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Function:Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye.
Sources:

Cantaloupe

Pink grapefruit

Apricots

Carrots

Pumpkin

Sweet potatoes

Winter squash

Dark green, leafy vegetables

Broccoli

Symptoms of deficiencies:

Dry Skin. Share on Pinterest. ...

Dry Eyes. Eye problems are some of the most well-known issues related to vitamin A deficiency. ...

Night Blindness. ...

Infertility and Trouble Conceiving. ...

Delayed Growth. ...

Throat and Chest Infections. ...

Poor Wound Healing. ...

Acne and Breakouts.

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Function:As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. Vitamin B complex helps prevent infections and helps support or promote: cell health. growth of red blood cells.
Sources:

Whole grains (brown rice, barley, millet)

Meat (red meat, poultry, fish)

Eggs and dairy products (milk, cheese)

Legumes (beans, lentils)

​Seeds and nuts (sunflower seeds, almonds)

Dark, leafy vegetables (broccoli, spinach, kai lan)

Fruits (citrus fruits, avocados, bananas

Symptoms of deficiencies:

Weakness, tiredness, or lightheadedness.

Heart palpitations and shortness of breath.

Pale skin.

A smooth tongue.

Constipation, diarrhea, loss of appetite, or gas.

Nerve problems like numbness or tingling, muscle weakness, and problems walking.

Vision loss.

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Function:Important research relating vitamin C to collagen has shown: Vitamin C helps protect the skin by promoting the production and migration of fibroblasts that support normal wound healing. Vitamin C protects against skin wrinkles seen in premature aging.
Sources:
Sources of vitamin C. Dietary sources of vitamin C include many fruits and vegetables. Sources with the most vitamin C are fresh, raw cantaloupes, citrus fruits, kiwis, mangos, papayas, pineapples, strawberries, raspberries, blueberries, watermelonand cranberries, according to National Institutes of Health (NIH)
Symptoms of deficiencies:

Scurvy. Vitamin C deficiency can lead to scurvy. Signs and symptoms of this rare disease include bleeding under the skin and around the gums.

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Function:The major biological function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones.
Sources:
Kennedy points out that healthy sources of vitamin D include fatty fish such as cod and salmon; yogurt; and fortified milk and orange juice
Symptoms of deficiencies:
Symptoms and Health Risks of Vitamin D Deficiency. Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet, even without symptoms, too little vitamin D can pose health risks.

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Function:Including sources of vitamin E in your diet brings many benefits. As a fat-soluble nutrient, vitamin E functions mainly as an antioxidant, which means it helps protect cells from damage caused by unstable molecules called free radicals
Sources:
Sunflower Seeds
Almonds
Avocados
Spinach
Butternut Squash
Kiwifruit
Broccoli
Trout
Olive Oil
Shrimp
Symptom of deficiencies:
Muscle weakness: Vitamin E is essential to the central nervous system. It is among the body's main antioxidants, and a deficiency results in oxidative stress , which can lead to muscle weakness

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Function:
Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels.
Sources

Kale (cooked) — 443% DV per serving. ...

Mustard Greens (cooked) — 346% DV per serving. ...

Swiss Chard (raw) — 332% DV per serving. ...

Collard Greens (cooked) — 322% DV per serving. ...

Natto — 261% DV per serving. ...

Spinach (raw) — 121% DV per serving. ...

Broccoli (cooked) — 92% DV per serving

Symptom of deficiencies:
The main symptom of a vitamin K deficiency is excessive bleeding caused by an inability to form blood clots.