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Common Vitamins for Nutrition Example
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Vitamins in Your Diet Vitamin Source Function Deficiency Symptoms Water Soluble B1, Thiamin Liver, legumes, yeast, whole grains Coenzyme in cellular respiration Beriberi, fatigue, loss of appetite B2, Riboflavin Eggs, dairy foods, green leafy vegetables, organ meats Coenzyme in cellular respiration (in FAD and FMN) Lesions in corners of mouth, eye irritation, skin disorders B3, Niacin Liver, meat, fowl, yeast Coenzyme in cellular metabolism (in NAD and NADP) Pellagra, diarrhea, skin disorders, mental disorders B5, Pantothenic acid Eggs, yeast, liver Found in acetyl CoA Adrenal problems, reproductive problems B6, Pyridoxine Dairy foods, liver, whole grains Coenzyme in amino acid metabolism Anemia, skin problems, convulsions, slow growth B9, Folic acid Vegetables, eggs, whole grains, liver Coenzyme in formation of heme and nucleotides Anemia B12, Cobalamin Dairy foods, liver, meat, eggs Coenzyme in formation of nucleic acids and proteins, and in red blood cell formation Pernicious anemia Vitamin H, Biotin Bacteria in gut, yeast, liver Found in coenzymes Skin problems, loss of hair C, Ascorbic acid Citrus fruits, tomatoes, potatoes Aids formation of connective tissues; prevents oxidation of cellular constituents Scurvy, poor bone growth, slow healing Fat-soluble A, Retinol Fruits, vegetables, liver, dairy foods Found in visual pigments Damage to mucous membranes, night blindness D, Calciferol Fortified milk, sunshine, fish oils Absorption of calcium and phosphorous Rickets E, Tocopherol Meat, whole grains, dairy foods Muscle maintenance, prevents oxidation of cellular components Anemia K, Menadione Liver, intestinal bacteria Blood clotting Blood-clotting problems (in newborns)