Vitamins its benefits and defi

Vitamin A | Retinol | Retinal | Beta-carotene | Vitamin A Details
Importance & Benefits of Vitamin A
Functions :: counteracts night blindness and weak eye sight; protects against common
eye disorders such as cataracts; helps prevent macular degeneration of the eyes;
promotes normal working of both male and female reproductive system; important in
the development of bones and teeth; powerful antioxidant that protects against
cardiovascular disease and cancer by neutralizing free radicals in cells; strengthens the
immune system against colds, flu and infections; builds healthy skin and mucous linings
that act as a protective barrier against viruses and bacteria; promotes healthy hair and
nails; may prevent skin problems like acne, promote healthy wrinkle-free skin, and help
remove age spots; slows the aging process (anti-aging).
Vitamin Deficiency Symptoms
Vitamin A deficiency symptoms may include :: faulty teeth and slow bone formation;
night blindness (see poorly in dim light); prolonged deficiency can cause xerophthalmia
(dry eyes) which can ultimately lead to blindness; rough dry scaly skin; bumpy skin;
increased susceptibility to colds and viral infections; sinusitis (chronic inflammation of
the sinuses); frequent infections of the bladder or urinary tract; tendency to abcesses in
the ears; rapid weight loss; loss of smell, taste or appetite.
Vitamin Food Sources
Foods high in Vitamin A are animal liver; fish liver oil.
Other Vitamin A food sources include eggs; milk; foods containing beta-carotene (which
is converted to vitamin A in the liver) such as green and yellow vegetables like alfalfa,
asparagus, beets, broccoli, chilli peppers, carrots, kale, mustard, spinach, spirulina,
pumpkin and yellow squash, sweet potatoes, and reddish-yellow fruits like apricots,
cantaloupe, mangoes, papaya, peaches.
Go to · Top of Page · Vitamin A · Vitamin B1 · Vitamin B2 · Vitamin B3 · Vitamin B5 · Vitamin B6 · Vitamin B12
· Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin P · Biotin · Choline · Folic Acid · Inositol · PABA ·
Coenzyme Q10
Vitamin B1 | Thiamine | Thiamin | Vitamin B1 Details
Importance & Benefits of Vitamin B1
Functions :: supports production of hydrochloric acid for the digestive system; critical for
carbohydrate metabolism and energy production; optimizes brain function and learning
capacity; promotes mental alertness and memory; fights depression; may be associated
with reduced risk of cataracts; may slow the progression of atherosclerosis; needed for
blood cell formation; crucial for a healthy nervous system; coordinates interaction of
nerves and muscles; needed for normal muscle tone of the heart, stomach and
intestines.
Vitamin B1 deficiency leads to beriberi, a condition characterized by :: excessive fatigue
or muscular weakness; loss of appetite; vague aches and pains or tingling sensations;
loss of sensation (numbness) in hands and legs; severe deficiency can cause nerve
damage, leading to paralysis of the leg; heart abnormalities such as palpitations or
enlarged heart; lung congestion and difficulty in breathing; gastrointestinal disorders
such as indigestion or constipation; Crohn's disease; recurrent canker sores (aphthous or
oral ulcers); stunted growth; forgetfulness or mental confusion; nervous irritability or

mental depression; vague fears or feelings of persecution; severe deficiency can lead to
brain damage and a form of dementia (Wernicke-Korsakoff syndrome).
Foods high in Vitamin B1 are mushrooms; sunflower seeds; tuna; vegetables such as
asparagus, broccoli, Brussels sprouts, romaine lettuce, spinach, tomatoes.
Other Vitamin B1 food sources include animal liver; brewer's yeast; egg yolk; fish; lean
meat (pork, poultry, beef); nuts; pulses like chickpeas, dhal, lentils, soybeans; raw rice
bran; vegetables such as beans, beets, cauliflower, eggplant, green peas; wheat germ;
whole grains and cereals such as unpolished rice and oatmeal.
