Vitamin Foods

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Meat Sources
These foods contain retinol, an active form of Vitamin A.

- Beef liver
- Chicken liver
- Milk
- Cheddar cheese

Plant Sources
These foods contain

- Carrot juice
- Carrots
- Spinach
- Kale
- Cantaloupe
- Apricots
- Papaya
- Mango
- Oatmeal
- Peas
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A deficiency of thiamine can cause weakness, fatigue, psychosis, and nerve damage.

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Plant Sources

- Fortified cereals
- Fortified bread
- Wheat germ
- Rice
- Enriched flour
- Peas (green or black-eye)
- Dried beans
- Soy beans

Meat Sources

- Pork
- Fish
- Duck
- Tuna
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Symptoms of significant deficiency syndromes include sore throat, swelling of mucous membranes, mouth or lip sores, anemia, and skin disorders.

Meat Sources

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- Beef
- Turkey
- Duck
- Chicken
- Eggs
- Milk
- Cheese

Plant Sources

- Fortified cereals
- Fortified wheat flour
- Soybeans
- Spinach
- Almonds
- Legumes
- Beet greens
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A deficiency of niacin causes pellagra. The symptoms include inflamed skin, digestive problems, and mental impairment.

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Meat Sources

- Beef
- Chicken
- Tuna
- Swordfish
- Duck
- Salmon
- Turkey
- Veal
- Pork
- Milk
- Cheese
- Eggs

Plant Sources

- Fortified cereals
- Wheat flour
- Enriched rice
- Nuts
- Barley, pearled
- Bulgar
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Deficiency of this vitamin can cause mouth and tongue sores, irritability, confusion, and depression.

Meat Sources

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- Beef
- Turkey
- Fish
- Chicken
- Pork
- Eggs

Plant Sources

- Chickpeas
- Beans
- Nuts
- Legumes
- Fortified bread
- Fortified cereals
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A folate deficiency results in a form of megaloblastic anemia. Folic acid deficiency can also cause severe birth defects of the brain and spinal cord, known as neural tube defects.

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Meat Sources

- Turkey
- Chicken
- Duck
- Pork
- Shellfish
- Liver

Plant Sources

- Enriched rice
- Enriched wheat flour
- Lentils
- Cowpeas (blackeye)
- Beans
- Legumes
- Fortified cereals
- Orange juice
- Okra
- Spinach
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Low levels of B12 can cause anemia, numbness or tingling in the arms and legs, weakness, and loss of balance.

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Meat Sources

- Eggs
- Clams
- Beef
- Turkey
- Oysters
- Chicken
- Fish
- Milk and dairy products

Plant Sources

- Fortified cereals
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Too little vitamin C can lead to signs and symptoms of deficiency, including, dry and splitting hair, gingivitis (inflammation of the gums), bleeding gums, rough, dry, scaly skin, decreased wound-healing rate, easy bruising, nosebleeds, weakened tooth enamel, swollen and painful joints, anemia, decreased ability to fight infection, possible weight gain because of slowed metabolism

Plant Sources

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- Green peppers
- Citrus fruits and juices
- Strawberries
- Tomatoes
- Broccoli
- Leafy greens
- Sweet potatoes
- White potatoes
- Cantaloupe
- Papaya
- Peaches
- Mango
- Watermelon
- Brussels sprouts
- Cauliflower
- Cabbage
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Vitamin D deficiency can lead to osteoporosis in adults or rickets in children.

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Meat Sources

-Fish
-Oysters
-Fortified dairy products

Plant Sources

-Fortified cereals
-Margarine

Other Sources

-Sunshine, 10 to 15 minutes three times a week

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Vitamin E deficiency is usually characterized by neurological problems associated with nerve degeneration in hands and feet.

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Plant Sources

- Wheat germ
- Corn
- Nuts
- Seeds
- Olives
- Spinach
- Leafy greens
- Tomatoes
- Asparagus
- Vegetable oils (sunflower, soybean, cottonseed)
- Pumpkin
- Sweet Potato

Meat Sources

- Crab
- Rockfish
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Individuals with vitamin K deficiency are usually more likely to have bruising and bleeding.

Plant Sources

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- Cabbage
- Cauliflower
- Spinach
- Leafy greens
- Brussels sprouts
- Fortified cereals
- Soybeans
- Asparagus
- Okra
- Plums
- Cowpeas
- Onion
- Blueberries
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