VITAMIN

NATURAL SOURCES

BODY PARTS AFFECTED

BODY FUNCTIONS FACILITATED

DEFICIENCY SYMPTOMS

Paba
Para Aminobenzoic
Acid

blackstrap molasses, bran, brewer's yeast, eggs, milk, rice, wheat germ, whole grains

glands, hair, intestines, skin

blood cell formation, hair pigmentation, intestinal bacteria activity, protein metabolism

adrenal exhaustion, constipation, depression, digestive disorders, fatigue, headaches, irritability, premature graying of hair, stress

C
Ascorbic Acid

most all fresh fruits & vegetables, acerola cherries, alfalfa sprouts, apricots, asparagus, black currents, cantaloupe, cauliflower, citrus fruits, green vegetables, guava, mango, mustard greens, oranges, papaya, salmon, strawberries, tomatoes

adrenal glands, blood, bones, capillary walls, cells, connective tissue (skin/ ligaments/ bones/ gums), heart, mucous membranes, nervous system, teeth

antioxidant, antistress, burn & wound healing, collagen production, detoxification, digestion, fine bone & tooth formation, iodine conservation, iron absorption from food, pain reduction, red blood cell formation (hemorrhaging prevention), shock & infection resistance (colds), vitamin protection (oxidation)

anemia, bleeding gums, breath shortness, capillary wall ruptures (bruise easily), dental cavities, low infection resistance (colds), muscle degeneration, nosebleeds, poor digestion, stress, weakened cartilages

Bioflavonoid
Citrin
Rutin

skin & pulp of fruits, apricots, blackberries, buckwheat, cherries, grapefruit, grapes, lemons, oranges, papaya, pepper, plums, rose hips

blood, capillary walls, connective tissue (skin/ gums/ ligaments/ bones), red blood cells, teeth

blood vessel wall maintenance, bruising minimization, capillary strength maintenance, cold & flu prevention

blood shot eyes, same as vitamin C (especially tendency to bruise or bleed easily)

D

bone meal, butter, egg yolks, fish liver oils, herring, sardines, sunlight

bones, heart, kidney, nervous system, skin, teeth, thyroid gland

calcium & phosphorus metabolism (bone formation), heart action, nervous system maintenance, normal blood clotting, normal growth in children, skin respiration

brittle & fragile bones, burning in mouth & throat, diarrhea, insomnia, irregular heartbeat, low blood calcium, myopia, nervousness, pale skin, poor metabolism, rickets, sensitivity to pain, soft bones & teeth

E
Tocopherol

almonds, asparagus, bran, brown rice, butter, cucumber, dark green vegetables, eggs, fruits, herring, kale, nuts, peanuts, seeds soybeans, unrefined cereals, vegetables oils, wheat germ & oil, whole grains, mackerel, hazelnuts

arteries, blood vessels, heart, lungs, nerves, pituitary gland, skin

aging retardation, anticlotting factor, antioxidant, blood cholesterol reduction, blood flow to heart, capillary wall strengthener, circulation, diuretic, fertility aid, lung protection (antipollution), muscle & nerve maintenance, potency (males), toxin neutralizer, speeds healing, utilization of oxygen (energy)

enlarged prostate gland, gastrointestinal disease, hair (dry, dull or falling out), impotency, miscarriages, muscular wasting, muscle weakness, sterility

F
Unsaturated Fatty Acids

black currant seed oil, cod live oil, evening primrose oil, lecithin, linseed oil, unsaturated fish oils (omega 3 fatty acids), vegetable oils (canola, safflower, soy, corn), wheat germ, sunflower seeds

cells, glands, (adrenal, thyroid), hair, mucous membranes, nerves, skin

artery hardening prevention, blood coagulation, blood pressure normalizer,cholesterol destroyer, glandular activity, growth facilitator, precursor of prostaglandins, vital organ respiration

acne, allergies, diarrhea, dry skin, dry brittle hair, eczema, gallstones, nail problems, underweight, varicose veins