Coenzyme Q10
Vitamin B2 | Riboflavin | Vitamin B2 Details
Functions :: important for healthy vision and to alleviate eye fatigue; may help prevent
cataracts; key role in energy production; essential for growth and repair of all body
tissues; maintains the mucous membranes of the digestive tract and around the lips,
mouth and tongue; helps prevent migraine headaches; helps protect cells from free
radical damage; required for production of antibodies; needed for red blood cell
formation; needed for absorption of iron and vitamin B6; helps maintain levels of the
other B vitamins in the body; helps to treat carpal tunnel syndrome; important for fetal
development during pregnancy; helps reduce homocysteine levels in the body, and so
lower the risk of cardiovascular disease.
Vitamin B2 deficiency symptoms may include :: dermatitis; peeling of skin around the
nose; cracks or sores at corners of mouth or on lips; swollen or sore throat; shiny red-
purple or inflamed or sore tongue; loss of sense of taste; loss of appetite; damage to the
fetus during pregnancy; anemia / anaemia; nervousness or irritability or depression due
to nerve damage; eyes that burn or itch or are bloodshot, or sensitive to bright light.
Foods high in Vitamin B2 are animal liver; mushroom; spinach.
Other Vitamin B2 food sources include beans; chicken eggs; dairy products (cheese,
milk, yogurt); fish; lean meat; vegetables such as asparagus, broccoli, brussel sprouts,
chard, collard greens, mustard greens, romaine lettuce, turnip greens; venison.
Coenzyme Q10
Vitamin B3 | Niacin | Niacinamide | Nicotinic acid | Niacin Details
Functions :: important for conversion of food to energy; helps the functioning of the
digestive system; required for production of hydrochloric acid for the digestive system;
needed for production of genetic DNA in cells; promotes functioning of the nervous
system; promotes healthy looking skin; may help treat age-related macular

degeneration (AMD); niacinamide may prevent diabetes; high doses under medical
supervision have been used to reduce LDL cholesterol and triglycerides and increase HDL
or good cholesterol; helps to slow development of atherosclerosis and reduce risk of
heart attack; niacinamide may be helpful in treating osteoarthritis; may protect against
Alzheimer's disease and age-related mental decline.
Niacin deficiency symptoms may include :: most common symptoms are dry, cracked
and scaly skin; pellagra, a condition characterized by dermatitis, diarrhea and dementia;
feeling of lassitude or weariness; muscular weakness; loss of appetite; indigestion or
gastrointestinal disturbances; depression, irritability, anxiety or confusion; severe
deficiency can cause dementia.
Foods high in Vitamin B3 are mushrooms; raw rice bran; tuna.
Other Vitamin B3 food sources include beef liver; brewer's yeast; chicken breast; corn
flour; dairy products like cheese and milk; eggs; halibut; peanuts; lean pork; salmon;
shrimp and scallops; sea vegetables; vegetables such as asparagus, broccoli, carrots,
collard greens, green peas, mustard greens, romaine lettuce, tomatoes; turkey;
venison; whole wheat.
Coenzyme Q10
Vitamin B5 | Pantothenic Acid | Pantothenic Acid Details
Functions :: constituent of coenzyme A (CoA) which is needed for many chemical
processes in the body; important in production of adrenal hormones that help the body
handle stress; needed for transmission of nerve impulses between nerve cells; important
for production of hemoglobin; needed to convert carbohydrates, fats, and proteins into
energy; required for the synthesis of fatty acids and cholesterol; supports normal
functioning of the gastrointestinal tract; enables the body to utilize other vitamins and
minerals; needed for formation of antibodies to ward off infections.
Vitamin B5 deficiency symptoms may include :: numbness and shooting or burning pains
in the feet; chronic fatigue; depression or irritability or listlessness; rheumatoid arthritis;
headaches; nausea; insomnia; abdominal cramps; increased susceptibility to colds or
infections.
Foods high in Vitamin B5 are animal liver; cauliflower; mushrooms; raw rice bran.
Other Vitamin B5 food sources include beans / legumes; beef; brewer's yeast; chicken;
eggs; fresh vegetables such as broccoli, chard, collard greens, tomato, turnip greens,
winter squash, yellow corn; grapefruit; pork; salt-water fish; shellfish; strawberries;
sunflower seeds; whole grains; yogurt.

