- |
Health benefits |
Deficiency |
Best sources |
Excess
|
Vitamin A |
Antioxidant
Essential for growth and development.
Maintains healthy vision, skin and mucous membranes |
Early deficiency symptoms are night blindness (difficulty adapting to darkness)
Excessive dryness of skin.
Lack of mucous membrane secretion.
Dryness of eyes due to malfunctioning of tear glands. |
Carrots
Spinach
Sweet potato
Milk
Cheese
Egg yolk
Liver
Fish
Fish liver oil
Paneer(cottage cheese) |
Excess of vitamin A can interfere with growth, damage red blood corpuscles causes skin rash, headaches and nausea |
Vitamin D |
Essential for formation of bones and teeth. Helps the body absorbs and uses calcium. |
In infancy and childhood deficiency of Vitamin D causes deformed bones characteristic of rickets |
This is a unique vitamin - your body can manufacture it when you get sunlight on your skin.
Egg yolk
Fish oil
Fortified milk and butter |
Excess vitamin D can cause loss of appetite , weight loss, nausea headache depression Deposits of calcium in kidneys |
Vitamin E |
Is an antioxidant and helps protect cells from damage.
Important for health of red blood cells.
Boost immune system. |
Vitamin E deficiency is rare in humans.
Premature, very low birth infants (birth weight less 1500 gms or 3 pounds 4 ounce) are risk of vitamin E deficiency |
Vegetable oil
Nuts
Green leafy vegetables
Whole grains
Wheat germ |
Although vitamin E is stored in the body- overdoses appear to have lower toxic effects than do overdoses of other fat soluble vitamins |
Vitamin K |
Essential for blood clotting |
In new born babies result in hemorrhagic disease as well as pre operative bleeding and hematuria or muscle hematomas |
Leafy vegetables
Egg yolk
Soya bean oil
Liver
cheese |
Toxicity cannot easily happen with normal dietary intake but can happen if synthetic vitamin k3 is taken-can cause flushing and sweating. Jaundice and anemia |
B Vitamins |
Health benefits |
Deficiency
|
Best sources |
Excess |
Vitamin B1
(Thiamine) |
Helps body convert carbohydrates into energy and is necessary for heart muscles and synthesis of nerve - regulating substances |
Causes Beriberi
( characterized by muscular weakness, swelling of heart and leg cramps)
May be seen in babies who are formula fed and not supplemented with vitamin B1 |
Whole grain cereals
Wheat germ (dahlia)
Nuts (peanuts)
Legumes (kidney beans)
Green leafy vegetables
Eggs
Organ meats (liver and kidney) |
Toxicity is uncommon, as excess is readily excreted in the urine. |
Vitamin B2 (Riboflavin) |
Essential for turning carbohydrates into energy and producing red blood cells.
Maintain mucous membrane.
Important for vision. |
Cracks and sore at the corners of the mouth, eye disorder, inflammation of mouth and tongue
Sensitivity of light. |
Liver
Milk
Meat
Dark green leafy vegetables
Whole grain
Peas
Lentils
Mushrooms |
Toxicity is uncommon |
Vitamin B3 (Niacin) |
Helps in release of energy and metabolism of carbohydrates, fat and protein.
Cell respiration.
Aids in digestion and functioning of nervous system. |
Causes pellagra
( first symptom is sunburn like eruption that breaks out when skin is exposed to sunlight).
Diarrhea
Mental confusion
Irritability
Indigestion
Muscular weakness |
Liver
Chicken
Red meat
Whole grain
Peanuts
Fish
Legumes/dried beans
Milk
Green leafy vegetables |
Large doses over long periods cause liver damage and itching and peptic ulcer |
Vitamin B6 (Pyridoxine) |
Absorption and metabolism of amino acids.
Formation of red blood cells.
For the brain and nerves to function. |
Skin disorders- dermatitis
Irritability
Insomnia
The deficiency symptoms are very much like B2 and B3 |
Cereals
Bread
Liver
Spinach
Green beans
Bananas
Eggs
Carrots
Walnuts |
No toxicity |
Vitamin B12 (cobalamin) |
Helps build DNA. Make red blood cells and important for nerve cell function. |
Is often due to inability of stomach to produce glycoprotein which aids in absorption of this vitamin.
Pernicious anemia results: (characteristic symptoms of ineffective production of red blood cells and faulty myelin synthesis.) |
Liver
Red meat
Milk
Cheese
Eggs
Vegetarians are advised to take B12 supplements |
No danger as excess is excreted in the urine |
Folate (vitamin B9) |
Helps the body make red blood cells, break down protein, keeps heart healthy.
Makes DNA |
May be responsible for neural birth defects- a type of birth defect that results in severe brain or neurological disorder.
Signs of deficiency- anemia, red tongue |
Carrots
Nuts
Liver
Egg yolk
Melon
Apricots
Pumpkin
Beans
Green leafy vegetables |
No danger as excess is excreted in the urine |
Vitamin C |
Formation and maintenance of collagen-a tissue that helps to hold cells together.
Essential for healthy bones, teeth, gums and blood vessels.
Helps to absorb iron and calcium.
Aids in wound healing. |
Scurvy-loss of cementing action of collagen and include hemorrhages.
Loosening of teeth.
Cellular changes in the long bones of children. |
Oranges
Guava
Fresh strawberries
Lemon
Pineapple
Tomatoes
Spinach
Green peppers
Cabbage
Turnips |
Excreted in the urine but prolongs dose can result in formation of bladder and kidney stones. |