B12
Cobalamin

beef, eggs, crab, fish, mackerel, milk & milk products, oysters, pork, salmon

liver, nerves, red blood cells

appetite stimulation, blood cell formation, cell longevity, healthy nervous system, iron absorption, metabolism of carbohydrate/fat/protein, normal energy levels, protection of liver from toxins

appetite loss, dimished reflex responses, fatigue, irritability, memory impairment, mental depression & confusion, nervousness, pernicious anemia, unpleasant body odor, walking & speaking difficulties, weakness (arms/legs)

Biotin
B Complex

almonds, bananas, brewer's yeast, egg yolk, legumes, milk, mushrooms, peanuts, raisins, walnuts, whole grains

bone marrow, genetic system, glands, hair, metabolic system, muscles, skin

cell growth, taffy acid? production, metabolism of carbohydrate/fat/protein, vitamin B utilization

depression, dry skin, fatigue, grayish skin color, insomnia, muscular pain, nausea, nervousness, poor appetite

Choline
B Complex

bran, brewer's yeast, eggs, fish, green leafy vegetables, lecithin, legumes, nuts, seeds, soybeans, wheat germ

adrenal glands, autonomic nervous system, brain, cardiovascular system, gall bladder, hair, kidneys, liver, thymus gland

lecithin formation, liver & gallbladder regulation, metabolism of cholesterol/ fats, nerve transmission

bleeding stomach ulcers, growth problems, heart trouble, high blood pressure, impaired liver & kidney function, intolerance to fats

Folic Acid

beets, boysenberries, brown rice, cabbage family, cantaloupe, citrus fruits, eggs, green leafy vegetables, haddock, halibut, milk products, oyster, salmon, seafood, soybean sprouts, soy flour, spinach, tuna

blood, glands, liver

appetite stimulation, brain function, cell growth & reproduction, circulation, DNA & RNA production, hydrochloric acid production, liver performance, nucleic acid formation, protein metabolism, red blood cell formation

anemia, digestive disturbances, graying hair, growth problems, insomnia, tongue inflammation, memory impairment

Inositol
B Complex

brewer's yeast, citrus fruits, lecithin, milk, nuts, seeds, spinach, sprouts, vegetables, wheat germ, whole grains

brain, hair, heart, intestines, kidneys, liver, muscles

artery hardening retardation, cholesterol reduction, fat emulsification, hair growth, lecithin formation, metabolism of cholesterol/fat

cholesterol (high), constipation, eczema, eye abnormalities, hair loss

Pantothenic Acid
B Complex

beans, bran, brewer's yeast, broccoli, brown rice, carrots, cauliflower, cheese, eggs, egg yolks, fish, peas, legumes, lima beans, mushrooms, oats, peanuts, royal jelly, salmon, soybeans, spinach, walnuts, wheat, wheat germ, whole grains

adrenal glands, digestive tract, immune system, nerves, skin

antibody formation (detoxifier), antihistamine action, carbohydrate/ fat/ protein conversion (energy), cholesterol synthesis, cortisone production, growth stimulation, stress tolerability, vitamin D utilization

abdominal pains, burning feet, fainting sensations, fatigue, hair loss, impaired muscular coordination, insomnia, intestinal disorders, irritability, lowered blood pressure, lowered resistance to infections, muscle cramps, nervousness, premature aging, rapid pulse

A

apricots, asparagus, beet greens, blue green algae, broccoli, butternut squash, cantaloupe, carrots, cheese, dandelion greens, eggs, fish, fish liver oil, green & yellow fruits & vegetables, green olives, mango, milk products, papaya, parsley, prunes, red peppers, snap beans, spirulina, spinach, sweet potatoes

bones, eyes, hair, immune system, skin, soft tissue, teeth

antioxidant, body tissue reparation & maintenance infection resistance), nutrition of cornea, permeability of membranes, RNA synthesis, sex hormone synthesis (fertility/impotence), thyroid & adrenal gland stimulant, visual purple production (necessary for night vision)

acne, allergies, anorexia, appetite loss, blemishes, blindness, colds, dry hair, eye sties, fatigue, insomnia, impaired growth, itching burning eyes, loss of smell, night blindness, rough dry skin, sinus trouble, soft tooth enamel, steroid synthesis reduction

