Lack of

Vitamins?
Are group of organic compounds which are
essential for the normal functioning of the
human body
 Classification

Fat soluble vitamins Water soluble vitamins

Vitamin
A
Growth and bone
development in children

Vision especially in low

light

Healthy skin

Reproduction

Integrity of immune
system
Where we can find
vitamin A?
Vitamin
A

Retinol:
1. Fried lamb liver
2. Butter
3. Cheddar Cheese
4. Eggs
5. Whole pasteurized
Cows milk
 Fun facts:
90g of cooked beef liver contains
245% of daily value of vitamin A

Cup of skim milk has about 10% of

daily value of A vitamin

One raw carrot contains 175% of

daily value of vitamin A
Vitamin
A

Night blindness

Permenent stop in growth

Softnes of the cornea

Eye dryness
Vitamin
B12

Growth and repair of cells

Formation of mature red

blood cells

Essential for central

nervous system function

Synthesis of DNA
Where we can find
vitamin B12?
Vitamin
B12

1. Fried lamb liver

2. Fried lamb kidney
3. Grilled Herring
4. Grilled Salmon
5. Eggs
 Fun facts:
90g of cooked beef liver contains
1,402% of daily value of vitamin B12

Cup of skim milk has about 18% of

daily value of vitamin B12

One cooked egg contains 10% of

daily value of vitamin B12
Vitamin
B12

Anemia

Poor blood clotting

Higher chance of
infections

Fatigue

Irreversible neurological
disorders
Vitamin
C

Prevent and fights

infections

Improves heart health

Prevents heart attack

Blood vessels health

 Fun facts:
Consumation of Vitamin C
decreases symptoms of cold and flu in
85% of the cases

Man who consume Vitamin C have

lower risk of coronary heart disease
Where we can find
vitamin C?
Vitamin
C

1. Peppers
2. Broccoli
3. Oranges
4. Cabbage
5. Spinach
 Fun facts:
One medium kiwifruit contains 107%
of daily value of vitamin C

Half cup of raw red pepper has about

158% of daily value of vitamin C

Half cup of cooked broccoli contains

85% of daily value of vitamin C
Vitamin
C
Lack of energy

Pain in muscles and joints

Anemia

Bad breath

Scurvy
Vitamin
D
Prevention of rickets in
children

Formation of normal bones,

cartilage and teeth

Maintain normal nerve

conduction and muscle
contraction

Regulation of the immune

system
Where we can find
vitamin D?
Vitamin
D

1. Cod liver oil

2. Swordfish
3. Salmon
4. Tuna fish
5. Sardines
 Fun facts:
One tablespoon of cod liver oil
contains 340% of daily value of vitamin
D

90g of cooked salmon has about

112% of daily value of vitamin D

One large cooked egg contains 10% of

daily value of vitamin D
Vitamin
D

Rickets malformed and

weak bones

Hearing loss

Osteoporosis
Vitamin
E
Antioxidant activitis

Prevention of cancer

Prevention of
cardiovascular disease

Protection of eyes

Cognitive function
Where we can find
vitamin E?
Vitamin
E

1. Sunflower seeds
2. Almonds
3. Hazelnuts
4. Peanuts
5. Spinach
 Fun facts:
30g of sunflower seeds contains 37%
of daily value of vitamin E

2 tablespoons of peanut butter has

about 15% of daily value of vitamin E

One raw tomato contains 4% of daily

value of vitamin E
Vitamin
E

Destruction of red blood

cells

Degeneration of spinal
cord and peripheral
nerves

Ataxia (difficulty with

balance and walking)
Folic
acide

Essential for normal

cellular growth

Prevention of
cardiovascular disease

Important for healthy

pregnancy
Where we can find Folic
Acid?
Folic
acide

1. Beef liver
2. Spinach
3. Rice
4. Asparagus
5. Brussels sprouts
 Fun facts:
Half cup of rice contains 23% of daily
value of Folic Acid

One slice of white bread has about

11% of daily value of Folic Acid

One banana contains 6% of daily

value of Folic Acid
Folic
acide
Anemia

Loss of appetite

Diarrhea

Shortness of breath

Headache

Irregular heart rhytm

Vitamin
K

Important for clotting

process

Prevnetion and
treatment of
osteoporsis
Where we can find
vitamin K?
Vitamin
K

1. Spinach
2. Kale
3. Broccoli
4. Soybeans
5. Carrot juice
 Fun facts:
Half cup of broccoli contains 138% of
daily value of Vitamin K

Half cup of raw bluberries have

about 18% of daily value of Vitamin K

30g of Cashews contains 13% of daily

value of Vitamin K
Vitamin
K

Bleeding

Unhealthy bones