Vitamins and Minerals: Deficiency Diseases, Food Sources

Questions on vitamins, minerals, and deficiency diseases appear in every Kerala PSC exam (2-4 marks). This note provides complete tables covering all vitamins, their chemical names, food sources, deficiency diseases, and excess effects.

1. Classification of Vitamins

Type	Vitamins	Stored in	Key Feature
Fat-soluble	A, D, E, K	Liver and fatty tissue	Can be stored; excess can be toxic
Water-soluble	B-complex, C	Not stored (excreted in urine)	Must be consumed regularly

2. Complete Vitamin Table

Vitamin A (Retinol)

Aspect	Details
Chemical name	Retinol (also: beta-carotene is the precursor)
Food sources	Carrot, papaya, mango, liver, fish oil, milk, egg yolk, spinach
Functions	Vision (especially night vision), immune function, skin health, cell growth
Deficiency disease	Night blindness (Nyctalopia), Xerophthalmia (dry eyes), Keratomalacia
Excess	Hypervitaminosis A — headache, liver damage, birth defects
Solubility	Fat-soluble

Vitamin B Complex

Vitamin	Chemical Name	Food Sources	Deficiency Disease	Key Function
B1	Thiamine	Whole grains, pork, legumes, nuts	Beriberi (wet/dry)	Carbohydrate metabolism
B2	Riboflavin	Milk, eggs, green vegetables, liver	Cheilosis (cracked lips), Glossitis	Energy metabolism
B3	Niacin (Nicotinic acid)	Meat, fish, peanuts, mushrooms	Pellagra (4 Ds: Dermatitis, Diarrhoea, Dementia, Death)	NAD/NADP coenzyme
B5	Pantothenic acid	Almost all foods (“pantos” = everywhere)	Rare; burning feet syndrome	CoA synthesis
B6	Pyridoxine	Poultry, fish, potatoes, bananas	Anaemia, nerve damage	Amino acid metabolism
B7	Biotin	Eggs, nuts, soybeans, liver	Dermatitis, hair loss (rare)	Fatty acid synthesis
B9	Folic acid (Folate)	Green leafy vegetables, citrus, beans	Megaloblastic anaemia, neural tube defects in foetus	DNA synthesis, cell division
B12	Cyanocobalamin	Meat, fish, dairy, eggs (NOT in plants)	Pernicious anaemia, nerve damage	RBC formation, nerve function

Vitamin C (Ascorbic Acid)

Aspect	Details
Chemical name	Ascorbic acid
Food sources	Citrus fruits (orange, lemon), amla (Indian gooseberry), guava, tomato, capsicum
Functions	Collagen synthesis, immune function, antioxidant, iron absorption
Deficiency disease	Scurvy (bleeding gums, loose teeth, slow wound healing)
Excess	Kidney stones, diarrhoea
Solubility	Water-soluble
Special note	Amla (Indian gooseberry) is the richest natural source of Vitamin C

Vitamin D (Calciferol)

Aspect	Details
Chemical name	Calciferol (D2 = Ergocalciferol, D3 = Cholecalciferol)
Food sources	Fish liver oil, egg yolk, fortified milk, butter; Sunlight on skin (main source)
Functions	Calcium and phosphorus absorption, bone health
Deficiency disease	Rickets (children — soft, bent bones), Osteomalacia (adults — bone softening)
Excess	Hypercalcemia (calcium deposits in organs)
Solubility	Fat-soluble
Special note	Called “Sunshine Vitamin” — skin produces D3 from UV-B rays

Vitamin E (Tocopherol)

Aspect	Details
Chemical name	Tocopherol
Food sources	Vegetable oils (sunflower, wheat germ), nuts, seeds, green leafy vegetables
Functions	Antioxidant, protects cell membranes, immune function
Deficiency disease	Rare; sterility (in animals), nerve damage, haemolytic anaemia in newborns
Excess	Rare; may increase bleeding risk
Solubility	Fat-soluble
Special note	Called “Anti-sterility vitamin” or “Beauty vitamin”

Vitamin K (Phylloquinone)

Aspect	Details
Chemical name	Phylloquinone (K1), Menaquinone (K2)
Food sources	Green leafy vegetables (spinach, kale), broccoli, soybean oil; also synthesised by gut bacteria
Functions	Blood clotting (synthesis of prothrombin), bone metabolism
Deficiency disease	Excessive bleeding, poor blood clotting, haemorrhagic disease of newborn
Excess	Rare
Solubility	Fat-soluble
Special note	”K” from German “Koagulation”; newborns given K injection at birth

3. Quick Revision: Vitamins and Deficiency Diseases

Vitamin	Deficiency Disease	Memory Aid
A	Night blindness, Xerophthalmia	A = eyes (Akshi in Sanskrit)
B1	Beriberi	B1 = Beriberi
B2	Cheilosis	B2 = lips (2 lips)
B3	Pellagra (3 Ds + Death)	B3 = 3 Ds
B9	Megaloblastic anaemia	B9 = pregnancy (9 months — folic acid for pregnant women)
B12	Pernicious anaemia	B12 = blood (RBC)
C	Scurvy	C = Citrus = Scurvy (sailors)
D	Rickets / Osteomalacia	D = bone Disease
E	Sterility (animals)	E = fertility (procreation)
K	Bleeding disorders	K = Koagulation (clotting)

