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VITAMIN Vitamin A (Alpha-carotene and retinol are variations)

BENEFITS Cell reproduction and integrity Immunity Hormone formation Reproduction Vision Bone growth Tooth development Resistance to infectious disease Healthy skin, hair and mucus membranes

DEFICIENCY Night blindness Dry skin/ eyes Eye inflammation Poor bone growth Weak tooth enamel Vulnerability to respiratory/ urinary infection

FRUIT SOURCES Most fruits especially: Grapefruit Guava Mango Papaya Passion fruit Tomatoes Watermelon

VEGETABLE SOURCES Bok Choy Broccoli Brussels Sprouts Carrots Chinese Cabbage Kale Leeks Peas Pumpkin Spinach Squash Sweet Potato Swiss Chard Asparagus Brussels Sprouts Butternut Squash Corn French Beans Okra Parsnips Peas Potatoes Spirulina Sweet Potato

Vitamin B1 (thiamine)

Production of energy Conversion of carbohydrates into energy Essential for heart, muscles, and nervous system function Very important to brain particularly in terms of emotional health, well being, concentration and focus Lost in processing or refining of foods, consumption of alcohol, chronic diarrhoea.

Fatigue, weakness Nausea Loss of appetite Gastrointestinal disorders Mental problems Memory loss Poor concentration Nerve damage Beriberi disease

Avocado Dates Grapes Grapefruit Guava Mango Orange Pineapple Pomegranate Watermelon

Vitamin B2 (riboflavin)

Body growth Reproduction Red cell production Nervous system function Prevention and treatment of cataracts Releases energy from carbohydrates, fats and proteins More likely in alcoholics

Bloodshot/ sensitive eyes Sore tongue/ lips Mouth and throat infection Split nails Malfunctioning adrenal glands Reproduction issues

Avocado Banana Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear

Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Mushrooms Peas Pumpkin Squash Sweet Potato Swiss Chard Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Squash Sweet Potato Broccoli Brussels Sprouts Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Spirulina Squash Sweet Potato

Vitamin B3 (niacin)

Digestive system, skin, and nerve function Conversion of food to energy Metabolism of proteins and carbohydrates Blood circulation Synthesis of insulin, sex hormones, cortisone, thyroxin Readily lost when food is cooked in water

Pellagra: bilateral dermatitis, diarrhoea, dementia Loss of appetite Depression Dizziness, fatigue Headaches Indigestion Insomnia Low blood sugar Muscle weakness Inflammation Burning sensation in hands and feet, numbness and poor coordination Muscle cramps Irritability Fatigue Intestinal symptoms Low blood sugar resulting in sleep disturbance/ restlessness

Avocado Dates Guava Lychee Mango Nectarine Passion Fruit Peach

Vitamin B5 (pantothenic acid)

Essential for food metabolism, sugar metabolism, hormone formation and (good) cholesterol Muscle contraction Energy production Present in a wide range of foods so rare to find deficiency

Avocado Blackcurrants Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon

Vitamin B6 (pyridoxine)

Creation of antibodies in immune system Maintenance of normal nerve function Formation of red blood cells Protein and fat metabolism May alleviate PMT Required for proper absorption of B12 and zinc Reduce stress related problems Excretion from body increased by alcohol, smoking, excess caffeine, contraceptive drugs, excess protein consumption and other drugs Cooking and food processing destroys B6 Mild deficiency is common Folate: naturally occurring in fresh foods Folic acid: synthetic form found in supplements Red blood cell production Production of nervous system components Formation and creation of DNA Maintenance of normal brain function Critical part of spinal fluid Proven to reduce the risk for NTD-affected (neural tube defect) pregnancy by 50 to 70%. Vital for proper cell growth and development of embryo and therefore important to have adequate intake of folate/folic acid before and during pregnancy

Skin problems Dizziness Nausea Confusion, irritability Muscle spasms Convulsions Poor immune function Hormone imbalance Contributes to B12 deficiency Fluid retention Sleeplessness Anaemia Fatigue Acne Sore tongue Cracking at mouth corners Memory problems Gastrointestinal disorders Symptoms nearly identical to B12 deficiency

Avocado Banana Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon Avocado Berries Dates Guava Lychee Mango Orange Papaya Passion Fruit Pineapple Pomegranate

Bok Choy Broccoli Brussels Sprouts Corn French Beans Green Pepper Kale Okra Peas Potatoes Spirulina Squash Sweet Potato Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Cabbage French Beans Okra Parsnip Peas Potatoes Spinach Spirulina Squash

Vitamin B9 (folate/ folic acid)

Vitamin B12

Like other B vitamins, vitamin B12 important for metabolism Red blood cell formation Central nervous system maintenance Prevents nerve damage Maintains fertility Assists memory and learning, assists sleep The one vitamin that is available mainly only from fish, poultry, meat or dairy sources in food Also available from supplements

Neurological complications Pernicious anaemia Poor appetite, concentration and memory Growth failure Fatigue, depression Bleeding gums Nervousness Hot and cold feelings Arm/ leg weakness Weakness Swollen gums Nosebleeds Severe: Scurvy haemorrhages , abnormal bone and dentine function

Minimal amounts from organic soil left on fruits and vegetables

Vitamin C

One of the most important of all vitamins Significant role as antioxidant and in tissue repair Antioxidants protect cells against effect of free radicals (damaging by-products of metabolism and can cause cell damage which may contribute to development of cardiovascular disease and cancer) Effective antiviral agent Wound healing Absorption of iron Destroyed by alcohol, smoking, type 1 diabetes The "sunshine vitamin" - manufactured by the body after being exposed to sunshine. Recommended: 10 15 minutes of good sunshine 3 times weekly Do not need to obtain vitamin D from diet unless we get very little sunlight usually not a problem for children Vital for absorption of calcium and magnesium (essential for normal development of healthy teeth and bones) Maintains adequate levels of calcium and phosphorus in the blood Dark skin, ageing kidneys, obesity linked to low vitamin D in body

Blackcurrants Grapefruit Guava Kiwi Lychee Mango Orange Papaya Passion fruit Pineapple Strawberries None

Bok Choy Broccoli Brussels Sprouts Green Pepper Kale Squash Swiss Chard

Vitamin D

General aches/ pains Poor growth in children Severe asthma Mood changes during PMT Risk of cardiovascular disease Cancer, type 1 & 2 diabetes, hypertension


Vitamin E

Significant antioxidant similar to Vitamin C, protecting body tissue from oxidation damage of oxidation Red blood cell formation Needed for the assimilation of vitamin K Used to minimise appearance of wrinkles Help heal minor wounds without scarring Valued for its ability to soothe and heal broken or stressed skin tissue Fat soluble Fat soluble Pays critical role in blood clotting Regulates blood calcium levels Activates at least 3 proteins involved in bone health Deficiency uncommon in adults

Fragile red blood cells Anaemia Age spots Cataracts Some neurological damage Decreased sex drive Reproduction/ infertility issues

Avocado Berries Blackcurrants Guava Kiwi Mango Nectarine Papaya Peach Pomegranate Avocado Berries Chinese Pear Grapes Kiwi Mango Pear Plum Pomegranate Tomatoes

Parsnip Potatoes Pumpkin Spirulina Squash Swiss Chard

Vitamin K

Impaired bone formation/ density Haemorrhagic disease in newborn

Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Cucumber Kale Leeks Okra Peas Spinach Spirulina Squash Swiss Chard

This information is for general purposes only and is not intended to be used instead of medical advice, diagnosis and/or treatment.