Vitamins their Sources and Deficiency

Vitamins their Sources and Deficiency: Vitamins may be defined as organic compounds which are present in different natural foods. Vitamins are required for the normal growth and maintenance of good health and their deficiency can lead to various problems and conditions (Table).

Vitamins, their Sources, and Deficiency

Water Soluble Vitamins

Vitamin	Sources	Water-soluble Vitamins
Vitamin B1 Thiamine	Pulses, grain, cereals, nuts, fish, eggs, vegetables, fruits.	Beri-Beri.
Vitamin B2 Pyridoxine	Green leafy vegetables, milk, eggs, nuts, grains, meat, fish.	Swollen tongue, purplish, smooth, and painful tongue, cracked lips, loss of appetite, sore throat, cracks, and redness at the corners of the mouth.
Vitamin B3 Niacin	Milk, green leafy vegetables, fish, groundnut, legumes, tomatoes.	Pellagra, vomiting, depression, indigestion, fatigue.
Vitamin B4 Adenine	Whole grains, honey, propolis, spirulina, aloe vera, berries.	Anxiety, schizophrenia, CVS diseases, Alzheimer and Parkinson’s disease.
Vitamin B5 Pantothenic acid	Dried egg yolks, kidney beans, yeast, liver, mushrooms, and sunflower seeds.	Low immunity, headache, fatigue, yeast, liver, mushrooms, and depression, insomnia, fading of hair color, burning sensation in lower legs and feet, pain in joints and muscles.
Vitamin B6 Pyridoxine	Pork, chicken, peanuts, Nervousness, soybeans, wheatgerm’s, oats, bananas.	Nervousness, weakness, sleeplessness, dermatitis, fatigue, irritability, premenstrual problem.
Vitamin B7 Biotin	Red meat, milk, eggs, nuts, tomatoes, fruits.	Depression, nausea, muscular pain, weakness, dermatitis, anemia, fatigue, confusion, lung infection.
Vitamin B9 Folate	Liver, yeast, kidney, green vegetables, fruit juices, nuts, seafood, eggs, dairy products, meat, poultry.	Irritability, loss of appetite, retarded growth, poor memory, diarrhea, confusion, problem in breathing.
Vitamin B12 Cyanocobalamin	Animal products like; fish, eggs. meat, liver, kidney.	Anemia, reduced development of intrinsic factor, blind loop syndrome in the gut, mouth ulcers, depression, irritability.
Vitamin C Ascorbic Acid	Citrus fruits like; lemons and oranges.	Scurvy, dental problems, swollen joints, fatigue, skin discoloration.

Fat Soluble Vitamins

Vitamin A	Beef, pork, fish, butter, carrot, sweet potatoes, cod liver oil, shark liver oil, egg yolk, spinach, pumpkin, papaya.	Night blindness, retarded growth in the young, liver disorder, xerosis (inflamed eyelids), xeropthalmia (blindness), cell keratinization.
Vitamin D	Sunlight, fish liver oil, shark liver oil, cod liver oil, egg yolk.	Rickets, hair loss, muscle pain, hypertension, bone loss, joint pain, mood swings, excessive sweating.
Vitamin E	Egg, liver, meat, fish, cottonseed oil, sunflower oil, cabbage, soya beans, wheat germ oil.	Digestion problem, weak immunity. chest pain, nerve damage, muscular weakness, muscle pain.
Vitamin K	Meats, cheese, eggs, leafy green vegetables.	Blood in urine, blood in stools, bleeding gums, hemorrhage, heavy menstrual bleeding.

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