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education/nutrition/Vitamins.md
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@ -27,9 +27,10 @@ Vitamins were first discovered in 1921
- Can cause toxicity
| Nutrient | Function | Deficiency | Toxicity | Sources | Other Info |
| ------------------- | ---------------------------------------------------------------------------------------------------------------------------------------- | --------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------- | ---------------------------------------------------------------------------------- |
| ---------------------- | ---------------------------------------------------------------------------------------------------------------------------------------- | --------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------- | ---------------------------------------------------------------------------------- |
| Vitamin A (Retinol) | - Vision (Retina + Cornea)<br>- Growth and Reproduction<br>- Immune Function<br>- Epithelial (Skin)<br>- Cells<br>- Bone<br>- Remodeling | - Night Blindness (Nycatlopia)<br>- Xerophthalmia<br>- Dry Eyes -> Blindness<br>- Poor Growth<br>- Dry Skin or Tissue<br>- ^ Causes increased risk of infection | - Carotenemia (Orange colored skin)<br>- Birth defects<br>- Bone fractures<br>- Liver damage<br>- Nausea / Vomiting | Vegetables:<br>- Yellow, orange, or dark green (pumpkin, squash, carrots, spinach)<br>Milk and Dairy Products | - Retinol's precursor is beta-carotene (antioxidant)<br>- Helps with wound healing |
| | - | | | | |
| Vitamin D (Calciferol) | - Calcium Absorption<br>- Bone Strength<br>- Blood Calcium Levels<br>- Supports Immune Function<br>- Reduces Inflammation | - Rickets (children) | | | |
| | | | | | |
# Water soluble vitamins
- Water soluble vitamins are the **B-vitamins**: thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B-12, and **vitamin C**.
- They dissolve in water