Vitamin Chart With Food Sources Deficiency Diseases And Symptoms
Vitamins are essential nutrients that our body needs to function properly. They are organic compounds that play a vital role in maintaining good health and preventing diseases. There are 13 vitamins that our body needs, and each of them has a specific function.
Vitamin A
Vitamin A is essential for good vision, healthy skin, and a strong immune system. It is found in animal products such as liver, eggs, and dairy, as well as in orange and yellow fruits and vegetables like carrots and sweet potatoes. A deficiency in vitamin A can lead to night blindness, dry skin, and increased susceptibility to infections.
Vitamin B1 (Thiamine)
Vitamin B1 is crucial for converting food into energy and maintaining a healthy nervous system. It is found in whole grains, beans, nuts, and meat. A deficiency in vitamin B1 can lead to weakness, fatigue, and nerve damage.
Vitamin B2 (Riboflavin)
Vitamin B2 is essential for energy production, healthy skin, and vision. It is found in dairy products, eggs, and leafy green vegetables. A deficiency in vitamin B2 can lead to anemia, skin rashes, and eye problems.
Vitamin B3 (Niacin)
Vitamin B3 is important for energy production, healthy skin, and maintaining healthy digestive and nervous systems. It is found in meat, fish, and whole grains. A deficiency in vitamin B3 can lead to pellagra, a disease characterized by skin rash, diarrhea, and dementia.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is essential for energy metabolism and the production of hormones and cholesterol. It is found in meat, fish, whole grains, and legumes. A deficiency in vitamin B5 is rare but can lead to fatigue, numbness, and muscle cramps.
Vitamin B6 (Pyridoxine)
Vitamin B6 is important for brain development, immune function, and the production of hemoglobin. It is found in meat, fish, and whole grains. A deficiency in vitamin B6 can lead to anemia, skin rashes, and neurological problems.
Vitamin B7 (Biotin)
Vitamin B7 is important for healthy skin, hair, and nails, as well as for energy metabolism. It is found in egg yolks, liver, and nuts. A deficiency in vitamin B7 is rare but can lead to skin rashes, hair loss, and neurological problems.
Vitamin B9 (Folate)
Vitamin B9 is important for cell growth and division, as well as for the production of DNA and RNA. It is found in leafy green vegetables, beans, and fortified grains. A deficiency in vitamin B9 can lead to anemia, birth defects, and neurological problems.
Vitamin B12
Vitamin B12 is essential for the production of red blood cells and the proper functioning of the nervous system. It is found in animal products like meat, fish, and dairy. A deficiency in vitamin B12 can lead to anemia, neurological problems, and fatigue.
Vitamin C
Vitamin C is important for the immune system, wound healing, and the production of collagen. It is found in citrus fruits, berries, and leafy green vegetables. A deficiency in vitamin C can lead to scurvy, a disease characterized by weakness, anemia, and bleeding gums.
Vitamin D
Vitamin D is important for the absorption of calcium and the maintenance of strong bones and teeth. It is found in fatty fish, egg yolks, and fortified dairy products. A deficiency in vitamin D can lead to rickets in children and osteomalacia in adults, both of which are characterized by weak bones.
Vitamin E
Vitamin E is important for the immune system and the protection of cells from damage caused by free radicals. It is found in nuts, seeds, and vegetable oils. A deficiency in vitamin E is rare but can lead to neurological problems and anemia.
Vitamin K
Vitamin K is important for blood clotting and the maintenance of healthy bones. It is found in leafy green vegetables, liver, and egg yolks. A deficiency in vitamin K can lead to bleeding disorders and osteoporosis.
Conclusion
It is important to eat a balanced diet that includes a variety of foods to ensure that our body gets all the vitamins it needs. A deficiency in any of the vitamins can lead to various health problems, so it is essential to be aware of the symptoms and eat a healthy diet that includes all the necessary nutrients.
