Vitamins

As well as the major nutrients; Carbohydrates, Proteins and Fats, the body needs some substances in much smaller quantities. These are known as Vitamins. For RDAs see the table at the foot of the article.

A -- Retinol - A deficiency causes Night-blindness. Also important in genetic health and reduces risk of heart disease. Sources include liver and leafy greens.

B1 - Thiamine - Aids the break down of carbohydrates and fats for the release of energy.

B2 - Riboflavin is also needed for the body's production of energy.

B3 - Niacin - Pellagra other problems

B5 - Pantothenic acid

B6 - Is needed for protein synthesis and production of red blood cells

B6 - Pyridoxine - Anemia peripheral neuropathy

B7 - Biotin - Deficiency can result in scurvy and eczema. It is found in Liver, Soya and Lentils - Also sometimes known as Vitamin H

B9 - Folic Acid - Essential in pregnancy, a deficiency can cause birth defects. Implicated in disorders ranging from heart disease to dementia

B12 - Cyanocobalamin - anemia results from a deficiency

C - Ascorbic Acid - Found in fruit, most commonly citrus fruits; oranges lemons, limes. In the 18th century was used to prevent scurvy in sailors.

D - Calciferol - A deficiency can cause rickets and bone disease. Found in oily fish liver and eggs

E - Tocopherols
K - Required for blood coagulation and bone growth also vein and artery health

Other vitamin related nutrients and the vitamins that have been declassified as such:-

Adenine - Was previously classified as Vitamin B4. Adenine does function in conjunction with Vitamins B1 and B2 in energy metabolism.

Inositol  - This was originally classified as a Vitamin: (Vitamin B8) Aids redistribution of fat. Helps nourish brain cells and optimises the the benefits of vitamin E.

Vitamin P - Polyphenols Bioflavonoids, flavonoids

RDA - Recommended Dietary Intake

Vitamin	RDA	Unit
Vitamin A	900	µg
Vitamin C	90	mg
Thiamin (B1)	1.2	mg
Riboflavin (B2)	1.3	mg
Niacin (B3)	16	mg
Pantothenic acid (B5)	5	mg
Vitamin B6	1.3	mg
Vitamin B7 Biotin	30	µg
Folate (B9)	400	µg
Cyanocobalamin (B12)	2.4	µg
Vitamin C	90	mg
Vitamin D	200	IU
Vitamin E)	15	IU
Vitamin K	120	µg