Vitamin D and other nutrients

Vitamin A source

animal products, pigmented fruits and veggies

vitamin A function

vision, cellular differentiation, growth reproduction, immune system function

vitamin A deficiency

night blindness, total blindness, growth retardation, dermatitis, recurrent infections

vitamin E sources

vegetable oil, leafy vegetable, egg yolk, legumes

vitamin E function

antioxidant, strengthens cell membrane

vitamin E deficiency

mild hemolytic anemia(newborn), RBC fragility, ataxia(neurological symptoms showing lack of coordination of muscle movements)

vitamin D sources

sunlight, fortified foods, sardines, herring, tuna, salmon, cod liver oil, liver, irradiated foods

vitamin D function

proper skeletal formation, mineral homeostasis

vitamin D deficiency

rickets(children), osteomalacia(softening of bones)

vitamin K source

cabbage, cauliflower, spinach, pork, liver, soybeans

vitamin K function

forms prothrombin and 5 other coagulation proteins

vitamin K deficiency

lack of clotting, hemorrhage, esp. post-traumatic bleeding

Thiamine(B1) sources

yeast, liver, oatmeal, brown rice, whole grain flour

thiamine function

coenzyme in decarboxylation reactions

thiamine deficiency

infants: dyspnea, cyanosis, diarrhea, vomiting

adults: beriberi, Wernicke-Korsakoff syndrome

Riboflavin(B2) sources

milk, liver, eggs, meat, leafy vegetables

riboflavin function

component of 2 coenzymes catalyzing oxidation-reduction reactions

riboflavin deficiency

reduced glutathione reductase activity, mouth lesions, dermatitis, photophobia, neurological changes

Pyridoxine(B6) sources

meat, poultry, fish, potatoes, vegetables

pyrixodine function

balances Na and K, promotes RBC production

pyridoxine deficiency

infants: irritability, seizures, anemia, vomiting, weakness

adults: facial seborrhea, hyperhomocysteinemia

Niacin(B3) sources

conversion of dietary tryptophan

niacin function

component of 2 coenzymes (NAD and NADP)

niacin deficiency

pellegra

Folate(folic acid) sources

green, leafy vegetables, fruit, organ meats, yeast

folate function

coenzymes involved in 1-carbon transfer reaction

folate deficiency

megaloblastic anemia

Cobalamin(B12) sources

meat, eggs, milk

cobalamin function

coenzyme for hematopoiesis and fatty acid metabolism

cobalamin deficiency

megaloblastic anemia, neurologic abnormalities

biotin sources

numerous foods

biotin function

coenzyme for transport of carboxyl units in tissue, gluconeogenesis, lipogenesis, fatty acid synthesis

biotin deficiency

decreased appetite, decreased growth

pantothenic acid(B5) sources

liver, milk, eggs, peanuts, legumes, mushrooms, salmon, whole grains

pantothenic acid function

growth factor

pantothenic acid deficiency

exceptionally rare

ascorbic acid(vit C) sources

citrus fruits, vegetables

ascorbic acid function

formation and stabilization of collagen, increases absorption of certain minerals(iron)

ascorbic acid deficiency

scurvy

Carnitine sources

meat, poultry, fish, dairy products

carnitine function

facilitates entry of long-chain fatty acids into mitochondria for oxidation and energy production

carnitine deficiency

muscle weakness and fatigue