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Vitamins and Minerals

Vitamin A (retinol) is good for Good sources of Vitamin A Signs of Vitamin A deficiency

eyesight
growth
appetite and taste

liver
fish-liver oil
carrots
green leafy vegetables
egg yolks
enriched margarine
milk products
yellow fruits.

night-blindness

     
     
Vitamin B1 (thiamine) is good for Good sources of Vitamin B1 Signs of Vitamin B1 deficiency

nervous system
digestion
muscles
the heart
alcohol-damaged nervous tissues.

liver
yeast
rice
wholemeal products
peanuts
pork
milk.

tingling in fingers and toes
confusion
difficulties in maintaining balance
loss of appetite
exhaustion
weakened powers of concentration.

     
Vitamin B2 is good for Good sources of Vitamin B2 Signs of Vitamin B1 deficiency

growth
skin
nails
hair
sensitive lips and tongue
eyesight
protein, fat and carbohydrate breakdown.

milk
liver
yeast
cheese
green leafy vegetables
fish

deficiency:itching and irritation of the eyes
itching mucous membranes
itching lips and skin.

     
Vitamin B6 is good for Good sources of Vitamin B6 Signs of Vitamin B6 deficiency

preventing skin conditions
nerve problems
helping the body absorb proteins and carbohydrates.

fish
bananas
chicken
pork
whole grains
dried beans.

skin inflammation

     
Vitamin B12 (cobalamin) is good for Good sources of Vitamin B12 Signs of Vitamin B12 deficiency

making red blood cells
the formation of the nerves.

fish
liver
beef
pork
milk
cheese
Eggs

tiredness due to anaemia
abnormalities of nervous tissue function.

     
Vitamin C (ascorbic acid) is good for Good sources of Vitamin C Signs of Vitamin C deficiency

the immune defence system
protection from viruses and bacteria
healing wounds
reducing cholesterol content of the blood
a natural laxative
cell lifespan
preventing scurvy.

citrus fruits - especially kiwi fruit
berries
tomatoes
cauliflower
potatoes
green leafy vegetables (cabbage, brussel sprouts etc.)
peppers
Mangetout
Broccoli
Cauliflour
Sweet potatoes
Guava
Mango
Parsley
Watercress

tiredness
bleeding gums
slow-healing wounds.

     
Vitamin D is good for Good sources of Vitamin D Signs of Vitamin D deficiency

strong bones and teeth.

cod-liver oil
sardines
herring
salmon
tuna
milk and milk products
sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D).

unhealthy teeth
osteomalacia (causes weakening of bones)
rickets in children.

     
Vitamin E (tocopherol) is good for Good sources of Vitamin E Signs of Vitamin E deficiency

fighting poisons - vitamin E is a powerful 'anti-oxidant'.

nuts
soya beans
vegetable oil
broccoli
sprouts
spinach
wholemeal products
eggs.

weak muscles
fertility problems.

     
Vitamin K is good for Good sources of Vitamin K  
Normal liver functioning and important in maintaining vitality and longevity

Aids the absorption of calcium in bone.

Aids in protecting against osteoporosis, and in reducing excessive menstrual flow.

kelp
alfalfa
green plants
leafy green vegetables (spinach, cabbage etc.)
cow's milk
yogurt
egg yolks
black strap molasses
polyunsaturated oils
fish liver oils
Broccoli
Soya Beans
Liver
Green tea
Oats
Whole wheat
Potatoes
Tomatoes
Asparagus
Butter
Cheese

 
     
Folic Acid is good for Good sources of Folic Acid Signs of Folic Acid deficiency

production of red blood cells essential during the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.

carrots
yeast
liver
egg yolks
melon
apricots
pumpkin
avocado
beans
rye and whole wheat
green leafy vegetables.

anaemia
red tongue.

  The advice and information on this web site is of general nature. Before embarking on any fitness regime or diet you should speak to your doctor to ensure that there are no health risks involved.