TYPE OF VITAMIN

Vitamin A

WHY IT IS NEEDED

For growth, repair, maintenance and proper functioning of the body's tissues and cells.

WHAT FOODS IT IS FOUND IN

liver, kidney, dairy produce, vegetables and fruits.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

acne, frequent infections, mouth ulcers and poor vision in dim light.

TYPE OF VITAMIN

Vitamin B1

WHY IT IS NEEDED

Helps with the steady release of energy from carbohydrates in food.

WHAT FOODS IT IS FOUND IN

beans, brown rice, lentils, whole grains, peas and nuts.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

depression, easy fatigue, insomnia and muscle weakness.

TYPE OF VITAMIN

Vitamin B2

WHY IS IT NEEDED

Helps with the steady release of energy from carbohydrates in food and assists with growth.

WHAT FOODS IT IS FOUND IN

dairy products, liver, meat, soya and wholemeal flour, wholegrains and green vegetables.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

blood shot/ burning eyes, cracks and sores in corners of mouth.

TYPE OF VITAMIN

Vitamin B3

WHY IT IS NEEDED

Helps with the release of energy. Also for healthy skin, nerves and digestive system.

WHAT FOODS IT IS FOUND IN

dried yeast and malt extract, meats, nuts, oily fish and sunflower seeds.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

depression, fatigue, insomnia and loss of appetite.

TYPE OF VITAMIN

Vitamin B5

WHY IS IT NEEDED

Conversion of carbohydrates to energy. Also for growth and repair of body and a healthy nervous system.

WHAT FOODS IT IS FOUND IN

eggs, liver, meats, nuts, wholegrains and yeast.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

burning feet, depression, fatigue and poor muscular co-ordination.

TYPE OF VITAMIN

Vitamin B6

WHY IT IS NEEDED

Blood formation and energy production.

WHAT FOODS IT IS FOUND IN

avocados, bananas, fish, meat, nuts, seeds and wholegrains.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

anaemia, convulsions (in infants), kidney stones, morning sickness (pregnancy) and premenstrual syndrome.