Vitamins: Functions, Diseases, and Sources
| Vitamin | Main Functions | Deficiency Diseases | Natural Sources (Remedy) |
|---|---|---|---|
| A (Retinol) |
- Essential for vision. - Maintains healthy skin and hair. - Boosts immune function. |
- Night Blindness - Xerophthalmia (dry eyes) |
- Carrots, Sweet Potatoes, Spinach, Pumpkin - Milk, Cheese, Egg yolk - Fish oil |
| B1 (Thiamine) |
- Helps convert food into energy. - Crucial for the nervous system. |
- Beriberi |
- Whole grains, Nuts, Seeds - Legumes (Dals), Peas, Meat |
| B2 (Riboflavin) |
- Aids in energy production and cell growth. - Important for skin, lips, and eye health. |
- Cracked skin, sores at mouth corners - Anemia |
- Milk, Yogurt, Cheese - Leafy greens - Eggs, Meat |
| B3 (Niacin) |
- Essential for the digestive and nervous systems. - Helps lower cholesterol. |
- Pellagra - Diarrhea, Dementia, skin inflammation |
- Meat, Fish - Nuts, Legumes - Whole grains |
| B5 (Pantothenic Acid) |
- Crucial for energy metabolism. - Aids in hormone production. |
- Fatigue, Insomnia, Burning Feet Syndrome |
- Meat, Eggs, Mushrooms - Avocado, Broccoli - Whole grains |
| B6 (Pyridoxine) |
- Important for brain development and function. - Assists in Red Blood Cell (RBC) formation. |
- Anemia - Nervous system disorders, Irritability |
- Banana, Potato, Avocado - Chicken, Fish - Nuts, Legumes |
| B7 (Biotin) |
- Aids in the metabolism of carbs, fats, and proteins. - Good for hair and nails. |
- Hair loss, Skin rashes |
- Egg yolk, Nuts - Sweet potatoes - Mushrooms |
| B9 (Folic Acid) |
- Crucial for cell growth and DNA synthesis. - Essential for fetal development during pregnancy. |
- Megaloblastic Anemia - Birth defects (neural tube defects) |
- Leafy green vegetables, Broccoli - Legumes, Nuts - Citrus fruits, Eggs |
| B12 (Cobalamin) |
- Required for RBCs and nerve cells. - Aids in DNA synthesis. |
- Pernicious Anemia - Nerve damage |
- Meat, Fish, Eggs - Milk, Cheese (animal-based sources only) |
| C (Ascorbic Acid) |
- Strengthens the immune system. - Aids in wound healing and collagen formation. |
- Scurvy - Bleeding gums, Fatigue |
- Citrus fruits (Oranges, Lemons), Strawberries - Broccoli, Bell peppers - Tomatoes |
| D (Calciferol) |
- Facilitates calcium and phosphorus absorption for bone health. - Boosts immunity. |
- Rickets - Osteomalacia (softening of bones) |
- **Sunlight** - Fatty fish (Salmon), Egg yolks - Fortified milk |
| E (Tocopherol) |
- Acts as an antioxidant, protecting cells. - Important for skin health and immunity. |
- Nerve damage, Vision problems |
- Nuts (Almonds, Walnuts), Seeds - Vegetable oils - Green vegetables |
| K (Phylloquinone) |
- Essential for blood clotting. - Important for bone health. |
- Excessive Bleeding |
- Leafy green vegetables (Spinach, Kale) - Cabbage, Broccoli - Eggs |
