Vitamins are organic compounds that organisms require in limited amounts but cannot synthesize themselves. They have diverse biochemical functions, with many B vitamins acting as enzyme cofactors to help enzymes function as catalysts in metabolism. There are both water-soluble and fat-soluble vitamins. The water-soluble B vitamins include thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic acid which are important for energy production, vision, skin and the nervous system. The fat-soluble vitamins A, D, E and K are obtained through diet and eating too much can lead to toxicity, though a normal balanced diet prevents

1. INTRODUCTION
Vitamin is an organic compound and a
vital nutrient that an organism requires in limited
amounts. An organic chemical compound is called a vitamin
when the organism cannot synthesize the compound in
sufficient quantities, and must be obtained through the diet;
thus, the term "vitamin" is conditional upon the
circumstances and the particular organism. Vitamins have
diverse biochemical functions. The largest number of
vitamins, the B complex vitamins, function as precursors for
enzyme cofactors, that help enzymes in their work
as catalysts in metabolism.

2. WATER SOLUBLE VITAMINS
Eight of the water-soluble vitamins are known as the vitamin
B-complex group: thiamin (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate
(folic acid), vitamin B12, biotin and pantothenic acid. The B
vitamins important for normal appetite, good vision, and
healthy skin, nervous system.
Fat-Soluble Vitamins: A, D, E, and K
The fat-soluble vitamins, A, D, E, and K, Eating a normal, well-balanced
diet will not lead to toxicity in otherwise healthy
individuals. However, taking vitamin supplements that contain mega
doses of vitamins A, D, E and K may lead to toxicity. The body only
needs small amounts of any vitamin.

3. Release energy from foods, Sources -peas, pork, liver. thiamin deficiency : mental confusion,
muscle weakness, wasting, water retention , impaired growth, and beriberi.
Riboflavin: Vitamin B2
release energy from foods, promotes good vision, and healthy skin. Sources liver, eggs, dark
green vegetables, legumes, whole and milk. deficiency cracks at the corners of the mouth,
cataracts, and a sore, red tongue.
Niacin: Vitamin B3,
energy production, normal enzyme function, digestion, promoting normal appetite, healthy skin,
and nerves. Sources include liver, fish, poultry, meat, peanuts, whole and enriched grain products.
niacin deficiency -Pellagra.
Vitamin B6: Pyridoxine
protein metabolism and red blood cell formation. Sources pork, meats, whole grains and cereals,
legumes, and green, leafy vegetables. Deficiency symptoms skin disorders, dermatitis, cracks at
corners of mouth, anemia, kidney stones, and nausea.
Vitamin B12: Cobalamin
building of genetic material, production of normal red blood cells, and maintenance of the
nervous system. Meatsliver, kidney, fish, eggs, milk Anemia, fatigue, neurological disorders,
and degeneration of nerves and tingling.
Biotin
metabolism of fats, proteins and carbohydrates from food. Liver, kidney, egg yolk, milk, most
fresh vegetables, yeast breads and cereals. fatigue, loss of appetite, nausea, vomiting, depression,
muscle pains
Pantothenic Acid
Pantothenic Acid is involved in energy production, and aids in the formation of hormones and the
metabolism of fats, proteins, and carbohydrates from food. Sources liver, kidney, meats, egg

5. Vitamin C: Ascorbic Acid
vitamin C, also known as ascorbic acid. Vitamin C
benefits the body by holding cells together through
collagen synthesis; collagen is a connective tissue that
holds muscles, bones, and other tissues together.
Vitamin C also aids in wound healing, bone and tooth
formation. Best sources are citrus fruits. C deficiency
may result in the disease known as scurvy.

7. Vitamin A: Retinol
Vitamin A, also called retinol. vitamin A plays an important role in
bone growth, tooth development, reproduction, cell division, gene
expression, and regulation of the immune system. Sources - dairy
products, fish and liver. carrots, pumpkin, winter squash, dark green
leafy vegetables and apricots
Deficiency - xerophthalmia, Night blindness, decreased resistance to
infections, faulty tooth development, and slower bone growth.
Vitamin D
Vitamin D benefits the body by playing a role in immunity and
controlling cell growth. Children especially need adequate
amounts of vitamin D to develop strong bones and healthy teeth.
Sources - Milk , other dairy products , sunlight
Deficiency - rickets , osteomalacia , common cancers,
autoimmune diseases, hypertension, and infectious disease.

9. Vitamin E: Tocopherol
Vitamin E benefits the body by acting as an antioxidant and essential
fatty acids from destruction. Might help prevent heart disease and
cancer.
Sources - Vegetable oil, fruits and vegetables, grains, nuts,
seeds, fortified cereals.
Deficiency - Premature infants
Vitamin K
Vitamin K is naturally produced by the bacteria in the intestines,
and plays an essential role in normal blood clotting, promoting bone
health, and helping to produce proteins for blood, bones, and
kidneys.
Sources - Green, turnip greens, spinach, cauliflower, cabbage,
soybean oil, cottonseed oil, canola oil and olive oil.
Deficiency - Chronic diarrhea