Vitamin Functions, Sources, and Deficiencies

cokeroho's version from 2017-03-02 14:56


Question Answer
Thiamin (B1) FunctionCoenzyme of energy metabolism
nerve membrane integrity
Thiamin (B1) Sourcespork, whole and enriched grains, legumes
Thiamin (B1) DeficiencyBeriberi, wasting of lower extremities, wet, edema
Riboflavin (B2) FunctionCoenzyme of energy metabolism
Riboflavin (B2) Sourcesmilk, meat, leafy greens, enriched grains
Riboflavin (B2) Deficiencycracks at corners of mouth, sensitive to light, skin rash
Niacine (B3) FunctionCoenzyme of energy metabolism
Niacine (B3) Sourceproteins, enriched grains, peanuts, tryptophan
Niacine (B3) DeficiencyPellagra (diarrhea, dermatitis, dementia, death)
Pantothenic Acid FunctionCoenzyme of energy metabolism
involved in synthesis of many compounds
Pantothenic Acid Sourceswidespread, meats, whole grains
Pantothenic Acid Deficiencyhypoglycemia
Vitamin B6 Functionamino acid metabolism
fat metabolism
makes hemoglobin for rbc
neurotransmitter synthesis
Vitamin B6 SourcesMeat, potatoes, bananas
Vitamin B6 Deficiencyanemia, depression, rashes
Folate Functioncoenzyme involved in DNA synthesis
participates with B12
Folate Sourcesenriched grains, green vegetables, legumes, liver
Folate Deficiencyimpaired cell division, megaloblastic anemia, neural tube defects (infants)
B12 Functionparticipates with folate
maintains sheath around nerves
new cell synthesis
B12 Sourceanimal based foods, fortified cereals, nutritional yeast
B12 Deficiencypernicious anemia
poor nerve fxn
Biotin FunctionCoenzyme of carb, fat, and protein metabolism
Biotin Sourcewidespread in foods, egg yolk, whole grains
Biotin Deficiencyhair loss, muscle pain, fatigue
Vitamin CAntioxidant
collagen synthesis
helps in iron absorption
supports immune system
Vitamin Ccitrus, cabbage type, dark green veggies, potatoes
Vitamin CScurvy, bleeding gums, frequent infections, poor wound healing, bruising
Retinol (A) FunctionRole in vision, cell differentiation and turnover
Retinol (A) Sourcesliver, milk, eggs, yellow-orange fruits and veggies
Retinol (A) Deficiencyvision problems and reduced immune
Vitamin D FunctionMineralization of bones and calcium absorption
Vitamin D SourcesProduced in skin from sun, fortified foods
Vitamin D DeficiencyRickets (children), osteomalacia (elderly)
Vitamin E FunctionPrevents oxidization of lipids
Vitamin E SourcesVegetable oils, nuts and seeds
Vitamin E DeficiencyRare
Vitamin K FunctionRegulates biological activities in some proteins
Vitamin K SourcesGreen leafy vegetables
Vitamin K DeficiencyNone listed