Vitamins

Vitamins are a group of compounds, required in small quantity for

controlling metabolism and body functioning.

Vitamins are two types- fat soluble (A, D, E, K) and

water soluble (B and C)

(A). Fat soluble Vitamins:

Vitamins Rich food Functions Deficiency
(Name) source Diseases
A (Retinol) Fish liver oils, dairy Needed for Dry skin, night
product, liver, normal growth Blindness
most leafy and induce (Nyctalopia)
vegetables and differentiation of
carrots contain cells
carotene that can
be converted into Regeneration of
retinol
rhodopsin in rod
cells of the eyes.
Maintain of
normal vision
Essential for
Immune system.
D (Calciferol) Fish oils, egg yolk Promotes absorption Rickets in children (soft
and butter. of calcium from bones that bend
intestine. Necessary easily). Osteomalacia
It can be made for formation of (painful bones) in adult
by the action of normal bone
sunlight on skin
E (Tocopherol) Vegetables oils, Formation of red Mild anaemia and
cereal products, blood cells, affect sterility
whole grain, muscles and
nuts, egg, butter reproductive system.
etc Maintain healthy
cholesterol level.
K Fresh, dark green Formation of Delayed clotting time.
(Phylloquinone) vegetables. Also prothrombin May occur in new born
made by gut (involved in blood babies before their gut
bacteria clotting bacteria become
established
(B). Water soluble Vitamins
Vitamins Rich food Function Deficiency
source Diseases
B1 (Thiamine) Pork, cereals, Essential in Beri-beri (weakness
nuts, seeds, yeast, converting glucose of limb muscles)
whole grain to energy
Important to nerve
function
B2 (Riboflavin) Milk, milk Involved in the Cracked skin, blurred
products, leafy formation of RBC, vision
vegetables, eggs maintenance of
body tissue
particularly skin
and eyes Essential
for metabolizing
carbohydrates, fats
and lipids
B3 (Niacin) Meat, whole Important for Pellagra (severe skin
grain, cereals, nervous system, problem, diarrhoea,
beans digestive system dementia
and skin health
B5(Pentothenic Acid) Whole grain Part for an enzyme Pellagra, dermatitis,
cereals and needed for energy diarrhoea
legumes metabolism
B6(Pyridoxine) Meat, fish, egg, Used to build RBC Skin problem, nerve
vegetables and maintain nerve disorder
tissue

Necessary for
immune system
functioning
B9 (Folic Acid) Leafy green Necessary to build Anaemia
vegetables, liver, nucleic acid, which
are essential for
making new cells
especially RBC
B12(Cyanocobalamine) Liver, milk, fish, Help build and Pernicious anaemia,
meat maintain nerve disorder
protective nerve
sheath Needed for
RNA and DNA
synthesis.
C (Ascorbic acid) Citrus fruits, Protect cellular Scurvy (bleeding of
tomatoes, leafy function Important gums, teeth falling)
vegetables for immune system