Facts About Vitamins
2/17/2016
Vitamin
Important
Dietary
Sources
Liver, milk,
Vitamin
butter, cheese,
A
and fortified
margarine;
carrots,
spinach, and
other orange
and deep-green
vegetables and
fruits
Fortified milk
Vitamin
and margarine,
D
fish liver oils,
butter egg
yolks(sunlight
on skin also
produces
vitamin D)
Vitamin E Vegetable oils,
whole grains,
nuts and seeds,
green leafy
vegetables,
asparagus,
peaches
Vitamin K Green leafy
vegetables,
smaller
amounts wide
spread in other
foods
Vitamin C Peppers,
broccoli,
spinach,
Brussels
sprouts, citrus
fruits,
strawberries,
tomatoes,
potatoes,
cabbage, other
fruits and
vegetables
Major
Functions
Signs of Prolonged
Deficiency
Toxic Effects
of Megadoses
Maintenance of
vision skin,
linings of the
nose mouth,
digestive and
urinary tracts,
immune function
Night blindness’
dry, scaling skin,
increased
susceptibility to
infection, loss of
appetite, anemia and
kidney stones
Development and
maintenance of
bones and teeth,
promotion of
calcium
absorption
Rickets(bone
deformities) in
children, bone
softening, loss and
fractures in adults
Headache,
vomiting and
di8arrhea,
vertigo, double
vision, bone
abnormalities,
liver damage,
miscarriage
and birth
defects
Kidney
damage,
calcium
deposits in soft
tissues,
depression,
death
Protection and
maintenance of
cellular
membranes
Red blood cell
breakage and
anemia, weakness,
neurological
problems, muscle
cramps
Production of
factors essential
for blood clotting
Hemorrhaging
Maintenance and
repair of
connective tissue,
bones, teeth and
cartilage.
Promotion of
healing aid in
iron absorption
Scurvy, anemia,
reduced resistance
to infection,
loosened teeth, joint
pain, poor wound
healing, hair loss,
poor iron absorption
Relatively
nontoxic, but
may cause
excess
bleeding or
formation of
blood clots
Anemia,
jaundice
Urinary stones
in some
people, acid
stomach from
ingesting
supplements in
pill form,
nausea,
diarrhea,
headache,
fatigue
Facts About Vitamins
2/17/2016
Thiamin
Whole-grain
and enriched
breads and
cereals, organ
meats, lean
pork, nuts,
legumes
Conversion of
carbohydrates
into usable forms
of energy,
maintenance of
appetite and
nervous system
function
Riboflavin Dairy
Energy
products,
metabolism,
enriched breads maintenance of
and cereals,
skin, mucous
organ meats,
membranes, and
lean meats,
nervous system
poultry, fish,
structures
green vegetable
Niacin
Eggs, poultry,
Conversion of
fish, milk,
carbohydrates,
whole grains,
fats, and protein
nuts, enriched
into usable forms
breads and
of energy
cereals, meats,
legumes
Vitamin
Eggs, poultry,
Protein and
B-6
fish, whole
neurotransmitter
grains, nuts,
metabolism, red
soybeans, liver, blood cell
kidney, pork
synthesis
Folate
Green leafy
Amino acid
vegetables,
metabolism
yeast, oranges, synthesis of RNA
whole grains,
and DNA, new
legumes, liver
cell synthesis
Vitamin
Eggs, milk,
Synthesis of
B-12
meats, other
blood cells and
animal foods
other metabolic
reactions
Biotin
Cereals, yeast, Metabolism of
egg yolks, soy fats,
flour, liver,
carbohydrates,
widespread in
and proteins
foods
Beriberi (symptoms
include muscle
wasting, mental
confusion, anorexia,
enlarged heart,
nerve changes)
None Reported
Cracks at corners of
mouth, sore throat,
skin rash,
hypersensitivity to
light, purple tongue
None Reported
Pellagra(symptoms
include diarrhea,
dermatitis,
inflammation of
mucous membranes,
dementia)
Flushing of the
skin, nausea,
vomiting,
diarrhea, liver
dysfunction,
glucose
intolerance
Neurological
abnormalities
and damage
Anemia,
convulsions, cracks
at corners of mouth,
dermatitis, nausea,
confusion
Anemia, weakness,
fatigue, irritability,
shortness of breath
swollen tongue
Masking of
Vitamin B-12
deficiency
Anemia, fatigue,
nervous system
damage, sore tongue
None reported
Rash, nausea,
vomiting, weight
loss, depression,
fatigue, hair loss
None Reported