Tricks to Remember Vitamins and Deficiency & Download Complete Notes

Water-soluble

Vitamin Name

Other Names of Vitamin

Biological Function

Food Sources

Symptoms of deficiency

Thiamin

Vitamin B₁

Component of a coenzyme in the carbohydrate metabolism; supports normal nerve function

Pork, Oatmeal, Brown Rice, Vegetables, Potatoes, Liver, Eggs

Impairment of the nerves and heart muscle wasting

Folic Acid (B9)

Folate, Folacin, Pteroylglutamic Acid

Component of coenzymes in DNA synthesis, metabolism of amino acids; required for cell division, maturation of red blood cells

Leafy Vegetables, Pasta, Bread, Cereal, Liver

Impaired formation of red blood cells, weakness, irritability, headache, palpitations, inflammation of mouth, neural tube defects in fetus

Niacin (B3)

Nicotinic Acid, Nicotinamide

Component of coenzymes used broadly in cellular metabolism, oxidation of fuel molecules, and fatty acid and steroid synthesis

Meat, Fish, Eggs, Many Vegetables, Mushrooms, Tree Nuts

Skin lesions, gastrointestinal disturbances, nervous symptoms

Riboflavin

Vitamin B₂

Component of coenzymes required for energy production and lipid, vitamin, mineral, and drug metabolism; antioxidant

Dairy Products, Bananas, Popcorn, Green Beans, Asparagus

Inflammation of the skin, tongue, and lips; ocular disturbances; nervous symptoms

Vitamin B₆

Pyridoxine, Pyridoxal, Pyridoxamine

Component of coenzymes in the metabolism of amino acids and other nitrogen-containing compounds; synthesis of hemoglobin, neurotransmitters; regulation of blood glucose levels

Meat, Vegetables, Tree Nuts, Bananas

Dermatitis, mental depression, confusion, convulsions, anemia

Pantothenic Acid

Vitamin B5

As a component of coenzyme A, essential for the metabolism of carbohydrate, protein, and fat; cofactor for elongation of fatty acids

Fortified cereals,

Organ meats (liver, kidney)

Chicken breast, Mushrooms,

Avocado,

Nuts, seeds,

Dairy milk

Weakness, gastrointestinal disturbances, nervous symptoms, fatigue, sleep disturbances, restlessness, nausea

Vitamin B₁₂

Cobalamin, Cyanocobalamin

Cofactor for enzymes in the metabolism of amino acids (including folic acid) and fatty acids; required for new cell synthesis, normal blood formation, and neurological function

Meat And Other Animal Products

The smoothness of the tongue, gastrointestinal disturbances, nervous symptoms

Vitamin C

Ascorbic Acid

Antioxidant; synthesis of collagen, carnitine, amino acids, and hormones; immune function; enhances absorption of non-heme iron (from plant foods)

Many Fruits and Vegetables, Liver

Swollen and bleeding gums, soreness and stiffness of the joints and lower extremities bleeding under the skin and in deep tissues, slow wound healing, anemia

Biotin (B7)

Cofactor in carbohydrate, fatty acid, and amino acid metabolism

Raw Egg Yolk, Liver, Peanuts, Leafy Green Vegetables

Dermatitis, hair loss, conjunctivitis, neurological symptoms

Fat-Soluble

Vitamin Name

Other Names of Vitamin

Biological Function

Food Sources

Symptoms of deficiency

Vitamin A

Retinol, Retinal, Retinoic Acid, Beta-Carotene (Plant Version)

Normal vision, the integrity of epithelial cells (mucous membranes and skin), reproduction, embryonic development, growth, immune response

Liver, Orange, Ripe Yellow Fruits, Leafy Vegetables, Carrots, Pumpkin, Squash, Spinach, Fish, Soya Milk, Milk

Ocular disturbances leading to blindness, growth retardation, dry skin, diarrhea, vulnerability to infection

Vitamin D

Calciferol, Calatriol (1,25-Dihydroxy Vitamin D₁ Or Vitamin D Hormone), Cholecalciferol (D₃; Plant Version), Ergocalciferol (D₂; Animal Version)

Maintenance of blood calcium and phosphorus levels, proper mineralization of bones

Fish, Eggs, Liver, Mushrooms

Defective bone growth in children, soft bones in adults

Vitamin E

Alpha-Tocopherol, Tocopherol, Tocotrienol

Antioxidant; interruption of free radical chain reactions; protection of polyunsaturated fatty acids, cell membranes

Many Fruits And Vegetables, Nuts And Seeds

Peripheral neuropathy, breakdown of red blood cells

Vitamin K

Phylloquinone, Menaquinone, Menadione, Naphthoquinone

Synthesis of proteins involved in blood coagulation and bone metabolism

Leafy Green Vegetables Such as Spinach, Egg Yolks, Liver

Impaired clotting of the blood and internal bleeding