Vitamin deficiency.

 

Here is a concise guide to the essential vitamins and the major deficiency syndromes they can cause. Deficiencies depend on diet, absorption and health conditions. Many people in well-nourished populations don't develop these, while at-risk groups such as pregnant women, older adults and those with malabsorption are more vulnerable.

Vitamins	deficiency
Vitamin A (retinol)	Night blindness, xerophthalmia, Bito spots, corneal softening, impaired growth, weakened immunity and dry skin
Vitamin B1 (thiamine)	Dry beriberi (numbness, tingling, muscle wasting), wet beriberi (edema, heart failure), Wernicke encephalopathy (ophthalmoplegia, ataxia, confusion), Korsakoff syndrome (confabulation, memory problems)
Vitamin B2 (riboflavin)	Cracks at mouth corners (cheilosis), sore tongue (glossitis), angular stomatitis, dermatitis and sensitivity to light
Vitamin B3 (niacin)	Diarrhea, dementia, stomatitis, glossitis, pellagra and death if untreated
Vitamin B5 (pantothenic acid)	Fatigue, irritability, insomnia, stomach cramps, nausea, numbness, rare burning-foot syndrome.
Vitamin B6 (pyridoxine)	Anemia, dermatitis, cheilosis, confusion, depressed mood, peripheral neuropathy and seizures in infants.
Vitamin B7 (biotin)	Thinning hair, scaly dermatitis, conjunctivitis, depression and neuropathy.
Vitamin B9 (folate)	Megaloblastic anemia, glossitis, elevated homocysteine, neural tube defects risk in pregnancy, poor fetal development if deficient during pregnancy.
Vitamin B12 (cobalamin)	Megaloblastic anemia, neuropathy, numbness, subacute combined degeneration of the spinal cord, cognitive changes and glossitis
Vitamin C (ascorbic acid)	Scurvy, easy bruising, poor wound healing, corkscrew hairs, perifollicular hemorrhages and fatigue.
Vitamin D (calciferol)	Rickets in children, osteomalacia in adults, hypocalcemia or bone fragility,
Vitamin E (tocopherol)	Hemolytic anemia, peripheral neuropathy, ataxia, muscle weakness, impaired immune function.
Vitamin K (phylloquinone)	Easy bruising, prolonged bleeding time, (coagulation problem), hemorrhagic disease of the newborn.

 vitamins and their sources.

• vitamin A: carrots, sweet potatoes, spinach, kale, eggs and dairy products.
• Vitamin B1: (thiamine):  whole grains, meat, fish and legumes.
• Vitamin B2: (riboflavin): eggs, green leafy vegetables, nuts and dairy products.
• Vitamin B3: (niacin): meat, fish, poultry, whole grains and legumes.
• Vitamin B5: (pantothenic acid):  meat, fish, poultry, whole grains and avocados.
• Vitamin B6 :(pyridoxine): fish, meat, potatoes, chickpeas and bananas.
• Vitamin B7: (biotin): eggs (especially yolks), nuts, seeds and sweet potatoes.
• Vitamin B9: (folate): leafy green vegetables, citrus fruits, beans and fortified grains.
• Vitamin B12: (cobalamin): meat, fish, dairy products and fortified cereals.
• Vitamin C: (ascorbic acid): citrus fruits, strawberries, bell peppers, broccoli and tomatoes.
• Vitamin D: (calciferol): fatty fish (like salmon), cheese, egg yolk and fortified foods.
• Vitamin E :(tocopherol): nuts, seeds, spinach and vegetable oils.
• Vitamin K: (phylloquinone): leafy greens, broccoli, Brussels sprouts and fermented foods.

conclusion.

incorporating a variety of these food sources into your diet can help insure you receive adequate amounts of these essential vitamins for optimal health.