Vitamin A

Vitamin A is a fat-soluble antioxidant, essential for vision, new cell growth, skin health, tooth development and endocrine functions. Major source of Vitamin-A are butter, milk, cream, cheese, margarine eggs, liver, kidney, fish oil, carrots, pumpkins and dark green vegetables.

VITAMIN-A DEFICIENCY SYMPTOMS

-Night blindness
-Dry eyes esp. cornea
-Dry skin
-Poor bone growth
-Acne

VITAMIN-A DIAGNOSIS

Serum level below 10 mcg/dl confirms the deficiency though 11-19 mcg/dl is also considered as low.

RECOMMENDED DAILY ALLOWANCE FOR VITAMIN A

Adult Male: 1 mg
Adult Female: 0.8 mg

VITAMIN B1 (THIAMINE)

Vitamin B1 (Thiamine) is a water-soluble coenzyme vitamin, essential for carbohydrate metabolism, energy and production of hydrochloric acid (HCl) which is necessary for proper digestion. Major sources of Vitamin B1 (Thiamine) are brown rice, egg yolks, whole grains, peanuts, liver and peas.

VITAMIN B1 (THIAMINE) DEFICIENCY SYMPTOMS

-Berberi
-Constipation
-Fatigue
-Ingestion
-Appetite loss
-Nervousness
-Severe weight loss

DAILY ALLOWANCE FOR VITAMIN B1 (THIAMINE)

Based on per 1000 kilocalories of diet

Men: 1.4 mg
Women: 1 mg
Children: 0.07-1.2 mg
Infants: 0.4 mg

VITAMIN B2 (RIBOFLAVIN)

Vitamin B2 (Riboflavin) is a water-soluble coenzyme vitamin, essential for energy metabolism, antibody production, cell formation and growth and skin health. Major sources of Vitamin B2 (Riboflavin) are meat, fish, milk, green vegetables, eggs, cereals and yogurt.

Vitamin B2 (Riboflavin) deficiency during pregnancy may damage the fetus.

VITAMIN B2 (RIBOFLAVIN) DEFICIENCY SYMPTOMS

-Eczema
-Cracking of lips and corner of the mouth
-Sore throat
-Irritation in the eyes
-Dizziness
-Fatigue
-Dandruff
-Hair loss
-Insomnia
-Retarded growth

DAILY ALLOWANCE FOR VITAMIN B2 (RIBOFLAVIN)

Based on per 1000 kilocalories of diet

Men: 1.6 mg
Women: 1.2 mg
Children: 0.08-1.4 mg
Infants: 0.5 mg

PEOPLE AT RISK OF VITAMIN B2 (RIBOFLAVIN) DEFICIENCY

-Pregnant women
-Seniors
-Alcoholics

VITAMIN B3 (NIACIN)

Vitamin B3 (Niacin) is a water-soluble coenzyme vitamin, essential for blood circulation and good skin health. Advanced stage deficiency of Vitamin B3 (Niacin) may result in a serious skin condition called Pellagra; also known as "3D syndrome" (dermatitis, diarrhea, dementia). Pellagra produces dark, scaly dermatitis and can be life threatening if not treated with therapeutic doses of Vitamin B3 (Niacin).

Major sources of Vitamin B3 (Niacin) are meats, fish, cereals, peanuts and wheat breads.

VITAMIN B3 (NIACIN) DEFICIENCY SYMPTOMS

-Fatigue
-Anorexia
-Headache
-Indigestion
-Weight loss
-Back ache
-Pellagra (advanced stage deficiency)

DAILY ALLOWANCE FOR VITAMIN B3 (NIACIN)
Based on per 1000 kilocalories of diet

Men: 18 mg
Women: 13 mg
Children: 10-16 mg
Infants: 5-8 mg.

VITAMIN B6

Vitamin B6 is a water-soluble coenzyme vitamin, essential for the absorption of fats and protein, formation of red blood cells and the production of hydrochloric acid (HCl) for digestion.

Major sources of Vitamin B6 are carrots, eggs, chicken, fish, peas, walnuts, bananas, broccoli, and brown rice.

