Vitamin Functions, Sources, and Deficiencies

xedasiza's version from 2018-01-29 23:29


Question Answer
Thiamin (B1) FunctionCoenzyme
Thiamin (B1) SourcesGrains, meats, nuts, legumes
Thiamin (B1) Deficiency Beriberi + wernicke korsakoff
Riboflavin (B2) FunctionCoenzyme
Riboflavin (B2) SourcesDairy, meats, green veggies
Riboflavin (B2) DeficiencyAbnormal growth, skin lesions, neuropathy
Niacine (B3) FunctionCoenzyme
Niacine (B3) Sourcemeats, poultry, fish, legumes, peanuts, cereals
Niacine (B3) DeficiencyPellagra (diarrhea, dermatitis, dementia)
Panthothenic Acid (B5) FunctionCoenzyme
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 Functioncoenzyme
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) FunctionElectron donor in redox reactions
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