Vitamin Chart With Food Sources Deficiency Diseases And Symptoms
Vitamins are essential nutrients for the body, and they play vital roles in maintaining good health. They help in the growth and repair of tissues, converting food into energy, and boosting the immune system. There are 13 essential vitamins, and each vitamin has its unique functions and benefits. In this article, we will discuss the vitamin chart with food sources, deficiency diseases, and symptoms.
Vitamin A
Vitamin A is vital for maintaining healthy eyesight and skin, and it also helps in the growth and development of bones and teeth. The primary food sources of vitamin A include liver, fish oil, milk, cheese, eggs, carrots, spinach, and sweet potatoes. The deficiency of vitamin A can lead to night blindness, dry skin, and weakened immune system.
Vitamin B1 (Thiamine)
Vitamin B1 is essential for converting carbohydrates into energy, and it also helps in maintaining a healthy nervous system. The primary food sources of vitamin B1 include whole grains, pork, fish, nuts, and legumes. The deficiency of vitamin B1 can lead to beriberi, a disease characterized by weakness, numbness, and tingling in the limbs.
Vitamin B2 (Riboflavin)
Vitamin B2 is essential for maintaining healthy skin, eyes, and nervous system, and it also helps in converting food into energy. The primary food sources of vitamin B2 include milk, cheese, eggs, leafy green vegetables, and lean meats. The deficiency of vitamin B2 can lead to cracked lips, sore throat, and anemia.
Vitamin B3 (Niacin)
Vitamin B3 is essential for converting food into energy, maintaining healthy skin, and supporting the nervous system. The primary food sources of vitamin B3 include meat, poultry, fish, nuts, and whole grains. The 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 essential for converting food into energy, and it also helps in maintaining healthy skin and hair. The primary food sources of vitamin B5 include meat, poultry, fish, whole grains, and avocados. The deficiency of vitamin B5 is rare, but it can lead to fatigue, insomnia, and depression.
Vitamin B6 (Pyridoxine)
Vitamin B6 is essential for converting food into energy, and it also helps in maintaining a healthy nervous system and immune system. The primary food sources of vitamin B6 include meat, fish, whole grains, nuts, and legumes. The deficiency of vitamin B6 can lead to anemia, depression, and weakened immune system.
Vitamin B7 (Biotin)
Vitamin B7 is essential for converting food into energy, and it also helps in maintaining healthy skin, hair, and nails. The primary food sources of vitamin B7 include egg yolks, liver, nuts, and whole grains. The deficiency of vitamin B7 is rare, but it can lead to skin rashes, hair loss, and neurological symptoms.
Vitamin B9 (Folic Acid)
Vitamin B9 is essential for the growth and development of cells and tissues, and it also helps in the production of red blood cells. The primary food sources of vitamin B9 include leafy green vegetables, citrus fruits, beans, and fortified grains. The deficiency of vitamin B9 can lead to anemia, birth defects, and neurological symptoms.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for the production of red blood cells, and it also helps in maintaining a healthy nervous system. The primary food sources of vitamin B12 include meat, fish, poultry, and dairy products. The deficiency of vitamin B12 can lead to anemia, nerve damage, and cognitive decline.
Vitamin C
Vitamin C is essential for maintaining healthy skin, bones, and teeth, and it also helps in the absorption of iron. The primary food sources of vitamin C include citrus fruits, berries, melons, tomatoes, and peppers. The deficiency of vitamin C can lead to scurvy, a disease characterized by bleeding gums, skin rashes, and fatigue.
Vitamin D
Vitamin D is essential for the absorption of calcium and phosphorus, and it also helps in maintaining healthy bones and teeth. The primary food sources of vitamin D include fatty fish, egg yolks, and fortified dairy products. The deficiency of vitamin D can lead to rickets in children and osteoporosis in adults.
Vitamin E
Vitamin E is essential for maintaining healthy skin and eyes, and it also helps in the formation of red blood cells. The primary food sources of vitamin E include nuts, seeds, vegetable oils, and leafy green vegetables. The deficiency of vitamin E is rare, but it can lead to neurological symptoms and weakened immune system.
Vitamin K
Vitamin K is essential for blood clotting and bone health. The primary food sources of vitamin K include leafy green vegetables, broccoli, and Brussels sprouts. The deficiency of vitamin K can lead to bleeding disorders and weakened bones.
Conclusion
Vitamins are essential nutrients that are required by the body for maintaining good health. Eating a balanced diet that contains a variety of foods is the best way to ensure that you get all the essential vitamins. The deficiency of vitamins can lead to various diseases and symptoms, and it is essential to recognize the signs and symptoms of vitamin deficiencies to take appropriate measures. The vitamin chart with food sources, deficiency diseases, and symptoms discussed in this article can help you make informed decisions about your diet and health.
