Biology
Vitamins and Minerals
Vitamins
Vitamins are organic compounds essential for growth and nutrition and required in the diet. Fat soluble vitamins A, D, E and K dissolve in fat and accumulate in the body. Water soluble vitamins C, B-complex vitamins (B6, B12 etc) must dissolve in water before being absorbed by the body and cannot be stored. Unused water-soluble vitamins are lost in the form of urine.
Vitamin A
Vitamin A is important for Vision, bone growth and immune system. It is an antioxidant.
Vitamin B6
Vitamin B6 is important for metabolism, brain development and immune system.
Vitamin B12
Vitamin B12 is important for healthy nerve and blood cells.
Vitamin C
Vitamin C is important for skin, bones and connective tissue. It helps in absorbing iron and in healing. It is an antioxidant.
Vitamin D
Vitamin D helps the body in the absorption of calcium.
Vitamin K
Vitamin K helps body by making proteins for healthy tissues and bones and for blood clotting.
Deficiency | Disease | Dietary Source |
Iron | Anaemia (Red blood cells decrease) | Beans, Seeds, Dark leafy greens, red meat, Shellfish, canned sardines |
Calcium | Osteoporosis (fragile bones), Rickets (soft bones) | Dairy products, Dark green vegetables, Boned fish. |
Magnesium | Type 2 diabetes, heart disease, osteoporosis | Whole grains, Nuts, Dark chocolate, Dark green leafy vegetables |
Iodine | Goiter (enlarged thyroid gland) | Dairy products, Eggs, Fish, Seaweed |
Phosphorous | Weak bones and muscles | Dairy products, red meat, nuts, whole grains |
Vitamin A | Night blindness | Carrots, spinach, milk, egg, fish |
Vitamin C | Scurvy | Oranges, tomatoes, bell peppers, strawberries Brussels sprouts |
Vitamin D | Rickets | Sunlight, Fortified milk, fortified yogurt, fortified cereal, |
Vitamin K | Non-clotting of blood | Cabbage, eggs, spinach, milk |
Vitamin B1 | Beriberi | Eggs, nuts, seeds, liver, kidney |
Vitamin B2 | Ariboflavinosis | Dairy products, eggs, leafy greens, nuts, liver, kidney |
Vitamin B3 | Pellagra | Eggs, poultry, whole grains, potatoes |
Vitamin B6 | Anemia | Meat, poultry, nuts, whole grains, bananas |
Vitamin B12 | Anemia | Dairy products, eggs, poultry, beef, pork |