Vitamin
Sources
Deficiency Disease
A (Retinol)
Animal sources eggs, liver, butter,
Plant sources -Leafy, Dark green vegetables like spinach,Carrot, Mangoes,
- Night Blindness
- Poor Vision
B1(Thiamine)
Pork, nuts and seeds, eggs, whole grain cereals
- Beri Beri
B2(Riboflavin)
Milk and milk products, green leafy vegetables, whole grain cereals
- Retarded growth, bad skin
B3(Niacin)
Meat, fish, poultry, whole grain cereals, mushroom
- Pellagra- include inflammation of the skin (dermatitis), vomiting,diarrhea, headache, fatigue, and memory loss
B12
(Cyanocobalamin)
Meat, poultry, fish, eggs
Not found in Plant foods
- Anemia
C
(Ascorbic Acid)
Lime, lemon. Oranges, strawberries, tomato, papaya, mango, etc
- Scurvy– fatigue, swollen gums, loose teeth
D (Calciferol)
Milk, fish, liver oil, sunlight
- Rickets- brittle bones in children which bend or break easily
E (Tocopherol)
Green leafy vegetables, liver, egg, nuts, and seeds
- cancausenerve andmuscledamage that results in loss of feeling in the arms and legs, loss of body movement control,muscle weakness.
K (Phylloquinone)
Green leafy vegetables such as broccoli, spinach, kale, etc
- Excessive bleeding due to injury