VITAMIN A (Retinol)
SOURCE
Dairy products, cod liver oil,liver, dark green and yellow vegetables and fruits
FUNCTION
Maintains eye healthPromotes growth and development, maintains healthy bones and teethEnhances the protection and regeneration of cells and mucous membraneMaintains healthy respiratory and intestinal tractsMaintain healthy hair, nails and skin
SYMPTOMS OF DEFICIENCY
Night blindness, dry eyesDry skinStomach discomfortPoor growthWeak bones and teeth
SYMPTOMS OF EXCESS
Dry, scaly, peeling, and itchy skin, rashHair lossPoor appetite, fatigueVomiting, stomach discomfortLiver injuryHeadache, bone painNervousness, irritability
VITAMIN B
VITAMIN B1 (Thymine)
SOURCE
sprouts, yeast
Desease
Beri-beri
VITAMIN B2 (Ryboflabin)
SOURCE
sprout, present in cow's milk(yellowish)
Desease
Cheilosis, ulceration
VITAMIN B6 (Pyridoxine)
FUNCTION
It is responsible for rememeber dreams.
SYMPTOMS OF DEFICIENCY
Anaemia Nervousness, insomnia, depression Muscle cramps
VITAMIN C (Ascorbic acid)
SOURCE
Citrus fruits(orange,grapefruit,lemon),strawberry,black current,kiwi fruit, tomato, green leafy vegetables, green pepper
FUNCTION
Helps synthesize collagen; promotes the growth and repair of cells, gum, teeth, blood vessels and bonesHelps healing after operation and injuryHelps calcium and iron absorptionEnhances immunity
SYMPTOMS OF DEFICIENCY
ScurvyGuminflammation and bleeding, fall of teethSusceptibility to skin bleeding, burst of capillary vesselsWeakness, fatigueBone pain, swollen and aching joints
SYMPTOMS OF EXCESS
Abdominal painDiarrheaKidney stone
In smokers and drinkers vitamin C is absent
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