Wednesday, April 13, 2016

Plant-based food sources for vitamins and various health problems due to vitamin deficiency

The best place to get the vitamins and minerals (nature's medicine) you need is from FOOD. Hippocrates, the founder of modern medicine said, "let your food be your medicine and let your medicine be your food". But how can you let your medicine be your food if you do not know which foods provide which vitamins and minerals? Well, I have solved that problem for you here below:

Just below is a list of vitamins A-K in bold, the symptoms/diseases that stem from a deficiency in those vitamins and the plant-based food sources.

(The following info was compiled from a variety of sources over time)

Vitamin A (Retinol) -  symptoms of deficiency
  • Dry Skin
  • Acne 
  • Night Blindness
  • Glaucoma
  • Psoriasis 
  • Poor smell and taste
  • Respiratory Infections

Foods Containing Vitamin A
Yellow and orange vegetables and fruits such as pumpkin, squash, carrots, sweet potato etc.

Vitamin B1 (Thiamine- symptoms of deficiency
  • Poor circulation
  • Cold hands and feet/warm hands and feet
  • Fluid retention
  • Underactive Thyroid
  • Fatigue
  • Depression
  • Insomnia
  • Debilitating weakness
  • Painful muscles

Foods Containing Vitamin B1
  • Brown Rice
  • Wheatgerm
  • Sunflower seeds
  • Sesame seeds
  • Peanuts
  • Soya Beans
  • Millet and other grains

Vitamin B2 (Riboflavin) - symptoms of deficiency
  • Glossitis - inflammation of the tongue
  • Stomatitis - inflammation of the mouth
  • Sore throat
  • Keratitis - inflammation of the cornea
  • Scrotal skin changes
  • Neuropathy - inflammation of peripheral nerves
  • Seborrheic Dermatitis - chronic inflammatory skin disease with greasy scales and yellow crusts
  • Anaemia

Foods Containing Vitamin B2
  • Wheatgerm
  • Wholegrains
  • Almonds
  • Seed sprouts
  • Wheatgrass juice

Vitamin B3, (Niacin) - symptoms of deficiency
  • Pellagra
  • Pellagra is a condition where there is scaly dermatitis, glossitis (inflammation of the tongue), diarrhea, inflammation to other mucous membranes, depression, confusion and sometimes delirium.
  • Pellagra is directly related to a deficiency of B3 where there is no conversion of trytophan to niacin.
  • Anxiety
  • Mouth Ulcers
  • Headache
  • Backache Loss of weight and appetite due to gastric acid disturbances.
  • Arthritic pains

Foods Containing Vitamin B3
  • Beans
  • Peanuts
  • Rice Bran
  • Wheatgerm

Vitamin B5 (Pantothenic acid) - symptoms of deficiency
  • Muscle Weakness
  • Numbness in hands and feet
  • Headache
  • Fatigue
  • Low Immune function
  • Gastrointestinal changes

Foods Containing Vitamin B5
  • Vegetables
  • Grains
  • Legumes

Vitamin B6 (Pyridoxine) - symptoms of deficiency
  • Anemia peripheral neuropathy.
  • Peripheral problems: You can experience numbness and pain in the fingers and toes.
  • Skin: You may have oily eczema, rashes or hives
  • Central Nervous system problems: You may experience depression, irritability, and insomnia.

Are You In a High Risk Category For a B6 Deficiency?
There are certain conditions that can affect the levels of pyridoxine. These include:
  • Alcoholism
  • Malabsorption Disorders such as Crohn's ulcerative colitis and anorexia.
  • Congestive Heart Failure
  • Hyperthyroidism
  • Cirrhosis: A chronic degenerative disease of the liver.
  • Uremia: This is excessive amounts of urea in the blood, this can occur in renal failure.

Foods Containing Vitamin B6
  • Rice Bran
  • Whole grain products
  • Vegetables
  • Nuts

Vitamin B7 (Biotin) - symptoms of deficiency
  • Appetite and growth are decreased
  • Dermatologic symptoms include dermatitis, alopecia (hair loss) and achromotrichia (absence or loss of pigment in the hair).
  • Perosis (a shortening and thickening of bones) is seen in the skeleton.
  • Fatty Liver and Kidney Syndrome (FLKS) and hepatic steatosis also can occur.

