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Vitamins

VitaminFunctionsDeficiencySourcesOtherAlternate Name (B& C)
Vitamin A vision, growth, immune function Night blindness, eye damage (rice is staple) Animal products, carrots, leafy greens Beta-carotene is plant precursor
Vitamin D Calcium and phosphorous absorption, hormone Rickets = kids, osteomalacia = adults, softening/demineralization of bones Milk, sun Excess = diarrhea and kidney calcification
Vitamin E Tocopherols == antioxidants, protection from free radicals, iron absorption Rare - muscle weakness, nerve damage, reproductive issues, heart irregularities vegetable oils, green leafy vegetables, nuts, fortified cereals Alpha tocopherol = most active form
Vitamin K Blood clotting Hemorrhagic disease of the newborn green leafy vegetables, liver, cereals
Vitamin C antioxidant, collagen formation, iron absorption, healing scurvy - bleeding gums, connective tissue breakdown, poor healing, anemia citrus, tomatoes, cabbage, potatoes, peppers destroyed by heat and processing ascorbic acid
Vitamin B1 Nerve function, carbohydrate metabolism Beriberi - nerve and cardiovascular symptoms Grains, yeast, pork, liver, fortified cereals Thiamine
Vitamin B2 Energy metabolism, fat breakdown, drug metabolism rare = skin disorders, eye problems Milk, yogurt, liver (stored up to 6 years), fortified cereals Riboflavin
Vitamin B3 Energy metabolism, lowers cholesterol Pellagra - dermatitis, diarrhea, dementia Meat, fish, poultry, peanuts, legumes, whole grains Produced from Tryptophan Niacin
Vitamin B9 Fetal neural development, DNA/RNA synthesis, red blood cell production Neural tube defects Enriched breads, grains, flours Folate / Folic Acid
Vitamin B12 DNA synthesis, nerve function, red blood cell production Pernicious anemia – cause=lack of intrinsic factor (required for absorption), fatigue, balance problems, neurological issues Animal products, fortified foods, supplements At risk groups: vegans, elderly, alcohol users, gastric bypass patients, Crohns or Celiac Cobalamin
Created by: abireid
 

 



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