VITAMIN CHEAT SHEET & SIGNS OF MINERAL & NUTRIENT DEFICIENCIES
Vitamin Cheat Sheet
Vitamins are essential for maintaining health and well-being. Below is a comprehensive overview of the 13 essential vitamins, their functions, food sources, and signs of deficiencies.
Fat-Soluble Vitamins
These vitamins are stored in the body’s fatty tissue and liver, and they include:
| Vitamin | Function | Food Sources | Deficiency Signs |
|---|---|---|---|
| A | Vision, immune function, cell growth | Carrots, spinach, liver, fortified cereals | Night blindness, increased infections |
| D | Calcium🌿 CalciumMateria Medica Clinical Profile: Click to explore Boericke keynotes, symptoms, modalities, and dosage guidelines. absorption, bone health | Sunlight, fatty fish, fortified dairy | Osteomalacia🩺 OsteomalaciaClinical Disease Treatment Profile: Read homeopathic remedies, dietary recommendations, and natural therapeutic options. (soft bones), osteoporosis🩺 OsteoporosisClinical Disease Treatment Profile: Read homeopathic remedies, dietary recommendations, and natural therapeutic options. |
| E | Antioxidant, protects cell membranes | Nuts, seeds, leafy greens | Nerve and muscle damage |
| K | Blood clotting, bone health | Leafy greens, broccoli, fish | Excessive bleeding |
Water-Soluble Vitamins
These vitamins are not stored in the body and need to be consumed regularly:
| Vitamin | Function | Food Sources | Deficiency Signs |
|---|---|---|---|
| B1 (Thiamine) | Energy metabolism, nerve function | Whole grains, pork, legumes | Fatigue, irritability |
| B2 (Riboflavin) | Energy production, cell function | Dairy products, eggs, green🌿 GreenMateria Medica Clinical Profile: Click to explore Boericke keynotes, symptoms, modalities, and dosage guidelines. leafy vegetables | Sore throat, cracks at mouth corners |
| B3 (Niacin) | Energy production, cholesterol management | Meat, fish, whole grains | Pellagra (diarrheaFrequent, loose, and watery stoolsA state of having three or more loose or liquid bowel movements per day., dermatitisInflammation of the skinA general term for skin irritation or inflammation, causing redness, itching, and swelling.) |
| B5 (Pantothenic Acid) | Hormone production, metabolism | Chicken, beef, potatoes | Rare; fatigue |
| B6 (Pyridoxine) | Amino acid metabolism, red blood cell production | Fish, poultry, potatoes | AnemiaLack of healthy red blood cells or hemoglobinA condition marked by a deficiency of red blood cells or of hemoglobin in the blood, resulting in pallor and weariness., depression |
| B7 (Biotin) | Fat and carbohydrate metabolism | Eggs, nuts, soybeans | Hair loss, skin rash |
| B9 (Folate) | DNA synthesis and repair; crucial during pregnancy | Leafy greens, legumes, fortified cereals | Neural tube defects in pregnancy; anemia |
| B12 (Cobalamin) | Nerve function; red blood cell formation | Meat, dairy products; fortified cereals for vegans | Anemia; neurological issues |
| C | Antioxidant; aids in Iron🌿 IronMateria Medica Clinical Profile: Click to explore Boericke keynotes, symptoms, modalities, and dosage guidelines. absorption and immune function | Citrus🌿 CitrusMateria Medica Clinical Profile: Click to explore Boericke keynotes, symptoms, modalities, and dosage guidelines. fruits, strawberries, bell peppers | Scurvy (bleeding gums) |
Signs of Deficiencies
Conclusion
A balanced diet rich in a variety of foods can help ensure adequate intake of these essential vitamins. If dietary sources are insufficient or if specific health conditions exist that affect absorption or needs (such as pregnancy or chronic illness), supplementation may be necessary. Always consult with a healthcare provider before starting any new supplement regimen.
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This article is for educational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
