|
ELEMENT |
WHAT
IT DOES |
FOOD
SOURCE |
SIGNS
OF SHORTAGE |
| Vitamin
A |
 |
Needed for a healthy skin
and to fight infection. Essential for night vision. |
Needed for a healthy skin
and to fight infection. Essential for night vision. |
Mouth ulcers, poor night
vision, frequent colds, dry flaky skin. |
| Vitamin
B1 |
 |
Essential for energy
production, brain function and digestion. |
Mushrooms, peas, lettuce,
cauliflower, brussel sprouts and beans. |
Tender muscles,
irritability, poor concentration and fast heart beats. |
| Vitamin
B2 |
 |
Turns fats, sugar and
protein into energy. Important for hair, nails and eyes. |
Milk, cabbage, asparagus,
broccoli, tomatoes and wheat germ. |
Burning eyes, sensitivity
to bright light, sore tongue, split nails, cracked lips. |
| Vitamin
B3 |
 |
Helps balance blood sugar
and lowers cholesterol levels. |
Tuna, chicken, lamb,
turkey, mushrooms and cauliflower. |
Lack of energy, insomnia,
headaches, bleeding gums. |
| Vitamin
B5 |
 |
Essential for brain and
nerve function. Helps to produce antistress hormones. |
Peas, lentils, celery,
strawberries, eggs, avocados and squash. |
Muscle cramps, burning
feet or tender heels, exhaustion after light exercise. |
| Vitamin
B6 |
 |
Natural anti-depressant.
Helps to control allergic reactions.
|
Bananas, red kidney
beans, onions, nuts, peppers and cabbage. |
Lack of energy, muscle
cramps, depression, water retention. |
| Vitamin
B12 |
 |
Helps the blood to carry
oxygen. Breaks down toxins like tobacco smoke and alcohol. |
Oysters, sardines, tuna,
eggs, cottage cheese, milk and chicken.
|
Anxiety or tension,
constipation, tender or sore muscles.
|
| Vitamin
C |
 |
Helps the immune system
to fight infection. Keeps joints, bones and skin firm and strong. Turns
food into energy. |
Strawberries, lemons,
kiwi fruit, oranges, grapefruit, limes and tomatoes.
|
Frequent colds and
infections, easy bruising, nose bleeds, slow wound healing.
|
| Vitamin
D |
 |
Helps maintain strong and
healthy bones by retaining calcium. |
Herrings, salmon,
oysters, eggs, and cottage cheese.
|
Aching, stiff joints,
tooth decay, hair loss, muscle cramps. |
| Vitamin
E |
 |
Protects cells from
damage. Helps the body to use oxygen and improves wound healing and
fertility. |
Sunflower seeds, peanuts,
beans, peas, sardines and sweet potatoes.
|
Varicose veins,
infertility, loss of muscle tone, easy bruising.
|
| Vitamin
K |
 |
Controls
blood clotting.
|
Lettuce, cabbage,
asparagus, potatoes and tomatoes. |
Easy
bleeding.
|
| Calcium |
 |
Promotes a healthy heart
and is essential in forming strong bones and teeth. |
Cheddar cheese, brewer's
yeast, parsley, prunes and almonds. |
Aching joints, arthritis,
tooth decay, high blood pressure.
|
| Iron |
 |
Transports oxygen to and
from the cells. Vital for energy production. |
Cashew nuts, raisins,
pork, dates, sesame seeds, cooked dried beans. |
Fatigue, loss of
appetite, sensitivity to cold.
|
