Vitamins

Question 1

Vitamin A

Answer 1

(Retinol)
Primary Function: Vision, immune function, cell growth, healthy skin and mucous membranes.
Key Deficiency Symptoms: Night blindness, xerophthalmia (dry eyes), impaired immune function, dry skin, growth retardation.
Common Food Sources: Liver, eggs, fortified milk, carrots, sweet potatoes, spinach, kale, mangoes.

Question 2

Vitamin D

Answer 2

(Calciferol)
Primary Function: Calcium and phosphorus absorption, bone health, immune system support.
Key Deficiency Symptoms: Rickets (in children: soft, weak bones), osteomalacia (in adults: bone pain, muscle weakness), osteoporosis (increased fracture risk).
Common Food Sources: Fatty fish (salmon, mackerel), fish liver oils, fortified milk/cereals, sunlight exposure.

Question 3

Vitamin E

Answer 3

(Tocopherol)
Primary Function: Antioxidant, protects cells from damage, red blood cell formation.
Key Deficiency Symptoms: Red blood cell hemolysis, neurological deficits (e.g., nerve damage, muscle weakness, impaired vision).
Common Food Sources: Vegetable oils (sunflower, corn, soybean), nuts, seeds, leafy green vegetables, wheat germ.

Question 4

Vitamin K

Answer 4

(Phylloquinone, Menaquinones)
Primary Function: Blood clotting, bone health.
Key Deficiency Symptoms: Excessive bleeding, easy bruising, osteopenia (reduced bone density).
Common Food Sources: Green leafy vegetables (kale, spinach, broccoli), vegetable oils, liver.

Question 5

Vitamin C

Answer 5

(Ascorbic Acid)
Primary Function: Collagen formation, antioxidant, immune function, iron absorption, wound healing.
Key Deficiency Symptoms: Scurvy (bleeding gums, joint pain, fatigue, slow wound healing, skin spots), weakened immune system.
Common Food Sources: Citrus fruits (oranges, grapefruit), berries, bell peppers, broccoli, tomatoes, potatoes.

Question 6

Vitamin B1

Answer 6

(Thiamine)
Primary Function: Carbohydrate metabolism (energy production), nerve function, heart function.
Key Deficiency Symptoms: Beriberi (neurological symptoms like peripheral neuropathy, muscle weakness; cardiovascular issues like heart failure), Wernicke-Korsakoff syndrome (memory loss, confusion).
Common Food Sources: Whole grains, pork, legumes, nuts, seeds, fortified cereals.

Question 7

Vitamin B2

Answer 7

(Riboflavin)
Primary Function: Energy metabolism, healthy skin, vision, red blood cell production.
Key Deficiency Symptoms: Cheilosis (cracks at corners of mouth), angular stomatitis (inflammation of lips and mouth), sore throat, skin inflammation, eye disorders.
Common Food Sources: Milk, cheese, eggs, leafy green vegetables, whole grains, organ meats.

Question 8

Vitamin B3

Answer 8

(Niacin)
Primary Function: Energy metabolism, healthy skin, nerves, and digestive system.
Key Deficiency Symptoms: Pellagra (dermatitis, diarrhea, dementia, depression).
Common Food Sources: Meat, poultry, fish, nuts, legumes, whole grains, fortified cereals.

Question 9

Vitamin B5

Answer 9

(Pantothenic Acid)
Primary Function: Energy metabolism, hormone and cholesterol production.
Key Deficiency Symptoms: Very rare; severe deficiency can cause numbness/burning in hands/feet, fatigue, irritability, sleep disturbances.
Common Food Sources: Widespread in foods (chicken, beef, eggs, whole grains, potatoes, tomatoes).

Question 10

Vitamin B6

Answer 10

(Pyridoxine)
Primary Function: Protein metabolism, red olood celli formation, neurotransmitter synthesis.
Key Deficiency Symptoms: Anemia, neurological symptoms (seizures, confusion, nerve damage), skin disorders (dermatitis).
Common Food Sources: Meat, fish, poultry, vegetables, fruits, whole grains.

Question 11

Vitamin B7

Answer 11

(Biotin)
Primary Function: Metabolism of carbohydrates, fats, and amino acids.
Key Deficiency Symptoms: Hair loss, dermatitis, conjunctivitis, neurological symptoms (depression, lethargy).
Common Food Sources: Eggs, nuts, legumes, whole grains, organ meats.

Question 12

Vitamin B9

Answer 12

(Folate/Folic Acid)
Primary Function: DNA synthesis, red blood cell formation, tissue growth.
Key Deficiency Symptoms: Megaloblastic anemia, neural tube defects in infants if deficient during pregnancy), fatigue, weakness.
Common Food Sources: Leafy green vegetables, legumes, fortified grains, liver, orange juice.

Question 13

Vitamin B12

Answer 13

(Cobalamin)
Primary Function: Red blood cell formation, nerve function, DNA synthesis.
Key Deficiency Symptoms: Megaloblastic anemia, neurological deficits (numbness, tingling, balance problems, memory loss, confusion), fatigue.
Common Food Sources: Meat, fish, poultry, eggs, dairy products (primarily animal sources, some fortified foods).