List of Vitamins and Their Functions

1. Vitamin A (Retinol)

• Functions: Essential for vision, immune function, and skin health.
• Sources: Carrots, sweet potatoes, spinach, liver, dairy products.
• Deficiency: Night blindness, dry skin, weakened immunity.

2. Vitamin B-complex (8 vitamins):

• Vitamin B1 (Thiamine): Energy production and nerve function.

  • Sources: Whole grains, nuts, pork.

  • Deficiency: Beriberi, Wernicke-Korsakoff syndrome.

• Vitamin B2 (Riboflavin): Energy metabolism and skin health.

  • Sources: Eggs, milk, green vegetables.

  • Deficiency: Cracked lips, sore throat.

• Vitamin B3 (Niacin): Supports metabolism and skin health.

  • Sources: Meat, fish, peanuts.

  • Deficiency: Pellagra (dermatitis, diarrhea, dementia).

• Vitamin B5 (Pantothenic acid): Hormone production and metabolism.

  • Sources: Meat, eggs, whole grains.

  • Deficiency: Fatigue, irritability (rare).

• Vitamin B6 (Pyridoxine): Brain development and red blood cell production.

  • Sources: Bananas, chicken, fish.

  • Deficiency: Anemia, depression.

• Vitamin B7 (Biotin): Healthy hair, skin, and nails.

  • Sources: Eggs, nuts, seeds.

  • Deficiency: Hair loss, brittle nails.

• Vitamin B9 (Folic acid): DNA synthesis and red blood cell formation.

  • Sources: Leafy greens, beans, citrus fruits.

  • Deficiency: Neural tube defects in babies, anemia.

• Vitamin B12 (Cobalamin): Nerve health and red blood cell production.

  • Sources: Meat, fish, dairy.

  • Deficiency: Pernicious anemia, nerve damage.

3. Vitamin C (Ascorbic acid)

• Functions: Antioxidant, collagen synthesis, immune support.

• Sources: Citrus fruits, strawberries, bell peppers.

• Deficiency: Scurvy (bleeding gums, weakness).

4. Vitamin D (Calciferol)

• Functions: Calcium absorption, bone health, immune function.

• Sources: Sunlight, fortified milk, fatty fish.

• Deficiency: Rickets in children, osteomalacia in adults.

5. Vitamin E (Tocopherol)

• Functions: Antioxidant, skin and eye health.

• Sources: Nuts, seeds, vegetable oils.

• Deficiency: Nerve damage, muscle weakness.

6. Vitamin K

• Functions: Blood clotting, bone health.

• Sources: Green leafy vegetables, broccoli, fish.

• Deficiency: Excessive bleeding, weakened bones.

Extra Information about vitamins

• Fat-soluble Vitamins (A, D, E, K) can be stored in the liver and fatty tissues. Excessive intake can lead to toxicity.
• Water-soluble Vitamins (B-complex, C) are not stored; they need to be consumed regularly. Excess is excreted through urine.
• Vitamin D is synthesized in the skin when exposed to sunlight.
• Vitamin C is a powerful antioxidant that also boosts immunity.
• Excessive intake of fat-soluble vitamins, especially Vitamin A and D, can be toxic.
• Vitamin B12 is the only water-soluble vitamin stored in the liver.
• Pregnant women require additional folic acid (Vitamin B9) to prevent birth defects.