A guide for vitamins, benefits, food sources and deficiencies
Vitamin A
There are two types of vitamin A.
Type 1 is called Retinol and is found mostly in meats, poultry, dairy products and fish.
Type 2 is called Beta-carotene and mostly found in plant foods – fruits and veggies.
Benefits of vitamin A
• Protects eye health
• Improves skin and hair
• Helps to fight off some risks of cancers
• Boosts the immune system
• Helps strengthen bones and teeth
• Reduces cholesterol
• Supports muscle growth
• Promotes tissue repair
• Helps slow aging
• Aids growth and development of babies in the womb
• Cell growth
Food sources
Retinol:
• Beef liver
• Cod liver oil
• Eggs
• Fish – tuna
• Milk
Beta-carotene:
• Orange and yellow fruits & veggies
• Dark leafy green veggies
• Spinach
• Tomatoes
• Broccoli
• Carrots
• Red pepper
• Sweet potatoes
• Mango
• Black eyed peas
Deficiency symptoms
• Bad eye health
• Skin damage
• Frequent respiratory infections
Vitamin B
There are eight B vitamins:
• B1 – thiamine
• B2 – riboflavin
• B3 – niacin
• B5 – fantothenic acid
• B6 – pyridoxine
• B7 – biotin
• B9 – folate
• B12 – cobalanin
Benefits of B vitamins
• Growth of red blood cells
• Energy levels
• Eye sight
• Brain function
• Nerve function
• Hormone production
• Cholesterol health
• Cardiovascular health
• Good digestion
• Muscle tone
Food sources
• Milk
• Eggs
• Cheese
• Liver
• Kidney
• Meats
• Poultry
• Shell fish
• Fish – Salmon, mackerel, tuna
• Whole grains
• Cereals
• Nuts & seeds
• Dark leafy green veggies
• Chick peas
• Beans
• Yeast
• Fruits – citrus, bananas, watermelon
• Soya
Deficiency symptoms
• Animia ( low B12 & B6 ) the blood can’t carry oxygen through the body well.
Symptoms of animia: headaches, dizziness, tiredness, weakness, feeling cold.
Vegans are especially susseptable to this because most B vitamins are contained in animal products – meats, poultry, fish, eggs and dairy products.
Vitamin C
Vitamin C is water soluble, so the body can’t store it..it comes straight out in the urine. So you need to consume it every day through the diet.
Vitamin C helps to keep the immune system healthy, helps to ward off and fight infections, viruses and colds/flu. It helps with wound healing, maintains healthy skin, blood vessels, protects cells and helps with iron absorption.
Food sources
• Oranges
• Chilli peppers
• Lemons
• Berries – strawberries, blackberries
• Broccoli
• Kale
• Mango
• Pineapple
• Papaya
• Kiwi
• Grapefruit
• Potatoes
• Cauliflower
• Brussel sprouts
• Red and green peppers
Deficiency symptoms
May lead to scurvy- symptoms:
• Weak or loose teeth
• Bulging eyes
• Swollen gums
• Poor wound healing
• Fever
• Lethargy
• Fatigue
• Painful joints and muscles
• Diarrhoea
• Feeling unwell
• Bleeding into the skin
• Easy bruising
• Dry, scaly, brownish skin
• Dry hair
Vitamin D
The sunshine vitamin
The body creates vitamin D from the sunshine/day light, so spring/summer time is the best time of the year. Try to get outside every day even during the autumn and winter time, ( atleast 20 minutes per day ) to get some vitamin D.
Food sources
• Oily fish – Salmon, sardines, mackerel, herring
• Red meat
• Egg yolks
• Liver
• Fortified cereals and fat spreads
Deficiency symptoms
• Frequent colds and flu
• Bone loss
• Bone or back pain
• Tiredness/fatigue
• Hair loss
• Impaired wound healing
• Muscle pain
Vitamin E
Benefits
• Healthy immune system
• Balances cholesterol levels
• Rejuvenation of the skin
• Fights free oxygen radicals and protects DNA
• Protects the heart
• Stimulates hair growth
Food sources
• Vegetable oils
• Peanut oils
• Olive oil
• Nuts & seeds
• Most veggies – spinach, broccoli
• Milk
Deficiency symptoms
Deficiency is quite uncommon with vitamin E, but here’s some signs:
• Muscle weakness
• Vision deterioration
• Immune system problems
• Nubness/tingling
• Coordination problems
Vitamin K
Vitamin K is needed for blood clotting and healthy bones.
Food sources
• Dark leafy green veggies
• Broccoli
• Meats – beef, pork
• Eggs
• Cheese & soft cheeses
• Legumes
• Liver
• Strawberries
• Brussel sprouts
• Chicken
• Kiwi
• Prunes
• Garden peas
• Parcley
• Cabbage
• Egg yolk
• Whole milk
• Butter & cream
• Pomegranate
• Figs
• Tomato
• Red currents
• Grapes
• Blackberries & Blueberries
• Advocado
• Green beans
• Cashews
• Red kidney beans
• Hazelnuts
• Walnuts
Vitamin K deficiency is uncommon as you can see, there’s quite a lot of food that contains some.
I hope this guide is useful to you, let me know in the comments.
Love Marie x