• Skip to primary navigation
  • Skip to main content
  • Skip to footer
Apical Health

Apical Health

Great Ideas to help you look and feel your best.

  • HEALTH A-Z
  • HEALTHY LIVING
    • Recipes
  • WOMEN’S HEALTH
  • MEN’S HEALTH
  • TOOLS
    • HOTLINES FOR HEALTH AND SAFETY
    • A GUIDE TO VEGETARIANISM
    • A GUIDE TO VITAMINS

VITAMINS

Fat-soluble vitamins can be stored in the body and need not be consumed daily.

VitaminIts FunctionsGood Dietary
Sources
Signs of
Deficiency
Signs of
Overdose
Vitamin AHelps maintain skin, hair, nails, gums, bones, teeth; helps ward off infection, promotes eye functionDairy products, green and deep yellow or orange vegetables,
deep yellow
or orange fruit
Night blindness, reduced growth in childrenHeadache,
blurred vision 
fatigue,
diarrhea, joint
pain 
Vitamin DHelps build and maintain teeth and bones; helps the body absorb calciumliver, tuna,
cod-liver oil, fortified milk
Rickets in
children, bone
 diseases in
adults
Calcium
deposits,
fragile bones,
hypertension,
high 
cholesterol,
diarrhea
Vitamin EHelps form red blood cells,
muscles, and
other tissues;
preserves
fatty acids
Poultry,
seafood, seeds, nuts,
vegetable oils, wheat germ,
fortified cereal, eggs
Rare in humansBlurred vision,
headaches
Vitamin KAids blood
clotting
Made by intestinal bacteria.
Spinach, oats,
wheat bran
Excessive
bleeding, liver
damage
jaundice in
infants

Water-soluble vitamins are stored in smaller amounts than fat-soluble vitamins and need to be consumed more frequently

VitaminIts FunctionsGood Dietary
Sources
Signs of
Deficiency
Signs of
Overdose
Thiamin,
vitamin B1
Enhances energy, 
promotes normal 
appetite and digestion
Pork, fortified
cereals and
grains, seafood
Anxiety,
hysteria, nausea
Extreme cases: beriberi
RiboflavinMetabolism of foods,
release of energy to cells
Organ meat, beef, lamb,
the dark meat of poultry, dairy
products, fortified cereals,
dark green leafy vegetables
Sores around nose and
mouth, visual problems
Pantothenic
acid,
vitamin B5
Needed to
convert food
to energy, aids digestion
Found in nearly all foodsWeakness,
irritability
Niacin,
nicotinic
acid
Helps release
energy
from foods, aids nerve
function, digestion
Poultry, seafood, seeds,
nuts, potatoes,
fortified
grains and
cereals
Extreme cases: pellagra,
a skin disease
Skin flushing
Pyridoxine,
vitamin B6
Aids protein metabolism
and absorption, and
carbohydrate metabolism
Meat, fish, poultry, grains,
cereals, potatoes, bananas,
prunes
Depression, confusion,
and convulsions in
infants
Extreme cases: sensory
nerve destruction
Cobalamin,
vitamin
B 12
Builds genetic material
needed by cells; helps
form red blood cells
All animal productsDeficiency rare except in
strict vegetarians, the
elderly, and those with
malabsorption disorders
BiotinMetabolism of
glucose, essential for many
bodily processes 
Made by intestinal bacteria,
meats, Poultry, 
fish, eggs, nuts, seeds
Rare except in infants:
scaling skin, fatigue,
pain
Folic acid,
folate,
folacin
Manufacture of red
blood cells and genetic material
Poultry, liver,
dark green leafy vegetables, legume, fortified
whole-grain
bread and
cereals, 
Anemia,
diarrhea,
bleeding gums, weight
loss, stomach
upsets
Vitamin C,
ascorbic
acid
Helps bind cells together,
strengthens
blood vessel 
walls help
resist infection, speed healing
of wounds

Citrus fruits,
strawberries, 
cantaloupe,
sweet
potatoes,
cabbage, 
cauliflower
Bleeding gums, loose
teeth, easy
bruising.
Extreme cases:
scurvy

Footer

apical health
  • Facebook
  • Pinterest
  • Twitter
Truste certified privacy

About

  • About Us
  • Advertising

Policies

  • Terms of Use
  • Privacy Policy
  • Advertising Policy
Copyright © 2020 · Apical Health. All rights reserved.