Vitamins & Deficiency Diseases
Essential Nutrients Guide. Chemical Names, Sources, and Deficiency Symptoms.
Fat Soluble Vitamins
Vitamin A
RetinolCarrots, Sweet Potatoes, Liver, Spinach
Vision (Night sight), Immune System, Skin Health
Night Blindness, Xerophthalmia (Dry Eyes)
Vitamin D
CalciferolSunlight, Fatty Fish, Egg Yolk, Fortified Milk
Calcium Absorption, Bone Health, Immune Function
Rickets (soft bones in kids), Osteomalacia
Vitamin E
TocopherolAlmonds, Sunflower Seeds, Vegetable Oils
Antioxidant, Cell Membrane Protection
Rare; Nerve/Muscle damage, Weak Immunity
Vitamin K
PhylloquinoneKale, Spinach, Broccoli, Brussels Sprouts
Blood Clotting, Bone Metabolism
Excessive Bleeding, Hemorrhage
Water Soluble Vitamins
Vitamin C
Ascorbic AcidCitrus Fruits, Strawberries, Bell Peppers
Collagen Synthesis, Antioxidant, Iron Absorption
Scurvy (Bleeding gums, fatigue)
Vitamin B1
ThiamineWhole Grains, Pork, Legumes
Energy Metabolism, Nerve Function
Beri-beri (Nerve/Heart issues)
Vitamin B2
RiboflavinMilk, Yogurt, Eggs, Almonds
Energy Production, Vision, Skin Health
Ariboflavinosis (Cracks at mouth corners)
Vitamin B3
NiacinChicken, Tuna, Mushrooms, Peanuts
DNA Repair, Energy Metabolism
Pellagra (Dermatitis, Diarrhea, Dementia)
Vitamin B6
PyridoxineChickpeas, Bananas, Potatoes
Brain Development, Mood Regulation (Serotonin)
Anemia, Depression, Confusion
Vitamin B9
Folate / Folic AcidLentils, Spinach, Asparagus
DNA Synthesis, Cell Division
Neural Tube Defects (birth defects), Anemia
Vitamin B12
CobalaminMeat, Fish, Eggs, Dairy (Animal products only)
RBC Formation, Nerve Health, DNA Synthesis
Pernicious Anemia, Nerve damage
Understanding Essential Vitamins
Vitamins are organic compounds that your body needs in small amounts to function correctly. Since your body cannot make most of them (except Vitamin D), you must get them from food.
Storage & Safety: Fat vs Water Soluble
Fat-Soluble Vitamins
- • Storage: Stored in the body's fatty tissue and liver.
- • Absorption: Need dietary fat to be absorbed.
- • Risk: Can reach toxic levels if over-consumed.
Water-Soluble Vitamins
- • Storage: Not stored significantly. Excess is lost in urine.
- • Intake: Need to be eaten regularly (daily).
- • Risk: Low risk of toxicity, but deficiency happens fast.
Eat the Rainbow
Orange
Carrots, Pumpkins
Vitamin A (Eyes)
Yellow
Citrus, Peppers
Vitamin C (Immunity)
Green
Spinach, Kale
Vitamin K (Clotting)
Red
Meat, Fish
Vitamin B12 (Blood)
Frequently Asked Questions
What is the difference between Fat-Soluble and Water-Soluble vitamins?
Fat-Soluble (A, D, E, K) vitamins are stored in the body's fatty tissue and liver. They stay in the body longer. Water-Soluble (B, C) vitamins dissolve in water and are not stored; excess amounts leave the body in urine, so you need them daily.
Which vitamin is made by sunlight?
Vitamin D (the "Sunshine Vitamin") is unique because your body manufactures it when your skin is exposed to sunlight (specifically UVB rays).
What causes Scurvy?
Scurvy is caused by a severe deficiency of Vitamin C (Ascorbic Acid). Symptoms include bleeding gums, loose teeth, and fatigue. It was common among sailors who lacked fresh fruit.
Can you have too many vitamins?
Yes. Taking huge doses of Fat-Soluble vitamins (A, D, E, K) can lead to toxicity (Hypervitaminosis) because they build up in the body. Water-soluble vitamins are generally safer as excess is urinated out.
Why is Vitamin B12 important for Vegans?
Vitamin B12 is found almost exclusively in animal products (meat, dairy, eggs). Vegans are at high risk of deficiency (leading to anemia) and often need fortified foods or supplements.
What helps with Night Blindness?
Vitamin A (Retinol) is essential for vision, especially in low light. Eating orange foods like carrots (rich in Beta-Carotene) helps preventing night blindness.
Which vitamin helps blood clot?
Vitamin K is vital for blood clotting (coagulation). Without it, even small cuts could bleed excessively.
What creates cracks at the corner of the mouth?
This condition, called Cheilosis or Angular Stomatitis, is often a sign of Vitamin B2 (Riboflavin) or Iron deficiency.
What is the chemical name for Vitamin C?
The chemical name for Vitamin C is Ascorbic Acid.
Why do we need Folic Acid (B9)?
Folate (or Folic Acid) is critical for cell division and DNA synthesis. It is especially important during pregnancy to prevent birth defects like Spina Bifida.