Vitamin - Function, Deficiency and Sources

Vitamin	Function	Deficiency	Sources
A-Retinol	For normal growth in children. To maintain conjunctiva aids in night vision. To maintain skin and mucous membrane.	Roughness and dry skin. Inability to see in dim light. Xerophthalmia leading to blindness (cornea becomes rough and dry). Nyctalopia (Night blindness).	Fish, liver, oil, butter, milk, egg
B1-Thiamine	1st vitamin to be discovered by Eijkman in 1897. Essential for healthy nerves & mucous membrane. (Destroyed by high temperature & banking soda)	Causes Beri-Beri Checks growth in children	Yeast, bacon, vegetables
B2-Riboflavine	To obtain steady and continuous release of energy	Checks growth Skin becomes rough and red. Diarrhoea and digestive upsets.	Milk, cereals, vegetables, yeast, meat
B3-Niacin or Nictonic Acid	Essential for healthy digestive function. Helps to control cholesterol level.	Causes Diarrhoea A condition known as 'Pellagra'.	Liver, beef, fish, cereal, legumes etc.
B5-Pantothenic Acid	Essential nutrient. Used in the synthesis of coenzyme A.	Rare, Similar to Vitamin B deficiencies.	Meat whole grains, broccoli etc.
B6-Pyrodoxine	Make neurotransmitters Helps to control blood level of homo cysteine.	Causes peripheral neuropathy Depression, irritability, confusion etc.	Fish, Spinach, potato, soyabeans, liver, chicken etc.
B7-Biotin or Vitamin H	As a cofactor that aids in the transformer of CO2 groups to targets. In metabolic pathways.	Seborrhoeic dermatitis, hair loss, dermatitis.	Soybeans, legumes, whole grains, egg yolks, brewer's yeast.
B9-Folic Acid	Works with vitamins B6 and B12 and other nutrients to control blood levels of the amino acid homo cysteine. Promotes normal digestion.	Diarrhea Glossitis. Depression Brain defects.	Yeast, legumes, liver, dairy products, eggs, seafood, spinach.
B12-Cobalamin	Important for metabolism. Helps in the formation of RBCs. Maintenance of the central nervous system.	Poor memory Depression Fatigue Megaloblastic anemia (DNA synthesis inhibition)	Yogurt, fish, diary products, eggs, salmon beef, sardines
C-Abscorbic Acid	For proper formation of collagen in connective tissues. Formation of bones and teeth.	Scurvy Gums bleeding Connective tissue defects.	Citrus fruits, tomatoes, Green leaf vegetables, potato.
D-Calciferol	Necessary for absorption and metabolism of calcium and phosphorous.	Rickets Ostemalacia: Softening of the bones.	Can be formed by sunlight. Butter, cheese, milk, salmon, egg yolk
E-Tocopherol	An antioxidant that protects body tissue from damage caused by free radicals.	Spinocerebellar ataxia, retinopathy red blood cell, destruction	Vegetable oils, nuts seeds, fruit juices.
K-Phylloquinone	For proper clotting of blood.	Risk of hemorrhagic disease Defective coagulation and bleeding.	Cabbage, salad vegetables, soybeans, olive oil, dried fruits.
P-Flavonoid	As antioxidants. Vitamin C supports Antibiotic activity.	Nose bleeding Swelling and injury Weakened immune function	Onion, broccoli, green beans, orange juice, cranberry, citrus fruits.