Vitamin

List of Vitamins

Vitamin A

– Chemical names (vitaminer) – retinol, retinal, and four carotenoids (including beta carotene).

– Fat soluble

– Deficiency may cause night-blindness and keratomalacia (eye disorder that results in a dry cornea)

– Good sources include: liver, cod liver oil, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, milk.

Vitamin B1

– Chemical name (vitaminer) – thiamine

– Water soluble

– Deficiency may cause beriberi, Wernicke-Korsakoffsyndrome

– Good sources include: yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Vitamin B2

– Chemical name (vitaminer) – riboflavin

– Water soluble

– Deficiency may cause ariboflavinosis

– Good sources include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.

Vitamin B3

– Chemical names (vitaminer) – niacin, niacinamide – Water soluble

– Deficiency may cause pellagra

– Good sources include: liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes, mushrooms, and brewer’s yeast.

Vitamin B5

– Chemical name (vitaminer) – pantothenic acid

– Water soluble

– Deficiency may cause paresthesia

– Good sources include: meats, whole grains (milling may remove it), broccoli, avocados, royal jelly, fish ovaries.

Vitamin B6

– Chemical names (vitaminer) – pyridoxine, pyridoxamine, pyridoxal

– Water soluble

– Deficiency may cause anemia, peripheral neuropathy

– Good sources include: meats, bananas, whole grains, vegetables, and nuts. When milk is dried it loses about half of its B6. Freezing and canning can also reduce content.

Vitamin B7

– Chemical name (vitaminer) – biotin

– Water soluble

– Deficiency may cause dermatitis, enteritis

– Good sources include: egg yolk, liver, some vegetables.

Vitamin B9

– Chemical names (vitaminer) – folic acid, folinic acid

– Water soluble

– Deficiency may cause pregnancy deficiency linked to birth defects

– Good sources include: leafy vegetables, legumes, liver, baker’s yeast, some fortified grain products, sunflower seeds. Several fruits have moderate amounts, as does beer.

Vitamin B12

– Chemical names (vitaminer) – cyanocobalamin, hydroxycobalamin, methylcobalamin

– Water soluble

– Deficiency may cause megaloblastic anemia

– Good sources include: fish, shellfish, meat, poultry, eggs, milk, and dairy products. Some fortified cereals and soy products, as well as fortified nutritional yeast.

Vegans are advised to take B12 supplements.4

Vitamin C

– Chemical names (vitaminer) – ascorbic acid

– Water soluble

– Deficiency may cause megaloblastic anemia

– Good sources include: fruit and vegetables. The Kakadu plum and the camu camu fruit have the highest vitamin C contents of all foods. Liver also has vitamin C.

Vitamin D

– Chemical names (vitaminer) – ergocalciferol, cholecalciferol

– Fat soluble

– Deficiency may cause rickets, osteomalacia

– Good sources: produced in the skin after exposure to ultraviolet B light from the sun or artificial sources. Also found in fatty fish, eggs, beef liver, and mushrooms.

Vitamin E

– Chemical names (vitaminer) – tocopherols, tocotrienols

– Fat soluble

– Deficiency is uncommon. May cause mild hemolytic anemia in newborns

– Good sources include: kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and wholegrains.

Vitamin K

– Chemical names (vitaminer) – phylloquinone, menaquinones

– Fat soluble

– Deficiency may cause bleeding diathesis

– Good sources include: leafy green vegetables, avocado, kiwi fruit. Parsley contain a lot of vitamin K.

List of Vitamins