Here’s a detailed and organized summary of vitamins, their sources, uses, deficiency effects, and

related diseases:

1. Vitamin A (Retinol)

Sources: Carrots, sweet potatoes, spinach, dairy products, liver

Uses: Maintains healthy vision, skin, and immune function

Deficiency Effects: Night blindness, dry skin, weakened immunity

Diseases: Xerophthalmia, Bitot’s spots

2. Vitamin B1 (Thiamine)

Sources: Whole grains, nuts, pork, legumes

Uses: Helps convert food into energy, supports nerve function

Deficiency Effects: Fatigue, muscle weakness, nerve damage

Diseases: Beriberi, Wernicke-Korsakoff syndrome

3. Vitamin B2 (Riboflavin)

Sources: Milk, eggs, green vegetables, almonds

Uses: Energy production, healthy skin and eyes

Deficiency Effects: Cracked lips, sore throat, eye disorders

Diseases: Ariboflavinosis

4. Vitamin B3 (Niacin)

Sources: Chicken, tuna, peanuts, mushrooms

Uses: Digestion, nerve function, skin health

 Deficiency Effects: Fatigue, digestive issues, skin inflammation

Diseases: Pellagra (Dermatitis, Diarrhea, Dementia)

5. Vitamin B5 (Pantothenic Acid)

Sources: Avocado, broccoli, eggs, whole grains

Uses: Hormone production, energy metabolism

Deficiency Effects: Fatigue, irritability, muscle cramps

Diseases: Rare, but can cause “burning feet” syndrome

6. Vitamin B6 (Pyridoxine)

Sources: Poultry, bananas, potatoes, fortified cereals

Uses: Brain development, mood regulation, immune function

Deficiency Effects: Irritability, depression, weakened immunity

Diseases: Anemia, peripheral neuropathy

7. Vitamin B7 (Biotin)

Sources: Eggs, nuts, seeds, fish

Uses: Healthy hair, skin, nails, metabolism support

Deficiency Effects: Hair thinning, skin rashes, brittle nails

Diseases: Biotinidase deficiency (rare)

8. Vitamin B9 (Folic Acid/Folate)

Sources: Leafy greens, oranges, lentils, fortified grains

 Uses: DNA synthesis, cell growth, pregnancy health

Deficiency Effects: Fatigue, anemia, birth defects

Diseases: Megaloblastic anemia, neural tube defects in newborns

9. Vitamin B12 (Cobalamin)

Sources: Meat, fish, dairy, fortified cereals

Uses: Red blood cell production, nerve health

Deficiency Effects: Fatigue, memory loss, nerve damage

Diseases: Pernicious anemia, neurological issues

10. Vitamin C (Ascorbic Acid)

Sources: Citrus fruits, bell peppers, strawberries, broccoli

Uses: Wound healing, immune support, antioxidant

Deficiency Effects: Fatigue, gum disease, slow healing

Diseases: Scurvy (bleeding gums, joint pain)

11. Vitamin D (Calciferol)

Sources: Sunlight, fortified milk, fatty fish, egg yolk

Uses: Bone health, calcium absorption

Deficiency Effects: Weak bones, fatigue, muscle weakness

Diseases: Rickets (in children), osteomalacia (in adults)

12. Vitamin E (Tocopherol)

 Sources: Nuts, seeds, spinach, vegetable oils

Uses: Skin health, antioxidant, protects cells

Deficiency Effects: Muscle weakness, vision problems, immune issues

Diseases: Neurological problems due to cell damage

13. Vitamin K (Phylloquinone/Menaquinone)

Sources: Leafy greens, broccoli, fish, eggs

Uses: Blood clotting, bone health

Deficiency Effects: Excessive bleeding, easy bruising

Diseases: Hemorrhage, osteoporosis

Vitamins: Complete Study Guide for RRB Examinations

Fat-Soluble Vitamins

 Vitamin A (Retinol)
o Functions: Essential for vision, immune function, and skin health
o Sources: Liver, carrots, spinach, dairy products, egg yolk
o Deficiency Effects: Night blindness, dry skin, weakened immunity
o Diseases: Xerophthalmia, Bitot’s spots
 Vitamin D (Calciferol)
o Functions: Aids calcium absorption, promotes bone strength, supports
immune function
o Sources: Sunlight, fortified milk, fatty fish, egg yolk
o Deficiency Effects: Weak bones, fatigue, muscle weakness
o Diseases: Rickets (children), osteomalacia (adults)
 Vitamin E (Tocopherol)
o Functions: Antioxidant, protects cell membranes, supports reproductive
health
o Sources: Nuts, seeds, vegetable oils, spinach
o Deficiency Effects: Muscle weakness, vision problems, immune issues
o Diseases: Neurological problems due to cell damage
 Vitamin K (Phylloquinone/Menaquinone)
o Functions: Blood clotting, bone health, regulates calcium
o Sources: Leafy greens, broccoli, fish, eggs
o Deficiency Effects: Excessive bleeding, easy bruising
o Diseases: Hemorrhage, osteoporosis

