Vit iVitaminsVitamins are essential for a variety of body tissues to

grow, and below are the main sources and how g ow, and below a e the main sou ces and how important they are to the body, daily maintenance and

deficiency symptoms.

1 Vit i “A” (R ti l)1. Vitamin “A” (Retinol)Essential for normal growth and vitality. Necessary

for good sight and healthy skin. It protects the f g g y k pbody against diseases, especially of the respiratory

system y

V l bl SValuable Sources:Cod liver oil, Whole milk, Curds, butter, Egg yolk,

Pumpkin Carrots, Green leafy vegetables, pk G fy gTomatoes, Mango, Papaya, Orange, Melon.

R d d D il AllRecommended Daily AllowancesAdults, 5000 I.U.

Children, 2000 to 4000 I. U.

D fi i SDeficiency Symptoms:Eye infection, Poor vision, Night blindness,

Frequent Colds, Luck of appetite and Skin q k f pp kdisorders.

O d Sid ffOverdose Side effects:Loss of appetite, Vomiting, Headache, Dryness of

Skin and Hair loss. k

2 Vi i “B1” ( Thi i )2. Vitamin “B1” ( Thiamine)Essential for the normal growth of the nervous

system. Regulates carbohydrates metabolism, y g yappetite and aids in digestion.

V l bl SValuable Sources:Wheat germ, Brewers yeast, outer layer of rice,

wheat and other whole grain, Cereals, Pulses, gNuts, Peas, lime, Legumes, Kidney, Dark green

leafy vegetables, Milk, Egg, Banana, Apple fy g k gg pp

Recommended daily Allowances

Adults- 1.2 to 3.0 mg.

Children- 0.4mg

D fi i SDeficiency SymptomsSerious impairment of the Nervous and digestive system, Neuritis, Beriberi, Weight loss, Diabetes, y g

Mental depression and weakness of the heart.

Sid ff f dSide effects of overdose

Rapid Heartbeat low blood pressure Restlessness Rapid Heartbeat, low blood pressure, Restlessness and Trembling.

3 Vi i B23. Vitamin B2

Essential for growth and General health, Healthy f g G yeyes, Skin, Nails and hair.

V l bl Valuable sources

Green leafy vegetables, Milk, Cheese, Wheat germ, G een leafy vegetables, Milk, Cheese, Wheat ge m, Egg, Citrus fruits, Banana, Tomato, brewers

yeast, Almonds and sunflower seeds.y , A u f w

Recommended Daily AllowancesAdults - 1.6 to 2.6 mg

Children - 0.6 to 1.0 mg

D fi i SDeficiency SymptomsBurning sensation in the legs, lips and tongue, Cracking at the angles of the mouth, Cracks on k g g f k

heals, Premature wrinkles and Eczema.

O d SOverdose Symptoms

Itching and tingling in the extremities

4 Vitamin B3 (Niacin/nicotinic 4.Vitamin B3 (Niacin/nicotinic acid)

Essential for proper circulation, healthy functioning f th N t d t i d of the Nervous system and proper protein and

carbohydrate metabolism

V l bl SValuable Sources:

Yeast, Liver, Fish, Whole wheat, Green leafy t bl t t N t S fl d d vegetables, tomatoes, Nuts, Sunflower seeds and

Peanuts.

Recommended Daily AllowancesAdults - 12 to 20 mg.

Child 4 8 12 Children - 4.8 to 12 mg

D fi i tDeficiency symptoms

Pellagra, Diarrhea, Insomnia, anemia and mental di d disorders.

O d id ffOverdose side effects

Nausea, Vomiting, flashes and Tingling Sensation.g f g g

Vi i B6 (Ph id i )5.Vitamin B6 (Phridoxine)

Helps digestion and absorption of fats and proteinsHelps digestion and absorption of fats and proteins

Valuable sourcesValuable sources

Liver, Rice, Milk, Brewers yeast, Cereals, Legumes, Meat, green leafy vegetables, Carrots and

Peanuts.

Recommended Daily Allowances

Not Defined

D fi i Deficiency symptoms

k d d k d dAnemia, Skin disorders, Migraine, kidney stones and Mental disturbances.

O d Sid ffOverdose Side effects

Not establishedNot established

6 Vi i B12 (C b l i )6. Vitamin B12 (Cynocobalamin)

Essential for the production of Red blood cells and Essential for the production of Red blood cells and for several metabolic and enzymatic processes.

