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- Vitamin A:
- Deficiency: Vitamin A deficiency can lead to night blindness, dry eyes, and increased susceptibility to infections.
- Food sources: Carrots, sweet potatoes, spinach, kale, liver, eggs, and dairy products.
- Vitamin B1 (Thiamine):
- Deficiency: Thiamine deficiency can cause beriberi, characterized by muscle weakness, fatigue, and nerve damage.
- Food sources: Whole grains, legumes, nuts, pork, and enriched cereals.
- Vitamin B2 (Riboflavin):
- Deficiency: Riboflavin deficiency can result in skin disorders, oral ulcers, and vision problems.
- Food sources: Milk, yogurt, cheese, eggs, leafy greens, and fortified cereals.
- Vitamin B3 (Niacin):
- Deficiency: Niacin deficiency can lead to pellagra, which includes symptoms like dermatitis, diarrhea, and dementia.
- Food sources: Meat, poultry, fish, peanuts, whole grains, and legumes.
- Vitamin B6:
- Deficiency: Vitamin B6 deficiency can cause anemia, skin rashes, and neurological disorders.
- Food sources: Meat, fish, poultry, bananas, potatoes, and fortified cereals.
- Vitamin B12:
- Deficiency: Vitamin B12 deficiency can result in pernicious anemia, nerve damage, and fatigue.
- Food sources: Animal products like meat, fish, dairy, and fortified plant-based products for vegans and vegetarians.
- Vitamin C:
- Deficiency: Vitamin C deficiency can lead to scurvy, characterized by fatigue, bleeding gums, and impaired wound healing.
- Food sources: Citrus fruits, strawberries, kiwi, bell peppers, broccoli, and leafy greens.
- Vitamin D:
- Deficiency: Vitamin D deficiency can cause rickets in children and osteomalacia in adults, leading to weak bones.
- Food sources: Fatty fish, fortified dairy products, egg yolks, and sunlight exposure.
- Vitamin E:
- Deficiency: Vitamin E deficiency is rare but can result in neurological problems, muscle weakness, and vision issues.
- Food sources: Nuts, seeds, vegetable oils, spinach, and fortified cereals.
- Vitamin K:
- Deficiency: Vitamin K deficiency can lead to impaired blood clotting and increased risk of bleeding.
- Food sources: Leafy green vegetables, broccoli, Brussels sprouts, and vegetable oils.
- Vitamin B7 (Biotin):
- Deficiency: Biotin deficiency is rare but can cause hair loss, skin rashes, and neurological symptoms.
- Food sources: Eggs, nuts, seeds, fish, and organ meats.
- Folate (Folic Acid):
- Deficiency: Folate deficiency can result in megaloblastic anemia, neural tube defects in infants, and poor growth.
- Food sources: Leafy green vegetables, legumes, fortified grains, citrus fruits, and liver.
