Guide to Vitamins, Part 2

VITAMIN	PRIMARY	FOOD	DEFICIENCY
	FUNCTIONS	SOURCES	SYMPTOMS
B6	Aids in metabolism of	nuts, legumes, whole	dermatitis, cracks at
(Pyridoxine)	protein and carbohydrates.	grains, fish, poultry,	corners of mouth,
	Assists in formation of red	corn, bananas, lean	smooth tongue, irri-
	blood cells and antibodies.	meat, liver	tability, depression,
	Involved in sodium		convulsions, anemia,
	potassium balance.		dizziness
B12	Aids in formation of red	dairy products, fish,	anemia, numbness
(Cyano-	blood cells. Maintains	shellfish, egg yolks,	and tingling in fingers,
cobalamin)	healthy nervous system.	lean meats	degeneration of
	Aids metabolism of protein		peripheral nerves,
	fat, and carbohydrates.		brain, and spinal cord,
	Essential for normal growth		fatigue, poor growth
	and development.
Foilc Acid	Aids in formation of	dark, green leafy	anemia, red, swollen
(Folacin,	hemoglobin in red blood	vegetables, lima	smooth tongue;
Folate)	cells. Assists in formation	beans, asparagus	diarrhea; poor
	of enzymes and other	while grains, nuts,	growth
	body cells.	legumes, liver
Pantothenic	Helps in the metabolism	all plant and animal	fatigue, tingling in
Acid	of protein, fat, and	foods but best are	hands and feet,
	carbohydrates.  Involved	whole grains, fresh	severe abdominal
	In formation of hormones	vegetables, egg	cramps, nausea,
	and nerve-regulating	yolks	difficulty sleeping.
	substances.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com