Valuable sourcesValuable sources

Milk, Eggs, Liver, Bananas, Peanuts and S flSunflower.

Recommended Daily Allowances

Not DefinedNot Defined

Overdose Side effectsOverdose Side effects

Not EstablishedNot Established

Vi i B9 (F li id)7. Vitamin B9 (Folic acid)

Essential for the growth and division of all body Essential for the growth and division of all body cells, healing processes and protein metabolism.

V l bl Valuable sources:

Whole grains, Nuts and green leafy vegetables such as asparagus, green beans and peas.

Recommended Daily Allowances

N t D fi dNot Defined

D fi i Deficiency symptoms

Certain types of Anemia, Skin disorders and impaired yp f k pcirculation

O d Sid ffOverdose Side effects

bl h dNot Established

(8. Vitamin B5 Pantothenic acid)

Aids in normal growth of hair and prevents Aids in normal growth of hair and prevents dermatitis.

V l bl SValuable Source

Wheat germ, whole grain, bread, green vegetables, g g g gpeanuts, liver and eggs.

Recommended Daily Allowances

Not Defined

D fi i Deficiency symptoms

Mental depression, Irritability, Muscular weakness, Mental dep ession, I itability, Muscula weakness, Insomnia and skin disorders.

O d Sid ffOverdose Side effects

Not Established

9 Vi i C ( A bi A id)9. Vitamin C ( Ascorbic Acid)Essential for normal growth and maintenance of

body tissues especially those of the joints, bones, y p y f jteeth, and gums. Protects against infection and

helps in quick healing of wounds.p q k g fEssential for normal development of hemoglobin.

A strong Anti Oxidant and helps in strengthening A strong Anti-Oxidant and helps in strengthening the immune system.

V l bl Valuable sources

Citrus, Green leafy vegetables, Amia, Sprouted B l d G O M d Bengal and Green grams, Oranges, Mangoes and

other fruits.

Recommended Daily Allowances

Adults - 250 to 750 mgAdults 250 to 750 mg

h ldChildren – 130 to 150mg

D fi i SDeficiency SymptomsScurvy, Anemia, tooth decay, Bleeding gums, Painful

and swollen body parts, slow healing of wounds y p g fand premature aging and Allergic reactions.

O d id ffOverdose side effects

Formation of kidney stones menstrual bleeding in Formation of kidney stones, menstrual bleeding in pregnant women, activation of peptic ulcers.

10 Vitamin “D” (Calciferols)10. Vitamin D (Calciferols)

Essential for proper bone and teeth formation and Essential for proper bone and teeth formation and metabolism of Calcium and phosphorus.

V l bl Valuable sources

Rays of the sun fish milk butter eggs and sprouted Rays of the sun, fish, milk, butter, eggs and sprouted seeds.

Recommended Daily Allowances

Adults - 400 to 800mg

Children - 400 to 800mg

D fi i SDeficiency System

Ri k t T th d P h M l k Rickets, Tooth decay, Pyorrhea, Muscular weakness and deficiencies of bones

Overdose effects SideOverdose effects Side

Irritability , Nausea, Vomiting, Constipation, High blood pressure and calcium deposits in arteries.

11 Vi i “E” (T h l )11. Vitamin “E” (Tocopherols)

Essential for normal reproduction function fertility Essential for normal reproduction function, fertility and physical vigor. It dilates blood vessels and

improves blood circulation improves blood circulation.

V l bl Valuable sources

Wheat or cereal germ Whole grain products Green Wheat or cereal germ, Whole grain products, Green leafy vegetables, Eggs, Milk and all whole raw or

sprouted seedssprouted seeds.

Recommended daily Allowances

Not establishedNot established

D fi i SDeficiency Symptoms

Degeneration of reproduction tissues, Liver diseases g f pand sluggish blood circulation.

Overdose side effectsOverdose side effects

Hi h bl d High blood pressure

12. Vitamin “K” Cabalamins or Phylloquinones)Phylloquinones)

Necessary for blood clotting and the prevention of bleedingbleeding

V l bl Valuable sourcesGreen leafy vegetables, Spinach, cabbage and

tomatoes.

Recommended daily AllowancesNot established

D fi i Deficiency symptomsCertain types of Anemia, Skin disorders and impaired

blood circulation.Urge for eating soil or clay.

O d id ffOverdose side effects

Not Established

The endThe end