VITAMIN B6 DEFICIENCY SYMPTOMS

-Anemia
-Headaches
-Skin eruptions
-Indigestion
-Carpal tunnel syndrome

DAILY ALLOWANCE FOR VITAMIN B6
Based on per 1000 kilocalories of diet

Men: 2.2 mg
Women: 2 mg
Children: 0.9-1.6 mg
Infants: 0.4 mg

Extended use of high doses of Vitamin B6 (1000 mg/day) can be harmful and may result in nerve damage.

VITAMIN B12

Vitamin B12 is a water-soluble coenzyme vitamin, essential for proper digestion, metabolism of carbohydrates and fats.

Major sources of Vitamin B12 are eggs, kidney, liver, milk, and seafood.

VITAMIN B12 DEFICIENCY SYMPTOMS

-Anemia
-Anorexia
-Weight loss
-Indigestion
-Upset stomach
-Constipation
-Diarrhea
-Glossitis

Strict vegetarians are more susceptible to Vitamin 12 deficiency.

DAILY ALLOWANCE FOR VITAMIN B12
Based on per 1000 kilocalories of diet

Men: 3 mcg
Women: 3 mcg
Children: 3 mcg
Infants: 0.3 mcg

VITAMIN C (ASCORBIC ACID)

Vitamin C (Ascorbic Acid) is a water-soluble antioxidant, essential for immunity, wound healing, burn recovery, metabolism of amino acids and folic acid. Major source of Vitamin-C (Ascorbic Acid) are citrus fruits, and green vegetables.

VITAMIN-C (ASCORBIC ACID) DEFICIENCY SYMPTOMS

-Scurvy
-Anemia
-Anorexia
-Gum problems
-Fatigue
-Insomnia
-Irritability
-Depression
-Hysteria
-Hypochondriasis

VITAMIN-C (ASCORBIC ACID) DIAGNOSIS

Serum ascorbic acid levels below 0.2 mg/dl and white blood cell ascorbic levels below 30 mg/dl confirm the deficiency.

DAILY ALLOWANCE FOR VITAMIN C (ASCORBIC ACID)

Recommended daily allowance for Vitamin C (Ascorbic Acid) is 60 mg per day. However, higher doses are needed to treat deficiency symptoms.

VITAMIN D

Vitamin D is a fat-soluble vitamin, essential for calcium and phosphate absorption, metabolism, bones and teeth growth. Major sources of Vitamin-D are sunlight, fish oils, dairy products, egg yolks, liver, whole grains, tuna, and vegetable oils.

VITAMIN-D DEFICIENCY SYMPTOMS

-High Glucose/Sugar level in blood (Insulin resistance)

-Rickets in infants
-Osteomalacia in adults
-Bone deformities

VITAMIN-D DIAGNOSIS

Plasma calcium serum level below 7.5 mg/dl and inorganic phosphorus serum level below 3 mg/dl confirms deficiency.

X-rays showing bone deformities.

VITAMIN E

Vitamin E is a fat-soluble antioxidant, essential for immunity, muscle growth, liver, blood circulation and formation of red blood cells. Major source of Vitamin-E are vegetable oils, whole grains, dry fruits, and legumes.

VITAMIN-E DEFICIENCY SYMPTOMS

-Edema or skin lesions in infants
-Muscle weakness in adults
-Anemia
-Poor circulation

VITAMIN-E DIAGNOSIS

Serum alpha-tocopherol level below 0.5 mg/dl in adults and below 0.2 mg/dl in infants confirms the deficiency.

VITAMIN K

Vitamin K is a fat-soluble vitamin, essential for blood clotting. Major source of Vitamin-K are cauliflower, tomatoes, cheese, egg yolks, liver and green vegetables.

VITAMIN-K DEFICIENCY SYMPTOMS

-Abnormal bleeding
-Internal bleeding
-Colitis

FOLIC ACID

Folic acid is a water-soluble vitamin, functions as a coenzyme in DNA synthesis, is essential for immunity, energy production, formation of red blood cells and healthy cell division. Folic acid is extremely important during pregnancy as it helps in embryonic nerve cell formation, critical for normal fetal development. Folic acid may also be helpful in avoiding premature birth. Folic acid works best when combined with vitamin C (Ascorbic acid) and vitamin B12.

Major sources of Folic acid are asparagus spears, barley, beef, brown rice, chicken, dates, green vegetables, lamb, liver, milk, lentils, oranges, tuna, and whole grains.

HOME