Coenzyme Q10
Vitamin B6 | Pyridoxine | Vitamin B6 Details
Functions :: helps the immune system produce antibodies to fight diseases; helps to
break down fats and carbohydrates to produce energy; helps regulate blood sugar
levels; needed for protein metabolism; essential for new cell formation and growth;
promotes healthy skin and mucous membranes; needed for hemoglobin and red blood
cell formation; important for normal nerve and brain function; may help treat
depression; helps the body convert tryptophan to vitamin B3; reduces risk of heart
attack or stroke by controlling blood levels of homocysteine; reduces symptoms of
premenstrual syndrome (PMS / PMT); may help prevent oxalate kidney stones in
women; helps treat carpal tunnel syndrome.
Vitamin B6 deficiency symptoms may include :: skin disorders such as eczema or
dermatitis ; cracks or sores on lips or mouth; inflammation of mucous membranes of the
mouth or tongue; nerve related problems including convulsions and seizures; arm and
leg cramps or numbness of hands and feet; irritability or mood abnormalities;
depression; nausea or dizziness; migraine headaches; anemia / anaemia; chronic fatigue
or muscle weakness; increased susceptibility to infections; asthma.
Foods high in Vitamin B6 are bananas; bell peppers; chick peas; potatoes (baked with
skin); prune juice; raw rice bran; turnip greens; spinach.
Other Vitamin B6 food sources include beans (garbanzo, soybeans, lima); brewer's
yeast; eggs; chicken; garlic; fish like cod, halibut, snapper, trout, tuna; lean meat (calf
liver, chicken breast, turkey breast, pork loin, beef, venison); nuts; sunflower seeds;
turmeric powder; vegetables such as asparagus, broccoli, brussel sprouts, cabbage,
carrots, cauliflower, celery, chard, collard greens, kale, mustard greens, peas; walnuts;
wheat germ; whole grains and whole grain products.
Coenzyme Q10
Vitamin B12 | Cobalamin | Cyanocobalamin | Vitamin B12 Details
Functions :: helps cells metabolize proteins, carbohydrates, and fats ; essential for red
blood cell formation; needed to make DNA (the genetic material in all cells); required for
healthy nerve function; may help prevent cardiovascular disease; may be important for
brain health, to prevent brain atrophy associated with Alzheimer's disease and age-
related mental decline; may be effective, when taken with fish oil, in reducing
triglycerides and cholesterol.
Vitamin B12 deficiency might lead to pernicious anemia, a condition characterized by ::
pernicious anemia characterized by fatigue, weakness, diarrhea, weight loss, pale skin,
sore red tongue or mouth; hypotension (low blood pressure); loss of appetite; nerve
damage symptomized by tingling and numbness in the hands and feet, loss of balance,
unsteady movement; heart palpitations; confusion, disorientation or hallucinations;

irritability, depression, or other mood disturbances; memory loss or dementia;
associated with Alzheimer's disease; dandruff; vision problems; higher blood levels of
homocysteine which increases risk of heart attacks and strokes; associated with breast
cancer; retarded growth, movement disorders and anemia in infants.
Foods high in Vitamin B12 are animal liver; fish like cod, halibut, herring, mackerel,
salmon, snapper, trout.
Other Vitamin B12 food sources include dairy products; egg yolk; kidney; meat (beef,
lamb, pork, poultry, venison); seafood like clams, scallops and shrimp.
Coenzyme Q10
Vitamin C | Ascorbic acid | Vitamin C Details
Importance & Benefits of Vitamin C
Functions :: important to the body's immune system in fighting against infections and
illnesses; powerful antioxidant that protects against damage from toxic chemicals and
pollutants, and from free radicals that are largely responsible for aging and degenerative
diseases; helps prevent cancer by blocking formation of cancer-causing nitrosamines;
needed to make collagen for the growth and repair of tissues in all parts of the body;
needed for healthy skin, teeth and gums, and bone development; essential for the
healing of wounds; helps the body absorb iron needed to make red blood cells; found to
reduce “bad” LDL and raise “good” HDL cholesterol, helping to prevent atherosclerosis
and heart disease; may lower high blood pressure; reduces susceptibility to allergens;
helps expel toxins and heavy metals from the body; may help women suffering from
non-specific vaginitis (infection or inflammation of the vagina).
