGES KIDNEYS, NAUSEA, VOMITING, CONSTIPATION, POOR APPETITE

Vitamin C

SOURCES:

CITRUS FRUITS, KIWI FRUIT, MANGO, PAPAYA, PINEAPPLE, BERRIES, WATERMELON, BROCCOLI, SPINACH, TOMATOES

FUNCTIONS:

HEAL WOUNDS AND FORM SCAR TISSUE, REPAIR AND MAINTAIN CARTILAGE, BONES, AND TEETH

DEFICIENCY:

FATIGUE, INFLAMMATION OF GUMS, JOINT PAIN, AND POOR WOUND HEALING

HARMFUL:

ANEMIA, BLEEDING GUMS, DRY AND SPLITTING HAIR, DRY SKIN, WEAK TOOTH ENAMEL

Vitamin B12

SOURCES:

BEEF LIVER, SHELLFISH, MEAT, POULTRY, EGGS, MILK, DAIRY FOODS

FUNCTIONS:

IMPORTANT FOR METABOLISM, MAINTAIN CENTRAL NERVOUS SYSTEM

DEFICIENCY:

ANEMIA, LOSS OF BALANCE, NUMBNESS OF TINGLING, WEAKNESS

HARMFUL:

IT CAUSES NO HARM

Vitamin B6

VITAMIN B6 (ALSO CALLED PYRIDOXINE)

SOURCES:

AVOCADO, BANANA, DRIED BEANS, MEAT, NUTS, POULTRY, WHOLE GRAINS, MILK

FUNCTIONS:

HELPS TO FORM RED BLOOD CELLS AND MAINTAIN BRAIN FUNCTION

DEFICIENCY:

CONFUSION, DEPRESSION, IRRITABILITY, MOUTH AND TOUGH SORES

HARMFUL:

NUMBNESS, SENSORY CHANGES

Vitamin A

SOURCES:

SWEET POTATO

PUMPKIN

CARROTS

SPINACH

APRICOTS

CHEESE

MILK

FUNCTIONS:

MAINTAINS HEALTHY TEETH, BONES, SOFT TISSUE, MUCUS MEMBRANES

DEFICIENCY:

FAT MAL ABSORPTION, OR LIVER DISORDERS, NIGHT BLINDNESS

HARMFUL:

LIVER ABNORMALITIES, CENTRAL NERVOUS SYSTEM DISORDERS, AND OSTEOPOROSIS