Vitamin A, B & C- Importance & what foods to take?

Published on June 26, 2015 by HWC

Vitamin A is important for vision. Deficiency of this vitamin leads to poor night time vision. It helps in bone metabolism as it is a core factor for PTH. It also plays a crucial role in differentiating immune cells and maintains skin health.

Food items

  • Dairy products
  • Sweet potatoes
  • Beef liver
  • Raw carrots

Vitamin B6

B6 plays an important role in synthesis of mood boosting hormones such as serotonin. It also plays a vital role in hemoglobin synthesis and boosts immune system.

Food items

  • Bananas
  • Sweet potatoes
  • Ham
  • Eggs
  • Salmon
  • Tuna
  • Apricot
  • Sunflower seed
  • Peanut butter

Deficiency of Vitamin B6 may lead to siberoblastic anemia, cheilosis or stomatitis, convulsions, altered touch sensations and Mania.

Vitamin B12

Vitamin B12 deficiency leads to peripheral sensory neuropathy, megaloblastic anemia, muscle weakness and memory problems. It also leads to the accumulation of methylmalonic acid.


  • Beef liver
  • Clambs
  • Tuna

Risk factors

  • Pernicious anemia
  • Gastric resection surgery
  • Chronic pancreatitis
  • Malnutrition
  • Vegan diet

Vitamin C

Vitamin C is found in citrus fruits, green vegetables and breast milk. It plays a vital role in collagen synthesis and neurotransmitter production. Vitamin C protects the capillary lining of blood vessels and inhibits vascular permeability. It is an antioxidant and allows iron absorption from the intestine. Vitamin C protects against osteoporosis.

Deficiency of this vitamin leads to scurvy, which is a condition characterized by bleeding gums and loosening of teeth.

Low vitamin C leads to Defective collagen synthesis, fragile capillaries, abnormal gum bleeding and abnormal bone formation.

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