VITAMINS
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SOURCES
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BENIFITS
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DIFICENCY EFFECTS
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VITAMIN A
(Beta carotene)
{ Retinol}
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Beef, fish, milk, cheese, egg, pork
chops, green vegetables like carrot, spinach, sweet potatoes, turnip greens,
pumpkin, orange fruits, mangos.
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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.
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Night blindness, dry skin, poor bone
& teeth growth, fertility issues and some infectious diseases.
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VITAMIN B1
(thiamine)
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Lean pork, legume, fish liver,
bananas, nuts, seeds, potatoes, peas, avocado, watermelon, poultry, grams
& fortified cereals, yeast, milk, green vegetables.
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It converts carbohydrates into energy
& necessary for heart, muscle, nervous system to function properly.
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Bari bari, fatigue, weight loss, weak
muscle, mental changes, irritation, confusion, cracks, more deficiency lead
to anemia, paralysis, muscular atrophy.
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VITAMIN B2
(Riboflavin)
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Yeast, vegetables, milk, egg white,
liver & kidney, yogurt, shell fish, cereals, broccoli, meat, cheese,
turnip, asparagus.
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Converts food to energy, need for
skin, hair, blood, & brain. Helps to prevent sores & swelling of the
mouth 7 lips.
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Dermatitis, dark red tongue,
fissuring at corners of mouth & lips. Causes less sensitivity of eyes.
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VITAMIN B3
(nicin)
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Present in all stuff foods, fish, fortified grams, mushrooms,
potatoes, lentils, peanuts, meat, mango.
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It releases energy from
carbohydrates, it is important in he maintenance of healthy skin, digestive systems
& nerves.
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Burning feet, pellagra, inflammation
of skin, fatigue, memory loss,
Dermatitis.
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VITAMIN B5
(pantothene acid)
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Is found nearly in all foods.
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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.
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Deficiencies are rare, tiredness,
irritation, depression, sleep disorder, numbness, burning feet, muscle
cramps.
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VITAMIN B6
(pyridoxine)
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Soya, potatoes, poultry, fish, meat,
walnuts, brown rice, wheat, bananas, watermelon, brewer’s yeast.
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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.
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Cause skin disorders, an abnormal
nervous system, confusion, poor coordination & insomnia.
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VITAMIN B9
(folate /folic acid).
Vitamin M
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Cereals, enriched grain products,
peas, dark green vegetable, lentils, yeast, orange juice.
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In formation of new cell, essential
for mental & emotional health. It helps to maintain normal brain
function.
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Anemia, growth rate, reduction,
digestive disorders, weight loss, weakness, sore tongue, heart palpitation,
irritability, forgetfulness.
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VITAMIN B12
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Meat, fish, milk, eggs, cheese,
cereals, soya milk, poultry.
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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.
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Irritability, nerve cell death,
symptoms includes numbness or tingling of the extremities & an abnormal
growth.
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VITAMIN C
(ascorbic acid).
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Citrus fruits (strawberries) and
their juices, lemon, potatoes, broccoli, spinach, bell peppers, tomatoes and
tomato juice, Brussels sprouts.
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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.
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Sucker, bleeding & inflamed gums,
loose teeth, poor wound healing & aemia.
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VITAMIN D
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Sunlight (till 10 ‘o’ clock), eggs,
fatty fishes, liver, fortified milk & cereals.
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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.
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Weak, soft bones & skeletal deformations.
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VITAMIN E
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Vegetable oils, nuts, seeds, peanuts,
peanut butter, wheat germs, whole grains and fortified cereals.
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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.
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Deficiency is rare & is mostly
found in premature or low weigh babies who do not absorb fat properly.
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VITAMIN K1
(phylloquinone)
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Leafy green like kale & spinach,
bananas, Brussels sprouts, broccoli, turnip.
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Synthesis of certain proteins, heart
health, blood clotting, bone health, prevents the heart diseases.
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Rare in healthy adults, excessive bleeding,
heart related problems.
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VITAMIN K2
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Abundant in fermented foods, some animal’s
products, egg yolks, butter, dark chicken, meat, cheese.
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Helps in Blood clotting, heart and
bone health caring.
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Rare in healthy adults, excessive bleeding,
heart related problems.
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