Deficiency: This may cause rickets and osteomalacia, or softening of the bones.Function: It is necessary for the healthy mineralization of bone.Good sources: These include fruit and vegetables, but cooking destroys vitamin C.Ĭhemical names: ergocalciferol, cholecalciferol.Deficiency: This may result in scurvy, which causes bleeding gums, a loss of teeth, and poor tissue growth and wound healing.It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant. Function: It contributes to collagen production, wound healing, and bone formation.Good sources: Examples include fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.ĭoctors may recommend that people with vegan diets take B12 supplements.Deficiency: Low levels may lead to neurological problems and some types of anemia.Function: It is essential for a healthy nervous system.Why is folate, another form of B9, important? Vitamin B12Ĭhemical names: cyanocobalamin, hydroxocobalamin, methylcobalamin. Also, several fruits have moderate amounts. Good sources: These include leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds.Doctors recommend folic acid supplements before and during pregnancy. Deficiency: During pregnancy, this can affect the fetus’s nervous system.Functions: It is essential for making DNA and RNA.Good sources: These include egg yolk, liver, broccoli, spinach, and cheese.Ĭhemical names: folic acid, folinic acid.Deficiency: Low levels may cause dermatitis or inflammation of the intestines.It also contributes to keratin, a structural protein in the skin, hair, and nails. Function: It enables the body to metabolize proteins, fats, and carbohydrates.Good sources: These include chickpeas, beef liver, bananas, squash, and nuts.įind out more about vitamin B6.Deficiency: Low levels may lead to anemia and peripheral neuropathy.Function: It is vital for the formation of red blood cells.Vitamin B6Ĭhemical names: pyridoxine, pyridoxamine, pyridoxal. Good sources: These include meats, whole grains, broccoli, avocados, and yogurt.Deficiency: Symptoms include paresthesia, or “pins and needles.”.Function: It is necessary for producing energy and hormones.Good sources: Examples include chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils.įind out more about vitamin B3.
#Word search 4. used in body functions skin
Deficiency: Low levels result in a health issue called pellagra, which causes diarrhea, skin changes, and intestinal upset.Function: The body needs niacin for the cells to grow and work correctly.Good sources: These include asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
Function: It is essential for producing various enzymes that help break down blood sugar.Good sources: These include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk.Deficiency: This may cause night blindness and keratomalacia, which causes the clear front layer of the eye to grow dry and cloudy.Function: It is essential for eye health.Below, learn about each currently recognized vitamin: Vitamin AĬhemical names: retinol, retinal, and “the four carotenoids,” including beta carotene.
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