Your body requires total of 13 essential vitamins to perform several important functions. If you are not getting proper amounts of these 13 vitamins, you can suffer from deficiency. However, Colorado State University Extension says deficiency of biotin and panthoenic acid is uncommon due to availability in a variety of foods and because they are produced by your intestinal bacteria. In addition, vitamin E deficiency is rare without starvation. You should pay more attention to getting the remaining 10 vitamins from your daily diet.
Vitamin A
Vitamin A, also known as retinol, is a fat-soluble vitamin found in liver, fortified milk, butter. You can also get vitamin A as a provitamin called beta carotene from carrots, green vegetables, sweet potatoes and squash. Vitamin A is essential for night vision, promoting healthy bones and tooth and healthy skin. Deficiency can cause night blindness, impaired vision, infections and keratinization of skin and eyes.
Vitamin B-1
Vitamin B-1 is also known as thiamin. It aids energy metabolism and proper function of nervous system. You can get thiamin from pork, liver, whole grains and peas. Thiamin deficiency can cause mental confusion, muscle weakness and wasting.
Vitamin B-2
Vitamin B-2, also called riboflavin, is needed for energy metabolism, good vision and healthy skin. Riboflavin is present in liver, milk, green vegetables, whole grain products and eggs. Deficiency can lead to dermatitis, light sensitivity and formation of cracks at the corners of the mouth.
Vitamin B-6
Vitamin B-6 is important for protein metabolism, formation of red blood cells and fat usage by your body. It is in pork, meats, whole grains, cereals and green leafy vegetables. Vitamin B-6 deficiency can lead to skin disorders, dermatitis, irritability, anemia and kidney stones. Like most water-soluble vitamins, boiling can easily see them lost from vegetables.
Vitamin B-12
Vitamin B-12 is only in animal foods including meats, fish, eggs, milk, oysters and shellfish. If you consume strictly vegetarian or vegan diet you need to eat a B-12 supplement or foods that have been fortified with B-12 like some cereals. B-12 is essential for development of red blood cells and maintenance of nervous system. Deficiency can cause anemia and neurological disorders.
Folic Acid
Folic acid is a B vitamin found in liver, kidney, green leafy vegetables, meats, fish, whole grains and cereal. Folic acid is required for protein metabolism, red blood cell formation. It also prevents birth defects of the spine and reduces risk of coronary heart disease.
Niacin
Niacin is a B vitamin essential for energy production, promoting normal appetite, healthy skin and nerves. Foods that contain niacin include liver, fish, poultry, meat, peanuts and whole grain products. Niacin deficiency can lead to skin disorders, weakness, diarrhea and mental confusion.
Vitamin C
Vitamin C, also known as ascorbic acid, is the only water-soluble vitamin along with the B vitamins. It is in citrus fruits, broccoli, strawberries, bell peppers and tomatoes. Vitamin C deficiency can cause bleeding gums, dry skin, sore joints and bones, increased infections and a condition called scurvy.
Vitamin D
Vitamin D is a fat-soluble vitamin that is made in your skin in response to sunlight. However, people who are not getting enough sunlight need to get vitamin D from food. Good sources are fortified dairy, vegetable oils,margarine, oily fish and egg yolk. Vitamin D is essential for healthy bones and absorption of calcium. Deficiency can cause rickets in children and osteomalacia in adults.
Vitamin K
Vitamin K is a fat-soluble vitamin found in green leafy vegetables, soybean, canola and olive oil and liver. Your intestinal bacteria also produces it to some degree. Vitamin K is essential for blood clotting and deficiency can cause excessive bleeding. Deficiencies are common in infants or in people who take antibiotics or anticoagulants.
Member Comments