a retinol
Vision, gene health, dermatologic health, hormone production, iron metabolism.
cod liver oil, livers, butter, ghee, sweet potatoes, carrots, green leafy vegetables.
b
Essential for energy metabolism, converting macronutrients into energy.
b1 thiamine
Nervous and cellular function. Deficiencies: beriberi, fatigue, cellular degeneration. Oily fish, mussels, peas, asparagus, flax seeds.
b2 riboflavin
Cellular function. Deficiencies: cracked lips, ulcers, sore throat. Beef, milk, oily fish, shellfish, mushrooms, green leafy veg, almonds, eggs, avocados.
b3 niaoin
Regulates glucose, metabolises fats. Oily fish, chicken, beef, mushrooms, brown rice, peanuts, avocados, peas, sweet potato.
b4 choline
Essential in heart health/heart rhythm, liver health, central nervous system. Eggs, beef liver, cauliflower
b5 pantothenic acid
Synthesises heme iron (oxygen carrying in blood). Deficiencies: dermatitis, hair loss. Royal jelly, egg yolks, liver, milk, legumes.
b6 pyridoxal 5 phosphate
Makes blood. Deficiencies: sleep problems, fatigue, dermatitis, pins and needles. Liver, shellfish. Absorption inhibited by alcohol, diabetes, liver damage.
b7 biotin
Fingernails, hair, dermatitis, conjunctivitis. Deficiency: hair loss, depression,lethargy.
Livers: beef, chicken, eggs, oily fish, avocados, roasted peanuts,
bakers yeast.
b9 folate/folic acid
Cell and DNA building and repair.
Green soybean (Japanese), lentils, asparagus, green leafy veg,
b12 cobalamin
Cell and DNA building and repair. Deficiency: fatigue, anaemia, depression, brain damage.
Shell fish, liver, oily fish, crabs, red meat, milk,
hard cheeses, eggs.
b17 amygdalin
Seeds of apricots, bitter almonds, apples, peaches, plums.
Anti-cancer properties
c ascorbic acid
Blood vessels, scar tissue, dopamine, cartilage. Immune cell maturation. Deficiency: scurvy
Guavas (and many fruits), capsicum, cruciferous veg, tomatoes, kale, citrus, sauerkraut
d calciferol
Absorbing calcium, magnesium and phosphorus, immunity. Deficiency: bone pain, rickets.
d2 plant form of d
Mushrooms
d3 animal form of d
But mostly from sunlight.
Utilisation of calcium in bones, teeth, organs. Cell growth, height, brain development.
Fatty oily fish, egg yolks, cod liver oil, butter, liver. Deficiencies: depression, bone problems.
e alpha-tocopherol
Regulates gene expression, antioxidant for T cells (fight infection), reproductive health.
Oily fish, butter, oysters, shellfish, eggs, cheese, spinach, broccoli, olive oil, asparagus.
k potassium
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k1 plant form of k
Needed for blood clotting.
Green vegetables, asparagus.
k2
Directs calcium to where its needed (bones etc). Reverses calcification, suppresses cancer.
Animal form of K. Poultry livers, butter, egg yolks, animal and fermented animal fat.
p phytonutrients...
Flavonoids
Brightly coloured fruits, berries and vegetables: mineral rich with high levels of antioxidants.
Anti-aging and anti-cancer properties.
q coenzyme q10
Antioxidant needed by internal organs; heart, liver etc. Statins reduce COQ10 absorption.
Organ meats especially hearts, oily fish, salmon, sardines, eggs, some nuts.
zinc zn
Required for Vitamin A metabolism. Deficiencies cause acne, eczema, dermatitis, ulcers.
Shellfish (especially oysters), seafood, liver, red meat, seaweed. Avoid processed grains.