4. Minerals

Major Minerals (Macrominerals)

Mineral	Food Sources	Function	Deficiency
Calcium (Ca)	Milk, cheese, yoghurt, ragi, green leafy vegetables	Bones, teeth, muscle contraction, blood clotting	Rickets (children), Osteoporosis (adults), Tetany
Phosphorus (P)	Meat, fish, dairy, nuts, beans	Bones, teeth, ATP energy, DNA/RNA	Weakness, bone pain (rare)
Sodium (Na)	Table salt, processed foods	Fluid balance, nerve impulse, muscle contraction	Hyponatremia — muscle cramps, confusion
Potassium (K)	Banana, potato, spinach, coconut water	Heart rhythm, nerve function, fluid balance	Hypokalemia — weakness, irregular heartbeat
Magnesium (Mg)	Nuts, whole grains, spinach, dark chocolate	Enzyme function, muscle/nerve, bone	Muscle cramps, irregular heartbeat

Trace Minerals (Microminerals)

Mineral	Food Sources	Function	Deficiency Disease
Iron (Fe)	Red meat, spinach, jaggery, dates, liver, ragi	Haemoglobin formation, oxygen transport	Anaemia (most common nutritional deficiency globally)
Iodine (I)	Iodised salt, seafood, seaweed	Thyroid hormone synthesis	Goitre, Cretinism (in children — stunted growth, mental retardation)
Zinc (Zn)	Meat, shellfish, legumes, seeds, nuts	Immune function, wound healing, taste/smell	Growth retardation, delayed wound healing, hair loss
Fluorine (F)	Fluoridated water, tea, fish	Tooth enamel strength, bone health	Dental caries (excess = Fluorosis — mottled teeth, skeletal damage)
Copper (Cu)	Liver, shellfish, nuts, cocoa	Iron metabolism, connective tissue, melanin	Anaemia, bone abnormalities (rare)
Selenium (Se)	Brazil nuts, seafood, meat, grains	Antioxidant (glutathione peroxidase), thyroid	Keshan disease (heart), Kashin-Beck disease (bones)
Chromium (Cr)	Broccoli, grapes, whole grains	Insulin function, glucose metabolism	Impaired glucose tolerance
Manganese (Mn)	Nuts, whole grains, tea, leafy vegetables	Bone formation, enzyme activation	Growth impairment (rare)
Cobalt (Co)	Meat, fish, dairy (as part of B12)	Component of Vitamin B12	Pernicious anaemia (via B12 deficiency)

5. Important Diseases and Related Nutrients

Disease	Nutrient Deficiency	Symptoms
Night blindness	Vitamin A	Cannot see in dim light
Xerophthalmia	Vitamin A (severe)	Dry, thickened conjunctiva; blindness
Beriberi	Vitamin B1	Wet: heart failure, oedema; Dry: nerve damage, paralysis
Pellagra	Vitamin B3	Dermatitis, diarrhoea, dementia
Scurvy	Vitamin C	Bleeding gums, loose teeth, bruising, poor healing
Rickets	Vitamin D / Calcium	Soft bones, bowed legs (children)
Osteoporosis	Calcium / Vitamin D	Brittle bones (elderly, especially women)
Anaemia	Iron / B12 / Folic acid	Fatigue, pallor, weakness
Goitre	Iodine	Swollen thyroid gland in neck
Kwashiorkor	Protein (severe)	Oedema, pot belly, skin changes (children)
Marasmus	Protein + calories (severe)	Extreme wasting, emaciation (children)
Fluorosis	Excess fluoride	Brown/mottled teeth, skeletal deformity

6. Government Programmes Related to Nutrition

Programme	Target	Focus
National Iodine Deficiency Disorders Control Programme	All households	Iodised salt
National Iron Plus Initiative	Women, children	Iron-folic acid supplementation
Vitamin A Supplementation	Children (9 months – 5 years)	Biannual doses
Mid-Day Meal Scheme (PM POSHAN)	School children	Nutrition + school attendance
ICDS (Integrated Child Development Services)	Children under 6, pregnant women	Supplementary nutrition
POSHAN Abhiyaan (National Nutrition Mission)	All states	Reduce stunting, anaemia, low birth weight

7. Key Points for PSC

• Fat-soluble vitamins: A, D, E, K (remember: ADEK)
• Water-soluble vitamins: B-complex and C
• Vitamin B12 is the only vitamin that contains a metal (cobalt)
• Vitamin B12 is not found in any plant food — strict vegans need supplements
• Vitamin D is the only vitamin the body can synthesise (from sunlight)
• Vitamin K is produced by intestinal bacteria
• The most common nutritional deficiency worldwide is iron deficiency (anaemia)
• India’s most common nutritional deficiency in children: Vitamin A deficiency
• Pellagra’s “4 Ds”: Dermatitis, Diarrhoea, Dementia, Death
• Amla (Indian gooseberry) has the highest natural Vitamin C content
• Iodised salt programme has nearly eliminated goitre in many Indian states
• Kwashiorkor = protein deficiency; Marasmus = total calorie deficiency
• Fluorosis is caused by excess fluoride (not deficiency)
• Night blindness was historically common in Kerala among malnourished children