Vitamin C is essential for the synthesis of collagen. Shortage of vitamin C leads to
scurvy, where the body stops making collagen and so falls apart – joints fail due to
breakdown of cartilage and tendons, blood vessels break open, gums ulcerate and teeth
fall out, the immune system deteriorates, and the person dies. Other vitamin deficiency
symptoms may include :: easy bruising and small spots of bleeding under the skin
(which appear as pink spots on the skin); swollen or painful joints or bones; slow-healing
wounds and fractures; nosebleeds; spongy, swollen, bleeding gums and loose teeth;
teeth decay easily; dry brittle hair; dry rough scaly skin; anemia; fatigue or lethargy or
muscle weakness; loss of appetite; recurrent colds and infections; atherosclerosis;
possible weight gain due to slower metabolism.
Foods high in Vitamin C are guava; lychees / litchis; papayas; strawberries; vegetables
like broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, mustard greens, bell
peppers, turnip greens, spinach.
Other Vitamin C food sources include berries such as blueberries, cranberries,
raspberries, blackcurrants; citrus fruit such as grapefruit, lemons, limes, oranges,
tangerines; fruits such as cantaloupe, kiwifruit, mangos, melons, persimmons,
pineapple; onions; herbs such as fennel, parsley, peppermint; rose hips; radishes,
turnips, potatoes and sweet potatoes (baked with skin); vegetables like asparagus, beet
greens, chard, garden cress, green peas, lettuce, tomatoes, winter squash, zucchini.

Coenzyme Q10
Vitamin D | Vitamin D2 (Ergocalciferol) | Vitamin D3 (Cholecacliferol) | Vitamin D
Details
Importance & Benefits of Vitamin D
Functions :: main role of vitamin D is to maintain the right level of calcium in blood;
promotes adequate levels and use of calcium and phosphorus to ensure healthy skeletal
growth and development of bones and teeth; builds bone density to prevent
osteoporosis and bone fractures; prevents and treats rickets and osteomalacia; may be
needed for normal brain cell growth; may slow age-related decline in mental agility;
stimulates production of insulin which is needed to handle blood sugars; protects against
high blood pressure; recent research suggests vitamin D may protect against cancer and
heart disease; research also indicates ability to regulate inflammatory response and
prevent autoimmune diseases like rheumatoid arthritis, type 1 diabetes, psoriaris, and
irritable bowel diseases; long-term supplementation may decrease risk of multiple
sclerosis.
Vitamin D deficiency has been shown to impair proper function of insulin- producing cells
possibly leading to type 2 diabetes. Studies also suggest a link between lack of vitamin D
in early life with later onset of type 1 diabetes. Other vitamin deficiency symptoms may
include :: rickets which causes soft bones, skeletal deformities or retarded growth in
children; osteomalacia resulting in muscular weakness and soft bones; muscle or bone
pain (including low back pain); frequent bone fractures; osteoporosis; higher risk of
periodontal disease in adults over 50 years old; rheumatoid arthritis; increased risk of
diabetes due to insufficient insulin produced; increased risk of high blood pressure;
hypocalcemia (low blood calcium level) characterized by muscle cramps, twitching
nerves or muscles, numbness and tingling of fingers and toes, irregular heart
contractions, and irritability.
Foods high in Vitamin D are fish liver oils; mackerel; salmon, especially sockeye salmon;
sardine; shrimp.
Other Vitamin D food sources include alfalfa; animal liver; egg yolk; milk fortified with
vitamin D; oatmeal; fatty salt-water fish like cod, halibut, tuna; sweet potatoes.
Coenzyme Q10
Vitamin E | Tocopherol | Tocotrienols | Vitamin E Details
Importance & Benefits of Vitamin E
Functions :: powerful antioxidant that neutralizes the free radicals that cause tissue and
cell damage; acts as an antioxidant to delay degenerative diseases; decreases the risk of
some cancers such as prostate and bladder cancer; slows cellular aging due to oxidation
(anti-aging); boosts the body's immune system function; works in synergy with vitamin
A to protect lungs from pollution; helps protect skin from ultraviolet radiation and sun
damage, and lowers the risk of skin cancer; may delay or lower risk of cataracts or age-
related macular degeneration (AMD); may help prevent or retard brain decline or

neurological diseases such as Alzheimer's disease; helps lower blood pressure and
protect against atherosclerosis and heart disease; important for red blood cell formation;
important for fertility and reproduction.
