Vitamins – General Science

Vitamins topic in general covered under General Science section in competitive exams, questions often cover their classification, sources, functions, deficiency diseases, and recommended dietary allowances. Understanding these aspects is crucial for excelling in exams like the UPSC, SSC, and other government and medical entrance tests.

What is a Vitamin?

Vitamins are essential organic compounds that play a vital role in maintaining normal physiological functions and promoting overall health. They are required in small quantities and are primarily obtained through diet, as the human body either cannot synthesize them or produces them in insufficient amounts.

The concept of vitamins was first discovered by Polish biochemist Casimir Funk in 1912. He coined the term “vitamine” from the words “vital” and “amine”.

Classification of Vitamins

They are classified into two main groups: fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B-complex and C).

Each one of them has specific biological functions, such as supporting immune function, aiding in energy production, and maintaining healthy skin, bones, and vision. A deficiency or excess of vitamins can lead to various health issues, making them a critical subject of study in human nutrition and health sciences.

Here is a list of vitamins along with their scientific names:

Fat-Soluble:

1. Vitamin A – Retinol, Retinal, Retinoic acid
2. Vitamin D – Cholecalciferol (D3), Ergocalciferol (D2)
3. Vitamin E – Tocopherols and Tocotrienols
4. Vitamin K – Phylloquinone (K1), Menaquinone (K2)

Water-Soluble:

1. Vitamin B1 – Thiamine
2. Vitamin B2 – Riboflavin
3. Vitamin B3 – Niacin (Nicotinic acid, Nicotinamide)
4. Vitamin B5 – Pantothenic acid
5. Vitamin B6 – Pyridoxine, Pyridoxal, Pyridoxamine
6. Vitamin B7 – Biotin
7. Vitamin B9 – Folate, Folic acid
8. Vitamin B12 – Cobalamin
9. Vitamin C – Ascorbic acid

Each vitamin plays a unique role in maintaining various bodily functions and supporting overall health.

list of vitamins and their common food sources:

Fat-Soluble Vitamins:

1. Vitamin A
   • Sources: Carrots, sweet potatoes, spinach, kale, liver, fish oils, eggs, dairy products.
2. Vitamin D
   • Sources: Fatty fish (salmon, mackerel), egg yolks, fortified milk, cheese, exposure to sunlight.
3. Vitamin E
   • Sources: Nuts (almonds, sunflower seeds), spinach, broccoli, vegetable oils, fortified cereals.
4. Vitamin K
   • Sources: Leafy green vegetables (kale, spinach, broccoli), brussels sprouts, fish, meat, eggs.

Water-Soluble Vitamins:

1. Vitamin B1 (Thiamine)
   • Sources: Whole grains, pork, legumes, seeds, nuts.
2. Vitamin B2 (Riboflavin)
   • Sources: Milk, eggs, almonds, leafy greens, fortified cereals.
3. Vitamin B3 (Niacin)
   • Sources: Poultry, fish, lean meats, peanuts, legumes, fortified bread and cereals.
4. Vitamin B5 (Pantothenic Acid)
   • Sources: Chicken, beef, potatoes, whole grains, broccoli, eggs.
5. Vitamin B6 (Pyridoxine)
   • Sources: Fish, beef liver, potatoes, starchy vegetables, non-citrus fruits like bananas.
6. Vitamin B7 (Biotin)
   • Sources: Eggs, nuts, seeds, salmon, sweet potatoes.
7. Vitamin B9 (Folate/Folic Acid)
   • Sources: Leafy green vegetables, legumes, seeds, liver, fortified grains.
8. Vitamin B12 (Cobalamin)
   • Sources: Meat, fish, poultry, dairy products, fortified cereals.
9. Vitamin C (Ascorbic Acid)
   • Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, Brussels sprouts, tomatoes.

Here is a list of vitamins along with the diseases caused by their deficiencies:

Fat-Soluble Vitamins:

1. Vitamin A (Retinol)
   • Deficiency Disease: Night blindness, Xerophthalmia (dry eyes), and an increased risk of infections.
   • Symptoms: Poor vision, dry skin, frequent infections.
2. Vitamin D (Calciferol)
   • Deficiency Disease: Rickets (in children), Osteomalacia (in adults).
   • Symptoms: Bone deformities in children, softening of bones, muscle weakness.
3. Vitamin E (Tocopherol)
   • Deficiency Disease: Neuromuscular problems, Hemolytic anemia (in newborns).
   • Symptoms: Muscle weakness, impaired vision, nerve damage.
4. Vitamin K
   • Deficiency Disease: Increased bleeding tendency (due to impaired blood clotting).
   • Symptoms: Easy bruising, excessive bleeding, poor wound healing.

