| Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B6 | Vitamin B12 |
| Vitamin C | Vitamin D | Vitamin E | Vitamin K |
Vitamin B1: Thiamin, acts as a coenzyme in body metabolism. Deficiency leads to beriberi, a disease of the heart and nervous system. Thiamin is especially important as a supplement for persons with serious liver conditions.
Dietary Sources of Thiamin
Wheat germ, whole meal wheat flour and bread
Yeast, legumes, nuts
Pork, duck Marmite
Oatmeal, fortified breakfast cereals
White bread if flour enriched
Cod’s roe, other meats
Vitamin B2: Riboflavin, essential for the reactions of coenzymes. Deficiency causes inflammation of the lining of the mouth and skin.
Dietary Sources for Riboflavin
Liver, kidney, Milk, yoghurt, cheese
Marmite, wheat germ, meat
Mushrooms, broccoli, avocado
Fortified white flour and breakfast cereals
Vitamin B3: Niacin, an essential part of coenzymes of body metabolism. Deficiency causes inflammation of the skin, vagina, rectum and mouth, as well as mental slowing. Niacin is used in the treatment of cholesterol disorders.
Dietary Sources of Niacin
Liver, kidney
Meat, fish
Yeast (brewer’s), Marmite
Peanuts, bran, legumes
Whole meal wheat
Coffee
Vitamin B6: Also called pyridoxine, a cofactor for enzymes. Deficiency leads to inflammation of the skin and mouth, nausea, vomiting, dizziness, weakness and anemia. Vitamin B6 can be helpful in certain patients with nerve conditions, such as carpal tunnel syndrome.
Vitamin B12: An essential factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to insufficient and enlarged red blood cells (megaloblastic anemia), as can be seen in pernicious anemia.
Folate (folic acid): Folic acid is an important factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to insufficient and enlarged red blood cells (megaloblastic anemia). It is used in some persons as a supplemental therapy to prevent side effects from medications, such as methotrexate (RHEUMATREX) and sulfasalazine (AZULFADINE).
Searchod Sources of Folate
Brussels sprouts
Fortified breakfast cereals
Spinach, asparagus, beetroot
Orange, avocado, melon
Potatoes, cauliflower, peas
Marmite and bovril
Wholemeal bread, parsnips
Dried beans
Kidney