Severe vitamin E deficiency is rare. Vitamin deficiency symptoms may include :: loss of
appetite; nausea; anemia due to loss of red blood cells; weak immune system; eye
problems such as cataracts or degeneration of the retina; angina (severe chest pains) in
males; weakness in muscles and limbs, and sometimes muscle cramps, stiffness or
spasms; damage to nerves characterized by numbness and tingling or burning
sensations in the arms, legs, hands or feet; lack of coordination of muscle movements
characterized by jerkiness, clumsiness or instability; digestive tract problems such as
liver or gallbladder disorders that result in poor absorption of food; miscarriages, uterine
or testicular deterioration, decreased fertility.
Foods high in Vitamin E are cold-pressed vegetable oils (such as sunflower, soybean,
safflower); wheat germ oil; dark green leafy vegetables such as chard, mustard greens,
spinach, turnip greens.
Other Vitamin E food sources include avocadoes; blueberries; brown rice; dried beans;
egg yolk; kiwifruit; legumes; nuts and seeds (almonds, sunflower seeds, macadamia,
hazelnuts, peanuts); oatmeal; organ meats like liver; olives; papaya; soybeans; sweet
potatoes; vegetables like asparagus, bell pepper, broccoli, Brussels sprouts, collard
greens, kale, parsley, tomato; wheat germ; whole grains and whole grain products.
Coenzyme Q10
Vitamin K | Phylloquinone | Menaquinone | Vitamin K Details
Importance & Benefits of Vitamin K
Functions :: regulates normal clotting of blood and prevents excessive blood loss from
injuries; acts as an antioxidant to neutralize harmful free radicals that damage cell
membranes; needed for formation of cartilage, bone and dentine; decreases calcium loss
and helps maintain bone mass; helps prevent and treat osteoporosis.
Vitamin K deficiency symptoms may include :: bruise or bleed easily, such as from a
wound, the nose or stomach or intestine, causing blood to be vomited or appear in the
stool or urine; blood takes longer to clot than normal; osteoporosis or low bone mineral
density; bones fracture easily.
Foods high in Vitamin K are soybeans; vegetables, especially dark green leafy
vegetables, like asparagus, beet greens, broccoli, Brussel sprouts, green cabbage,
cauliflower, chard, collard greens, garden cress, kale, lettuce, mustard greens, romaine
lettuce, spinach, turnip greens, watercress.
Other Vitamin K food sources include alfalfa; animal liver; carrots; egg yolk; garbanzo
beans; green beans and peas; cereals (oats, oatmeal, rye, wheat); safflower oil.

Coenzyme Q10
Vitamin P | Bioflavonoids | Hesperetin | Hesperidin | Eriodictyol | Quercetin |
Quercetrin | Rutin | Vitamin P Details
Importance & Benefits of Vitamin P
Functions :: most flavonoids are powerful antioxidants that help neutralize harmful free
radicals and prevent them from damaging cells and DNA; enhances the effects of other
antioxidants, including glutathione, an important and powerful antioxidant; enhances the
effectiveness of vitamin C; works with vitamin C to reduce bleeding, bruising and
nosebleeds; clinically proven in treatment of hemorrhoids and varicose veins; works with
vitamin C to alleviate oral herpes; for cold sores, try taking 1000mg of vitamin C with
1000 mg of bioflavonoids, then reduce to 500 mg of each, 3 times a day; may help
prevent and treat cataracts; stimulates bile production; helps relieve sports injuries such
as pain, bumps, bruises; helpful for relieving leg and back pains; has anti-viral, anti-
bacterial, anti-allergic, and anti-inflammatory properties; protects against cancer by
inhibiting tumour growth; reduces risk of cardiovascular disease and heart attack by
helping to lower LDL cholesterol level and protect against atherosclerosis; lowers high
blood pressure and risk of stroke and heart disease; quercetin taken with bromelin may
help asthma and other allergies.
A diet rich in fruits and vegetables would provide enough bioflavonoids. Vitamin
deficiency symptom :: easy bruising; excessive swelling after injury, such as sports
injuries; frequent nose bleeds; hemorrhoids or varicose veins; weak immune system,
resulting in frequent colds or infections.
