Vitamins

There are 13 well identified vitamins. Here are their sources, functions, and symptoms of deficiency.

Vitamin	Source	Function	Deficiency
Vitamin A	carotene from carrots and other vegetables, dairy products, liver, and fish-liver oil	skin, mucous membranes, bones, vision, reproduction	skin dryness, dry mucous membranes
Vitamin B1 Thiamin	pork, organ meats, brewer's yeast, wheat germ, berries, nuts, legumes	carbohydrate metabolism	Beriberi - muscular weakness, swelling of the heart, and leg cramps.
Vitamin B2 Riboflavin	liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread, and mushrooms	metabolism of carbohydrates, fats, and respiratory proteins	skin lesions and sensitivity to light
Vitamin B3 Niacin	liver, poultry, meat, canned tuna and salmon, whole grain and enriched cereals, dried beans and peas, and nuts	the release of energy from nutrients	Pellagra - sunburn-like eruption of the skin.
Vitamin B6 Pyridoxine	whole grains, cereals, liver, avocados, spinach, and bananas.	metabolism of amino acids, formation of red blood cells	skin disorders, kidney stones.
Vitamin B12 Cobalamin	liver, kidneys, meat, fish, eggs, and milk	formation of proteins, red blood cells, and nervous system function	anemia
Folic Acid B vitamin	organ meats, leafy green vegetables, legumes, nuts, whole grains, and brewer's yeast	forming body protein and hemoglobin, Prenatal development	Neurological disorders
Pantothenic acid B vitamin	abundant in food, manufactured by intestinal bacteria	metabolism of proteins, carbohydrates, and fats	unknown
Biotin B vitamin	abundant in food, manufactured by intestinal bacteria	formation of fatty acids, carbohydrate energy release	unknown
Vitamin C Ascorbic Acid	citrus fruits, strawberries, cantaloupe, pineapple, broccoli, tomatoes, spinach, green peppers, cabbage, and turnips	formation and maintenance of collagen which supports body structures, bones, and teeth	Scurvy - hemorrhages, loosening of teeth, bone damage.
Vitamin D	egg yolk, liver, tuna, fortified milk, and sunshine	bone formation, retention of calcium and phosphorus	Rickets - deformation of rib cage, skull, and bowlegs
Vitamin E	vegetable oils, wheat germ, liver, and leafy green vegetables	formation of red blood cells, muscles, and tissues	unknown
Vitamin K	alfalfa, fish livers, leafy green vegetables, soybean oil, and liver	coagulation of blood	blood clotting disorders