It was a hundred years ago, in 1912, when scientist Casimir Funk coined the term 'Vitamins'. Since then, researchers have identified 13 vitamin types, which are essential for a healthy body.
VITAMIN A
Important For: Vision, immune system, bones, skin health
Sources: Liver, egg yolk, butter, milk, cheese, orange-colored fruits such as melon and leafy vegetables
Vitamin Deficiency: Symptoms include night blindness, dry skin, sluggish immune system, delayed growth
Vitamin Excess: Causes hair loss, birth defects, liver and skin problems
VITAMIN D
Important For: Bone and teeth development, muscles, immune system
Sources: Sunlight on skin, oils, saltwater fish such as salmon and mackerel, eggs, meat, milk, butter, mushrooms
Vitamin Deficiency: Symptoms include rickets, reduced muscle strength, deformations, bone loss, softening of bones, Osteoporosis
Vitamin Excess: Causes hair and weight loss
VITAMIN E
Important For: Healthy tissue, organs, cells, blood flow, higher rate of fertility
Sources: Milk, butter, eggs, vegetable oils, nuts, whole grains, wheat germ, vegetables (spinach, lettuce, cabbage)
Vitamin Deficiency: Symptoms include muscle weakness, weak vision, damaged blood cells, low immunity
Vitamin Excess: Causes bleeding, fatigue
VITAMIN K
Important For: Blood clotting, bones, heart
Sources: Cheese, meat, liver, leafy green vegetables, oats, potatoes, tomatoes, vegetable oils, soya beans
Vitamin Deficiency: Symptoms include cuts that heal slowly, excessive bleeding, bleeding from gums or nose
Vitamin Excess: Synthetic Vitamin K causes liver damage, jaundice
VITAMIN B1
Important For: Nervous system, muscles, heart function, healthy growth
Sources: Yeast, whole-grain cereals, leafy vegetables, dry fruit, nuts, tuna fish, pork
Vitamin Deficiency: Symptoms include delayed growth, fatigue, lack of alertness, weight loss, night blindness, paralysis
Vitamin Excess: Upset stomach, discolored urine, seizures, diarrhea
VITAMIN B2
Important For: Metabolism, growth, vision, development of tissues
Sources: Milk and milk products, lean meat, eggs, liver, leafy green vegetables, yeast, whole grain cereals
Vitamin Deficiency: Sores on lips, the tongue and corners of mouth, sensitivity to light, fatigue, digestive problems
Vitamin Excess: It dissolves in water, so excess is passed in the urine
VITAMIN B5
Important For: Metabolism, healing wounds
Sources: Yeast, whole grain cereals, nuts, legumes, vegetables, mushrooms, liver, heart, fish, chicken, beef, egg yolk, milk
Vitamin Deficiency: Fatigue, insomnia, depression, respiratory infections, vomiting, headache
Vitamin Excess: Excess is passed in the urine
VITAMIN B7
Important For: Hair roots, fingernails
Sources: Yeast, vegetables, cereals, walnuts, peanuts, soya beans, liver, kidneys, meat (pork, mutton, poultry), egg yolk
Vitamin Deficiency: Nausea, vomiting, depression, dry skin, loss of appetite, affects muscle coordination, loss of hair color, hair loss
Vitamin Excess: Excess is passed in the urine
VITAMIN C
Important For: Immune system, tissue growth, bone / teeth repair, eyes, nervous system
Sources: Milk, citrus fruits, blackcurrants, strawberries, guava, mango, peppers, potatoes, cabbage, tomatoes
Vitamin Deficiency: Symptoms include splitting hair, inflamed / bleeding gums, dry skin
Vitamin Excess: Kidney stones
VITAMIN B3
Important For: Growth, nervous system
Sources: Liver, kidneys, heart, fish, meat, yeast, cereals, avocados, figs, dates, prunes, nuts, legumes
Vitamin Deficiency: Skin lesions, diarrhea, confusion, digestive problems, insomnia, fatigue, loss of appetite, vomiting, depression
Vitamin Excess: Excess is passed in the urine
VITAMIN B6
Important For: Metabolism, brain function, immune system
Sources: Walnuts, peanuts, corn, whole grains, bread, chicken, liver, pork, veal, salmon, tuna, sardines
Vitamin Deficiency: Kidney stones, depression, fatigue, dizziness, nerve problems, convulsions, skin lesions
Vitamin Excess: Photo sensitivity, nausea and heartburn.
VITAMIN B9
Important For: Red and white blood cells, nerve cells
Sources: Dark leafy green vegetables, beets, wheat germ, yeast, peanuts, oranges, beans, liver, milk, dairy products, egg yolk
Vitamin Deficiency: Tiredness, loss of appetite, neurological problems, digestive problems, severe birth defects
Vitamin Excess: Excess is passed in the urine.
VITAMIN B12
Important For: Red blood cells, metabolism, immune system
Sources: Liver (best source), kidneys, heart, meat, eggs, fish, dairy products
Vitamin Deficiency: Anemia, nerve damage, fatigue, loss of appetite, shortness of breath, diarrhea, tingling in fingers and toes, spinal cord degeneration, neurological problems
Vitamin Excess: Rash, blood clots
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