Vitamins

Vitamins

Except for vitamin D, vitamins are essential nutrients,[40] necessary in the diet for good health. Vitamin D can be synthesized in the skin in the presence of UVB radiation. (Many animal species can synthesize vitamin C, but humans cannot.) Certain vitamin-like compounds that are recommended in the diet, such as carnitine, are thought useful for survival and health, but these are not “essential” dietary nutrients because the human body has some capacity to produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which may have desirable properties including antioxidant activity (see below); experimental demonstration has been suggestive but inconclusive. Other essential nutrients not classed as vitamins include essential amino acids (see above), essential fatty acids (see above), and the minerals discussed in the preceding section.[medical citation needed]

Vitamin deficiencies may result in disease conditions: goiter, scurvy, osteoporosis, impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others.[56]

Excess levels of some vitamins are also dangerous to health. The Food and Nutrition Board of the Institute of Medicine has established Tolerable Upper Intake Levels (ULs) for seven vitamins.[57]

Source: https://en.wikipedia.org/wiki/Human_nutrition#Vitamins

List of Vitamins and their Sources

Vitamin generic
descriptor name
Vitamer chemical name(s) (list not complete)SolubilityFood sources
Vitamin A all-transRetinol, Retinals, and
alternative provitamin A-functioning Carotenoids
including all-transbeta-carotene
Fatfrom animal origin as Vitamin A / all-trans-Retinol: Fish in general, liver and dairy products; from plant origin as provitamin A / all-trans-beta-carotene: orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach;
Vitamin B1ThiamineWaterPork, wholemeal grains, brown rice, vegetables, potatoes, liver, eggs
Vitamin B2RiboflavinWaterDairy products, bananas, green beans, asparagus
Vitamin B3Niacin, Niacinamide, Nicotinamide ribosideWaterMeat, fish, eggs, many vegetables, mushrooms, tree nuts
Vitamin B5Pantothenic acidWaterMeat, broccoli, avocados
Vitamin B6Pyridoxine, Pyridoxamine, PyridoxalWaterMeat, vegetables, tree nuts, bananas
Vitamin B7BiotinWaterRaw egg yolk, liver, peanuts, leafy green vegetables
Vitamin B9Folates, Folic acidWaterLeafy vegetables, pasta, bread, cereal, liver
Vitamin B12Cyanocobalamin, Hydroxocobalamin, Methylcobalamin, AdenosylcobalaminWaterMeat, poultry, fish, eggs, milk
Vitamin CAscorbic acidWaterMany fruits and vegetables, liver
Vitamin DCholecalciferol (D3), Ergocalciferol (D2)FatLichen, eggs, liver, certain fish species such as sardines, certain mushroom species such as shiitake
Vitamin ETocopherols, TocotrienolsFatMany fruits and vegetables, nuts and seeds, and seed oils
Vitamin KPhylloquinone, MenaquinonesFatLeafy green vegetables such as spinach; egg yolks; liver
Full view at: https://en.wikipedia.org/wiki/Vitamin

Illnesses caused by underconsumption and overconsumption

NutrientsDeficiencyExcess
Macronutrients
CaloriesStarvation, marasmusObesity, diabetes mellitus, cardiovascular disease
Simple carbohydratesNoneObesity, diabetes mellitus, cardiovascular disease
Complex carbohydratesNoneObesity, cardiovascular disease (high glycemic index foods)
ProteinKwashiorkorObesity, Rabbit starvation
Saturated fatLow testosterone levels,[62] vitamin deficiencies[citation needed]Obesity, cardiovascular disease[63]
Trans fatNoneObesity, cardiovascular disease
Unsaturated fatFat-soluble vitamin deficiencyObesity, cardiovascular disease
Micronutrients
Vitamin AXerophthalmia, night blindness, and low testosterone levels[citation needed]Hypervitaminosis A (cirrhosis, hair loss)
Vitamin B1Beri-Beri?
Vitamin B2Skin and corneal lesions, cracking of skin and corneal unclearation?
NiacinPellagraDyspepsia, cardiac arrhythmias, birth defects
BiotinBiotin deficiencyReproductive and teratogenic effects
Vitamin B12Pernicious anemia?
Vitamin CScurvyDiarrhea causing dehydration
Vitamin DRickets, Hypovitaminosis D, poor immune system function[citation needed], poor balance,[citation needed] inflammation[citation needed]Hypervitaminosis D (dehydration, vomiting, constipation)
Vitamin ENeurological diseaseHypervitaminosis E (anticoagulant: excessive bleeding)
Vitamin KHemorrhageLiver damage
Omega-3 fatsCardiovascular DiseaseBleeding, hemorrhages, hemorrhagic stroke, reduced glycemic control among diabetics
Omega-6 fatsNoneCardiovascular disease, Cancer
CholesterolDuring development: deficiencies in myelinization of the brain; demyelination of the brain and neurodegenerative diseases (multiple sclerosis, Alzheimer’s disease)[citation needed]Cardiovascular disease[63]
Macrominerals
CalciumOsteoporosis, tetany, carpopedal spasm, laryngospasm, cardiac arrhythmiasFatigue, depression, confusion, nausea, vomiting, constipation, pancreatitis, increased urination, kidney stones, anorexia[citation needed]
MagnesiumHypertensionWeakness, nausea, vomiting, impaired breathing, and hypotension
PotassiumHypokalemia, cardiac arrhythmiasHyperkalemia, palpitations
SodiumHyponatremiaHypernatremia, hypertension
Trace minerals
IronAnemiaCirrhosis, Hereditary hemochromatosis, heart disease, cardiovascular disease
IodineGoiter, hypothyroidismIodine toxicity (goiter, hypothyroidism)

https://en.wikipedia.org/wiki/Human_nutrition#Vitamins