© 2003–2024 The Redmond Family. All rights reserved.

Vitamin Chart

Vitamin Functions Natural Sources Signs of Deficiency
Vitamin A Needed fro normal retinal function, growth of bones and new cell growth; essential for healthy hair/skin/nails and ovarian and testicular funtion; serves as a co-enzyme Coloured vegetables, dairy products, carrots and organ meats (liver, kidney, beef) Night blindness, increased susceptibility to infections, dry skin and brittle hair
(includes Beta Carotine)
Precursor fo Vitamin A - The skin stores Beta Carotene and converts it to Vitamin A when needed; helps the eyes adapt to darkness; antioxidant that protects againsst free radicals Dark green leafy vegetables, yello and orange vegetables and friut Night blindness, heart problems, high cholesterol, constant infection, wounds wont heal and yeast infections
Serves as a facilitator in the conversion of sugar and starch into energy. All B vitamins help maintain a healthy nervous system Brewer's yeast, rye and whole wheat flour, beans, seeds and brown rice Beriberi, loss of appetite, fatigue, digestive disorders, skeletal problems, mental and nervous disorders
Promotes healthy skin, hair, nails and mucous membranes; aids the production of red blood cells and thyroid hormones; aids in proper function of the nerves, eyes and adrenal glands Lean organ meats, cheese, yogurt, eggs, almonds, soybean products such as tofu, green leafy vegetables Acne and other skin problems, depression, light sensitive eyes and dizziness
Aids in release of energy from foods; builds red blood cells; synthesizes hormones; maintains skin, nerves and blood vessels; supports the gastrointestinal tract; stabilizes mental health Liver, poultry, lean meats, fish, nuts, peanut butter, whole wheat, avocardos, dates, figs and prunes Depression, high cholesterol, muscle weakness, general fatigue, loss of sppetite and dry or coarse skin
Pantothenic Acid
Acts as a co-enzyme in metabolism of carbohydrates, protein and fat; makes antibodies and neurotransmitter; when applied topically it releaves pain of bumps and cuts Organ meats, dark turkey meat, salmon, wheat bran, brewer's yeast, broun rice, lentils, nuts, beans, sweet potatoes and eggs Slow healng wounds and immune problems
Pyeidxine Supports immune function, nerve-impulse transmission, energy metabolism and red blood cell systhesis Brown rice, lean meats, poultry, fish, bananas, avocardos, whole grains, corn and nuts Carpal tunnel syndrome, depression, fatigue, immune problems, PMS and skin problems
Acts as a co-enzyme for normal DNA synthesis; promotes normal fat, carbohydrate and protein utilization; promotes growth and cell development, ai9ds in neural transmission Anemia, profound fatigue, depression, nausea, yellow eyes/skin, shortness of breath, dementia, bleeding gums
Orotic Acid Metabolizes folic acid and Vitamin B12; helps prevent certain liver problems and premature aging; aids in the treatment of multiple sclerosis Root vegetables, whey and the liquid portion of soured or curded milk Liver disease, premature grey hair, and wrinkled skin
Pangamatic Acid
Antioxidant; extends cell life span; nutralizes alcohol cravings; lowers blood cholesterol levels; aids in protein synthesis; simulates immune reponses; benefits circulation and breathing Whole brown rice, whole grains, pumpkin seeds and sesame seeds Asthma, angina, cirrhosis of the liver, alcoholism, fatigue and high cholesterol
Part of the B-complex Vitamins; helps convert food to energy and is required for the synthesis of carbohydrates, proteins and fatty acids; important for healthy hair, skin and nails Cheese, kidney, Salmon, soybeans, sunflower seeds, nuts, broccoli and sweet potatoes Fatigue, hair loss, muscle pains, depression, loss of appetite and skin disorders
Vitamin C
(Ascorbic Acid)
Necessary for collegen formation and tissue repair; an anitoxidant; needed for metabolism of folic acid and iron; strengthens bllod vessels; helps heal infection and reduce allergic reactions Many friuts and vegetables Scurvy, easy brusing, nose bleeds, slow healing of wounds and frequent infections
(Part of B Complex)
Precursor to acetylcholine, a neuo-transmitter involved in memory and thought processes; aids in nerve transmission, utilization of fat and hormone production; aids urinary system Egg yoke, milk, legumes, whole grain cereals Memory problems, depression, aggressive and compulsive behaviors, parkinson disease and alzhelmer's disease
Vitamin D
(Calciferol, Viosterol)
Promotes healthy bones and teeth by regulating the absorption and balance of calcium and phosphorus, while fostering normal muscle contraction and nerve function Fatty fish (herrings, salmon, tuna), dairy products and sunlight Rickets, bone disorders, psoriasis and weak muscles
Vitamin E
Required for proper function of the immune and endocrine systems, and sex glands; antioxidant-prevents free radical damage to cells and tissue; deters atheroscierosis; heals wounds Wheat germ, soybean, most vegetable oils, raw seeds and nuts, leafy greens, meat, beef liver, milk and legumes Arthritis, heart disease, skin problems, wounds, poor circulation, leg cramps and decreased sexual performance
Vitamin F
(Unsaturated Fatty Acids)
Aids in preventing cholesterol deposits in the arteries; promotes healthy skin and hair; combats heart disease; aids in weight reduction by burning saturated fats Vegetable oils, wheat germ, linseed, sunflower, safflower, soybean and peanut oil, sunflower seeds and nuts Arteriosclerosis, overweight and depression
Folic Acid
(Part of B Complex)
Acts as a co-enzyme for DNA synthesis; promotes normal red blood cell formation; functions as a co-enzyme in amino acid and nucleo-protein synthesis; prevents birth defects Deep green leafy vegetables, carrots, torula yeast, liver, egg yoke, apricots, pumpkins and avacardos Red blood cell disorders, irritability, lack of energy, diarrhea, sleeping difficulties and birth defects
(Part of B complex)
Helps lower cholesterol levels; aids in fat/ cholesterol metabolism. Beneficial for hair/skin/nails; calms the nervous system; aids in redistribution of body fat; helps prevent eczema Liver, brewer's yeast, dried lima beans,beef brains and heart, grapefruit, rasins, wheat germ, peanuts and cabbage Hight cholesterol, eczema, difficulty with fatty foods and forgetfulness
Vitamin K
Needed in a small but critical amount fo form essential proteins, mainly for blood clotting but also for kidney function and bone metabolism; needs dietary fat for absorption Bacteria living in intestines produce about half the body's needs; dark leafy vegetables, beef liver, cheese and oats Blood won't clot and osteoporosis
(Part of Complex)
Works as a co-enzyme for the berakdown and utilization of proteins; helps bacteria in intestines to produce folic acid; aids in red blood cell production; antioxidant; benefits skin/hair Liver, kidney, brewer's yeast, wheat germ, molasses and whole grains Premature aging and sensitive skin
Bioflavanoid Helps maximize the benefits of vitamin C by inhibiting its breakdown in the body; strengthens capillary walls; helps build resistance to infection; aids in heeling bleeding gums/nose Citrus fruits, peppers, buckwheat, blueberries, black currants, grapes and cherries Staph infection, sinusitis, abnormal brusing, inflammation, allergy, eye disorders and asthma
Vitamin T helps blood coagulation and the forming of platelets Sesame seeds and egg yokes Hemophilia and anemia
Vitamin U It is believed to play a role in healing ulsers Raw cabbage Ulsers

© 2003–2024 The Redmond Family. All rights reserved.