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Vitamin B2 (Riboflavin) - Food Sources, Benefits, and Deficiency

Vitamin B2, or riboflavin, is obtained from meat and dairy and also synthesized by gut bacteria. Vitamin B2 is required for metabolism and energy production.

by Arpi Gasparyan | Last updated on January 17, 2025

Medically reviewed by Victoria Mazmanyan

Vitamin B6 — Food Sources, Benefits, Pregnancy, and Toxicity

Vitamin B6 (pyridoxine) is required for various biochemical reactions and cellular metabolism regulation. Vitamin B6 is found in fish, meat, and plant-based products.

by Arpi Gasparyan | Last updated on May 27, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin B5 — Functions, Health Benefits, Deficiency Symptoms

Vitamin B5, or pantothenic acid, is a water-soluble vitamin found in most foods and is essential for fat metabolism, skin health, nervous system health, and more.

by Victoria Mazmanyan | Last updated on May 23, 2024

Medically reviewed by Arpi Gasparyan

Vitamin B3 (Niacin) — Rich Foods, Structure, Benefits, and Deficiency

Vitamin B3 (nicotinic acid and nicotinamide) increases good cholesterol and decreases bad cholesterol and triglyceride levels in the blood. Vitamin B3 deficiency causes pellagra.

by Arpi Gasparyan | Last updated on May 16, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin C — Benefits, Sources, Deficiency, and Daily Dosage

Vitamin C has potent antioxidant properties and is required for collagen, L-carnitine, adrenaline biosynthesis, dietary iron absorption, and scurvy treatment.

by Arpi Gasparyan | Last updated on April 19, 2024

Medically reviewed by Victoria Mazmanyan

Folate (Folic Acid) — Health Impact, Deficiency, and Food Sources

The terms folate and folic acid are commonly used interchangeably. Folate is used to manage megaloblastic anemia and decrease the risk of neural tube defects.

by Arpi Gasparyan | Last updated on April 11, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin E — Health Benefits, Deficiency Symptoms, Side Effects

Vitamin E is a plant-derived vitamin with strong antioxidant activities, protecting cells and tissues against free radicals. Its primary form is alpha-tocopherol.

by Arpi Gasparyan | Last updated on April 01, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin B12 — Structure, Food Sources, Benefits, and Deficiency

Vitamin B12 is found in meat, fish, shellfish, and dairy; its deficiency is linked to megaloblastic anemia, impaired cognition, DNA synthesis, and methylation.

by Arpi Gasparyan | Last updated on March 25, 2024

Medically reviewed by Igor Bussel

Vitamin K — Health Benefits, Food Sources, Uses, & Dosage

Vitamin K is a fat-soluble vitamin abundant in leafy green vegetables. Vitamin K is required for hemostasis (blood clotting), bone metabolism, and heart health.

by Arpi Gasparyan | Last updated on March 25, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin D — Benefits, Sources, Deficiency & Overdose Symptoms

Vitamin D is a fat-soluble vitamin found in fatty fish and produced in the skin. Vitamin D deficiency causes rickets in children and osteoporosis in adults.

by Arpi Gasparyan | Last updated on March 25, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin B1 — Nutrition Sources, Health Benefits & Deficiency

Vitamin B1 is required for energy metabolism, CNS functioning, Krebs cycle, etc. Vitamin B1 deficiency, or beriberi, causes peripheral neuropathy and wasting.

by Arpi Gasparyan | Last updated on March 25, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin A — Nutrition Sources, Health Benefits, and Deficiency

Vitamin A is essential for vision and prevents night blindness. It also benefits age-related eye problems and measles but may increase lung and prostate cancer risks.

by Arpi Gasparyan | Last updated on March 25, 2024

Medically reviewed by Victoria Mazmanyan

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The primary source of information is the FDA Food Central (U.S. Department of Agriculture)

Dietary Guidelines for Americans, which is the primary source of advice on this web resource.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.