Chapter 1 : Healthy Life, Better living

Question 1: Explain the sources of vitamins and their deficiency symptoms

Ans:

Food is the edible item that produces energy and immunity and helps to develop a living body by
nutritions.If we look closely, there are six components of food and one of them are vitamins. It is
called the supplementary component of food. Vitamins are natural and essential nutrients required
in small quantities and play a major role in growth and development, repair and healing wounds,
maintaining healthy bones and tissues and for the proper functioning of immune system. Vitamins
can be found from two different sources and that are :-

1. Fat Soluble Vitamin : Vitamin A,D,E and K

2. Water Soluble vitamins : Vitamin B complex and vitamin C

VITAMIN A :
VITAMIN SOURCE DEFICIENCY
Vitamin A Animal sources: Egg, Milk, Poor vision
Butter, Posset, Yogurt, Liver, Reduced Night Vision
Oil rich Fish, Cod fish
Plant sources: carrots,
Pumpkins,
Spinach ,Cabbage, Jute leaf
Different tyepes of fruits
such as, mango, ripe
papaya,jack fruit

Vitamin D Fortified milk and other Muscle Pain

dairy Products Osteomalacia
Weakness
Rickets

Vitamin E Fortified certified, leafy Vision damage

green vegetables, seeds and
nuts

Vitamin K Dark green leafy vegetable Impaired blood clotting

Vitamin C All citrus fruits such as Poor wound healing

oranges and grapefruits Swollen or bleeding gums
scurvy
Vitamin B1 Enriched grains,seed and Memory loss
pork Paralysis
Confusion
 Vitamin B2 Whole grain and dairy Sore throat
products Bad skin
Decrease in red blood cell
Vitamin B3 Mushrooms,fish, poultry Headache
and Whole grain Vomiting
Dermatitis

Vitamin B5 Chicken,broccoli and whole Anemia

grain Cracks at the corner of
mouth
Vitamin B12 Fish,poultry,meat and dairy Weakness
products Fatigue
Infertility

Minerals in food are the elements present in food that are required by our
body to devlop and function properly. There are various types of minerals,
some of them and the symptom for their defiency are given in the fllowing
chart :

MINERALS SOURCE DEFICIENCY

Calcium Radish, tofu, sea fish,  Weakness the
dairy products skeletal system
 Risk of fractures
 Bone
deformation
Copper Beff, cashewnut,  Low appetite
sesame, mushroom  Retarded growth

Iron Apricot, egg, soya,  Anaemia

spirulina  Headache,
dizziness
 Chest pain

Magnesium Almond, soya product,  Loss of appetite

coriander, pumpkin  Fatigue and
weakness
 Muscle spasms
 Tea, garlic, almond,  Insomnia
Manganese
cashew nut  Osteoporosis
 Muscle cramps
Pumpkin seeds, egg,  Disorders of
Phosphorus
cod, dairy product bones and teeth
formation and
growing
Potassium Radish , tea, coriander,  Muscular fatigue
cod  Nerve impulses
don’t transmitted
Sodium Olive, salt, potato, beff,  Muscular cramps
eggplant  Hyponatremia
Zinc Seeds and Nuts  Poor pregnancy
outcome
 Decrease
resistance to
infectious
diseases

=H2O