Chart Of Vitamins And Their Sources And Deficiency Diseases
Vitamins are essential nutrients that our body needs to function properly. They play a vital role in maintaining good health and well-being. Vitamins are organic compounds that are required in small quantities to sustain life. There are 13 essential vitamins that our body needs to function properly. In this article, we will discuss the chart of vitamins and their sources and deficiency diseases.
Vitamin A
Vitamin A is a fat-soluble vitamin that is essential for vision, immune system, and skin health. The primary sources of vitamin A are liver, fish, egg yolk, and dairy products. Deficiency of vitamin A can lead to night blindness, dry skin, and increased susceptibility to infections.
Vitamin B1 (Thiamine)
Vitamin B1 is a water-soluble vitamin that is required for the metabolism of carbohydrates. The primary sources of vitamin B1 are whole grains, legumes, and pork. Deficiency of vitamin B1 can lead to beriberi, a disease that affects the nervous system and heart.
Vitamin B2 (Riboflavin)
Vitamin B2 is a water-soluble vitamin that is required for the metabolism of fats, carbohydrates, and proteins. The primary sources of vitamin B2 are dairy products, eggs, and green leafy vegetables. Deficiency of vitamin B2 can lead to sore throat, cracked lips, and inflammation of the tongue.
Vitamin B3 (Niacin)
Vitamin B3 is a water-soluble vitamin that is required for the metabolism of fats, carbohydrates, and proteins. The primary sources of vitamin B3 are meat, fish, poultry, and whole grains. Deficiency of vitamin B3 can lead to pellagra, a disease that affects the skin, digestive system, and nervous system.
Vitamin B5 (Pantothenic acid)
Vitamin B5 is a water-soluble vitamin that is required for the metabolism of fats, carbohydrates, and proteins. The primary sources of vitamin B5 are meat, whole grains, and vegetables. Deficiency of vitamin B5 is rare, but it can lead to fatigue, insomnia, and depression.
Vitamin B6 (Pyridoxine)
Vitamin B6 is a water-soluble vitamin that is required for the metabolism of amino acids. The primary sources of vitamin B6 are meat, fish, poultry, and whole grains. Deficiency of vitamin B6 can lead to anemia, dermatitis, and depression.
Vitamin B7 (Biotin)
Vitamin B7 is a water-soluble vitamin that is required for the metabolism of fats, carbohydrates, and proteins. The primary sources of vitamin B7 are egg yolk, liver, and nuts. Deficiency of vitamin B7 can lead to dermatitis, hair loss, and neurological symptoms.
Vitamin B9 is a water-soluble vitamin that is required for the growth and development of cells. The primary sources of vitamin B9 are leafy green vegetables, fruits, and fortified cereals. Deficiency of vitamin B9 can lead to anemia, birth defects, and neurological symptoms.
Vitamin B12 (Cobalamin)
Vitamin B12 is a water-soluble vitamin that is required for the formation of red blood cells and the functioning of the nervous system. The primary sources of vitamin B12 are meat, fish, poultry, and dairy products. Deficiency of vitamin B12 can lead to anemia, neurological symptoms, and fatigue.
Vitamin C
Vitamin C is a water-soluble vitamin that is required for the formation of collagen and the absorption of iron. The primary sources of vitamin C are citrus fruits, tomatoes, and green leafy vegetables. Deficiency of vitamin C can lead to scurvy, a disease that affects the skin, gums, and joints.
Vitamin D
Vitamin D is a fat-soluble vitamin that is required for the absorption of calcium and phosphorus. The primary sources of vitamin D are sunlight, fish, and fortified dairy products. Deficiency of vitamin D can lead to rickets in children and osteomalacia in adults.
Vitamin E
Vitamin E is a fat-soluble vitamin that is required for the protection of cell membranes. The primary sources of vitamin E are nuts, seeds, and vegetable oils. Deficiency of vitamin E is rare, but it can lead to muscle weakness and neurological symptoms.
Vitamin K
Vitamin K is a fat-soluble vitamin that is required for blood clotting. The primary sources of vitamin K are green leafy vegetables, liver, and dairy products. Deficiency of vitamin K can lead to bleeding disorders.
Conclusion
In conclusion, vitamins are essential nutrients that our body needs to function properly. A balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein is the best way to ensure that we get all the essential vitamins that our body needs. If you suspect that you have a vitamin deficiency, it is important to consult a healthcare professional to get a proper diagnosis and treatment.
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