Vitamins and Minerals – Deficiency Diseases
Deficiency of Vitamins
Table lists some important vitamins and their sources, functions, deficiency diseases, and symptoms.
Vitamin and sources | Function | Deficiency disease | Symptoms |
| A Sources: Green leafy vegetables, fruits, butter, egg yolk, carrots, and fish | Keeps eyes, hair, and skin healthy | Night blindness | Dryness of eyes; improper vision |
| B1 Sources: Eggs, whole grains, and sprouts | Aids in digestion; maintains nervous system | Beriberi | Inflammation of nerves; digestive problems and heart abnormalities |
| B2 Sources: Eggs, milk, and green leafy vegetables | Keeps skin and mouth healthy | Skin disorders | Irritation of eyes; skin and intestinal disorders; inflammation of the tongue |
| B12 Sources: Meat | Formation of red blood cells | Anaemia | Pale skin; lack of stamina and appetite; frequent headaches |
| C Sources: Citrus fruits like lime, orange, and lemon; tomatoes and sprouts | Helps to resist infections and keeps teeth, gums, and joints healthy | Scurvy | Loosening of teeth; spongy and bleeding gums; increased susceptibility to diseases; slow healing of wounds; weakness; pain in the limbs |
| D, Sources: Milk, fish, and eggs; sunlight | Aids in the normal growth of bones in children | Rickets | Weak bones; joint and bone deformities like bow legs and pigeon chest; softening of ribs; protruding abdomen |
| K Sources: Spinach, cabbage, or any other green leafy vegetable | Helps in blood clotting (to stop bleeding) | Haemorrhage (excessive bleeding) | Affects clotting of blood |
Some vitamins are very sensitive to heat and light. For example, vitamin C is easily destroyed during cooking. Therefore, vitamin C-rich food items should be eaten raw.
Scurvy was common among sailors in ancient times. Due to lack of cure, several sailors died of this disease during long voyages. In the 18th century, James Lind found that eating citrus fruits reduced the occurrence of scurvy in sailors.
Deficiency of Minerals
Table lists some important minerals and their sources, functions, deficiency diseases, and symptoms. Minerals also assist in certain chemical reactions in the body. Cooking does not destroy them.
Mineral and sources | Function | Deficiency disease | Symptoms |
| Calcium Sources: Milk and green leafy vegetables | Strengthens bones and teeth and helps in clotting of blood | Osteoporosis in adults. Rickets in children | Brittle bones; excessive bleeding; stunted growth; weak teeth and bones |
| Phosphorus Sources: Cereals, pulses (dal), and milk | Strengthens bones and teeth | Rickets in children | Weakening of bones; poor development of bones and nervous system; mental retardation; retarded growth; loss of weight |
| Iron Sources: Cereals, pulses, meat, and green leafy vegetables | Helps in the formation of haemoglobin and red blood cells | Anaemia | . Pale body colour; body fatigue; white nails; loss of weight; swelling in hands and feet |
| Iodine Sources: Fish and salt | Required for proper working of the thyroid gland | Goitre | Enlargement of the thyroid gland; mental retardation; retarded growth |
| Sodium and potassium Sources: Salt and most food items | Help in maintaining body’s water balance | Body and muscle weakness Paralysis | General weakness; dehydration |
| Magnesium Sources: Green leafy vegetables, cereals, chicken, and fish | Regulates the functioning of muscles and nerves | Weak muscles and nerves | Loss of appetite; upset stomach; sleeplessness |