Know Your Vitamins - Jin's Health tips

Vitamin A (Retinol)

Functions: Important for the eyes(visual pigments), skin, bones and teeth
Sources: Green and yellow vegetables, dairy products

Deficiency: Night Blindness and flaking skin

Vitamin B1 (Thiamine)

Functions: Good for the muscles, heart and nerves

Sources: Grains, meat

Deficiency: Beri Beri (nerve problems), heart muscle weakness and edema

Vitamin B2 (Riboflavin)

Functions: Antioxidants

Sources: Green vegetables, organ meats, egg, dairy products

Deficiency: Inflammation of skin and eyes

Vitamin B3 (Niacin)

Functions: Good for the skin, nerve system and gastrointestinal tracts

Sources: Meat and grains

Deficiency: Pellagra (scaly dermatitis and mental disturbances) and nervous disorder

Vitamin B5 (Pentothenic Acid)

Functions: Aids fat and carbohydrate metabolism

Sources: Organ meat, eggs and grains

Deficiency: loss of coordination (rare)

Vitamin B6 (Pyridoxine)

Functions: Important for the production of red blood cells, helps break down amino acids

Sources: Vegetable, meats and grains

Deficiency: Convulsions, irritability and anemia

Vitamin B9 (Folic Acid)

Functions: Important for the production of red blood cells, helps break down amino acids

Sources: Vegetable

Deficiency: Digestive Disorders and anemia

Vitamin B12 (Cyanocobalamin)

Functions: Involved in blood production

Sources: Meat and dairy products

Deficiency: Pernicious Anemia

Biotin (Vitamin H)

Functions: needed for healthy skin hair and nails

Sources: Vegetable, Meat and eggs

Deficiency: Mental and muscle problem (rare)

Vitamin C (Ascorbic Acid)

Functions: Antioxidant, manufacture of collegen fibers

Sources: Fruit and Green vegetable

Deficiency: Scurvy, degeneration of the skin, bone and blood vessels

Vitamin D (Calciferol)

Functions: Aids in calcium absorption

Sources: Dairy products and fish liver oil

Deficiency: Rickets and skeletal deformity

Vitamin E (Tocopherol)

Functions: Antioxidant and protect cells from being destroyed

Sources: Green vegetables and seeds

Deficiency: Muscle and reproductive disorders (rare)

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