| ELEMENT |
WHAT IT DOES |
FOOD SOURCE |
SIGNS OF SHORTAGE |
 Vitamin A |
Needed for a healthy skin and to fight infection. Essential for night vision. |
Liver, carrots, cabbage, pumpkin, tomatoes and sweet potatoes. |
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 anti-stress 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 in 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. |
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