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Vitamin List

Here is a list of vitamins your body needs to function properly. 

Vitamin A

Vitamin a is a fat soluble vitamin. 

Vitamin a in food 

  • halibut liver oil
  • liver 
  • butter 
  • cheese
  • eggs

Deficiency of vitamin a leads to

  • night blindness
  • kidney stones
  • mild skin problems
  • inflamed mucous membranes.

You should not take too much vitamin A.

Excessive intake of vitamin A can lead to 

  • loss of appetite
  • dry skin
  • hair loss
  • headaches
  • nausea

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Vitamin B

Vitamin b is a water soluble vitamin. Actually, we should talk about vitamin b complex. A family of vitamins. Vitamin b complex is a mixture of  vitamin b that is found together in the food we eat. Broan rice and whole grains are rich in vitamin b.

B vitamin list

Vitamin b complex consists of 

  • thiamine, vitamin b1
  • riboflavin, vitamin b2
  • nicotinic acid, vitamin b3
  • panthothenic acid, vitamin b5
  • pyridoxine, vitamin b6
  • biotin
  • folic acid
  • vitamin b12

Vitamin B6 benefits

Vitamin B12 Information

Deficiency of vitamin b results in beri beri. The symptoms of this vitamin b deficiency disease are

  • loss of mental alertness
  • nausea
  • muscle weakness
  • digestive upsets
  • depression
  • irritability
  • memory impairment
  • poor concentration
  • water retention

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Vitamin C

Vitamin c is a water soluble vitamin.

Vitamin c in food

  • blackcurrants
  • rose hips
  • guavas
  • parsley
  • kale
  • green peppers
  • lemons
  • oranges

Deficiency of vitamin c leads to scurvy.

Symptoms of scurvy, the vitamin c deficiency disease include

  • bleeding gums
  • weakness
  • irritability
  • muscle and joint pains
  • weight loss
  • tooth loss
  • hemorrhages under skin and in thigh muscles

Long ago, sailors often died of scurvy on long trips and sea. When the cause of scurvy was traced to the lack of vitamin c, sailors started bringing citrus fruit on board the ships with them to give them their daily vitamin c intake, hence preventing scurvy.

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Vitamin D facts

Vitamin d is a fat soluble vitamin.

Vitamin d is found in

  • cod liver oil
  • kippers
  • sakmin
  • sardines
  • tuna
  • eggs
  • milk

Your skin can make vitamin d when exposed to sunlight, hence it is known as the sunshine vitamin.

Deficiency of vitamin d leads to rickets. Rickets is a disease in children who do not get enough vitamin d.

Symptoms of rickets include

  • sleeplessness
  • constant head movements
  • sitting, crawling and walking is delayed in infants.
  • bones bend under the body's weight leading to bow legs.

In adults, vitamin d deficiency leads to osteomalacia, which is characterised by the softening of bones. Vitamin d with calcium gives you strong bones and teeth.

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Facts about vitamin E

Vitamin E, or tocopherol is a fat soluble vitamin.

Vitamin E is found in

  • wheatgerm
  • soyabean
  • maize
  • safflower
  • sunflower
  • peanut
  • Nuts, seeds and vegetable oils

Lack of vitamin E in children can cause

  • irritability
  • water retention
  • anaemia

E vitamin deficiency in adults can lead to

  • lethargy
  • apathy
  • poor concentration
  • irritability
  • muscle weakness.

Do not take too much vitamin e either. Excess vitamin e can cause

  • nausea
  • diarrhoea
  • muscle weakness
  • high blood pressure
  • palpitations

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Facts about vitamin E

Vitamin K

Vitamin k is a fat soluble vitamin.

Food contain vitamin k include

  • cauliflowers
  • broccoli
  • lettuce
  • spinach
  • tomatoes
  • beef liver
  • meat
  • potatos

Vitamin k deficiency can lead to

  • excessive bleeding from stomach, intestine and umbilical stump in newborns.

Vitamin k aids the healing of the skin.

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