Signs of vitamin B12 deficiency may include eczema, dermatitis, fatigue, poor hair condition, poor memory or concentration, anemia, anxiety, irritability and tension, and tender or sore muscles.
Sources: Poultry, fish, eggs, unrefined carbohydrates, dairy products and fortified cereals.
Vitamin C. Also called ascorbic acid, vitamin C is probably the best-known vitamin. It is famous for its ability to boost the immune system, increasing the body's resistance to infections like cold and flu in winter. Vitamin C is a powerful antioxidant that suffocates free radicals and thus helps protect the body from the onslaught of cancer, heart disease, and other lifestyle diseases. The vitamin also plays an important role in forming connective tissue—cartilage, bone matrix, tooth dentin, skin and tendons—so it is a cornerstone in the wound-healing process. It helps to keep the mucous membranes intact, and vitamin C supplements have been shown to reduce the risk of developing cataracts later in life. People who eat a diet rich in this vitamin may also have less chance of suffering strokes, and smokers may benefit the most, research shows. If you bruise easily, are susceptible to infections and colds, lack energy, have gums that bleed easily, and have nosebleeds regularly, it’s likely that you need more vitamin C.
Sources: We most often associate vitamin C with citrus fruit, and one large orange supplies 100% of your daily requirement.
Vitamin B12. Vitamin B12 improves nerve function by helping to develop and maintain the myelin sheath, the protective layer around each nerve that facilitates the quick transmission of nerve impulses. Vitamin B12 also seems to play a vital role in the production of brain transmitters such as the “feel-good” substances dopamine and serotonin. These chemicals strongly affect our moods and sleep patterns, so B12 helps us maintain a positive mental outlook. It also ensures normal growth in young people, promoting healthy appetite in kids and assisting in the manufacture of red blood cells.
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