13 Vitamins

  1. Vitamin A

    • Major Actions: Essential for vision, immune function, and skin health.

    • Major Sources: Carrots, sweet potatoes, spinach, and dairy products.

    • Deficiency Effects: Night blindness, dry skin, and increased susceptibility to infections.

  2. Vitamin B1 (Thiamine)

    • Major Actions: Involved in carbohydrate metabolism and nerve function.

    • Major Sources: Whole grains, pork, legumes, and nuts.

    • Deficiency Effects: Beriberi, confusion, and muscle weakness.

  3. Vitamin B3 (Niacin)

    • Major Actions: Supports metabolism and DNA repair.

    • Major Sources: Meat, fish, poultry, whole grains, and legumes.

    • Deficiency Effects: Pellagra, characterized by dermatitis, diarrhea, and dementia.

  1. Vitamin B9 (Folate)

    • Major Actions: Essential for DNA synthesis and cell division; important during pregnancy.

    • Major Sources: Leafy greens, legumes, seeds, and fortified cereals.

    • Deficiency Effects: Megaloblastic anemia and neural tube defects in pregnancy.

  2. Vitamin B12 (Cobalamin)

    • Major Actions: Necessary for red blood cell formation and neurological function.

    • Major Sources: Animal products, fortified cereals, and nutritional yeast.

    • Deficiency Effects: Anemia, fatigue, and neurological issues.

  3. Vitamin C (Ascorbic Acid)

    • Major Actions: Antioxidant, crucial for collagen synthesis and immune function.

    • Major Sources: Citrus fruits, strawberries, bell peppers, and broccoli.

    • Deficiency Effects: Scurvy, characterized by bleeding gums, weakness, and fatigue.

  4. Vitamin D

    • Major Actions: Important for calcium absorption and bone health.

    • Major Sources: Sunlight, fatty fish, fortified dairy products, and mushrooms.

    • Deficiency Effects: Ricketts in children, osteomalacia, and osteoporosis in adults.

  5. Vitamin E

    • Major Actions: Antioxidant that protects cell membranes from damage.

    • Major Sources: Nuts, seeds, vegetable oils, and green leafy vegetables.

    • Deficiency Effects: Peripheral neuropathy, muscle weakness, and vision problems.

  6. Vitamin K

    • Major Actions: Essential for blood coagulation and bone metabolism.

    • Major Sources: Leafy greens, broccoli, and fermented foods.

    • Deficiency Effects: Increased bleeding and bruising, and weakened bone structure.