vitamins

Vitamin B1

thiamine

beriberi (tingling, poor coordination, reduced heart function)

pork, legumes, peanuts, whole grains

B2

riboflavin

skin lesions (cracks in skin)

dairy products, meats, enriched grains, vegetables

B3

niacin

pellagra (3D’s: dermatitis, dementia, diarrhea)

nuts, meats, grains

B9

folic acid,

anemia + birth defects

green vegetables, oranges, nuts, legumes, whole grains

B12

cobalamin

pernicious anemia (auto immune driven)

meats, eggs, dairy products

C

ascorbic acid

scurvy (degeneration of skin+ teeth)

citrus fruits, broccoli, tomatoes

A

retinol

night blindness

dark green and orange vegetables and fruits, dairy products

D

calciferol

rickets (bone deformities and softening)

dairy products, egg yolk

K

phylloquinone

defective blood clotting

green vegetables, tea, also made by colon bacteria