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20 Jun 2021

What is vitamin?

  • Vitamins are the organic substances present in minute amounts in natural food stuffs.

  • Deficiency of Vitamins can increase the risk of developing certain health issues.

  • All most all the vitamins we need will get from the diet we take.

How many types of vitamins are present?

  • Currently there are 13 vitamins are present.

  • Among these 13 some are FAT – soluble and some are WATER – soluble vitamins.


  • Vitamin A, D, E and K are the fat soluble vitamins.

  • They are stored in fatty tissues and liver. They will store these vitamins for several days to months


  • All Vitamins of B and Vitamin C are the water soluble Vitamins.

  • Unlike fat soluble these vitamins leave the body quickly through urine, the reason why we need them the most every day.


VITAMIN A  - Retinol

  • Useful for preventing Night blindness, Infections mainly in throat, chest, and abdomen.

  • Lowers the risk of CANCER

  • For Healthy skin and hair

  • FOUND IN: Carrot, Broccoli, Pumpkin, Mangoes, Squish, Spinach, Red pepper, Cod liver oil, Kale, Cheese, Eggs, Milk, Butter etc.

  • DEFICIENCY LEADS TO: Dry eyes, Blindness, Dying cornea.

VITAMIN B1 – Thiamine

  • Useful in preventing complications in Nervous system, Brain, Muscles, Heart, Stomach and intestine.

  • It is also helpful in preventing BERIBERI disease.

  • It is given to patients suffering with peripheral neuritis, ulcerative colitis, persistent diarrhea, poor appetite.

  • FOUND IN: Yeast, Pork, Cereals, Sunflower seeds, Brown rice, Kale, Oranges, Cauliflower, Potatoes, Liver, Eggs etc.

  • DEFICIENCY LEADS TO: Beriberi, Weight loss, Anorexia, Confusion, Short term memory loss.

VITAMIN B2 – Riboflavin

  • Useful in breakdown of protein, Fats, and carbohydrates.

  • Maintain health of Liver, Eyes, Muscles and Skin. Also helps in production of Hormones from Adrenal Gland.

  • It can also prevent Cataracts and Migraine headache.

  • FOUND IN: Fish, Meat, Dairy products, Eggs, Beans, Peas, Nuts, Mushrooms, Pumpkin, Sweet potato, Whole grain breads, Yeast extracts etc.

  • DEFICIENCY LEADS TO: Cracks at the corner of the mouth, Cracked lips, Dry skin, Inflammation of tongue, Mouth ulcers, Sore throat, Iron – deficiency anemia, Scrotal dermatitis.

VITAMIN B3 – Niacin, Niacinamide

  • It plays role in converting the food into energy also helps the body to use proteins and fats and keeps Skin, Hair and Nervous system healthy.

  • Along with statins vitB3 is also given to control cholesterol.

  • FOUND IN: Beef liver, Chicken Breast, Salmon, Brown rice, Dry roasted peanut, Tomatoes, Carrots, Tofu, Lentils etc.

  • DEFICIENCY LEADS TO: Pellagra, Rough appearance of the skin, Bright red tongue, Vomiting, Circulatory problem, Head ache, Memory loss.

VITAMIN B5 –  Pantothenic acid

  • Useful to maintain healthy digestive system, works as moisturizer on skin and increases healing process of skin wounds, it is also helpful in lowering cholesterol, triglycerides or fats in blood.

  • FOUND IN: Meat, Whole grain, Broccoli, Avocados, Yogurt etc

  • DEFICIENCY LEADS TO: Tiredness, Apathy, Depression, Sleep disorders, Hypoglycemia, Burning feet, Upper respiratory tract infections etc.

VITAMIN B6 – Pyridoxine

  • Useful for formation of red blood cells, Brain development during pregnancy and infancy,Creating neurotransmitters including serotonin and dopamine etc

  • FOUND IN: Chickpeas, Beef liver, Bananas, Nuts, Squashetc

VITAMIN B7 – Biotin

  • Useful in metabolizing carbohydrates, fats and protein. Maintain healthy pregnancy, Nails, Hair, Skin, Lowers blood glucose, Control neuropathy.

  • FOUND IN: Egg yolk, Liver, Broccoli, Spinach, cheese etc.

  • DEFICIENCY LEADS TO: Hair loss, Lethargy, Hallucinations, Numbness, Seizures, Impaired immune function, Dermatitis etc.

VITAMIN B9 – Folic acid

  • Useful in making red blood cells and white blood cells in bone marrow, produce DNA and RNA, decreases risk of congenital deformities, Maintain healthy heart etc

  • FOUND IN: Veggies, Peas, Legumes, Liver, Sunflower seeds, Grain products.

  • DEFICIENCY LEADS TO: Can affect the fetus nervous system.

VITAMIN B12 – Cyanocobalamin

  • Useful inevery brain function, metabolism of

  • FOUNDIN: Beef, Pork, Poultry, Fish, Milk, Yogurt, Cheese, eggs, yeast product

  • DEFICIENCY LEADS TO: Neurological changes like numbness and tingling of hands and feet, in infants it can cause tremors, growth problems etc

VITAMIN C – Ascorbic acid

  • Useful for collagen production, wound healing, bone formation, also strengthens blood vessels, supports immune system, absorbs iron, also acts as an antioxidant, Can lower risks of cancer.

  • FOUND IN: Red and green peppers, oranges, grape fruits, kiwi, strawberries, spinach, tomatoes, potatoes, lemons, green peas etc.

  • DEFICIENCY LEADS TO: Scurvy, gum bleeding, loss of teeth, poor tissue growth and decreased wound healing.

VITAMIN D – Ergocalciferol

  • Useful for maintaining healthy bones, teeth, protect against diabetes, regulate insulin levels, support lung function and cardiovascular health, reduce risk of flu, healthy pregnancy.

  • FOUND IN: Fatty fish like salmon and tuna, egg yolks, cheese, beef liver, mushroom, fortified milk, cereals etc

  • DEFICIENCY LEADS TO: Darker skin, reduces body ability to absorb UVB rays, regular sickness, infections, bone and back pain, hair loss, muscle pain, neurological problems, pregnancy complications etc.

VITAMIN E – Tocopherol

  • Useful in preventing oxidative stress that increases risk of widespread inflammation and various diseases.

  • FOUND IN: Wheat, kiwi, almonds, eggs, nuts, leafy vegetables, vegetable oils etc.

  • DEFICIENCY LEADS TO: Muscle weakness, walking difficulties, numbness and tingling sensation, vision deterioration etc

VITAMIN K – Phylloquinone

  • Useful in producing pro thrombin, clotting factor that is important in blood clotting and bone metabolism, people who take warfarin or Coumadin should not start additional vitamin k diet.

  • FOUND IN: Natto, leafy greens, pumpkins, figs, parsley, fish etc

  • DEFICIENCY LEADS TO: Bleeding , poor bone development, osteoporosis, increased cardiovascular diseases etc.

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Bhavya Malla

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