Eating a well-balanced diet ensures that you're fueling your body with the vitamins and minerals it needs to function well. Major vitamins are divided into two classes: oil-soluble vitamins which can be stored for relatively long periods of time in your body's tissues, and water-soluble vitamins that must be taken daily, since they cannot be stored. Both types of vitamins are readily available through food sources.
Vitamin A
According to "Prescription for Nutritional Healing" by Phyllis A. Balch, CNC, vitamin A enhances your immune function, prevents some eye problems such as night blindness, and is used in the formation of bones and teeth. Possible symptoms of a vitamin A deficiency include dry hair, skin or eyes, night blindness and skin disorders including acne. Natural sources of oil-soluble vitamin A and beta-carotene---which your liver converts into vitamin A---include fish oil, animal livers and green and yellow fruits and vegetables like mangoes, carrots, yellow squash, broccoli, sweet potatoes and swiss chard.
Vitamin B
Together the water-soluble B vitamins---vitamin B1 also known as thiamin, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B5 or pantothenic acid, vitamin B6 or pyridoxine and vitamin B12 or methylcobalamin---regulate a healthy gastrointestinal tract, nerves, skin, eyes, hair, liver and mouth, along with proper brain function. According to "Prescription for Nutritional Healing," a deficiency in one B vitamin often indicates a deficiency in other B vitamins as well. Natural sources of B vitamins include eggs, legumes, nuts, whole grains, fish, cheese, brewer's yeast, spirulina, kelp, oatmeal, dandelion greens and other leafy greens.
Vitamin C
Water-soluble vitamin C is a powerful antioxidant. It increases iron absorption and works synergistically with vitamin E and beta-carotene. If you're deficient in vitamin C you may develop scurvy---with symptoms such as weakness, edema and bleeding gums. Natural sources of vitamin C include strawberries, blackberries, leafy greens and citrus fruits.
Vitamin D
Fat-soluble vitamin D helps your body absorb calcium and phosphorus. Symptoms of vitamin D deficiency include loss of appetite, weight loss, diarrhea, insomnia and visual problems. Natural sources of vitamin D include fish liver oil, fatty saltwater fish like mackerel, eggs, dandelion greens, shiitake and chanterelle mushrooms, oatmeal and dairy products. Your skin also forms vitamin D when exposed to sunlight.
Vitamin E
Vitamin E is another powerful antioxidant. According to "Prescription for Dietary Wellness," also by Balch, possible symptoms of vitamin E deficiency include cardiovascular and circulatory disorders, hot flashes, impotence, menstrual problems, miscarriage and a weakened immune system. Balch recommends almonds, nuts, seeds, vegetable oils, whole grains, leafy greens and eggs as natural sources of vitamin E.
References
- "Prescription for Dietary Wellness"; Phyllis A. Balch, CNC; 2003
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2006
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