VITAMIN AND THEIR SOURCE CHART.

VITAMIN AND THEIR SOURCE CHART.

 

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VITAMINS	SOURCES	BENIFITS	DIFICENCY EFFECTS
VITAMIN A (Beta carotene) { Retinol}	Beef, fish, milk, cheese, egg, pork chops, green vegetables like carrot, spinach, sweet potatoes, turnip greens, pumpkin, orange fruits, mangos.	Proper eye sight helps immune system, increase the growth of skin, hair, bones. Acts as antioxidants, prevents some cancer problems, fights heart diseases, and increases red blood cells production [RBC]. Good for heart, lungs, kidneys.	Night blindness, dry skin, poor bone & teeth growth, fertility issues and some infectious diseases.
VITAMIN B1 (thiamine)	Lean pork, legume, fish liver, bananas, nuts, seeds, potatoes, peas, avocado, watermelon, poultry, grams & fortified cereals, yeast, milk, green vegetables.	It converts carbohydrates into energy & necessary for heart, muscle, nervous system to function properly.	Bari bari, fatigue, weight loss, weak muscle, mental changes, irritation, confusion, cracks, more deficiency lead to anemia, paralysis, muscular atrophy.
VITAMIN B2 (Riboflavin)	Yeast, vegetables, milk, egg white, liver & kidney, yogurt, shell fish, cereals, broccoli, meat, cheese, turnip, asparagus.	Converts food to energy, need for skin, hair, blood, & brain. Helps to prevent sores & swelling of the mouth 7 lips.	Dermatitis, dark red tongue, fissuring at corners of mouth & lips. Causes less sensitivity of eyes.
VITAMIN B3 (nicin)	Present in all  stuff foods, fish, fortified grams, mushrooms, potatoes, lentils, peanuts, meat, mango.	It releases energy from carbohydrates, it is important in he maintenance of healthy skin, digestive systems & nerves.	Burning feet, pellagra, inflammation of skin, fatigue, memory loss, Dermatitis.
VITAMIN B5 (pantothene acid)	Is found nearly in all foods.	Synthesize coenzyme A & metabolize all macronutrients, produces energy, promotes healthy skin, hair, eyes, liver, formation of sex and stress related hormones, formation of RBC, reduces acnes & healthy digestive system.	Deficiencies are rare, tiredness, irritation, depression, sleep disorder, numbness, burning feet, muscle cramps.
VITAMIN B6 (pyridoxine)	Soya, potatoes, poultry, fish, meat, walnuts, brown rice, wheat, bananas, watermelon, brewer’s yeast.	Reduce the risk of heart diseases, regulates the metabolism of amino acids & carbohydrate, healthy nervous system, helps In production of RBC, important for normal brain function.	Cause skin disorders, an abnormal nervous system, confusion, poor coordination & insomnia.
VITAMIN B9 (folate /folic acid). Vitamin M	Cereals, enriched grain products, peas, dark green vegetable, lentils, yeast, orange juice.	In formation of new cell, essential for mental & emotional health. It helps to maintain normal brain function.	Anemia, growth rate, reduction, digestive disorders, weight loss, weakness, sore tongue, heart palpitation, irritability, forgetfulness.
VITAMIN B12	Meat, fish, milk, eggs, cheese, cereals, soya milk, poultry.	Lowers the risk of heart problems, assistive in making new cells & breaking down some fatty acids & amino acids, protects nerve cells & encourages their normal growth helps to make RBC.	Irritability, nerve cell death, symptoms includes numbness or tingling of the extremities & an abnormal growth.
VITAMIN C (ascorbic acid).	Citrus fruits (strawberries) and their juices, lemon, potatoes, broccoli, spinach, bell peppers, tomatoes and tomato juice, Brussels sprouts.	It is need to form collagen a tissue that helps to hold cells together, it’s essential for healthy bones, teeth, gums & blood vessels. It helps the body to absorb iron, aids in wound healing & contributes to brain function. Vitamin ‘C’ lowers some risks of cancers, including those of the mouth, esophagus, stomach & Brest.	Sucker, bleeding & inflamed gums, loose teeth, poor wound healing & aemia.
VITAMIN D	Sunlight (till 10 ‘o’ clock), eggs, fatty fishes, liver, fortified milk & cereals.	Helps to maintain normal blood vessels of calcium and phosphorus which strengthen bones. Helps to form teeth & bones, supplements can reduce the no of non spinal fractures.	Weak, soft bones & skeletal deformations.
VITAMIN E	Vegetable oils, nuts, seeds, peanuts, peanut butter, wheat germs, whole grains and fortified cereals.	Act as an anti oxidants, neutralizing unstable molecules that can damage cells. Helps the healing of skins & prevents scarring. Diet rich in vitamin ‘E’ may helps to prevent Alzheimer’s disease, supplements may  protect against prostate cancer.	Deficiency is rare & is mostly found in premature or low weigh babies who do not absorb fat properly.
VITAMIN K1 (phylloquinone)	Leafy green like kale & spinach, bananas, Brussels sprouts, broccoli, turnip.	Synthesis of certain proteins, heart health, blood clotting, bone health, prevents the heart diseases.	Rare in healthy adults, excessive bleeding, heart related problems.
VITAMIN  K2	Abundant in fermented foods, some animal’s products, egg yolks, butter, dark chicken, meat, cheese.	Helps in Blood clotting, heart and bone health caring.	Rare in healthy adults, excessive bleeding, heart related problems.

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