Foods high in Vitamin P are white material just beneath the peel of citrus fruits; celery;
garlic; red onions; broccoli.
Other Vitamin P food sources include buckwheat; dry beans such as red beans, black
beans, pinto beans; fruits such as blueberries, strawberries, raspberries, apples,
apricots, blackcurrants, cherries, grapefruit, grapes, guavas, lemons, oranges, papaya,
pears, prunes; herbs such as bilberry, hawthorn, ginkgo, licorice, pine bark, rose hips,
yarrow and milk thistle; green tea; red wine; parsley; peppers; romaine lettuce;
tomatoes; brassica (or crucifer) vegetables such as Brussel sprouts, cabbage,
cauliflower, collard greens, cress, kale, kohlrabi, mustard greens, pak choi, swedes,
turnips.
Coenzyme Q10
Biotin | Biotin Details
Importance & Benefits of Biotin
Functions :: promotes healthy skin through proper fat production; needed for healthy
hair and nails; helps treat seborrheic dermatitis; prevents hair loss in some men, and is
used to treat some forms of baldness; needed for DNA replication and cell division and
growth; needed for healthy sweat glands, nerve tissue and bone marrow; needed for
synthesis of fatty acids; important for metabolism of carbohydrates, proteins, and fats
for energy; helps regulate blood sugar level; improves glucose tolerance and benefits

patients with Type II diabetes; decreases triglyceride levels; may lower LDL cholesterol
level and risk of atherosclerosis when used with chromium; helps prevent intestinal
disorders like Crohn's disease and inflammatory or irritable bowel disorders; assists the
utilization of the other B-complex vitamins.
A deficiency of biotin is rare because it can be produced in the intestines from food.
Vitamin deficiency symptoms may include :: brittle nails and hair; one of the most
obvious signs of insufficient biotin is thinning of hair which may lead to total hair loss
(alopecia); dry scaly scalp or face, especially in infants (cradle crap), and in adults in
various parts of the body (seborrheic dermatitis); mental depression; insomnia;
intestinal tract symptoms like loss of appetite, nausea or vomiting; fatigue or extreme
exhaustion due to impaired energy production; muscle pain or cramps related to physical
exertion; nervo-muscular symptoms like seizures, numbness and tingling of extremities,
and movements characterized by lack of muscle tone and coordination.
Foods high in Biotin are organ meats such as liver; carrots; romaine lettuce; swiss
chard; tomatoes.
Other Biotin food sources include almonds; raspberries and strawberries; cooked egg
yolk; dairy products (milk, cheese, yogurt); oats; poultry; salt-water fish like halibut;
soybeans; walnuts; vegetables like cabbage, cucumber, cauliflower, onions; whole
grains; yeast.
Coenzyme Q10
Choline | Choline Details
Importance & Benefits of Choline
Functions :: constituent of lecithin, a key building block of cell membranes, important for
cell formation and growth; needed for proper functioning of the cell membranes; needed
for production of the neurotransmitter acetylcholine, which is vital for brain and nerve
function; essential for optimal brain functioning, learning and memory; needed for
nerve-muscle transmission; may help nervous system disorders like Parkinson's disease;
regulates the gallbladder and helps prevent gallstones; regulates liver function, and is
beneficial for liver damage related to hepatitis and cirrhosis; for fat and cholesterol
transport and metabolism as an energy source; natural lipotropic agent that minimizes
excess fat in the liver; lowers blood homocysteine levels, which helps prevent
cardiovascular problems; works with betaine to reduce chronic inflammation that is
linked to disorders such as osteoporosis, diabetes and Alzheimer's.
Choline deficiency symptoms may include :: impaired fat metabolism and transport,
which is symptomized by decreased blood levels of VLDL that the liver uses to transport
fats; fatty build-up in the liver, which may lead to liver damage, cirrhosis, or fatty
degeneration; raised levels of cholesterol or triglycerides; high blood pressure
(hypertension); high levels of homocysteine in blood, leading to risk of heart disease and
other cardiovascular and circulatory problems; respiratory distress in newborns or nerve
degeneration or nerve-muscle imbalances due to insufficient acetylcholine, the
neurotransmitter that cannot be made without choline; anemia, as red blood cell
formation needs phosphatidylcholine which cannot be made without choline; kidney

hemorrhage or kidneys unable to concentrate urine; abnormal bone formation; impaired
growth in newborns; fatigue; insomnia; infertility; impaired memory or brain function or
senile dementia (shortage of acetylcholine in the brain has been associated with
Alzheimer's).
