Vitamins And Their Functions Sources And Deficiency Chart Pdf
When it comes to good health, vitamins play an important role. They are essential nutrients that our bodies need to function properly. Vitamins help us to maintain a healthy immune system, keep our bones strong, and help our bodies to convert food into energy. There are 13 essential vitamins that our bodies need, and each one has a different function. In this article, we will discuss the functions, sources, and deficiency of each vitamin.
Vitamin A
Vitamin A is important for good vision, healthy skin, and a strong immune system. It is also necessary for the growth and development of cells in the body. The best sources of vitamin A are liver, sweet potatoes, carrots, spinach, and broccoli. A deficiency in vitamin A can cause night blindness, dry skin, and an increased risk of infections.
Vitamin B1 (Thiamine)
Vitamin B1 is important for the nervous system and helps the body to convert food into energy. The best sources of vitamin B1 are pork, whole grains, nuts, and beans. A deficiency in vitamin B1 can cause weakness, fatigue, and nerve damage.
Vitamin B2 (Riboflavin)
Vitamin B2 is important for energy production, healthy skin, and good vision. The best sources of vitamin B2 are dairy products, liver, and green leafy vegetables. A deficiency in vitamin B2 can cause skin rashes, mouth sores, and anemia.
Vitamin B3 (Niacin)
Vitamin B3 is important for energy production and helps to maintain healthy skin, nerves, and digestion. The best sources of vitamin B3 are meat, fish, and whole grains. A deficiency in vitamin B3 can cause fatigue, depression, and a condition called pellagra.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is important for energy production, healthy skin, and good digestion. The best sources of vitamin B5 are meat, fish, whole grains, and vegetables. A deficiency in vitamin B5 is rare, but it can cause fatigue, weakness, and digestive problems.
Vitamin B6 (Pyridoxine)
Vitamin B6 is important for the nervous system, immune system, and helps the body to produce red blood cells. The best sources of vitamin B6 are meat, fish, whole grains, and vegetables. A deficiency in vitamin B6 can cause depression, confusion, and anemia.
Vitamin B7 (Biotin)
Vitamin B7 is important for healthy hair, skin, and nails. It also helps the body to convert food into energy. The best sources of vitamin B7 are liver, egg yolks, and nuts. A deficiency in vitamin B7 can cause skin rashes, hair loss, and fatigue.
Vitamin B9 (Folic Acid)
Vitamin B9 is important for the growth and development of cells in the body, especially during pregnancy. It also helps the body to produce red blood cells. The best sources of vitamin B9 are leafy green vegetables, liver, and beans. A deficiency in vitamin B9 can cause anemia, birth defects, and an increased risk of certain cancers.
Vitamin B12 (Cobalamin)
Vitamin B12 is important for the nervous system, the production of red blood cells, and helps the body to convert food into energy. The best sources of vitamin B12 are meat, fish, and dairy products. A deficiency in vitamin B12 can cause fatigue, weakness, and nerve damage.
Vitamin C (Ascorbic Acid)
Vitamin C is important for a healthy immune system, healthy skin, and helps the body to absorb iron. The best sources of vitamin C are citrus fruits, strawberries, kiwi, and broccoli. A deficiency in vitamin C can cause scurvy, a condition that causes weakness, fatigue, and bleeding gums.
Vitamin D
Vitamin D is important for strong bones and teeth, and helps the body to absorb calcium. The best source of vitamin D is sunlight, but it can also be found in fatty fish, egg yolks, and fortified dairy products. A deficiency in vitamin D can cause rickets in children and osteomalacia in adults.
Vitamin E
Vitamin E is important for healthy skin and helps to protect the body from damage caused by free radicals. The best sources of vitamin E are nuts, seeds, and vegetable oils. A deficiency in vitamin E is rare, but it can cause muscle weakness and vision problems.
Vitamin K
Vitamin K is important for blood clotting and helps to maintain strong bones. The best sources of vitamin K are leafy green vegetables, liver, and eggs. A deficiency in vitamin K can cause excessive bleeding and an increased risk of fractures.
Conclusion
It is important to get enough vitamins in our diets to maintain good health. Each vitamin plays a different role in the body, and a deficiency in any one of them can cause health problems. By eating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein, we can ensure that we are getting all of the essential vitamins that our bodies need.