B COMPLEX

broccoli, brewer's yeast, brown rice, cabbage, cauliflower, dandelion greens, dried beans, eggs, green leafy vegetables, kelp, milk, peanut butter, salmon, seed germs, wheat germ, whole grains, yogurt (produces good intestinal bacteria needed for synthesis of B vitamins)

body cells, eyes, gastrointestinal tract, hair, liver, mouth, nervous system, skin

energy metabolism (carbohydrate/fat/protein), gastrointestinal tract muscle tone maintenance, organ detoxifier

acne, anemia, constipation, cholesterol (high), digestive disturbances, fatigue, hair (dull, dry, falling), insomnia, skin (dry, rough)

B1
Thiamine

almonds, asparagus, avocado, brewer's yeast, brown rice, dried apricots, dry beans & peas, egg yolk, fish, lean pork, legumes, nuts, peanuts, poultry, seeds, soybeans, wheat germ, whole grains, wild rice, sunflower seeds (hulled)

brain, ears, eyes, digestive system, hair, heart, nervous system

appetite stimulant, blood building, carbohydrate metabolism, circulation, digestion *hydrochloric acid production), energy, growth, learning capacity, muscle tone maintenance of intestines/ stomach/ heart, pain inhibitor

appetite loss, beriberi, constipation, depression, digestive disturbances, fatigue, insomnia, irritability, memory loss, nervousness, numbness of hands/ feet, pain & noise sensitivity, pains around the heart, shortness of breath

B2
Riboflavin

brewer's yeast, brown rice, dried beans, eggs, fish, fruit, green leafy vegetables, legumes, milk, miso, nuts, poultry, seeds, soy foods (tempeh, tofu), soymilk, whole grains

adrenals, blood cells, digestive/enzymatic/& glandular systems, eyes, hair, nerves, skin, soft body tissue

antibody & red blood cell formation, cell respiration, iron assimilation, metabolism of carbohydrate/fat/protein

blurred vision, cataracts, corner of mouth cracks & sores, dizziness, itching/burning eyes, light sensitivity & eye fatigue, oily skin, poor digestion, red sore tongue, retarded growth

B3
Niacin

beans, brewer's yeast, dates, dried figs, eggs, green leafy vegetables, milk products, mushrooms, peas, peanuts, poultry, prunes, seafood, whole grain breads & cereals

brain, heart, liver, nerves, skin, soft tissue, tongue

circulation, cholesterol level reduction, growth, histamine activator, hydrochloric acid production, metabolism of carbohydrate/fat/protein, sex hormone production

appetite loss, bad breath, canker sores, depression, fatigue, headaches, indigestion, insomnia, memory impairment, muscular weakness, nausea, nervous disorders, skin eruptions

B6
Pyridoxine

avocado, bananas, blackstrap molasses, blueberries, brewer's yeast, brown rice, cabbage, cantaloupe, crab, fish, green leafy vegetables, halibut, melons, mushrooms, peanuts, prunes, raisins, soybeans, soy flour, walnuts, whole grains

blood, central nervous system, muscles, skin

antibody formation, carbohydrate absorption, DNA & RNA synthesis, fat & protein utilization (weight control), hemoglobin & hydrochloric acid production, magnesium & linoleic acid function, sodium/ potassium balance (nerves) tryptophane conversion (niacin)

acne, anemia, appetite loss, conjunctivitis, depression, dizziness, edema (water retention), facial oiliness, hair loss, infant convulsions, irritability, learning disabilities, nausea, nervousness, sleepiness, sore lips & tongue, weakness