Vitamin A — Vision & Immunity Vitamin

Main roles:

Supports eyesight (especially night vision)

Strengthens the immune system

Maintains healthy skin and tissues

Food sources: Carrots, sweet potatoes, leafy greens, eggs, liver

Deficiency signs: Poor night vision, dry skin, weak immunity

⚡ Vitamin B Complex — The Energy Team

B vitamins mostly help your body turn food into energy and support the brain and blood.

🔋 B1 (Thiamine) — Energy Release

Helps convert carbs into energy and supports nerves.

Sources: Whole grains, legumes, pork

Low levels: Fatigue, nerve problems

🧬 B2 (Riboflavin) — Cell Growth

Supports energy production and skin health.

Sources: Dairy, eggs, leafy greens

Low levels: Cracked lips, skin irritation

🔥 B3 (Niacin) — Metabolism & Skin

Supports metabolism, skin, and brain function.

Sources: Meat, fish, grains, nuts

Low levels: Pellagra (dermatitis, diarrhea, dementia)

🧠 B5 (Pantothenic Acid) — Stress & Hormones

Helps produce energy and stress hormones.

Sources: Eggs, meat, legumes, whole grains

Low levels: Fatigue, irritability

💅 B7 (Biotin) — Hair & Metabolism

Supports metabolism and healthy hair/skin.

Sources: Eggs, nuts, seeds, fish

Low levels: Hair thinning, skin rashes

🧠 B6 (Pyridoxine) — Mood & Blood

Supports brain chemicals and red blood cells.

Sources: Poultry, bananas, potatoes

Low levels: Anemia, mood changes

🌱 B9 (Folate) — Cell Growth

Essential for DNA and pregnancy health.

Sources: Leafy greens, legumes, citrus

Low levels: Anemia, fatigue

🧠🩸 B12 (Cobalamin) — Nerves & Blood

Protects nerves and forms red blood cells.

Sources: Animal foods, fortified products

Low levels: Fatigue, nerve damage

🍊 Vitamin C — Immunity & Repair Vitamin

Main roles:

Boosts immune defense

Helps wound healing

Improves iron absorption

Acts as an antioxidant

Sources: Citrus fruits, peppers, tomatoes

Deficiency signs: Weak immunity, slow healing, bleeding gums

☀️ Vitamin D — Bone & Immune Vitamin

Main roles:

Helps absorb calcium

Strengthens bones and teeth

Supports immunity

Affects mood

Sources: Sunlight, fatty fish, fortified milk

Deficiency signs: Weak bones, fatigue, frequent illness

✨ Vitamin E — Antioxidant Protector

Main roles:

Protects cells from damage

Supports skin and immunity

Sources: Nuts, seeds, vegetable oils

Deficiency signs: Rare; nerve and muscle problems

🩸 Vitamin K — Clotting & Bone Vitamin

Main roles:

Essential for blood clotting

Supports bone health

Sources: Leafy greens, broccoli

Deficiency signs: Easy bruising, bleeding