NoteThis post covers important facts about Vitamins for preparation of Science section of Teaching, SSC & Other Competitive Exams.
A vitamin is an organic molecule that is an essential micro-nutrient that an organism needs in small quantities for the proper functioning of its metabolism.
There are 13 essential vitamins (A, B, C, D, E, and K, with 8 vitamins in the B complex).
- Fat soluble vitamins are D, K, A and E
- Water soluble vitamins are C and B
| Vitamin | Name | Functions | Sources | Deficiency Diseases |
| A | Retinol | Good vision, supports the immune system and is necessary for a healthy pregnancy | Plant sources include leafy green vegetables and orange and yellow fruits and vegetables. Animal sources include liver, salmon, and whole milk. | Night blindness |
| B1 | Thiamin | Produces cellular energy from food; required for the synthesis of DNA and RNA | Cereals, whole grains, enriched refined grains, potatoes, pork, seafood, liver, and kidney beans | Beriberi |
| B2 | Riboflavin | Helps the body produce energy; affects enzymes that influence the muscles, nerves, and heart | Cereals, whole grains, enriched refined grains, enriched bread, dairy products, liver, and leafy green vegetables | Nutritional disease |
| B3 | Niacin | Energy production; helps keep the skin, nervous system, and digestive system healthy | Liver, fish, chicken, lean red meat, nuts, whole grains, dried beans, and enriched refined grains | Pellagra |
| B5 | Pantothenic acid | Influences normal growth and development | Found in almost all foods | Paresthesia |
| B6 | Pyridoxine | Helps break down protein; helps maintain the health of red blood cells, the nervous system, and parts of the immune system | Fish, liver, pork, chicken, potatoes, wheat germ, bananas, and dried beans | Anemia |
| B7 | Biotin | Helps break down protein and carbohydrates; helps the body make hormones | Peanuts, liver, egg yolks, bananas, mushrooms, watermelon, and grapefruit | Dermatitis |
| B9 | Folic acid, folate | Helps the cells in the body make and maintain DNA; important for the production of red blood cells | Leafy green vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, and wheat bread | Anemia |
| B12 | Cobalamin | Plays a role in the body’s growth and development, and nerve function | Eggs, meat, poultry, shellfish, milk, and milk products | Anemia |
| C | Ascorbic acid | Necessary for growth and repair of tissues in all parts of the body. | Citrus fruits, strawberries, blueberries, broccoli, green peppers, spinach, and tomatoes. | Scurvy |
| D | Calciferol | Building strong bones. Vitamin D helps the body use calcium. | Fatty fish, such as salmon, tuna, and mackerel; fortified dairy products; and breakfast cereals. | Rickets |
| E | Tocopherols | Used for cell communication, to strengthen the immune system, and to form red blood cells. Vitamin E helps the body use vitamin K | Vegetable oils, nuts and seeds, green vegetables, and enriched cereals. | Neurological problems |
| K | Phylloquinone | Help the body make proteins necessary for blood clotting | Leafy greens, cruciferous vegetables (such as broccoli or cabbage), fish, liver, meats, and eggs. | Bleeding diathesis |