Vitamin A

• It aid in theformation of visual purple, an eye pigment essential for vision in dim light.
• It is important for cell regeneration and maintenance of healthy tissues.
• It keeps the skin and the mucous membranes healthy, when the mucous membrane breakdown, it becomes easier for bacteria and viruses to invade the healthy tissue.
• Vitamin A is essential for the normal growth of bones, teeth and for healthy immune system.
• Vitamin A can also help white blood cells fight infections more effectively.

Symptoms of Deficiency:

• Night blindness (inability to see in dim light) and
• Drying and thickening of the conjunctiva (the linings that covers the front of the eyeball) that may lead to blindness.
• Dry and Scaly skin
• Impaired growth of bones and teeth.

Food Sources: Fish liver oils, liver, egg yolks, milk, butter, carrots, spinach, and sweet potatoes.

RDA: 800 to 1,000 micrograms.

Vitamin C or Ascorbic Acid

• Helps in the formation of collagen, a fibrous protein found in connective tissue.
• It promotes tissue repair and speeds the healing of wounds.
• Helps in the formation of red blood cells.
• It improves the tenacity of blood vessels.
• It is essential to the production of healthy teeth and bones.
• Vitamin C helps in the absorption of dietary iron when consumed with iron-rich foods.
• It acts in the body as potent detoxifier.
• High doses of vitamin C can help in the treatment of cancer (10gm. daily).

Symptoms of Deficiency:

• Lowering of the body's resistance to certain diseases.
• Loss of appetite.
• Slow healing of wound.
• Constant desire to sleep
• Pain in joints and limbs especially the legs.

Food Sources: All fresh fruits and vegetables, especially citrus fruits, tomatoes, green peppers, and broccoli.

RDA: 60 mg.

Vitamin D is a produced in the skin by ultraviolet from the sun.

• It is important for the formation of collagen and healthy bones and teeth.
• Regulates the absorption of calcium and phosphorus.

Forms of Vitamin D - Vitamins D2 and D3 (both are produced by ultraviolet irradiation of substances called sterols (solid alcohols).

• Vitamin D2 - formed from ergosterol, a sterol found in molds and yeasts.
• Vitamin D3 - formed from 7-dehydrocholesterol, a sterol found in the dermis of the skin. It is absorbed into the bloodstream and transported to the liver, where it is stored.

Symptoms of Deficiency: Rickets, Rheumatic pain, hypothyroidism, menopausal symptoms, and nails are thin with ridges and can easily break.

Food Sources: Fish, fish liver oils, egg yolks, and foods fortified with vitamin D, such as milk and margarine.

RDA: 5 to 10 micrograms

Vitamin E

• Important for maintaining healthy red blood cells and muscles.
• It helps prevent blood clots.
• Prevent thick scar formation especially when applied topically.
• Helps relieve menopausal symptoms like headache, flushing and nervous symptoms.
• Help to diminish oxygen demand and consumption, thus increasing endurance.

Symptoms of Deficiency: Anemia, Edema, and Abnormal fat deposit in muscles, muscle degeneration, fatigue, increased demand for oxygen, insomnia.

Food Sources: Vegetable oils, margarine, beans, eggs, wheat germ, and green, leafy vegetables.

RDA: 8 to 10 mg.

Vitamin K

• Important for the production of prothrombin, a substance in the blood that is involved in the formation of blood clots.

Symptoms of Deficiency: Slow clotting of the blood and sometimes in severe bleeding disorders.

Food Sources: Liver, pork, potatoes, soybeans, egg yolk, wheat germ, and green, leafy vegetables.

RDA: 60 to 80 micrograms.