Table

Source and role of Principal vitamins

Vitamin Best Food Source Function Deficiency disease
Retional : (Vitamin A) (Fatsoluble) Carrots, Yellow and green vegetables, Other sources include butter, milk, fish-liver oil Synthesis of the purple of the retinal rods. Maintains general health and vigour of epithelial cells. Hence essential for good skin and hair.
  • Night blindness: inability to see in the dark.
  • Xerophthalmia : drying of cornea and ulceration.
  • Keratinization of eptthelium : Dry skin and hair.
Thiamine (Vitamin B1) (Water Soluble) Whole grains, yeast, liver, egg, pork, nuts Carbohydrates metabolism, Ensures normal functioning of the central nervous system. Beri-beri : Partial paralysis of skeletal muscles and digestive disturbances
Riboflavin (Vitamin B2) (Water Soluble) Cereals, legumes, milk, egg, liver, kidney, yeast Essential carbohydate and protein metabolism especiially in the cells of the eye, skin, intestines and blood. Arbiflavonosis : Characterised by corneal ulceration and cracking of skin (especially around the lips).
Niacin (Water Soluble) Lean, meat, liver, milk, eggs, nuts, whole grains inhibits production of cholesterol and helps in the break-down of fats. Proteins and carbohydrates. Pellagra : Characterised by dermatities (skin inflammation), Diarrhoea and dementia (loss of intellectual function) (3-D).
Pyridoxine (Vitamin B6) (Water Soluble) Salomon, yeast, yogurt, corn, spinach, cheese, cereals & legumes. Also synthesised by intestial bacteria. Essential foraminoacid metabolism. Assists in production of antibodies. Epileptioform : Seizures observed in children. Symptoms include dermatitis of eyes, nose and mouth; retarded growth.
Folic Acid (Water Soluble) Yeast, liver, green leafy, vegetables. Synthesized by intenstinal bacteria also. Helps normal production of blood cells. Identified in chromosomes an important reproductive factor. Macrocytic anaemia : Production of abnormally large red blood cells.
Cyanocobalamine (Vitamin B12) (Water Soluble) Liver, Kidney, meat, eggs, milk and cheese. (Note : Absent in vegetables, only Vitamin containing cobalt). Necessary for red blood cells formation and normal functioning of nervous system
  • Pernicious anaemia
  • Neuro-psychiatric abnormalities : Memory loss, mood and personality changes.
Ascorbic acid (Vitamin C (Water Soluble) Citrus fruits, tomatoes, cabbage. Influences permeability of capillary walls. Develops immunity against diseases. Forms collagen. Scurvy : Swollen gums, teeth loss, bleeding gums, body more prone to infections.
Calciferol(Vitamin D) (Fat Soluble) Fish liver oil, egg yolk, milk, butter. Also synthesized in the human body by the skin under the influence of sunlight. Controls calcium and phosphorus levels in metabolism which contribute to formation of teeth and bones. Rickets in children, bow shaped hands and legs. Oesteomalasia (demineralization of bones). Bones prone to easy fractures.
Tocopherol (Vitamin E) (Fat Soluble) Wheat germ, fresh nuts, seed oils, green leafy vegetables As anti-oxidant which protects lipids of cells memberances against oxygen damage Deficiency not reported in humans, Causes sterility in rats.
Phylloquinones (Vitamin K) (Fat Soluble) Liver, spinach, cauliflower, green vegetables, tomatoes. Assists in the production of prothrombin and other factors that ensure normal clotting of blood. Haemorrhage : Subcutaneous and intramuscular bleedings due to delayed clotting time.
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