Water-Soluble Vitamins:

1. Vitamin B1 (Thiamine)
   • Deficiency Disease: Beriberi, Wernicke-Korsakoff syndrome.
   • Symptoms: Weakness, heart problems, mental confusion.
2. Vitamin B2 (Riboflavin)
   • Deficiency Disease: Ariboflavinosis.
   • Symptoms: Cracked lips, inflamed tongue, sore throat.
3. Vitamin B3 (Niacin)
   • Deficiency Disease: Pellagra.
   • Symptoms: Dermatitis, diarrhea, dementia, and death (in severe cases).
4. Vitamin B5 (Pantothenic Acid)
   • Deficiency Disease: Rare but may cause fatigue, irritability.
   • Symptoms: Numbness, fatigue, muscle cramps.
5. Vitamin B6 (Pyridoxine)
   • Deficiency Disease: Anemia, Dermatitis, Peripheral neuropathy.
   • Symptoms: Skin inflammation, depression, confusion, anemia.
6. Vitamin B7 (Biotin)
   • Deficiency Disease: Dermatitis, Hair loss.
   • Symptoms: Hair thinning, skin rash, neurological symptoms.
7. Vitamin B9 (Folate)
   • Deficiency Disease: Megaloblastic anemia, Neural tube defects in newborns.
   • Symptoms: Fatigue, mouth sores, birth defects in pregnancy.
8. Vitamin B12 (Cobalamin)
   • Deficiency Disease: Pernicious anemia, Neuropathy.
   • Symptoms: Fatigue, memory loss, nerve damage.
9. Vitamin C (Ascorbic Acid)
   • Deficiency Disease: Scurvy.
   • Symptoms: Weakness, gum bleeding, joint pain, poor wound healing.

Understanding these deficiencies is important for recognizing the symptoms and effects of improper nutrition, a common topic in competitive exams.

Here is a list of vitamins and their key uses:

Fat-Soluble Vitamins:

1. Vitamin A (Retinol)
   • Uses: Essential for vision, immune system support, skin health, and reproduction. Helps maintain the integrity of skin and mucous membranes.
   • Sources: Carrots, sweet potatoes, liver, dairy products.
2. Vitamin D (Calciferol)
   • Uses: Helps in the absorption of calcium and phosphorus, promoting bone and teeth health. It also plays a role in immune function.
   • Sources: Sunlight, fortified dairy products, fish like salmon and tuna.
3. Vitamin E (Tocopherol)
   • Uses: Acts as an antioxidant, protecting cells from damage caused by free radicals. Supports immune function and skin health.
   • Sources: Nuts, seeds, spinach, and vegetable oils.
4. Vitamin K
   • Uses: Essential for blood clotting and bone health. It helps produce proteins that are needed for blood coagulation.
   • Sources: Leafy green vegetables like spinach, kale, and broccoli.

Water-Soluble Vitamins:

5. Vitamin B1 (Thiamine)
   • Uses: Helps convert carbohydrates into energy, supports nerve function and muscle contraction.
   • Sources: Whole grains, pork, nuts, seeds.
6. Vitamin B2 (Riboflavin)
   • Uses: Important for energy production, and it helps maintain healthy skin and eyes.
   • Sources: Eggs, milk, green vegetables.
7. Vitamin B3 (Niacin)
   • Uses: Supports metabolism, aids in maintaining healthy skin, and improves digestive function. It also supports proper circulation.
   • Sources: Meat, fish, poultry, grains.
8. Vitamin B5 (Pantothenic Acid)
   • Uses: Vital for synthesizing and metabolizing fats, proteins, and coenzymes. Supports adrenal gland function.
   • Sources: Avocados, eggs, meat, and whole grains.
9. Vitamin B6 (Pyridoxine)
   • Uses: Helps in protein metabolism, red blood cell production, and neurotransmitter synthesis.
   • Sources: Poultry, fish, potatoes, and bananas.
10. Vitamin B7 (Biotin)
    • Uses: Supports healthy hair, skin, and nails. Also important for carbohydrate, protein, and fat metabolism.
    • Sources: Eggs, nuts, seeds, and fish.
11. Vitamin B9 (Folate or Folic Acid)
    • Uses: Crucial for DNA synthesis, cell division, and proper fetal development during pregnancy.
    • Sources: Leafy greens, legumes, and fortified grains.
12. Vitamin B12 (Cobalamin)
    • Uses: Important for red blood cell formation, nerve function, and DNA synthesis.
    • Sources: Meat, fish, dairy products, and fortified cereals.
13. Vitamin C (Ascorbic Acid)
    • Uses: Boosts the immune system, promotes wound healing, and acts as an antioxidant. It also enhances iron absorption.
    • Sources: Citrus fruits, bell peppers, strawberries, and broccoli.

This list highlights the essential functions of each vitamin, making it easier to understand their importance in maintaining health.