Vitamins are organic nutrients that humans cannot synthesize or produce in sufficient amounts. They are essential for normal metabolism and maintenance of proper health. Each vitamin has specific physiological functions and is required to do many things in the body, so a depletion of vitamins will lead to corresponding problems and diseases. Vitamins are found in various foods and dietary sources.
Vitamin A
Vitamin A deficiency is caused by a poor diet, illness, excess alcohol consumption, or medications. Symptoms include skin disorders, dry and rough skin, poor growth, respiratory infections, frequent colds, night blindness, visual impairment, insomnia and fatigue. If you are deficient, liver, fish, dark green and dark yellow/orange fruits and vegetables are rich sources of vitamin A.
Vitamin B-1
Deficiency in vitamin B-1 is common due to poor diet or excessive alcohol consumption. It can lead to impaired thinking and concentration, poor memory, loss of appetite, constipation, muscle weakness, sensations in the hands and feet, fatigue and weight loss. Good sources of vitamin B-1 are pork, whole grains, enriched grain products, fortified cereals and green peas.
Vitamin B-2
Vitamin B-2, also known as riboflavin, is easily destroyed by antibiotics, alcohol and light, and is easily excreted through sweat. A deficiency will show up as anemia, cracks or sores around the mouth, discolored tongue and burning and itchy eyes. Riboflavin is found in milk and dairy foods, enriched grain products, salmon, eggs, chicken and green, leafy vegetables.
Vitamin B-3
A vitamin B-3 deficiency leads to weakness, lack of appetite, intestinal problems, dementia and skin lesions. While rare, it can occur as a result of poor diet or from medical conditions that cause malabsorption in the intestines. Niacin is found in high-protein foods like beef, poultry, fish, beans, peanut butter, avocado and enriched grain products.
Vitamin B-6
A vitamin B-6 deficiency may be caused by birth control pills, alcohol, smoking, pregnancy, breast feeding or medications. Symptoms may include acne, depression, irritability, numbness, dizziness, fatigue, weakness, joint pains and skin lesions. A deficiency in pregnancy may affect nervous system development and the baby's birth weight. Good sources of vitamin B-6 include baked potato, whole grains, fortified cereals, banana, beef, nuts, beans, pork, chicken and fish.
Vitamin B-12
Malabsorption of vitamin B12 or total exclusion of animal products from the diet usually leads to a B12 deficiency. Symptoms include anemia, fatigue, depression, constipation, numbness, memory loss and nerve damage. Vitamin B-12 is only found in foods of animal origin, such as milk and dairy foods, meat, fish, poultry, eggs and shellfish.
Folate
Deficiency of folate from birth control pills, estrogen, alcohol or antidepressants leads to birth defects, specifically neural tube defects like spina bifida. It may also negatively affect birth weight and cause miscarriage. A folate deficiency may cause deficiency of other B vitamins as well. Symptoms include anemia, fatigue, weakness, dizziness, shortness of breath and intestinal disorders. Sources of folate are orange juice, spinach, broccoli, avocado, peanuts and enriched and fortified grain or cereal products.
Vitamin C
A deficiency in vitamin C may manifest as bleeding gums, easy bruising, increased susceptibility to infections and colds, hair loss, poor wound healing, joint pains, depression, and lack of energy. Possible causes include poor diet, birth control pills, medications, disease or illness, and alcohol and smoking. To replete your vitamin C stores, look to fruits and vegetables like citrus fruits, strawberries, melon, broccoli, peppers, tomatoes and potatoes.
Vitamin D
Deficiency of this vitamin harms bone integrity by causing the bone-weakening disease known as rickets in children and osteomalacia in adults. It may also cause hearing loss and lead to a higher risk to develop cancer. Symptoms are softening of the bones, bone pain, tooth decay, muscle twitches, diarrhea and insomnia. Your body can make vitamin D in your skin when it is exposed to sunlight, or you can get it from egg yolks, fortified milk products, salmon and tuna.
Vitamin E
Vitamin E is an important antioxidant, protecting the body's cells from damage. A deficiency can lead to anemia, neurological and muscle problems, difficulty walking, infertility, menstrual issues and shortened life of red blood cells. Vitamin E-rich foods include oils, salad dressing, nuts and seeds, sweet potatoes, some green leafy vegetables, whole grains and seafood.
References
- Vitamin Deficiency Today: Overcoming and Preventing Vitamin Deficiency Today
- American Dietetic Association: B-Vitamins and Folate
- Vitamins & Health Supplements Guide: Vitamin Deficiencies
- Colorado State University Extension: Water-Soluble Vitamins
- University of Minnesota: Appendix A: Food Sources of Vitamins and Mineral
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