Vitamins And Their Functions Sources And Deficiency Chart
Vitamins are essential organic compounds that are required in small quantities for the proper functioning of the body. They are not produced by the body, and hence, they must be obtained through the diet. Vitamins play a crucial role in various bodily processes such as growth, development, and maintenance of tissues, immune system, and metabolism.
Vitamin A
Vitamin A is a fat-soluble vitamin that is important for vision, immune function, and skin health. It is found in animal products such as liver, eggs, and dairy products. Plant sources of vitamin A include carrots, spinach, and sweet potatoes. 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 essential for the metabolism of carbohydrates. It is found in whole grains, nuts, and legumes. Deficiency of vitamin B1 can lead to beriberi, a disease characterized by weakness, loss of appetite, and nerve damage.
Vitamin B2 (Riboflavin)
Vitamin B2 is a water-soluble vitamin that plays a crucial role in energy production and metabolism. It is found in dairy products, meats, and leafy green vegetables. Deficiency of vitamin B2 can lead to skin disorders, anemia, and mouth ulcers.
Vitamin B3 (Niacin)
Vitamin B3 is a water-soluble vitamin that is important for energy production, skin health, and DNA repair. It is found in meat, fish, and whole grains. Deficiency of vitamin B3 can lead to pellagra, a disease characterized by skin rashes, diarrhea, and mental confusion.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is a water-soluble vitamin that plays a crucial role in the metabolism of carbohydrates, proteins, and fats. It is found in meat, fish, and whole grains. Deficiency of vitamin B5 is rare, but it can lead to fatigue, insomnia, and digestive problems.
Vitamin B6 (Pyridoxine)
Vitamin B6 is a water-soluble vitamin that is important for the metabolism of amino acids and the production of red blood cells. It is found in meat, fish, and whole grains. Deficiency of vitamin B6 can lead to anemia, skin disorders, and nerve damage.
Vitamin B7 (Biotin)
Vitamin B7 is a water-soluble vitamin that plays a crucial role in the metabolism of carbohydrates, fats, and proteins. It is found in liver, egg yolks, and nuts. Deficiency of vitamin B7 can lead to skin disorders, hair loss, and neurological symptoms.
Vitamin B9 (Folate)
Vitamin B9 is a water-soluble vitamin that is important for the production of red blood cells and DNA synthesis. It is found in leafy green vegetables, legumes, and liver. Deficiency of vitamin B9 can lead to anemia, birth defects, and neurological problems.
Vitamin B12 (Cobalamin)
Vitamin B12 is a water-soluble vitamin that is important for the production of red blood cells and the proper functioning of the nervous system. It is found in animal products such as meat, fish, and dairy products. Deficiency of vitamin B12 can lead to anemia, neurological problems, and digestive problems.
Vitamin C
Vitamin C is a water-soluble vitamin that is important for the immune system, wound healing, and collagen production. It is found in citrus fruits, berries, and vegetables. Deficiency of vitamin C can lead to scurvy, a disease characterized by fatigue, bleeding gums, and joint pain.
Vitamin D
Vitamin D is a fat-soluble vitamin that is important for bone health and calcium absorption. It is found in fatty fish, egg yolks, and fortified dairy products. The body can also produce vitamin D when the skin is exposed to sunlight. 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 important for the immune system and skin health. It is found in nuts, seeds, and vegetable oils. Deficiency of vitamin E is rare, but it can lead to muscle weakness and nerve damage.
Vitamin K
Vitamin K is a fat-soluble vitamin that is important for blood clotting and bone health. It is found in leafy green vegetables, liver, and egg yolks. Deficiency of vitamin K can lead to bleeding disorders and osteoporosis.
Conclusion
Vitamins are essential for the proper functioning of the body. It is important to consume a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins to ensure an adequate intake of vitamins. In case of deficiency, supplements can be taken under the guidance of a healthcare professional.