Vitamins and Their Functions

Vitamins

Functions

Deficiency Diseases

Foods

Vitamin A

(retinol) 

Essential for good eye health 

Night blindness and keratomalacia (a condition that involves drying and clouding of the cornea)

 carrots, milk, liver (of lamb/beef/chicken), broccoli, spinach, and pumpkin

Vitamin B

Vitamin B1

(thiamine)

Essential for producing enzymes that break down blood sugar

 Beriberi (symptoms include loss of appetite, weakness) and Wernicke-Korsakoff syndrome (a disorder that affects the memory system in the brain)

Yeast, pork, sunflower seeds, brown rice

Vitamin B2

(riboflavin)

Growth and development of body cells

 A deficiency of Vitamin B2 can cause inflammation of lips and fissures in the mouth

Milk, yoghurt, meat, fish, eggs, cottage cheese, bananas

Vitamin B3

(niacinamide)

Growth and proper functioning of body cells

Pellagra (marked by dementia, diarrhoea, and dermatitis)

Milk, eggs, leafy vegetables, carrots, tofu, lentils

Vitamin B5

(pantothenic acid)

Provides energy to the body

Symptoms include paresthesia (or pins and needles)

 Milk, broccoli, avocados, yoghurt

Vitamin B6

(pyridoxine)

Formation of red blood cells

Anaemia or peripheral neuropathy (weakness, numbness, and pain due to nerve damage)

Chickpeas, liver (of lamb/beef/chicken), bananas, nuts

Vitamin B7

(biotin)

Contributes to the formation of keratin and metabolises carbohydrates, protein, and fats

dermatitis, inflammation of intestines

 egg yolk, liver (of lamb/beef/chicken), broccoli

Vitamin B9

(folic acid)

Essential for making DNA and RNA

 This form of vitamin B is advised to be taken before or during pregnancy as a deficiency can affect the foetus' nervous system

 Leafy vegetables, fruits, legumes, liver (of lamb/beef/chicken)

Vitamin B12

(cyanocobalamin)

Contribute towards a healthy nervous system

Neurological problems and some forms of anaemia

Milk and dairy products, fish, meat, eggs

Vitamin C

(ascorbic acid)

The function of Vitamin C includes collagen production, wound healing, bone formation, strengthening the immune system, and absorbing iron 

 Scurvy (a condition that causes bleeding gums and swollen mouth). A deficiency of vitamin C can also result in a decreased resistance to diseases. 

Citrus fruits like lemons, mosambi (or sweet lemon), oranges

Vitamin D

(ergocalciferol)

The function of vitamin D include healthy mineralisation of bones 

Rickets in children, softening of bones

Liver (of lamb/beef/chicken), eggs. However, the most absorbable form of vitamin D is produced by our own body when it comes in contact with sunlight. 

Vitamin E

(tocopherol)

Vitamin E Helps prevent oxidative stress

May cause haemolytic anaemia in newborns

Wheat germs, almonds, eggs, leafy greens, kiwis

Vitamin K

(phylloquinone)

Necessary for blood clotting

 Unusual susception to bleeding

Natto, green vegetables, pumpkins