Vitamin Deficiency, Effects and Rich Sources

S. No.	Vitamin	Deficiency / Effects	Major Rich Sources
1	Vitamin A (Retinol)	Night blindness, growth failure, xerophthalmia	Milk, carrot, papaya, mango
2	Vitamin B1 (Thiamine)	Beri-beri, digestive disturbance, muscular weakness, neuritis	Cashew nut, almond, walnut, rice polishing, leafy vegetables
3	Vitamin B2 (Riboflavin)	Photophobia, inflamed lips, skin cracks (ariboflavinosis)	Bael, papaya, pulses
4	Vitamin B5 (Niacin / Pantothenic acid)	Pellagra, black tongue	Mushrooms, avocado, sunflower seeds, sweet potato, lentils
5	Vitamin B6 (Pyridoxine)	Nerve degeneration, depression, lack of energy	Soybean, yeast, wheat germ, legumes
6	Vitamin B12 (Cobalamin)	Pernicious anaemia	Fish, meat, poultry, eggs, milk & milk products
7	Vitamin C (Ascorbic acid)	Scurvy, swollen and painful joints	Aonla, guava, citrus fruits, Barbados cherry
8	Vitamin D (Calciferol)	Rickets, pigeon chest (children), osteomalacia (adults)	Sunlight, fish oil, liver oil
9	Vitamin E (Tocopherol)	Sterility, reproductive failure	Outer layer of grains, nuts
10	Vitamin H (Biotin)	Dermatitis, hair loss	Egg yolk, sweet potato, avocado
11	Vitamin K (Phylloquinone)	Delayed blood clotting	Cauliflower, liver, soybean
12	Folic Acid	Anaemia	Palak, karonda, green leafy vegetables

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