Vitamins are organic substances in food, which are required in small amounts but cannot be synthesized in adequate quantities by the body and therefore have to be provided from the environment. Following is a brief introduction to vitamins and their sources: Vitamin A: Retinol. Carotene compounds responsible for transmitting light sensation in the retina of the eye. Deficiency leads to night blindness. Dietary Sources of Retinol Liver (richest natural source) Milk Butter Cheese Egg yolk Fish and Liver oils (Retinol or carotene is added to margarine in Britain and other countries.) Beta-carotene: An antioxidant that protects cells against oxidation damage that can lead to cancer. Beta carotene is converted, as needed, to Vitamin A. Food sources of beta carotene include vegetables such as carrots, sweet potatoes, spinach and other leafy green vegetables; and fruit such as cantaloupes and apricots. Excessive carotene in the diet can temporarily yellow the skin; a condition called carotenemia, commonly seen in infants’ fed largely on mashed carrots. Dietary Sources of Carotene Carrots (richest source) Dark Green leafy vegetables Some yellow and red fruits Red palm oil Vitamin B1: Thiamin, acts as a coenzyme in body metabolism. Deficiency leads to beriberi, a disease of the heart and nervous system. Thiamin is especially important as a supplement for persons with serious liver conditions. Dietary Sources of Thiamin: Wheat germ, whole meal wheat flour and bread Yeast, legumes, nuts Pork, duck Marmite Oatmeal, fortified breakfast cereals White bread if flour enriched Cod’s roe, other meats Vitamin B2: Riboflavin, essential for the reactions of coenzymes. Deficiency causes inflammation of the lining of the mouth and skin. Dietary Sources for Riboflavin: Liver, kidney, Milk, yoghurt, cheese Marmite, wheat germ, meat Mushrooms, broccoli, avocado Fortified white flour and breakfast cereals Vitamin B3: Niacin, an essential part of coenzymes of body metabolism. Deficiency causes inflammation of the skin, vagina, rectum and mouth, as well as mental slowing. Niacin is used in the treatment of cholesterol disorders. Dietary Sources of Niacin: Liver, kidney Meat, fish Yeast (brewer’s), Marmite Peanuts, bran, legumes Whole meal wheat Coffee Vitamin B6: Also called pyridoxine, a cofactor for enzymes. Deficiency leads to inflammation of the skin and mouth, nausea, vomiting, dizziness, weakness and anemia. Vitamin B6 can be helpful in certain patients with nerve conditions, such as carpal tunnel syndrome. Vitamin B12: An essential factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to insufficient and enlarged red blood cells (megaloblastic anemia), as can be seen in pernicious anemia. Folate (folic acid): Folic acid is an important factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to insufficient and enlarged red blood cells (megaloblastic anemia). It is used in some persons as a supplemental therapy to prevent side effects from medications, such as methotrexate (RHEUMATREX) and sulfasalazine (AZULFADINE). Sources of Folate: Brussels sprouts Fortified breakfast cereals Spinach, asparagus, beetroot Orange, avocado, melon Potatoes, cauliflower, peas Marmite and bovril Wholemeal bread, parsnips Dried beans Kidney Vitamin C: Ascorbic acid, important in the synthesis of collagen, the framework protein for tissues of the body, such as those that help to make up the skin. Deficiency leads to scurvy, characterized by fragile capillaries, poor wound healing, and bone deformity in children. Dietary sources of Vitamin C: Black currents, guavas Green peppers, broccoli, cauliflower (raw) Oranges and other citrus fruits Brussels, sprouts, cabbage Potatoes Liver is the only animal food that contains it. Vitamin D: A steroid vitamin, which promotes absorption and metabolism of calcium and phosphorus. Under normal conditions of sunlight exposure, no dietary supplementation is necessary because sunlight promotes adequate vitamin D synthesis in the skin. Deficiency can lead to osteomalcia in adults and bone deformity (rickets) in children. Vitamin D is used along with calcium as a supplement in the treatment of the "bone thinning" disorders, osteoporosis. Dietary sources of Vitamin D: Fish liver oils, e.g.: cod liver oil Fatty fish, (herring, mackerel, salmon, sardines, pilchards, tuna) Fortified margarine Infant milk formulas Eggs, liver Vitamin E: Deficiency can lead to anemia. Vitamin K: An essential factor in the formation of blood clotting factors. Deficiency can lead to abnormal bleeding. A helpful supplement for patients with liver conditions that impair the production of the normal blood clotting factors. Sigma Pi would like to thank The University of Houston Medical School for providing the information used in the creation of this webpage.