Vitamin Functions, Sources, and Deficiencies

lepogeye's version from 2016-05-20 13:22


Question Answer
Thiamin (B1) Functionenergy release
normal nervous system
Thiamin (B1) SourcesGrains, milk, meat
Thiamin (B1) Deficiency Beriberi + wernicke korsakoff
Riboflavin (B2) Functionnormal growth healthy skin
Riboflavin (B2) Sourcesmilk,liver, green veggies
Riboflavin (B2) DeficiencyAbnormal growth, skin lesions, neuropathy
Niacine (B3) Functionmetabolism, growth and energy release
Niacine (B3) Sourcemeats, poultry, fish, legumes, peanuts, cereals
Niacine (B3) DeficiencyPellagra (diarrhea, dermatitis, dementia)
Panthothenic Acid (B5) SourcesPlant and animal derived foods
Panthothenic Acid (B5) DeficiencyVery rare
Vitamin B6 FunctionSix major derivatives with vitamin acitivites (pyridoxine)
Vitamin B6 SourcesMeat, fish, poultry, noncitrus fruits
Vitamin B6 Deficiencydermatitis, anemia, CNS problems
Folic Acid Functionfoteal development
formation of red blood cells
Folic Acid SourcesLeafy greens and lentils
Folic Acid Deficiencyanemia, neural tube defects (pregnancy)
Cobalamin (B12) FunctionCoenzyme
Cobalamin (B12) Sourcemeat, poultry, fish, milk
Cobalamin (B12) Deficiencypernicious anemia
Biotin FunctionCoenzyme
Biotin SourceLiver, egg yolk, whole grains, nuts, legumes
Biotin DeficiencyVery rare
Ascorbic Acid (C) Functionhelps absorb iron and wound healing
Ascorbic Acid (C) SourceFruits and veggies
Ascorbic Acid (C) DeficiencyFatigue and scurvy
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