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Vitamins and their source of food . that we need for everyday life


Vitamins are a group of compound, required in small quantity for controlling metabolism and body functioning.

Vitamins are two typesfat soluble (A, D, E, K) and water soluble (B and C)

Fat soluble Vitamins:

Vitamins (Name)
Rich food source
Deficiency      Diseases
A (Retinol)
Fish liver oils, dairy product, liver, most leafy vegetables and carrots contain carotene that can be converted into retinol
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.

Dryskin,night blindness (Nyctalopia)
D (Calciferol)
Fish oils, egg yolk and butter. It can be made by the action of sunlight on skin
Promotes absorption of calcium from intestine.
Necessary for formation of normal bone
Rickets in children (soft bones that bend easily). Osteomalacia (painful bones) in adults

E (Tocopherol)
Vegetables oils, cereal products, whole grain, nuts, egg, butter etc
Formation of red blood cells, affect muscles and reproductive system.
Maintain healthy cholesterol  level
Mild anaemia and sterility.
K (Phylloquinone)
Fresh, dark green vegetables. Also made by gut bacteria
Formation of prothrombin (involved in blood clotting
Delayed clotting time. May occur in new born babies before their gut bacteria become established
Water soluble Vitamins

Rich food source
Deficiency Diseases
Pork, cereals, nuts, seeds, yeast, whole grain

Essential in converting glucose to energy
Important to nerve function
Beri-beri (weakness of limb muscles)
B2 (Riboflavin)
Milk , milk products, leafy vegetables, eggs
Involved in the formation of RBC, maintenance of body tissue particularly skin and eyes
Essential for metabolizing carbohydrates, fats and lipids.
Cracked skin, blurred vision
Meat, whole grain, cereals, beans
Important for nervous system, digestive system and skin health
Pellagra (severe skin problem, diarrhoea, dementia)
B5(Pentothenic Acid)
Whole grain cereals and legumes
Part for an enzyme needed for energy metabolism
Pellagra, dermatitis, diarrhoea
Meat, fish, egg, vegetables
Used to build RBC and maintain nerve tissue

Necessary for immune system functioning

Skin problem, nerve disorder

B9 (Folic Acid)
Leafy green vegetables, liver,
Necessary  to build nucleic acid, which are essential  for making new cells especially RBC
Liver, milk, fish, meat
Help build and maintain protective nerve sheath
Needed for RNA and DNA synthesis.
Pernicious anaemia, nerve disorder
C (Ascorbic acid)
Citrus fruits , tomatoes, leafy vegetables
Protect cellular function
Important for immune system
Scurvy (bleeding of gums, teeth falling)