Vitamin Deficiencies, Effects, and Sources

 Vitamin A (Retinol)

• Deficiency: Night blindness, growth failure, xerophthalmia
• Sources: Milk, carrot, papaya, mango

Vitamin B1 (Thiamine)

• Deficiency: Beri-beri, muscular weakness, neuritis
• Sources: Cashew nut, almond, walnut, rice polishing, leafy vegetables

Vitamin B2 (Riboflavin)

• Deficiency: Photophobia, inflamed lips, cracked skin (ariboflavinosis)
• Sources: Bael, papaya, pulses

Vitamin B5 (Niacin or Pantothenic acid)

• Deficiency: Pellagra, black tongue
• Sources: Mushrooms, avocados, sunflower seeds, sweet potatoes, lentils

Vitamin B6 (Pyridoxine)

• Deficiency: Nerve degeneration, depression, fatigue
• Sources: Soybeans, yeast, wheat germ, legumes

Vitamin B12 (Cobalamin)

• Deficiency: Pernicious anemia
• Sources: Fish, meat, poultry, eggs, milk (not found in plant-based foods)

Vitamin C (Ascorbic Acid)

• Deficiency: Scurvy, swollen joints
• Sources: Aonla, guava, citrus fruits, Barbados cherry

Vitamin D (Calciferol)

• Deficiency: Rickets, pigeon chest (children), osteomalacia (adults)
• Sources: Sunlight, fish, liver oil

Vitamin E (Tocopherol)

• Deficiency: Sterility and reproductive failure
• Sources: Outer grain layers, nuts

Vitamin H (Biotin)

• Deficiency: Dermatitis, hair loss
• Sources: Egg yolk, sweet potato, avocado

Vitamin K (Phylloquinone)

• Deficiency: Delayed blood clotting
• Sources: Cauliflower, liver, soybean

Folic Acid

• Deficiency: Anemia
• Sources: Palak, karonda, green leafy vegetables