Essential Vitamins: Functions, Deficiency Symptoms and Food Sources
Vitamins: Biological Functions, Deficiency Anomalies and Food Sources
Fat-Soluble Vitamins
| Vitamin | Biological Function | Anomalies Due to Deficiency | Food Sources |
|---|---|---|---|
| Vitamin A (retinol) | Antioxidant; supports growth, skin and vision, and bone growth. | Infections; dry skin and eyes; night blindness (difficulty adapting to darkness). | Liver, carrots, dairy products, eggs and sweet potatoes. |
| Vitamin D (calciferol) | Mineralization of bones; favors calcium absorption and phosphorus absorption in the intestine. | Rickets in children; osteomalacia (softening of bones) in adults. | Fatty fish, egg yolks and fortified dairy products. |
| Vitamin E (tocopherol) | Antioxidant; protects against cancer and heart disease; supports the immune system. | Rarely a problem; can cause fertility impairment in some animals and neurological problems in humans. | Vegetable oils, fruits, legumes, nuts and seeds. |
| Participates in blood coagulation. | Hemorrhage (bleeding). | Lettuce, spinach, cabbage and tomatoes. |
Water-Soluble Vitamins
| Vitamin | Biological Function | Anomalies Due to Deficiency | Food Sources |
|---|---|---|---|
| Vitamin C (ascorbic acid) | Antioxidant; intervenes in collagen synthesis; favors iron absorption; stimulates defenses against infections. | Scurvy, bleeding and increased susceptibility to infections. | Fresh fruits and vegetables. |
| Vitamin B1 (thiamine) | Intervenes in glucose metabolism; fundamental for the proper functioning of the nervous system and heart. | Nervous system disorders and heart weakening. | Meats, and whole grains and legumes. |
| Vitamin B2 (riboflavin) | Intervenes in energy metabolism; supports skin health and muscles. | Skin and mucous membrane lesions. | Milk and dairy products, eggs, and fortified bread products. |
| Vitamin B3 (nicotinamide) | Participates in synthesis and degradation of glucose, fatty acids and amino acids. | Pellagra (a disease of the 3 Ds: dermatitis, diarrhea and dementia). | Spinach, meats, fish and cereals. |
| Vitamin B12 (cyanocobalamin) | Participates in metabolism of nucleic acids, proteins and lipids; supports red blood cell formation. | Pernicious anemia, psychosis, ulcers, nerve degeneration and menstrual disorders. | Meats and organ meats. |