Vitamins are the most important compounds which help in the proper metabolism in the body. Some of the types and the functions of vitamins are:
Vitamin A
Uses: Vitamin A is necessary for normal eyesight, body tissues, growth and bone formation, and resistance to infection.
Sources: Liver, fish liver oils, whole or fortified milk, eggs, carrots and dark-green leafy vegetables, like kale.
Signs of Deficiency: Poor night vision or night blindness, loss of appetite, increased susceptibility to infection, and changes in the skin and teeth.
Vitamin B-1
Uses: Vitamin B-1 (thiamin) is useful for the normal functioning of all body cells, nerves cells. It also helps to break down carbohydrates, protein, and fat for energy.
Sources: Green peas, brewer's yeast, organ meats, lean cuts of pork, dried beans and peas, oranges, wheat germ, breads and cereals whole grain, peanuts, oysters.
Signs of Deficiency: Fatigue, loss of appetite, weight loss, gastrointestinal problems, nausea and weakness. Signs of a severe deficiency include mental confusion, muscular weakness, paralysis, heart problems and loss of reflexes.
Vitamin B-2
Uses: Vitamin B-2 (Riboflavin) is necessary for the normal release of energy from carbohydrate, protein and fat in food. It's also important for normal production and regulation of certain hormones, and formation of red blood cells.
Sources: Dairy products, meat, poultry, fish, enriched and fortified grains, cereals and bakery products, and green vegetables such as broccoli, turnip greens, asparagus and spinach.
Signs of Deficiency: Soreness of the mouth, lips and tongue, burning and itching of the eyes, loss of vision, sensitivity to light.
Vitamin B-3
Uses: Vitamin B-3 (Niacin) is essential for the release of energy from carbohydrates, synthesis of fats and formation of red blood cells.
Sources: Meat, poultry, fish, enriched cereals and grains, and nuts.
Signs of Deficiency: Weakness, loss of appetite, indigestion, skin inflammation, and lethargy. A severe deficiency results in the disease pellagra, which causes scaly skin, swollen tongue, tremors and damage to the central nervous system.
Vitamin B-6
Uses: Vitamin B-6 helps to break down carbohydrates, fats, and proteins. It plays a key role in the processing of amino acids and maintenance of the nervous system.
Sources: Chicken, fish, kidney, liver, pork, eggs, unmilled rice, soy beans, oats, whole-wheat products, peanuts and walnuts.
Signs of Deficiency: Depression, vomiting, increased susceptibility to disease and infection, skin and nerve inflammation, anemia, nausea and lethargy.
Vitamin B-12
Uses: Vitamin B-6 helps to break down carbohydrates, fats, and proteins. It plays a key role in the processing of amino acids and maintenance of the nervous system.
Sources: Meat, poultry, fish, milk, dairy products and eggs.
Signs of Deficiency: Anemia and neurological problems.
Vitamin C
Uses: Vitamin C is necessary for the formation of collagen protein, which gives structure to bones, cartilage, muscles and blood vessels, and contributes to the proper maintenance of capillaries, bones and teeth. Vitamin C promotes the healing of wounds, bone fractures, bruises, hemorrhages and bleeding gums.
Sources: Green and red peppers, collard greens, broccoli, spinach, tomatoes, potatoes, strawberries, oranges and other citrus fruits.
Signs of Deficiency: Bleeding gums, nose bleeds and wounds that heal slower than normal. Other signs include damage to blood vessels, swollen, tender joints and aching bones, general weakness, loss of appetite and dry, scaly skin. Severe deficiency leads to scurvy a disease which is characterized by anemia, tooth loss and bleeding under the skin.
Vitamin D
Uses: Vitamin D is essential in the formation and maintenance of bones and teeth by regulation of calcium and phosphorus. It also aids in the maintenance of a healthy nerve and muscle system.
Sources: Sunlight, fortified milk and margarine, eggs and butter.
Signs of Deficiency: A prolonged lack of this nutrient results in changes in the bones of children and adults. Severe deficiency causes rickets disease.
Vitamin E
Uses: As an antioxidant, Vitamin E stabilizes cell membranes and protects tissues that are found throughout the body.
Sources: Vegetable oils, margarine, nuts, wheat germ and green leafy vegetables.
Signs of Deficiency: Anemia in infants and nerve damage in adults.
Vitamin K
Uses: The main function of Vitamin K is to regulate blood clotting.
Sources: Sunlight, fortified milk and margarine, eggs and butter.
Signs of Deficiency: Vitamin K deficiency is very rare. But certain medications that affect vitamin K absorption may lead to abnormal blood clotting.
Biotin
Uses: Biotin is used by the body to manufacture and break down fats, amino acids, and carbohydrates.
Sources: Liver, egg yolk, soy flour, cereals and yeast.
Signs of Deficiency: Skin inflammation, depression, conjunctivitis, hair loss, elevated blood levels of cholesterol, anemia, loss of appetite, tingling and numbness in the hands and feet, nausea, lethargy, muscle pain, and enlargement of the liver.
Folic acid
Uses: Folic acid is essential for the normal growth and maintenance of all cells. It's main function is to maintain the cells' genetic code.
Sources: Folic acid is found in many foods, but fifty percent of it is destroyed during cooking, food processing and storage. Especially rich sources include liver, yeast, leafy green vegetables and legumes.
Signs of Deficiency: Anemia, poor growth, digestive disorders, malnutrition, diarrhea, loss of appetite, weakness, irritability, sore tongue, headaches, heart palpitations and behavioral disorders.
Pantothenic Acid
Uses: Pantothenic Acid is a B-complex vitamin required for the breakdown of fats, carbohydrates, and protein for energy. It also functions in the production of fats, cholesterol, bile, vitamin D, red blood cells, and some hormones and neurotransmitters.
Sources: Pantothenic Acid is found in many foods, but it is most abundant in meat, poultry, fish, whole grain cereals and legumes.
Signs of Deficiency: Fatigue, heart and digestive problems, respiratory infections, skin inflammation and lack of coordination may develop under severe conditions.