Foods high in Choline are egg yolk; lecithin (usually derived from soybeans); soybeans
and soybean products.
Other Choline food sources include banana; butter; organ meats like calf liver and heart;
cauliflower; flax seed; legumes; milk; oranges; peanuts and peanut butter; potatoes;
sesame seeds; tomatoes; whole grain cereals such as barley, corn, oats, whole wheat.
Coenzyme Q10
Folic Acid | Folate | Folacin | Folic Acid Details
Importance & Benefits of Folic Acid
Functions :: important for lowering risk of heart attacks and strokes by preventing build-
up of homocysteine in the blood; lowers homocysteine level which decreases risk of
dementias and osteoporosis related bone fractures; considered a brain food; involved in
production of neurotransmitters such as dopamine and serotonin that regulate the brain
in areas like appetite, mood, sleep; needed for energy production; needed for
metabolism of amino acids and synthesis of proteins; important for DNA replication and
healthy cell growth and function; especially critical during stages of rapid cell replication
and growth; essential for proper development of the fetus during pregnancy and protects
against birth defects; important in red blood cell formation and to prevent anemia;
promotes healthy skin and nails; protects the linings in body cavities like the mouth and
intestinal tract; supplements may be used to treat ulcers of the leg; preliminary studies
suggest that folate may help prevent breast, cervical and pancreatic cancer; may
improve symptoms of vitiligo (loss of skin pigment) when used with vitamin B12.
Folic acid deficiency symptoms may include :: megaloblastic macrocytic anemia
characterized by breathlessness, heart palpitation, insomnia, irritability, forgetfulness,
lethargy, stomach disorders, pallor and sensitivity to cold; chronic muscular fat igue or
general weakness; affects production of neurotransmitters, leading to symptoms of
irritability, hostility, non-senile dementia, confusion, insomnia, mental fatigue,
depression, and nervous system problems of the hands and legs; skin disorders like
seborrheic dermatitis and vitiligo (loss of pigment leading to white patches on the skin);
gastrointestinal tract problems like periodontal disease, gingivitis, mouth and peptic
ulcers, and digestive upsets; swollen or sore or smooth red tongue (glossitis); cervical
dysplasia, leading to greater risk of cervical cancer from factors such as smoking and
HPV infection; premature grey hair; higher blood levels of homocysteine and risk of
heart disease; deficiency can slow overall growth rate of infants and children; low birth
weight or premature infants, and neural tube defects resulting in severe brain or
neurological damage of the fetus.
Foods high in Folic Acid are organ meat like animal liver or kidney; legumes (peas and
dried beans such as adzuki beans, black beans, cranberry beans, chickpeas or garbanzo
beans, dal, kidney beans, lentils, mung beans, navy beans, pinto beans); dark-green

leafy vegetables including asparagus, beets, broccoli, collard greens, cauliflower,
mustard greens, parsley, romaine lettuce, spinach, turnip greens.
Other Folic Acid food sources include avocadoes; bananas; cantaloupe; citrus fruits like
oranges and lemons; dates; egg; nuts; papaya; poultry and pork; root vegetables like
okra; salmon; shellfish; tuna; wheat bran; wheat germ; whole grains like brown rice and
whole wheat; yeast; vegetables such as cabbage, green peas, leeks, red bell peppers,
squash, string beans, tomatoes.
Coenzyme Q10
Inositol | Inositol Details
Importance & Benefits of Inositol
Functions :: important in fat and cholesterol metabolism; mild lipotropic agent that
removes fats from the liver and lowers blood cholesterol; found to improve fertility in
women with polycystic ovary syndrome, with weight loss and increased HDL (“good”)
cholesterol levels; used to help prevent plaque build-up and arteriosclerosis; needed for
hair growth and strong healthy hair; helps maintain healthy skin; has been used to
prevent and treat eczema; considered a brain food as it helps nourish the brain; needed
for formation of lecithin, a key building block of cell membranes that protects cells from
oxidation and forms the protective sheath around the brain; essential component of
myelin that coats nerves and regulates nerve transmission; has helped improve nerve
function in diabetics; has a calming effect and may help treat depression, panic attacks,
and obsessive-compulsive disorder.
