|
Vitamin
|
Main
Functions
|
Sources
|
Deficiency
|
Excess
|
|
C
(Ascorbic
acid)
|
Involved
in the production of collagen - used in the structure of connective
tissue and bone. Also aids wound healing and iron absorption |
Fresh
fruits especially citrus fruits and green vegetables. Also found
in potatoes |
Scurvy
results from prolonged deficiency. Poor wound healing and bleeding
gums |
May
lead to kidney stones |
|
B1
(Thiamin)
|
Involved
in the release of energy from carbohydrate. It is important
for the brain and nerves which use glucose for their energy
needs |
Cereals,
nuts and pulses are rich sources. Green vegetables, pork and
fruits and fortified cereals contain thiamin |
Deficiency
leads to beri-beri. Alcoholics sometimes develop deficiency. |
The
body excretes excess thiamin |
|
B2
(Riboflavin)
|
Involved
in energy release, especially from fat and protein |
Rich
sources are liver, milk, cheese, yogurt, eggs, green vegetables
and yeast extract, and fortified cereals |
Deficiency
includes changes to the mucous membrane and skin around the
mouth and nose |
The
body excretes excess riboflavin. No known adverse effect |
|
Niacin
|
Involved
in the release of energy |
Rich
sources include liver, beef, pork, mutton and fish. Most breakfast
cereals are fortified. Some is made in the body |
Deficiency
leads to pellagra. High doses cause dilation of arteries and
reduction of blood lipids |
Excess
can cause kidney damage |
|
B6
(Pyridoxine)
|
Involved
in amino acid metabolism and glycogenolysis. Also, formation
of antibodies and haemoglobin |
Main
sources are meat, poultry and fish. Lesser sources are potatoes,
tomatoes and spinach |
Loss
of sensation in extremities |
Anemia,
vomiting and stomach pain |
|
B12
|
Is
necessary for the proper formation of blood cells and nerve
fibres |
Meat.
Eggs and milk also contain B12. Almost no plant foods contain
B12. Fortified breakfast cereals are a useful source. |
Deficiency
leads to anaemia |
No
toxic effects known |
|
|
Involved
in the formation of blood cells |
Liver,
(and orange juice, dark green vegetables) are rich sources.
Nuts, wholemeal bread, and fortified breakfast cereals are fair
sources. |
None
known |
Gastrointestinal
disturbances |
