|
Vitamin
|
Helps | Sources | Signs of deficiency |
| A (retinol, carotene) | growth and repair of body tissue, immune functions, night vision | eggs, dark green & yellow fruits and vegetables, dairy products, liver
|
Poor night vision or night blindness, loss of appetite, increased susceptibility to infection, and changes in the skin and teeth. |
| B1 (Thiamine) | carbohydrate metabolism appetite regulation, important in nervous system and growth
|
wheat germ, pork, whole & enriched grains, dried beans, seafood | Fatigue, loss of appetite, weight loss, gastrointestinal upsets, nausea and weakness. Signs of a severe deficiency include mental confusion, muscular weakness, paralysis of the extremities, heart problems and loss of reflexes. |
| B2 (Riboflavin) | carbohydrate, fat & protein metabolism, essential for cell respiration and mucous membranes
|
dairy products, green leafy vegetables, whole & enriched grains, beef, lamb, eggs | Soreness of the mouth, lips and tongue, burning and itching of the eyes, loss of vision, sensitivity to light. As the deficiency progresses, the inside of the mouth, and the eyes and skin become inflamed, and depression and/or hysteria develop. |
| B6 (pyridoxine) | carbohydrate & protein metabolism, formation of antibodies and red blood cells, nerve function
|
fish, poultry, lean meat, whole grains, potatoes | Depression, vomiting, increased susceptibility to disease and infection, skin and nerve inflammation, anemia, nausea and lethargy. |
| B12 (cobalamin) | carbohydrate, fat & protein metabolism, nervous system maintenance, blood cell formation | beef, fish, poultry, eggs, dairy products | Anemia and neurological problems. |
| Biotin | carbohydrate, fat & protein metabolism, fatty acid production, B vitamins utilization | egg yolk, meat, dairy products, dark green vegetables; also made by microorganisms inside intestinal tract
|
Skin inflammation, depression, conjunctivitis, hair loss, elevated blood levels of cholesterol, anemia, loss of appetite, tingling and numbness in the hands and feet, nausea, lethargy, muscle pain, and enlargement of the liver. |
| Folic acid | red blood cell formation, protein metabolism, cell division & growth | green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts | Anemia, poor growth, digestive disorders, malnutrition, diarrhea, loss of appetite, weakness, irritability, sore tongue, headaches, heart palpitations and behavioral disorders. |
| Niacin | carbohydrate, fat & protein metabolism, GI system maintenance, blood circulation, nerve function, appetite regulation | meat, fish, whole & enriched grains, beans, nuts & peas | Weakness, loss of appetite, indigestion, skin inflammation, and lethargy. A severe deficiency results in the disease pellagra, which causes scaly skin, swollen tongue, tremors and damage to the central nervous system. |
| Pantothenic acid | nutrient conversion into energy, vitamin utilization, nerve function | most plant & animal foods, especially lean meats, whole grains, legumes
|
Fatigue, heart and digestive problems, respiratory infections, skin inflammation and lack of coordination may develop under severe conditions. |
| C (ascorbic acid) | wound healing, collagen maintenance, infection resistance, important for healthy gums & blood vessels
|
citrus fruits, tomatoes, melons, berries, green & red peppers, broccoli | An increased tendency to get black-and-blue marks, bleeding gums, nose bleeds and wounds that heal slower than normal. Other signs include damage to blood vessels, swollen, tender joints and aching bones, general weakness, loss of appetite and dry, scaly skin. The disease known as scurvy results from a severe vitamin C deficiency. Scurvy is characterized by anemia, tooth loss and bleeding under the skin. |
| D (cholecalciferol) | calcium & phosphorus metabolism (bone & teeth formation) | egg yolk, fatty fish, milk; also made in skin when exposed to sunlight | A prolonged lack of this nutrient results in changes in the bones of children and adults. |
| E (tocopherol) | free radical scavenger, possible role in immune function
|
vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans | Anemia in infants and nerve damage in adults. |
| K | blood clotting functions & bone metabolism | green leafy vegetables, beef liver | Vitamin K deficiency is very rare. But certain conditions or medications that affect vitamin K absorption may lead to abnormal blood clotting. |