Vitamin

Source of Vitamin

Helps

Vitamin A

• Fish liver oil
• Liver
• Whole milk
• Curds
• Pure ghee
• Butter
• Cheese
• Cream
• Egg yolk
• Green leafy vegetables and certain yellow root vegetables such as spinach, lettuce, turnip, beets, carrot, cabbage and tomato
• Ripe fruits such as prunes, mangoes, papaya, apricots, peaches, almonds and other dry fruits

• Essential for growth and vitality.
• Builds up resistance to respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines.
• Prevents eye diseases and plays a vital role in nourishing the skin and hair.
• Prevents premature ageing and senility.
• Increases life expectancy and extends youthfulness.

Vitamin B1 or Thiamine

• Wheat germ
• Yeast
• The outer layer of whole Grains
• Cereals
• Pulses
• Nuts
• Peas
• Legumes
• Dark green leafy vegetables
• Milk
• Egg
• Banana
• Apple

• Plays an important role in the normal functioning of the nervous system, the regulation of carbohydrates and good digestion.
• Prevents Constipation
• Prevents loss of weight
• Prevents diabetes
• Prevents mental depression
• Prevents nervous exhaustion and weakness of the heart

Vitamin B2 or Riboflavin

• Green leafy vegetables
• Milk
• Cheese
• Wheat
• Egg
• Almonds
• Sunflower
• Seeds
• Citrus fruits
• Tomatoes

• Essential for growth and general health as also for healthy eyes, skin, nails and hair.
• Prevents burning sensation in the legs, lips and tongue
• Prevents oily skin
• Prevents premature wrinkles on face and arm
• Prevents eczema

Vitamin B3 or Niacin

• Liver
• Fish
• Poultry
• Peanut
• Whole wheat
• Green leafy vegetables
• Dates
• Figs
• Prunes
• Tomato

• Essential for proper circulation, healthy functioning of the nervous system and proper protein and carbohydrate metabolism.
• Prevents skin eruptions
• Prevents frequent stools
• Prevents mental depression
• Prevents insomnia
• Prevents chronic headaches
• Prevents digestives disorders
• Prevents Anemia

Vitamin B6 or Pyridoxine

• Yeast
• Wheat
• Bran
• Wheat germ
• Pulses
• Cereals
• Banana
• Walnuts
• Soybeans
• Milk
• Egg
• Liver
• Meat
• Fresh vegetables

• Helps in the absorption of fats and proteins, prevents nervous and skin disorders and protects against degenerative diseases.
• Prevents dermatitis
• Prevents conjunctivitis
• Prevents anemia
• Prevents depression
• Prevents skin disorders
• Prevents nervousness
• Prevents insomnia
• Prevents migraine headaches
• Prevents heart diseases

Vitamin B9 or Folic Acid

• Deep green leafy vegetables such as spinach, lettuce, brewers yeast, mushrooms, nuts, peanuts
• Liver

• Necessary for the formation of red blood cells.
• Prevents anemia
• Prevents serious skin disorders
• Prevents loss of hair
• Prevents impaired circulation
• Prevents fatigue
• Prevents mental depression

Vitamin B5 or Pantothenic Acid

• Whole grain bread
• Cereals
• Green vegetables
• Peas
• Beans
• Peanuts
• Egg yolk

• Helps in cell building, maintaining normal growth and development of the central nervous system.
• Prevents chronic fatigue
• Prevents hypoglycemia
• Prevents graying and loss of hair
• Prevents mental depression
• Prevents stomach disorders
• Prevents blood and skin disorders

Vitamin B12

• Kidney
• Liver
• Meat
• Milk
• Eggs
• Bananas
• Peanuts

• Proper functioning of the central nervous system, production and regeneration of red blood cells and proper utilization of fat, carbohydrates and protein for body building.
• It also improves concentration, memory and balance.
• Prevents anemia
• Prevents poor appetite
• Prevents loss of energy
• Prevents mental disorders

VITAMIN C

• Citrus fruits
• Berries
• Green and leafy vegetables
• Tomatoes
• Potatoes
• Sprouted Bengal
• Green grams

• Is essential for normal growth and the maintenance of practically all the body tissues, especially those of the joints, bones, teeth, and gums.
• Prevents scurvy marked by weakness
• Prevents anaemia
• Prevents bleeding gums and painful and swollen parts
• Prevents slow healing of sores and wounds
• Prevents premature ageing
• Prevents lowered resistance to all infections

VITAMIN D

• Rays of the sun
• Fish
• Milk
• Eggs
• Butter
• Sprouted seeds

• Is necessary for proper bone and teeth formation and for the healthy functioning of the thyroid gland.
• Prevents deformation of bones
• Prevents severe tooth decay

VITAMIN E

• Wheat or cereals germ
• Whole grain products
• Green leafy vegetables
• Milk
• Eggs
• All whole, raw or sprouted seeds
• Nuts

• Is essential for normal reproductory functions, fertility and physical vigor.
• Prevents sterility in men
• Prevents repeated abortions in women
• Prevents degenerative developments in the coronary system
• Prevents strokes
• Prevents heart disease

VITAMIN K

• Egg yolk
• cow’s milk
• Yogurt
• Alfalfa
• Green and leafy vegetables
• Spinach
• Cauliflower
• Cabbage
• Tomato

• Is necessary for the proper clotting of blood, prevention of bleeding and normal liver functions. It aids in reducing excessive menstrual flow.
• Prevents premature ageing.