Vitamins are organic substances that are essential for the body’s vital exchanges. We cannot synthesize them in sufficient quantities, in other words, the body makes very little. The majority of the intake comes therefore from food supply.
There are two forms of vitamins:
- The water-soluble vitamins, which dissolve in water;
- The fat-soluble vitamins, which dissolve in fat.
Water-soluble vitamins
Vitamin B1: Thiamine
| Functions | Sources |
| Stimulates the heart | Whole grains |
| Stimulates the nervous system | Whole grain rice |
| Reacts to carbohydrates | Food yeasts |
| Relieves headaches, sciatica, rheumatism | Cereal sprouts |
| Combats impotence, sterility, growth disorders, etc. | Organic eggs |
| Pollen | |
| Legumes |
Vitamin B2: Riboflavin
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| The production of red blood cells | skin and mucous membrane problems | Yeasts |
| the immune system | hair loss | Cereals |
| Growth during pregnancy | fatigue | Sprouts |
| rheumatism | Eggs | |
| torticolis and muscle cramps | Fish | |
| the lumbagos | Spinach | |
| skin cracks and fissures | Asparagus | |
| stomatitis | Broccoli | |
| excess of sebum | ||
| stomach pain | ||
| conjunctivitis | ||
| excesses of acidity | ||
Vitamin B3: Niacin
| Functions | Sources |
| Impact y on energy and decreases the fatigue and neurasthenia | Fish Yeasts Tomatoes |
| Promotes digestion and cellular respiration | Mushrooms Vegetables |
| Regulates hormones | |
| Reduces insomnia and mental disorders | |
| Acts on the blood circulation | |
| Reduces acne and hay fever | |
| Prevents inflammation and infections in the mouth | |
| Prevents depression | |
| Limits eye and hearing disorders |
Vitamin B5: Pantothenic acid
| Functions | Sources |
| Promotes wound healing, hormone production, healthy hair | Yeasts |
| Prevents liver disorders, colitis, gastroenteritis, eczema, disorders associated with legs | Wholemeal flours |
| Organic eggs | |
| Mushrooms |
Vitamin B6: pyroxine
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| Assimilation of proteins | Atherosclerosis | Yeasts |
| Memory | Anemia | Peas |
| Nervous disorders caused by alcohol | Spinach | |
| Depression | Broccoli | |
| Cardiovascular disorders | Cabbage | |
| Skin problems | Mushrooms | |
Vitamin B8 (or H): biotin
| Functions | Sources |
| Fatty acid synthesis (helps to transform fatty acids) | Egg yolk |
| Energy production | Soya |
| Lenses | |
| Cereals | |
| Fish | |
| Nuts | |
| Vegetables | |
| Fruits |
Vitamin B9: Folic Acid
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| DNA production | Diarrhea | Offal (except for pregnant women, too much vitamin A) |
| Cell renewal (recommended for pregnant women) | Anemia | Legumes |
| Optimisation of the nervous and immune systems | Loss of weight and appetite | Cooked green vegetables |
| Headaches | Flax seeds | |
| Palpitations | ||
| Irritability | ||
| Chronic stress | ||
Vitamin B12: Cyanocobalamin
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| Production of red blood cells | Hair loss | Mushrooms |
| Digestion | Crustaceans Fish | |
| The assimilation of carbohydrates, lipids and phosphorus | Vegetables and fruit | |
| The synthesis and assimilation of proteins | ||
| The effectiveness of the nervous system | ||
Vitamin C: ascorbic acid
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| Elimination of toxins | Oxidation | Citrus |
| Production of collagen | Osteoporosis | Lettuce |
| Healing of wounds | Dental problems | Fruits |
| Bacterial immunity | Diabetes | Lemon |
| Cortisone Production | Tachycardia | Apples |
| Iron fixation | Buckthorn | |
| Effectiveness of nervous and muscular systems | Apples | |
| Blueberries | ||
| Blackcurrant | ||
| Tomatoes | ||
| Parsley | ||
Fat-soluble vitamins
Vitamin A : Retinol
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| Blood circulation | Infections | Fish oils |
| Visual acuity | Oxidation | Plants Butter |
| Acne | Egg yolk | |
| Hair loss | Fish | |
| Insomnia | Orange and yellow vegetables | |
| Slimming | ||
| Cancer | ||
Vitamin D: Carciferol
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| Bone building | Cardiovascular diseases | Butter |
| Calcium assimilation | Cramps | Fish oils |
| Bone rickets | Mushrooms | |
| Osteoporosis | Cereals | |
| Exposure to the sun | ||
Vitamin K
| Functions | Sources |
| Allows blood clotting | Spinach |
| Cereals | |
| Egg yolk |
Vitamin E: tocopherol
| Functions | Sources | |
| Helps | Prevents/Decreases | |
| Wound healing | Oxidation | Whole grains |
| Fertility | Muscle aches and pains | Oilseeds |
| Sexuality | Skin rashes | Nuts |
| Assimilation of vitamins A, D and C | Cancers | Seeds of cereals |
| Tonicity | Soya | |
| Eggs | ||
| Honey | ||
| Oils | ||
| Butter | ||
| Green vegetables | ||
Oh my goodness! Awesome article dude! Thank you so much, However I am encountering troubles with your RSS. I don’t know the reason why I am unable to subscribe to it. Is there anyone else getting identical RSS issues? Anyone who knows the solution can you kindly respond? Thanx!!