Water-Soluble Vitamins
  Vitamin B1 (Thiamine)
o Functions: Energy metabolism, nerve function
o Sources: Whole grains, nuts, pork, legumes
o Deficiency Effects: Fatigue, muscle weakness, nerve damage
o Diseases: Beriberi, Wernicke-Korsakoff syndrome
 Vitamin B2 (Riboflavin)
o Functions: Energy production, healthy skin and eyes
o Sources: Milk, eggs, green vegetables, almonds
o Deficiency Effects: Cracked lips, sore throat, eye disorders
o Diseases: Ariboflavinosis
 Vitamin B3 (Niacin)
o Functions: Digestion, nerve function, skin health
o Sources: Chicken, tuna, peanuts, mushrooms
o Deficiency Effects: Fatigue, digestive issues, skin inflammation
o Diseases: Pellagra (Dermatitis, Diarrhea, Dementia)
 Vitamin B6 (Pyridoxine)
o Functions: Brain development, mood regulation, immune function
o Sources: Poultry, bananas, potatoes, fortified cereals
o Deficiency Effects: Irritability, depression, weakened immunity
o Diseases: Anemia, peripheral neuropathy
 Vitamin B9 (Folic Acid/Folate)
o Functions: DNA synthesis, cell growth, pregnancy health
o Sources: Leafy greens, oranges, lentils, fortified grains
o Deficiency Effects: Fatigue, anemia, birth defects
o Diseases: Megaloblastic anemia, neural tube defects
 Vitamin B12 (Cobalamin)
o Functions: Red blood cell production, nerve health
o Sources: Meat, fish, dairy, fortified cereals
o Deficiency Effects: Fatigue, memory loss, nerve damage
o Diseases: Pernicious anemia, neurological issues
 Vitamin C (Ascorbic Acid)
o Functions: Wound healing, immune support, antioxidant
o Sources: Citrus fruits, bell peppers, strawberries, broccoli
o Deficiency Effects: Fatigue, gum disease, slow healing
o Diseases: Scurvy (bleeding gums, joint pain)

Vitamins with Antiviral and Antibacterial Properties

 Vitamin C (Ascorbic Acid): Boosts immune response against infections

 Vitamin D: Enhances immune defense, reduces respiratory infections
 Vitamin A: Strengthens epithelial tissues, prevents microbial infections

Practice Questions (MCQs)

1. Which vitamin is essential for proper blood clotting? a) Vitamin A b) Vitamin K c)
Vitamin D d) Vitamin E Answer: b) Vitamin K
2. Pellagra is caused by the deficiency of which vitamin? a) Vitamin B1 b) Vitamin B3
c) Vitamin B6 d) Vitamin C Answer: b) Vitamin B3
 3. Which vitamin deficiency causes night blindness? a) Vitamin A b) Vitamin D c)
Vitamin E d) Vitamin B2 Answer: a) Vitamin A
4. Scurvy is a disease caused due to lack of which vitamin? a) Vitamin K b) Vitamin D
c) Vitamin C d) Vitamin B12 Answer: c) Vitamin C
5. Which vitamin helps in the absorption of calcium? a) Vitamin A b) Vitamin D c)
Vitamin K d) Vitamin E Answer: b) Vitamin D
6. Which vitamin prevents neural tube defects during pregnancy? a) Vitamin B9 b)
Vitamin B12 c) Vitamin C d) Vitamin D Answer: a) Vitamin B9
7. Which vitamin is involved in red blood cell formation? a) Vitamin B6 b) Vitamin B12
c) Vitamin C d) Vitamin E Answer: b) Vitamin B12
8. Which vitamin deficiency leads to rickets in children? a) Vitamin A b) Vitamin D c)
Vitamin E d) Vitamin K Answer: b) Vitamin D
9. Which vitamin helps in collagen production? a) Vitamin A b) Vitamin C c) Vitamin D
d) Vitamin E Answer: b) Vitamin C
10. Which vitamin deficiency causes Wernicke-Korsakoff syndrome? a) Vitamin B1 b)
Vitamin B2 c) Vitamin B3 d) Vitamin B6 Answer: a) Vitamin B1
11. Which vitamin supports healthy skin and vision? a) Vitamin A b) Vitamin E c)
Vitamin B2 d) Vitamin C Answer: a) Vitamin A
12. Which vitamin deficiency causes megaloblastic anemia? a) Vitamin B6 b) Vitamin
B9 c) Vitamin B12 d) Vitamin D Answer: b) Vitamin B9
13. Which vitamin plays a key role in energy metabolism? a) Vitamin B1 b) Vitamin B3
c) Vitamin B5 d) Vitamin B7 Answer: a) Vitamin B1

