Beginners Guide To Vitamins Impact on the Body

Quick guide to learn how vitamins impacts our health and the best food sources to choose when we are defincient. 

Vitamin A


Functions: Promotes healthy eyes, skin, hair, teeth and gums, cancer prevention, healing of infections

Deficiency Symptoms: Poor night vision; macular degeneration; increased risk of cataracts; dry skin; loss of hearing, taste, and/or smell; nerve damage

Natural sources: Carrots, pumpkin, yams, tuna, cantaloupe, turnips, beet greens, butternut squash, spinach, fish, eggs, butter.

Vitamin B2 (Riboflavin) | B3 (Niacin)

 B2 (Riboflavin)

Function: Used in the metabolism of fats, carbohydrates, and proteins for the production of energy.

 Deficiency symptoms: Cracks and sores on tongue and in corners of the mouth, red eyes, skin lesions, dizziness, hair loss, inability to sleep, sensitivity to light, poor digestion.

 Natural Sources: Poultry, fish, fortified grains, broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese

 B3 (Niacin)

Function: Carbohydrate metabolism, used in the production of sex and stress hormones; helps improve circulation

Deficiency symptoms: Canker sores, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, inability to sleep, loss of appetite, dermatitis.

 Natural Sources: Chicken breast, tuna, veal, beef liver, fortified bread, brewer’s yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk, pork, tomatoes.

 Vitamin C

 Functions: Helps with formation of collagen, healing of wounds, and blood vessel health.

Deficiency Symptoms: Poor wound healing, bleeding gums, easy bruising, nosebleed, joint pain, lack of energy, susceptibility to infection.

 Natural sources: Broccoli, cantaloupe, kiwifruit, oranges, pineapple, peppers, strawberries, asparagus, avocados, collard greens, dandelion greens, kale, lemons, mangos, onions, radishes, watercress.

 Vitamin D

 Functions: Maintains level of calcium in blood; facilitates absorption and transportation of calcium in the intestine; when insufficient calcium is in the diet, takes calcium from bones

Deficiency Symptoms: In children: Rickets, delayed tooth development, weak muscles, soften skull In adults: Osteromalacia, osteoporosis, hypocalcaemia

 Natural sources: Sun exposure, sardines, salmon, mushrooms, eggs, fortified milk, herring, liver, tuna, cod liver oil.

Vitamin E

 Functions: Helps protect cell membranes against damage caused by free radicals and prevents the oxidation of LDL cholesterol.

 Deficiency Symptoms: Age spots, dry hair or loss of hair, muscular weakness, slow tissue healing, leg cramps, decrease in sex drive

 Natural Sources: Olive oil, coconut oil, avocados, spinach, sunflower seeds, wheat germ, and nuts

Vitamin K

 Functions: Promotes blood clotting and bone strength

Deficiency symptoms: In newborns: Bleeding tendencies are possible

Natural sources: Green leafy vegetables, including spinach, kale, cauliflower, and broccoli