Foods Containing Vitamin B7
  • Brewer's yeast (contain large amounts of B7)
  • Legume
  • Swiss chard
  • Tomatoes
  • Romaine lettuce
  • Carrots
  • Almonds
  • Onions
  • Cabbage
  • Cucumber
  • Cauliflower
  • Raspberries
  • Strawberries
  • Oats
  • Walnuts

Vitamin B9 (Folic acid) - symptoms of deficiency
  • Deficiency during pregnancy is associated with birth defects, such as neural tube defects
  • Deficiency of folate may result in damage to DNA that may lead to cancer (as well as a deficiency in vitamin B-17)

Foods Containing Vitamin B9
  • Leafy vegetables such as spinach turnip greens
  • Dried/fresh beans
  • Peas
  • Sunflower seeds
  • Fruits and vegetables
  • Baker’s yeast

Vitamin B12 (the Methylcobalamin form) - symptoms of deficiency
  • Depression
  • Mood Changes
  • Weakness
  • Memory loss
  • Pernicious Anaemia
  • Numbness in extremities
  • Impaired cognitive abilities in some vegetarian children
  • Chronic Fatigue Syndrome
  • Insomnia
  • Hearing loss in the elderly

Foods Containing Vitamin 12
  • Mushrooms

Vitamin B-17 - symptoms of deficiency
  • Cancer

Foods Containing Vitamin B17
  • Apricot Seeds
  • Apple Seeds
  • Cherry Seeds
  • Wild Blackberry
  • Wild Crabapple

**There are a LOT more fruits, vegetables and seeds that contain B-17 (see full list at:

Vitamin C (Ascorbic Acid) - symptoms of deficiency
  • The main serious depletion of C results in scurvy. Symptoms of scurvy include:
  • Adult scurvy - loosening of teeth, gum swelling, tongue swelling, mouth bleeding, bruising of arms and legs.
  • Infant scurvy - anorexia, listlessness, failure to thrive, irritability

Foods Containing Vitamin C
  • Fruits and vegetables and more highly concentrated in citrus fruits such as lemons and oranges.

Vitamin D - symptoms of deficiency 
*There are two types of D Vitamin: Vitamin D2 – Ergocalciferol; Vitamin D3 – Cholecalciferol). D2 is the food source. D3 is synthesized in the skin after exposure to the sun.
  • Muscle weakness and pain
  • Fatigue
  • Breathlessness
  • Rickets
  • Osteoporosis
  • Heaviness in legs
  • Postural sway
  • Deficiency of vitamin D may lead to cancer (as well as a deficiency in vitamin B-17)

Foods Containing Vitamin D
  • Flax milk
  • vegan (coconut, almond)
  • yogurt

**Vitamin D is also naturally produced by the human body when exposed to direct sunlight

Vitamin E (Tocopherol) - symptoms of deficiency
  • Mild hemolytic anemia in newborn infants

Foods Containing Vitamin E
  • Avocado 
  • Nuts such as almonds or hazelnuts
  • Red Palm Oil
  • Seeds
  • Spinach and other green leafy vegetables
  • Vegetable oils – sunflower, olive oil,
  • Asparagus

Vitamin K (Phylloquinone) - symptoms of deficiency
  • Heavy menstrual bleeding in women
  • Anemia
  • Bruising, and bleeding of the gums or nose

Foods Containing Vitamin K
  • Leafy green vegetables such as spinach swiss chard, and Brassica (e.g. cabbage, kale, cauliflower, broccoli, and brussels sprouts)
  • Fruits such as avocado and kiwifruit

Divinely Wholesome Creations

Submitted by Jay
Raw Veggie and Sprouted Bean Medley


Organic/non-gmo Ingredients:
Raw spiralized sweet potato
Cut up raw veggies (I used broccoli, onions, peppers)
(You can use whatever raw veggies you want)
Raw Lentils (soaked overnight then sprouted for 2-3 days)
Raw chickpeas (soaked overnight then sprouted for 2-4 days)
*Sprinkled with nutritional yeast

Put in a plate or bowl and enjoy!

(if for some reason you cannot see the contact form from your mobile device) just email me your vegan recipes with your first name and state:

Relevant Resources

Check out this Vegan Defined shirt I designed and celebrate God's original diet:

Available for women here:

Please go to my online store for moire designs for shirts, mugs, bumper stickers etc:

Browse the other designs from my Spreadshirt store:


 I thought I was 'healthy.' Oh, I had some complaints, like headaches, constipation, arthritis, painful hip problems, and allergies, but just lived with them, thinking they were a normal part of life. But since changing to the Hallelujah Diet [a plant-based vegan diet] all the above physical problems are gone, and I haven't felt this good in years! Neither one of us will ever go back to the SAD way of eating. We are telling others about it, and it so exciting to see our friends get well also. 


"Man shall not live by bread alone...." 
(Matt 4:4)

Feel free to listen to my sermon below and may it help you become or stay spiritually healthy:
sermon title: Great Wisdom From Some Small Creatures

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