14. Which vitamin deficiency causes scurvy? a) Vitamin A b) Vitamin C c) Vitamin D d)

Vitamin E Answer: b) Vitamin C
15. Which vitamin helps in the production of red blood cells? a) Vitamin B6 b) Vitamin
B9

ns: Functions and their sources

July 3, 2020Biochemistry and Human Nutrition, Food Chemistry, Nutrition and Dieteticsfood
sources and functions of vitamins
 Vitamin refer to essential dietary factor which is
required by an organism in small amounts and whose absence results in deficiency diseases.
Vitamins are important for their regularity and protective functions. Unlike most other
nutrients, they are required in very small amounts. But it is necessary to provide these in diet
because many of them cannot be synthesized in our body. Excess intake of any vitamin
however is harmful. Vitamins are generally classified on the basis of their solubility.

1. Water soluble vitamin: vitamin C, B complex

2. Fat soluble vitamin: vitamin A, D, E and K

Fat soluble vitamin:

Vitamin A:
 Retinol (an alcohol) or retinal (an aldehyde) are often referred to as preformed
vitamin A.
 Retinal can be converted by body to retinoic acid, the form of vitamin A.
 Preformed vitamin A is present in animal food source only such as fish liver oil, egg
yolk.
 Vitamin A is also formed in the body in the form of pro-vitamin A carotenoids, which
include β – carotene and other carotenoids.
 Pro-vitamin A occurs in plants such as carrot, mango, and dark green leafy vegetables
like spinach, amaranth and coriander.
 The chief source of vitamin A in human nutrition is β – carotene.
 A molecule of β – carotene yield two molecules of vitamin A.

Stability of vitamin A:

 Relatively stable to heat in the absence of oxygen

 Susceptible to oxidation in the presence of light and oxygen
 Unstable under influence of mineral acid but stable in alkali

Source of vitamin A: Fish liver oil, green leafy vegetables. Yellow fruits like papaya, mango,
carrot, spinach, fortified margarine and vegetable oil.

Functions of vitamin A:
 1. Epithelium tissue function as barrier and form the body’s first line of defense against
infection. Inadequate vitamin A supply results in suppression of normal secretions and
produces a keratinized (dry, horny) type of epithelium. Such tissue may become
susceptible to bacterial invasion.
2. Immunity: Vitamin A is commonly known as anti-infective vitamin because it is
required for normal functioning of immune system.
3. Growth and development: during fetal development, retinoic acid (RA) function in
limb development and formation of heart, eyes and ear. RA has been found to regulate
expression of gene for growth hormone.
4. Red blood cell production: Red blood cells are derived from precursor cells called
stem cells. These stem cells are dependent on retinoid for normal differentiation into
RBC.
5. Regulation of gene expression: Retinoic acid act as hormones to affect gene
expression and thereby influence numerous physiological processes.

Vitamin D:
 Two most important forms are

1. Vitamin D2 = Ergocalciferol
2. Vitamin D3 = Cholecalciferol

 The precursors of vitamin D2 and D3 are ergo sterol (plant steroid) and 7 –
dehydrocholesterol (present in animal tissue). These precursors or provitamins can be
converted into respective vitamin D by irradiation with UV light.
 In animal tissue, 7 – dehydrocholesterol, which occurs naturally in the epidermal
layers can be converted by UV radiation to vitamin D3. Therefore, vitamin D is
sometimes called sunshine vitamin.

Deficiency of vitamin D: Vitamin D deficiency leads to rickets, osteomalacia and muscle

weakness and pain. Rickets results in infant and children duet to failure of bone to
mineralization.

Food sources of vitamin D: fish liver oil, egg, milk and fortified foods.

Functions of vitamin D:

1. Vitamin D is essential for efficient utilization of calcium by body.

2. The active form of vitamin D inhibits cell proliferation and stimulates differentiation
of cells.
3. Active form of vitamin D enhance innate immunity and inhibit the development of
autoimmunity.
4. Vitamin D plays a role in insulin secretion under condition of increased insulin
demand.
5. Adequate vitamin D level is important for decreasing the risk of high blood pressure.

Vitamin E:
  Vitamin E refers to the family of eight antioxidants. I.e. four tocopherols (α, β, γ, δ)
and four tocotrienols (α, β, γ, δ).
 α- tocopherol is only form of vitamin E that is actively maintained in human body and
therefore found in largest quantities in blood and tissue.

Stability of vitamin E: Vitamin E is lost in significant amount during refining and

deodorization of vegetable oil. Heating, frying, storage etc. all reduces vitamin E
concentration in oil.

Deficiency of vitamin E: Severe vitamin E deficiency results in neurological symptom

including impaired balance and coordination (ataxia), muscle weakness (myopathy) and
damage to retina of eyes (pigmented retinopathy).