CN: Vitamins and micronutrients

Vitamin A main role in vision

Promotes vision

Vitamin A role in protein synthesis

Maintains epithelial tissues and skin health

Vitamin A role in reproduction

Supports reproduction and growth

Vitamin A role in immunity

Plays a role in immunity

Vitamin A plant sources

Leafy vegetables, carrots, apricots, red palm oil

Vitamin A animal sources

Chicken liver, cod liver oil, whole egg, fortified milk

Vitamin A deficiency early sign

Night blindness

Vitamin A deficiency advanced signs

Xerosis, Bitot’s spots, keratomalacia, xerophthalmia

Vitamin D main role

Maintains serum calcium and phosphate

Vitamin D skeletal role

Maintains skeletal integrity

Vitamin D sources

Fortified milk, cereals, fatty fish, egg yolks

Vitamin D deficiency in children

Rickets

Vitamin D deficiency in adults

Osteomalacia

Vitamin E main role

Antioxidant preventing free radical damage

Vitamin E sources

Vegetable oils, unprocessed cereals, nuts, meats

Vitamin E deficiency

Peripheral neuropathy with axonal degeneration

Vitamin K main role

Carboxylation of clotting factors

Vitamin K additional role

Bone formation and enzyme regulation

Vitamin K sources

Green leafy vegetables, liver, cheeses

Vitamin K deficiency

Hemorrhages, bruising, increased hip fractures

Vitamin C biochemical role

Hydroxylation of collagen and carnitine synthesis

Vitamin C absorption role

Improves iron absorption

Vitamin C antioxidant role

Acts as antioxidant

Vitamin C sources

Citrus fruits, green vegetables, tomatoes, organ meats

Vitamin C deficiency

Scurvy, bleeding gums

Richest source of Vitamin C

Kakadu plum (3100 mg/100g)

Second richest source of Vitamin C

Camu‑camu (2800 mg/100g)

Other high Vitamin C sources

Rose hips, acerola, sea buckthorn, jujube, Indian gooseberry, baobab, blackcurrant, guava

Vitamin B1 coenzyme role

Thiamin diphosphate for energy transformation

Vitamin B1 pentose role

Coenzyme for pentose synthesis

Vitamin B1 nerve role

Neurotransmission and nerve conduction

Vitamin B1 sources

Lean pork, beef, liver, yeast, unpolished rice

Vitamin B1 deficiency

Beri‑beri (dry/wet)

Vitamin B2 role

Precursor of FAD in redox reactions

Vitamin B2 sources

Milk, organ meats, grains, broccoli

Vitamin B2 deficiency

Ariboflavinosis: swollen lips, mouth cracks, glossitis

Vitamin B3 role

Precursor of NAD in redox reactions

Vitamin B3 sources

Meat, legumes, milk, eggs, yeast

Vitamin B3 deficiency

Pellagra (dermatitis, diarrhea, dementia)

Vitamin B5 role

Coenzyme A in acyl transfer reactions

Vitamin B5 sources

Meat, grains, liver, yeast, egg yolk, legumes, GI bacteria

Vitamin B5 deficiency

Abdominal pain, depression, limb pain, spasms, neuromuscular degeneration

Vitamin B7 role

Coenzyme for carboxylation (gluconeogenesis, FA synthesis, branched chain AA metabolism)

Vitamin B7 additional role

Cell proliferation, gene silencing, DNA repair

Vitamin B7 sources

Liver, egg yolk, legumes, nuts, GI bacteria

Vitamin B7 deficiency

Alopecia, dermatitis

Vitamin B6 role

Precursor of pyridoxal phosphate (PLP)

Vitamin B6 reactions

Transamination and decarboxylation

Vitamin B6 sources

Meats, grains, nuts

Vitamin B6 deficiency infants

Hyperirritability, convulsive seizures

Vitamin B6 deficiency adults

Dermatitis, mouth inflammation

Vitamin B9 role

Coenzyme for amino acid interconversion

Vitamin B9 sources

Yeast, liver, fresh green vegetables, fruits

Vitamin B9 deficiency

Megaloblastic anemia, neural tube defects

Vitamin B12 roles

Methylation, isomerisation, amino acid metabolism, FA metabolism, DNA/RNA synthesis

Vitamin B12 sources

Animal tissues only (liver, meat, fish, eggs, poultry, shellfish, milk)

Vitamin B12 deficiency

Pernicious anemia

Calcium role

Strong bones/teeth, heart/muscle function, clotting, BP, immunity

Calcium sources

Milk, yogurt, cheese, leafy veg, broccoli, dried fish with bones, legumes

Zinc role

Enzyme function, antioxidant, genetic material, immunity, vitamin A transport, taste, wound healing, sperm production

Zinc sources

Meat, fish, poultry, shellfish, cereals, legumes, peanuts, dairy, vegetables

Zinc deficiency early signs

Impaired taste, poor immunity, skin problems, hair loss, diarrhea, fatigue, delayed wound healing, decreased growth

Zinc deficiency severe

Growth retardation, delayed sexual maturation, night blindness, corneal clouding, behavioral disturbances

Selenium role

Antioxidant with vitamin E, prevents heart muscle impairment

Selenium sources

Meat, eggs, seafood, whole grains, plants in selenium‑rich soil

Selenium deficiency

Muscular weakness, wasting, cardiomyopathy, osteoarthritis, growth retardation, Kashin‑Beck disease

Magnesium role

Bones/teeth, protein synthesis, muscle contraction, nerve impulse transmission

Magnesium sources

Nuts, legumes, cereals, dark green veg, seafood

Iodine role

Brain and nervous system development, growth, metabolism

Iodine sources

Seafood, iodized salt, plants in iodine‑rich soil

Iodine deficiency global impact

Most common cause of preventable brain damage worldwide

Iodine deficiency fetal effects

Abortions, stillbirths, congenital anomalies, cretinism

Iodine deficiency neonatal effects

↑ perinatal mortality, hypothyroidism, retarded development

Iodine deficiency child/adult effects

Goitre, impaired growth, iodine‑induced hyperthyroidism

Iodine deficiency all ages

Goitre, hypothyroidism, impaired mental function

Iron role

Hemoglobin and myoglobin for oxygen transport

Iron sources

Liver, meats, egg yolks, nuts, grains, legumes

Iron deficiency anemia signs

Pale skin, fatigue, irritability, SOB, palpitations, pica, ↓ appetite, headaches, brittle nails, mouth sores

WHO iron deficiency prevalence

4–5 billion deficient, 2 billion anemic

Hemoglobin cutoff men

Hemoglobin cutoff women

Hemoglobin cutoff children

Hemoglobin cutoff pregnant women

Enhancers of nonheme iron absorption

Vitamin C, organic acids, meat/fish/poultry

Inhibitors of nonheme iron absorption

Phytate (legumes, grains, rice), polyphenols (tea)

Sodium role

Body fluids (extracellular), nerve function

Sodium sources

Salt, meat, seafood, milk, cheese, eggs, bread, vegetables, processed foods

Potassium role

Body fluids (intracellular)

Potassium sources

Potatoes, melons, citrus, banana, fruits, vegetables, meat, milk, legumes

Goitrogens definition

Substances interfering with thyroid metabolism by blocking iodine uptake

Goitrogen food examples

Cabbage, rapeseeds, peanuts, cassava, sweet potatoes, kelp, soybeans, spinach, radish, turnips, peaches, strawberries, cauliflower, broccoli