Vitamins: Their Sources And Deficiencies

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Vitamins: Their Sources And Deficiencies

Vitamin A


Food Sources of Vitamin A:

• Whole eggs
• Whole milk
• Butter
• Liver
• Meat

Deficiencies of Vitamin A:

• Poor vision (night blindness)
• Mouth ulcers
• Frequent infections
• Dry skin

Vitamin B

Food Sources of Vitamin B:

• Fruits
• Nuts
• Vegetables
• Fish
• Cereals
• Whole grain
• Bran

Deficiencies of Vitamin B:

• Beriberi
• Insomnia
• Recurring bad dreams
• Inability to concentrate
• Depression
• Anemia
• Appetite loss
• Bad breath
• Aholesterol (high)
• Airculation (poor)

Vitamin C


Food sources of vitamin C:

• Apple
• Carrots
• Eggs
• Green peppers
• Citrus fruits and juices
• Strawberries
• Tomatoes
• Broccoli
• Turnip greens and other leafy greens
• Sweet and white potato
• Cantaloupe
• Papaya
• Mango
• Watermelon
• Brussels sprouts
• Cauliflower
• Cabbage
• Winter squash
• Red peppers
• Raspberries
• Blueberries
• Cranberries
• Pineapples

Deficiencies of Vitamin C:

• Scurvy
• Dry and splitting hair
• Rough, dry, scaly skin
• Decreased wound-healing rate and easy bruising
• Nosebleeds
• Weakened enamel of the teeth
• Swollen and painful joints
• Anemia
• Decreased ability to ward off infection
• Pinpoint' hemorrhages under the skin
• Edema (water retention)
• Bronchial infection and colds

Vitamin D

Food Sources of Vitamin D:

• Fish
• Egg yolks
• Fish liver oils and some fortified foods

Deficiencies of Vitamin D:

• Rickets
• Osteomalacia

Vitamin E

Food Sources of Vitamin E:

• Cereal brans (barley, oats, rice)
• Soybeans
• Leafy green vegetables
• Almonds
• Butter
• Peanuts
• Sunflower oil
• Seeds
• Palm oil

Deficiencies of Vitamin E:

• Slowed growth in children
• Abnormalities of muscle, liver, bone marrow, and brain function
• Fragile red blood cells
• Muscle degeneration
• Some anemias
• Age spots
• Cataracts
• Some neurological damage

Vitamin K

Food Sources of Vitamin K:

• Spinach
• Leafy vegetables
• Broccoli and Brussels sprouts
• Cheese
• Egg yolks
• Kelp
• Liver
• Asparagus
• Coffee
• Green tea
• Avocado
• Kiwifruit

Deficiencies of Vitamin K:

• Haemophilia
• Osteoporosis