Inositol deficiency symptoms may include :: eye abnormalities; hair loss or alopecia or
patchy baldness; memory loss; eczema; constipation; higher cholesterol level; liver
excess fat; hardening and narrowing of arteries (atherosclerosis); lower levels of inositol
have been found in the nerves of people with multiple sclerosis and diabetic nerve
disorders.
Foods high in Inositol are cereals with high bran content; lecithin; fruits especially
bananas, citrus fruit like oranges and grapefruit (except lemons) and cantaloupes; green
leafy vegetables.
Other Inositol food sources include beans like red beans and kidney beans; brewer's
yeast; brown rice; cabbage; liver; unrefined molasses; nuts; oat flakes; raisins; wheat
germ; whole grains.
Coenzyme Q10
PABA | Para-Amino-Benzoic Acid | PABA Details
Importance & Benefits of PABA
Functions :: helps in the utilization of pantothenic acid; important for healthy skin and
hair pigment; may restore grey hair to original c olor when used with inositol, folic acid
and pantothenic acid (vitamin B5), if greying was due to stress or deficiency in the B
vitamins; has been used, together with biotin, folic acid, pantothenic acid, and

sometimes vitamin E, to restore hair; early studies show may help treat vitiligo (loss of
color or pigmentation in some areas of skin); may prevent accumulation of abnormal
fibrous tissue; assists formation of red blood cells; acts as a coenzyme in the metabolism
and utilization of protein; helps maintain intestinal flora.
PABA deficiency symptoms may include :: constipation and other chronic gastro-
intestinal disorders; nervousness; frequent headaches; general fatigue; depression;
irritability; weeping or moist eczema; premature wrinkling of skin; premature grey hair.
Foods high in PABA are brewer's yeast; molasses; organ meats like animal liver and
kidney; wheat germ.
Other PABA food sources include bran; mushrooms; spinach; whole grains (such as
brown rice and whole wheat).
Coenzyme Q10
Coenzyme Q10 | Ubiquinone | CoQ10 | Coenzyme Q10 Details
Importance & Benefits of Coenzyme Q10
Functions :: vital for normal cell growth, and basic functioning of every cell; powerful
antioxidant; vital for effectiveness of the immune system and anti-aging; works with,
and protects vitamin E in the body from damage; helps prevent and treat cancer, and
decreases rate of recurrence; may reduce side effects of chemotherapy; some data
supports its use in treatment of kidney or renal failure; may lower and stabilize blood
sugar; shown to improve heart function, mobility, and quality of life in muscular
dystrophy patients; widely used in cases of heart disease and clogged heart arteries to
help prevent cardiovascular disease; may help improve heart function after major heart
surgery; research indicates that it lowers high blood pressure; reduces adverse side
effects of beta blocker drugs used to treat high blood pressure; reduces adverse effects
of cholesterol-lowering statin drugs; shown promise in helping people with Alzheimer's
disease and schizophrenia to function better; promising results have been seen when
used for Parkinson's disease; evidence that it alleviates or prevents migraine; may
relieve symptoms of chronic fatigue syndrome; anti-histaminine abilities helps it to
alleviate allergies and asthma; used in treatment of periodontal (gum) disease; may
help prevent and heal stomach and duodenal ulcers; may relieve candidiasis (yeast
infection or thrush); helps increase sperm count and motility; has shown promising
results in boosting well-being and life span of AIDS patients.
Coenzyme Q10 deficiency symptoms may include :: gum or periodontal disease;
hypertension (high blood pressure); arteriosclerosis / atherosclerosis; heart problems
like angina, arrhythmia, congestive heart failure; stomach (gastric) or duodenal ulcers;
high blood sugar; kidney or renal failure; impaired immune function; higher risk of
cancer.
Foods high in Coenzyme Q10 are organ meats like heart, kidney, liver; migratory fish
like herring, mackerel, salmon, sardines.

Other Coenzyme Q10 food sources include germ part of whole grains, eg. wheat germ;
broccoli; spinach; vegetable oils like soybean, sesame, rapeseed oils.

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