Water soluble vitamins include the B vitamins and vitamin C. The fat soluble include vitamins A, D, E and K. Vitamins play an important role in helping a particular type of protein, called enzymes, to function. Enzymes are proteins that help to change chemicals. The may rearrange a chemical, break it down, or build it up. They are essential for metabolism and many other cell processes, and are therefore necessary for the maintenance of good health.
Vitamin B1
Vitamin B1 is also known as thiamine. It mainly functions to help enzymes to transfer phosphate between chemical groups inside of cells. One role this plays is in breaking down foods such as carbohydrates. It is found in foods such as yeast, pork, sunflower seeds, oranges, liver and cereal grains. A deficiency leads to such disorders as beriberi and Wernicke-Korsakoff syndrome according to "Robbins and Cotran Pathologic Basis of Disease" by Vinay Kumar MD. Beriberi causes the nerves in the body to be numb, tingling and painful and can damage the heart. Wernicke-Korsakoff syndrome is typically associated with excessive alcohol use and causes trouble walking, confusion, memory changes and vision trouble.
Vitamin B2
Vitamin B2 is also known as riboflavin. It is used in a wide range of cellular activities, particularly metabolism of carbohydrates, proteins and fats. It is found in dairy products, green leafy vegetables, liver, mushrooms, legumes and other foods. Deficiency leads to ariboflavinosis, which typically accompanies other nutrient deficiencies. It causes red cracked lips, particularly at the corners of the mouth, inflammation of the tongue and lining of the mouth, and possibly trouble seeing or light sensitivity and dry skin.
Vitamin B3
Niacin or niacinamide are vitamin B3. This vitamin is involved in metabolism, DNA repair and hormone synthesis. It is found in a number of food products such as fish, chicken, beef, milk, eggs, tomatoes, avocados, nuts, legumes and mushrooms. A deficiency leads to pellegra. Pellagra causes diarrhea, skin irritation and dementia or confusion.
Vitamin B5
Vitamin B5 is also called pantothenic acid. It is involved in the metabolism of proteins, fats and carbohydrates. Vitamin B5 is found in most foods, particularly meats, whole grains and vegetables. Its absence leads to trouble with the nerves, causing parts of the body feel numb and tingly.
Vitamin B6
Vitamin B6, pyridoxal phosphate,is responsible for many functions in the cell, including helping amino acid metabolism. It is found in many food sources including meat, vegetables and grains. A deficiency tends to cause skin and nerve problems.
Vitamin B7
Vitamin B7 is also called biotin. It helps to metabolize fatty acids among a few other functions. There are not many food sources with high amounts of biotin, though many foods have a low amount. Good sources include liver, eggs and some vegetables.
Vitamin B9
Vitamin B9, or folic acid, mainly plays a role in DNA metabolism. It is found in leafy vegetables, beans and other legumes, sunflower seeds and liver. It also is added to many foods, such as grain products. It is linked to many diseases, including problems forming the spinal cord and heart disease.
Vitamin B12
Vitamin B12 is known as cobalamin. It can make many small changes to molecules,and also helps with DNA metabolism. It is found in fish, liver, chicken and dairy products. A deficiency leads to problems with the nerves and heart and causes low red blood cell counts.
Vitamin C
Vitamin C, ascorbic acid, ascorbate, is responsible for helping to synthesize connective tissue. It is found in citrus fruits mainly. A deficiency leads to scurvy, characterized by fragile tissues. This causes easy bruising, bleeding from the gums, and sores on the skin.
References
- "Robbins and Cotran Pathologic Basis of Disease"; Vinay Kumar; 8th Ed 2009
- "Advanced Nutrition and Human Metabolism"; Sareen S. Gropper and Jack L. Smith; 5th Ed 2008
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