| Vitamin |
Major Sources |
Function in the Body |
Deficiency Symptoms |
| B1 (thiamin) |
Pork,
legumes, whole grains, peanuts |
Coenzyme
in metabolic reactions |
beriberi |
| B2
(riboflavin) |
Dairy,
meats, vegetables |
Component
of coenzymes
in energy metabolism |
Skin
lesions |
| Niacin |
legumes,
nuts, meat |
Component
of coenzymes in energy metabolism |
Skin
and gastrointestinal lesions |
| B6
(pyridoxine) |
Meats,
vegetables, whole grains |
Coenzyme
in amino acid metabolism |
Irrtability,
convulsions, muscel twitching, anemia |
| Pantothenic
acid |
Milk,
whole grains, meat |
Component
of coenzyme A in energy metabolism |
Fatigue,
numbness |
| Folic
acid (folacin) |
green
vegetables, whole grains, legumes, oranges |
Coenzyme
in nucleic and amino acid metabolism |
Anemia,
gastrointestinal disturbances, diarrhea |
| B12 |
Meats,
eggs, dairy |
Coenzyme
in nucleic acid metabolism |
Anemia,
nervous system disorders |
| Biotin |
Legumes,
vegetables, meats |
Coenzymes
in synthesis of fat, glycogen, and amino acids |
Scaly
skin, neuro-muscular disorders |
| C
(ascorbic acid) |
Citruc
fruits, tomatoes, cabbage, green peppers |
Maintaince
of cartilage, bone and dentin: collagen synthesis |
Scurvy,
weakness, impaired immunity |
| Fat
soluble |
|
|
|
| A
(retinol) |
deep
green & orange vegetables |
Componenet
of visual pigments; needed for maintance of epithelial tissues |
Vision
problems, dry scaling skin |
| D |
egg
yolk, cod-liver oil, dairy (made in human skin in presence
of sunlight) |
Promotes
bone growth; aids absorption of calcium and phosphorus |
Rickets,
bone softening |
| E
(tocopherol) |
Vegetable
oils, nuts, seeds |
Antioxidant;helps
prevents cellular damage |
possibly
anemia |
| K |
Green
vegetables, tea (also made by colon bacteria) |
inportant
in blood clotting |
Bleeding,
internal hemorrhages |