what vitamins for what

Vitamin A (Beta Carotene)-Necessary for the growth and repair of body tissue. Helps maintain the skin, protects against air pollutants and infections, and reduces the risk of lung cancer and certain oral cancers. Deficiency symptoms include night blindness, dry skin, loss of smell and appetite, frequent fatigue. Vitamin A is found in fish liver oil, carrots, liver, dark green and yellow vegetables, eggs, milk and dairy products, and yellow fruit. Vitamin B-1 (Thiamin)-Promotes growth, aids digestion of carbohydrates, keeps nervous system, heart and muscles functioning properly, stabilizes the appetite. Deficiency symptoms include loss of appetite, weakness, nervous irritability, insomnia, loss of weight, aches and pains, mental depression, heart and gastrointestinal problems. Vitamin B-1 is found in brewer's yeast, rice husks, unrefined cereal grains, whole wheat, oatmeal, peanuts, organic meats, lean pork, most vegetables, bran and milk. Vitamin B-2 (Riboflavin)-Necessary for carbohydrate, fat and protein metabolism, aids in the formation or antibodies and red blood cells, maintains good vision, skin, nails and hair, promotes general health. Deficiency symptoms include itching and burning eyes, cracks and sores in the mouth and lips, bloodshot eyes, dermatitis, retarded growth, digestive problems, trembling, oily skin. Vitamin B-2 is found in milk, liver, kidney, yeast, cheese, leafy green vegetables, fish and eggs. Vitamin B-3 (Niacinamide)-Improves circulation, reduces cholesterol, maintains the nervous system, helps metabolize protein, sugar and fat, reduces high blood pressure, helps maintain healthy skin. Deficiency symptoms include nervousness, headaches, fatigue, mental depression, irritability, loss of appetite, insomnia, skin disorders, indigestion, and bad breath. Vitamin B-3 can be found in liver, lean meat, whole wheat products, brewer's yeast, kidney, wheat germ, fish, eggs, roasted peanuts, white poultry meat, avocados, dates, figs and prunes. Vitamin B-6 (Pyroxine)-Necessary for the synthesis and breakdown of amino acids, aids in the formation of antibodies, maintains the central nervous system, promotes healthy skin, reduces muscle spasms, leg cramps and nausea. Deficiency symptoms include nervousness, insomnia, skin eruptions, anemia, mouth disorders, muscular weakness, and loss of hair. Vitamin B-6 is found in wheat bran, wheat germ, liver, kidney, soybeans, cantaloupe, cabbage, eggs, oats, peanuts and walnuts. Vitamin B-12 (Cobalamin)-Helps regenerate red blood cells, necessary for carbohydrate, fat and protein metabolism, maintains healthy nervous system, increases energy, needed for calcium absorption. Deficiency symptoms include poor appetite, tiredness, brain damage, nervousness, degeneration of spinal cord, depression, lack of balance. Vitamin B-12 is found in liver, beef, pork, eggs, milk, cheese, and kidney. Vitamin C (Ascorbic Acid)-Essential for healthy gums, teeth and bones, helps heal wounds and fractures, prevents scurvy, builds resistance to infection, aids in the prevention and treatment of common cold, aids iron absorption, prevents the conversion of nitrates into cancer-causing substances. Deficiency symptoms include soft and bleeding gums, swollen or painful joints, slow-healing wounds, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, anemia, impaired digestion. Vitamin C is found in citrus fruits, berries, green and leafy vegetables, tomatoes, cauliflower, potatoes and peppers. Vitamin D-Improves absorption of calcium and phosphorous, required for bone and teeth formation, maintains stable nervous system and normal heart action. Deficiency symptoms include rickets, tooth decay, improper healing of fractures, lack of vigor, muscular weakness. Vitamin D is found in fish liver oils, sardines, herring, salmon, tuna, milk and dairy products. Vitamin E-Major anti-oxidant nutrient, retards cellular aging, supplies oxygen to the blood, strengthens capillary walls, prevents and dissolves blood clots, helps prevent sterility and heart conditions. Deficiency symptoms include rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, dry skin. Vitamin E is found in wheat germ, soybeans, vegetable oil, nuts, Brussels sprouts, leafy greens, spinach, enriched flour, whole wheat, whole grain cereals, and eggs. Other important vitamins and minerals include pantothenic acid, biotin, folk acid, inositol, choline, PABA (para amino benzoic acid), calcium, iron, zinc, and copper. The bottom line on vitamins: if you eat the proper foods, and plenty of them, you'll have all the vitamins your body needs.