Chapter Nutrition Complete Vitamins Explained Vitamin A B C D E K 

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Overview of Vitamins

Vitamins are organic micronutrients required in small amounts for growth, metabolism, and maintenance of health. They fall into two categories:

  • Fat-soluble: A, D, E, K (stored in body fat)
  • Water-soluble: C and B group (not stored extensively; excess excreted)

Vitamin A

Functions: Vision (retinal), immune support, skin health.

Sources: Liver, dairy, eggs, orange/yellow vegetables (carrots, sweet potatoes), leafy greens.

Deficiency: Night blindness, dry skin, increased infection risk.

Vitamin B Complex

VitaminRoleSourcesDeficiency
B₁ (Thiamine)Energy metabolism, nerve functionWhole grains, pork, legumesBeriberi, Wernicke-Korsakoff
B₂ (Riboflavin)Energy, redox reactionsDairy, eggs, green vegetablesAriboflavinosis (mouth sores)
B₃ (Niacin)DNA repair, metabolismMeat, legumes, cerealsPellagra (dermatitis, dementia)
B₅ (Pantothenic Acid)CoA synthesisWidespread: meat, whole grainsRare (fatigue)
B₆ (Pyridoxine)Amino acid metabolismMeat, bananas, potatoesAnemia, neuropathy
B₇ (Biotin)Carb & fat metabolismEggs, nuts, seedsHair loss, dermatitis
B₉ (Folate)DNA synthesis, pregnancyLeafy greens, legumesMegalo­blastic anemia, neural tube defects
B₁₂ (Cobalamin)Red blood cells, nerve healthAnimal productsPernicious anemia, neuropathy

Vitamin C

Functions: Collagen synthesis, antioxidant, iron absorption.

Sources: Citrus fruits, berries, peppers, broccoli.

Deficiency: Scurvy (bleeding gums, poor wound healing).

Vitamin D

Functions: Calcium/phosphate homeostasis, bone health.

Sources: Sunlight (skin synthesis), fatty fish, fortified dairy.

Deficiency: Rickets in children, osteomalacia in adults.

Vitamin E

Functions: Antioxidant protecting cell membranes.

Sources: Vegetable oils, nuts, seeds, green vegetables.

Deficiency: Rare; nerve and muscle damage.

Vitamin K

Functions: Blood clotting (coagulation factors), bone metabolism.

Sources: Leafy greens, fermented foods, gut bacteria synthesis.

Deficiency: Bleeding tendency, poor bone health.

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