Vitamins
Vitamins are a group of compound, required in small quantity for controlling metabolism and body functioning.
Fat soluble Vitamins:
Vitamins (Name)
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Rich food source
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Functions
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Deficiency Diseases
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A (Retinol)
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Fish liver oils, dairy product, liver, most leafy vegetables and carrots contain carotene that can be converted into retinol
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Needed for normal growth and induce differentiation of cells
Regeneration of rhodopsin in rod cells of the eyes. Maintain of normal vision
Essential for immune system.
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Dryskin,night blindness (Nyctalopia)
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D (Calciferol)
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Fish oils, egg yolk and butter. It can be made by the action of sunlight on skin
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Promotes absorption of calcium from intestine.
Necessary for formation of normal bone
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Rickets in children (soft bones that bend easily). Osteomalacia (painful bones) in adults
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E (Tocopherol)
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Vegetables oils, cereal products, whole grain, nuts, egg, butter etc
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Formation of red blood cells, affect muscles and reproductive system.
Maintain healthy cholesterol level
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Mild anaemia and sterility.
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K (Phylloquinone)
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Fresh, dark green vegetables. Also made by gut bacteria
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Formation of prothrombin (involved in blood clotting
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Delayed clotting time. May occur in new born babies before their gut bacteria become established
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Water soluble Vitamins
Vitamins
|
Rich food source
|
Function
|
Deficiency Diseases
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B1 (Thiamine)
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Pork, cereals, nuts, seeds, yeast, whole grain
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Essential in converting glucose to energy
Important to nerve function
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Beri-beri (weakness of limb muscles)
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B2 (Riboflavin)
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Milk , milk products, leafy vegetables, eggs
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Involved in the formation of RBC, maintenance of body tissue particularly skin and eyes
Essential for metabolizing carbohydrates, fats and lipids.
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Cracked skin, blurred vision
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B3 (Niacin)
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Meat, whole grain, cereals, beans
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Important for nervous system, digestive system and skin health
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Pellagra (severe skin problem, diarrhoea, dementia)
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B5(Pentothenic Acid)
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Whole grain cereals and legumes
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Part for an enzyme needed for energy metabolism
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Pellagra, dermatitis, diarrhoea
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B6(Pyridoxine)
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Meat, fish, egg, vegetables
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Used to build RBC and maintain nerve tissue
Necessary for immune system functioning
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Skin problem, nerve disorder
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B9 (Folic Acid)
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Leafy green vegetables, liver,
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Necessary to build nucleic acid, which are essential for making new cells especially RBC
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Anaemia
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B12(Cyanocobalamine)
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Liver, milk, fish, meat
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Help build and maintain protective nerve sheath
Needed for RNA and DNA synthesis.
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Pernicious anaemia, nerve disorder
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C (Ascorbic acid)
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Citrus fruits , tomatoes, leafy vegetables
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Protect cellular function
Important for immune system
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Scurvy (bleeding of gums, teeth falling)
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