Vitamins Needed by the Body

Vitamins - any of a group of organic substances essential in small quantities to normal metabolism.

How do I know I'm getting enough vitamins? As long as you are eating a healthy well balanced diet with plenty of fruit and vegetables and food from the main groups then you should get a good balance of vitamins and minerals that for your body.

Vitamin A - necessary for:

• Normal growth
• Healthy skin
• Bone development

If you lack in Vitamin A it can lead to:

• Infection of cornea
• Infection of Conjunctiva (the red part of the eye)
• Problems with trachea (windpipe)
• Weak hair follicles
• Weak renal system
• Night blindness

Vitamin A is found in:

• Butter
• Milk
• Egg yolk
• Some fruits (prunes, pineapples, oranges, limes, and cantaloupe)
• Green leafy vegetables
• Carrots

Vitamin B

Vitamin B is divided into a number of "Complexes"

• Vitamin B1 (thiamine) - affects growth, appetite, and carbohydrate metabolism. Alcoholics can be especially deficient. B1 is found in whole grains, nuts, egg yolk, fruits, and most vegetables.
• Vitamin B2 (riboflavin) - affects growth and cellular metabolism (the ability of the cell to take in food, make energy and discard waste). Found in liver, meat, poultry, eggs, milk, and green vegetables.
• Bitamin B6 - A deficiency in Vitamin B6 (niacin) will cause pellagra, which is associated with the "four D’s": dermatitis, diarrhoea, dementia, and death. Found in liver, meat, poultry, and green vegetables.
• Vitamin B12 (biotin, folic acid, and cyanocobalamin) - found in leafy green vegetables, organ meats, lean beef and veal, and wheat cereals. A deficiency will result in pernicious anaemia and neurological problems, including numbness and weakness.

Vitamin C

Vitamin C (ascorbic acid) - necessary for the formation of connective tissue between cells as well as maintenance of the "cement" that secures cells to membranes. A deficiency will lead to scurvy (shallow complexion, loss of energy, pain in legs and joints, bleeding gums, and muscle pain). Vitamin C is found in:

• Sunlight
• Milk
• Liver oil
• Raw cabbage
• Carrots
• Orange juice
• Lettuce
• Celery
• Onions
• Tomatoes
• Citrus fruits
• Salmon
• Egg yolk
• Butter fat

Vitamin D

Necessary for

• Bone development
• Tooth development
• Skin Health
• Metabolism of calcium and phosphorus

A deficiency can lead to

• Rickets
• Tooth decay

Vitamin E

Although the exact function of this vitamin is not clearly understood, it is essential to humans and has been related to the healing of scars. A deficiency is extremely rare, as Vitamin E is found in many foods.

Vitamin K

Normally produced by bacteria in the large intestine, and dietary deficiency is extremely rare unless the intestines are heavily damaged, are unable to absorb the molecule, or are subject to decreased production by normal flora, as seen in broad spectrum antibiotic use.