Vitamin Functions, Sources, and Deficiencies

sarowuci's version from 2015-07-13 11:06


Question Answer
Thiamin (B1) FunctionCoenzyme (Metabolism of CHO)
Thiamin (B1) SourcesGrains, meats, nuts, legumes
Thiamin (B1) Deficiency Beriberi
Riboflavin (B2) FunctionCoenzyme (Oxidative processes e.g. glycolysis, fatty acid oxidation)
Riboflavin (B2) SourcesDairy, meats, green veggies
Riboflavin (B2) DeficiencyAbnormal growth, skin lesions (dermatitis), oral sores
Niacine (B3) FunctionCoenzyme
Niacine (B3) Sourcemeats, poultry, fish, legumes, peanuts, cereals
Niacine (B3) DeficiencyPellagra (diarrhea, dermatitis, dementia)
Panthothenic Acid (B5) FunctionCoenzyme (Rqd for enzyme metabolism)
Panthothenic Acid (B5) SourcesPlant and animal derived foods
Panthothenic Acid (B5) DeficiencyVery rare (but symptoms include: fatigue, nausea, loss of appetite, depression)
Vitamin B6 FunctionSix major derivatives with vitamin acitivites (pyridoxine)
Vitamin B6 SourcesMeat, fish, poultry, noncitrus fruits
Vitamin B6 DeficiencyDermatitis, anemia, CNS problems
Folic Acid FunctionCoenzyme
Folic Acid SourcesLeafy greens, liver
Folic Acid Deficiencyanemia, neural tube defects (pregnancy)
Cobalamin (B12) FunctionCoenzyme; important for nerve function
Cobalamin (B12) Sourcemeat, poultry, fish, milk (most animal products)
Cobalamin (B12) Deficiencypernicious anemia, irreversible nerve damage
Biotin FunctionCoenzyme
Biotin SourceLiver, egg yolk, whole grains, nuts, legumes
Biotin DeficiencyVery rare (except in patients on total parenteral nutrition or those consuming large amounts of raw eggs)
Ascorbic Acid (C) FunctionElectron donor in redox reactions
Ascorbic Acid (C) SourceFruits and veggies
Ascorbic Acid (C) DeficiencyFatigue and scurvy
Retinol (A) FunctionServes as light gathering part of visual pigment, immune function, cell differentiation and turnover
Retinol (A) SourcesDairy products (milk, eggs) liver, yellow-orange fruits and veggies
Retinol (A) DeficiencyNight blindness, xerophthalmia, decreased tear production, inability to taste
Vitamin D FunctionMineralization of bones and calcium absorption (Regulation of Ca2+ turnover)
Vitamin D SourcesProduced in skin from sun, eggs, oily fish
Vitamin D DeficiencyRickets (children), osteomalacia (elderly), hypercalcaemia, increased risk of fractures, thirst
Vitamin E FunctionPrevents oxidization of lipids (Antioxidant)
Vitamin E SourcesPlant oils, nuts and seeds
Vitamin E DeficiencyRare - but can cause hemolytic anemia, neurological deficits
Vitamin K FunctionProcoagulant factor, strengthens bones
Vitamin K SourcesGreen leafy vegetables, some vegetable oils and intestinal bacteria
Vitamin K DeficiencyBleeding disorders