vitamins and food sources


“Vitamins are organic compounds that are required as nutrients in small amounts by an organism.”

The body does not make these chemicals. They come from other places, usually food. A short term lack of a certain vitamin is usually not a problem, because the body can store “vitamins” for a short time. Not having a certain vitamin for a longer period of time can lead to different diseases, depending on the vitamin.

Vitamins and associated body functions:

  1. Vitamin A: Eyes, immune system, skin, genes, growth.
  2. Vitamin D: Skin (formed in), intestines, kidneys, bones.
  3. Vitamin E:  Antioxidant, blood cells, stored in the liver.
  4. Vitamin K Blood (clotting).
  5. Vitamin B1: Energy metabolism, nerve and muscle activity.
  6. Vitamin B2: Energy metabolism, growth, and reproduction, vision.
  7. Vitamin B3: Energy metabolism, neurological processes.
  8. Vitamin B5: Skin and hair, wound healing, blood lipid profile.
  9. Vitamin B6: Nerve activity, blood formation, DNA.
  10. Vitamin B7:  Hair, nails, skin.
  11. Vitamin B9:  DNA synthesis.
  12. Vitamin B12: Nerve activity, neurotransmitters.
  13. Vitamin C:  Antioxidant, iron absorption, immune system.

List of vitamins and related food sources:




Deficiency disease


Food sources

Vitamin A
Night blindness
Liver, orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, fish, soy milk, milk
Vitamin B1
Beriberi, Wernicke-Korsakoff syndrome
oatmeal, brown rice, vegetables, potatoes, liver, eggs
Vitamin B2
Ariboflavinosis, glossitis, angular stomatitis
Dairy products, bananas, popcorn, green beans, asparagus
Vitamin B3
Meat, fish, eggs, many vegetables, mushrooms, tree nuts
Vitamin B5
Meat, broccoli, avocados
Vitamin B6
Anemia peripheral neuropathy
Meat, vegetables, tree nuts, bananas
Vitamin B7
Dermatitis, enteritis
Raw egg yolk, liver, peanuts, leafy green vegetables
Vitamin B9
Megaloblastic anaemia and deficiency during pregnancy is associated with birth defects, such as neural tube defects
Leafy vegetables, pasta, bread, cereal, liver
Vitamin B12
Pernicious anaemia
Meat, poultry, fish, eggs, milk
Vitamin C
Many fruits and vegetables, liver
Vitamin D
Rickets and osteomalacia
Fish, eggs, liver, mushrooms
Vitamin E
Deficiency is very rare; sterility in males and miscarriage in females, mild hemolytic anaemia in newborn infants
Many fruits and vegetables, nuts, and seeds
Vitamin K
Bleeding diathesis
Leafy green vegetables such as spinach, egg yolks, liver


Most individuals can get all of the necessary vitamins and minerals through a healthy eating pattern of nutrient-dense foods.



This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that has read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

Leave a Comment

Your email address will not be published. Required fields are marked *

Share via
Copy link
Powered by Social Snap