Liver is an astonishing rich source of Vitamin A, whilst eggs, fortified breakfast cereals, full-fat dairy products and oil fish such as herrings and kippers contain much less. Other good sources are orange/red and deep green vegetables, such as carrots, red peppers and spinach, which contain the precursor form of Vitamin A called beta carotene. Beta carotene has antioxidant properties in its own right, but is also converted into Vitamin A as the body requires.
Vitamins B and C are considered to be the most important vitamins in the battle against stress. A diet high in sugar, refined carbohydrates, junk foods, and carbonated drinks may cause a deficiency of vitamin B, which can upset the nervous system, causing symptoms such as insomnia, anxiety, agitation, nightmares, fatigue, night sweats, poor appetite, bowel problems, depression, and recurrent infections.
Vitamin A (fat soluble): fish oils, whole milk produce, (organic) liver, egg yolk, yellow or dark green vegetables, spinach.
Carotene is a source of Vitamin A, found in green, yellow and orange vegetables, orange and yellow fruits, dandelion leaves, parsley and watercress
Vitamin B1 (thiamin, water soluble): lean pork, unrefined cereals, nuts, seeds, pulses.
Vitamin B2 (riboflavin): eggs, milk, fish, meat, whole grains, green leafy vegetables.
Vitamin B3 (nicotinic acid/niacin): liver, nuts, tuna, chicken, halibut, mushrooms.People with B3 deficient are those with a low protein diet particularly if they have a high alcohol intake. It can cause irritability, fatigue, anxiety, headaches, insomnia, poor memory, emotional instability, and skin problems. There may be diarrhea and a sore tongue in some extreme cases.
Vitamin B5 (pantothenic acid): chicken, beef, potatoes, oats, tomatoes, liver, kidney, yeast, egg yolk, broccoli, whole grains.
Viatmin B6 (pyridoxine): chicken, pork, lamb, fish, liver, eggs, whole grains, beer, milk, brown rice, soya beans, potatoes, nuts, dark green leafy vegetables, seeds. B6 deficiency can cause anxiety, depression and personality changes - often experienced before a period as premenstrual syndrome. It can be a result either of poor diet or of taking the contraceptive pill.
Vitamin B9: green leafy vegetables, nuts, sseds, fortified cereals, milks, wheat germ, eggs.
Vitamin B12 (cyanocobalamin): meat, dairy, beansprouts. Also manufactured by intestinal bacteria. B12 deficiency can give rise to depression, fatigue, nervousness, and anxiety. It may arise during stressful periods because gastric acidity, necessary for proper B12 absorption, is reduced in some people with emotional problems.
Vitamin C: (ascorbic acid) has been researched widely for its ability to enhance resistance to stress and its use as a treatment for nervous and psychiatric problems. It has been found for example that schizophrenics can require 70,000 mg of vitamin C before their body reaches saturation, while others may only need 4,000 mg. Emotional stress and strain causes the body to use much more ascorbic acid.
Vitamin C (ascorbic acid): fresh fruit, fresh vegetables, juices of fruits and vegetables.
Vitamin D: sunlight, egg yolks, liver, seafood, cod liver oil, oily fish. Sunlight triggers its synthesis in the skin.
Vitamin E: nuts, wheat germ, seeds, green leafy vegetables, breastmilk.
Vitamin K: vegetable oils, green leafy vegetables, cereals. Synthesized in the intestines.