Defenitions
Any chemical within the group of organic compounds required (in very small amounts) by the body in order to maintain good health. These cannot be synthesized by the body and so are essential constituents of the diet – though most can also be taken in tablet form, as dietary supplements. Deficiencies (and in many cases also excessive intake) of these substances can lead to specific diseases.
Groups of Vitamins
Vitamins that are soluble in oil. This group are sometimes described as “oil-soluble” rather than “fat-soluble”.This group includes: Vitamin “A”, Vitamin “D”, Vitamin “E”, and Vitamin “K”.
Vitamins that are soluble in water. This group includes: Vitamin “C”, and the “Vitamin “B” complex.
The following table includes basic data about each of the major vitamins
Vitamin | Functions | Sources | Deficiencies | Excessive Intake |
A (Retinol) | Essential Vision in dim light; Maintenance of soft mucous tissue. | Milk Egg yolk: Liver. Can be formed in the body from its precursor Cabbage; Carrots; Green vegetables; Lettuce Orange/yellow vegetables; Yellow/red fruits. | Deficiency Stunted growth; Night blindness; Xerophthalmia (dry, ulcerated eyes); Keratomalacia (dry, ulcerated eyes); Defective dental development; Skin Disorders. | Early Vitamin A can be stored in the body in such large quantities |
B1 (Thiamin, Aneurine) | Formation promotes normal metabolism, appetite, digestion, Brain development and function. | Beans; Cereals; Meat; Nuts; Peas; Potatoes; Yeast . | Moderate Extreme | Excessive Allergic reactions; Disturbance of heart beat; Nervousness; Shaking and Swellings. |
B2 (Riboflavin) | Production Release of energy from carbohydrates; Synthesis of arachidonic acid, linoleic Tissue respiration. | Cheese; Eggs; Fish; Liver; Milk Pulses. | Deficiency Ariboflavinosis; Dizziness; Eczema; Insomnia; Oversensitivity to light; Scaly Scalp. | Overdose |
B6 (Pyridoxine) | Many functions, including: Maintaining healthy skin and nerves; Formation of red blood cells; Formation of hormones essential for functioning Synthesis & breakdown of amino acids; Resistance to disease; Fight signs of premature ageing. | Many Fish; Green vegetables; Meat; Milk; Liver; Whole-grain cereals. | Rare, Loss of appetite; Anaemia; Fatigue; Nervousness; Insomnia; Memory problems; Menstrual problems. | Excessive |
B9 (Folic Acid) | Synthesis Pre-conception & in early pregnancy | Green Kidneys; Liver; Nuts; Whole-grains; Yeast extract. | Megaloblastic Apathy / Depression; Dizziness; Dull grey-looking skin. | |
B12 (Methylcobalamin vs Cyanocobalamin) | Synthesis Maintenance of myelin in the nervous system; Correct functioning of Folic Acid. | Brewers Dairy products; Eggs; Fish; Liver; Meat. | Affects Pernicious anaemia; Degeneration of the nervous system (incl. Tongue infections. | |
C (Ascorbic Acid) | Antioxidant Maintaining healthy connective tissues; Integrity of cell walls; Synthesis of collagen; Improves resistance to infections; Promotes healthy function of phagocytes May help to reduce allergic reactions (by inhibiting | Citrus Potatoes; Vegetables. | Mild deficiency: Tender joints; Soft/Bleeding gums; Reduced immunity to diseases; Weakness. Extreme Deficiency: Scurvy. | Sudden Very high dosage can lead to stomach problems in some |
D (D3 vs D2) | Absorption Regulation of the permeability of cell membranes. | Liver; Fish oils. Ergocalciferol (Vitamin D2) from plant sources. Cholecalciferol (Vitamin D3) is produced by the action of sunlight on 7-dehydrocholesterol, which is in the skin. | Deficiency Decalcified Rickets (in children); Problems in dental development (in children); Osteomalacia (in adults); Muscle weakness and cramps; Osteoporosis – if deficiency over extended period of | Over-calcification Formation of calculus stones in the kidneys Hardening of arteries. In General discomfort; Itchy eyes and skin; Extreme thirst; Diarrhoea. |
E (Tocopherols and Tocotrienols) | Antioxidant Muscle Development; Production of red blood cells. Reproductive functions. | Butter; Corn and peanut oils; Eggs; Soya beans; Vegetable oils; Wheat germ; Wholemeal Cereals. | Some | |
K | Needed | Fish; Green leafy vegetables; Meat; Molasses; Nuts; Seaweed; Also | Deficiency Osteoporosis | Some |