Vitamin A is a vitamin that is needed by the retina of the eye in the form of a specific metabolite, the light-absorbing molecule retinal, that is necessary for both low-light and color vision

Vitamin A deficiency is a lack of vitamin A in humans. It is common in developing countries but rarely seen in developed countries. Night blindness is one of the first signs of vitamin A deficiency. Xerophthalmia, keratomalacia, and complete blindness can also occur since Vitamin A has a major role in phototransduction. Approximately 250,000 to 500,000 malnourished children in the developing world go blind each year from a deficiency of vitamin A, approximately half of whom die within a year of becoming blind. The United Nations Special Session on Children in 2002 set the elimination of vitamin A deficiency by 2010. The prevalence of night blindness due to vitamin A deficiency is also high among pregnant women in many developing countries. Vitamin A deficiency also contributes to maternal mortality and other poor outcomes in pregnancy and lactation

Vitamin A deficiency also diminishes the ability to fight infections. In countries where children are not immunized, infectious disease like measles have higher fatality rates. As elucidated by Dr. Alfred Sommer, even mild, subclinical deficiency can also be a problem, as it may increase children’s risk of developing respiratory and diarrheal infections, decrease growth rate, slow bone development, and decrease likelihood of survival from serious illness.

Food Facts
Several studies have suggested that the best benefits of vitamins and minerals come when they’re taken from food rather than at a supplement. Here is how you can get your daily dose of vitamins and minerals:
Vitamin
Food Sources

Vitamin A
Meat, dairy products

Beta Carotene
Green leafy vegetables; yellow and orange
fruit and vegetables (carrot,
papaya, pumpkin)

B1
Cereal Vegetables

B2
Meat, beans, peanuts, leafy greens

B3
Cereals

B6
Meat, pulses, wheat

B12
Liver, meat, eggs

Folic Acid
Fermented foods containing yeast
(bread, idly, etc); fruit; leafy vegetables

Pantothenic acid
Liver, yeast, egg yolk, milk, soya

Biotin
Egg, peanuts, cheese, chicken

Vitamin C
Citrus fruit, potatoes, green vegetables

Vitamin D
Sunlight

Vitamin E
Almonds, vegetable oils, cereals, leafy greens

Minerals
Good Sources

Calcium
Dairy products, bony fish, leafy greens

Phosphorus
Supplied by normal eating

Iodine
Iodised salt

Magnesium
Fruits, vegetables, pulses and whole grains

Zinc
Seeds, e.g. til (sesame)

Potassium
Cereals, pulses and legumes, leafy greens

Copper, Selenium
and Chromium
Most people get these enough from their diet

VITAMINS

The Vitamins are necessary auxiliaries in metabolism. They combine with specific proteins, as parts of various oxidative enzyme systems which are concerned with the breakdown of carbohydrates, proteins, and fat in the body. Thus, they are intimately involved in the mechanism which releases energy, carbon dioxide and water as the end products of metabolism.
Vitamins can be broadly divided into Fat Soluble and Water Soluble Vitamins. Vitamins A  D   E  and  K are fat-soluble vitamins. Vitamins B ( B1  B2   B6  B12 ) and C are water-soluble.

Vitamin – A      Retinol
Main Metabolic Function     Essential for normal growth and development.
For normal function of epithelical cells and normal development of teeth and bones.
Prevents Night blindness.
Deficiency – Effects     Retarded growth.
Reduced resistance to infection.
Abnormal function of gastrointestinal, and respiratory tracts due to altered epithelial membranes.
Interferes with production of “night purple”.
Available     Milk, Egg yolk, Ghee, Butter, Carrots, Tomatoes, Leafy and Yellow vegetables, Cod liver oil and Fresh fruits.
Nature     Fat-Soluble

Vitamin – B2      Riboflavin
Main Metabolic Function     Needed in formation of certain enzymes and in cellular oxidation.
Prevents inflammation of oral mucous membranes and the tongue.
Deficiency – Effects     Impaired growth, lassitude and weakness.
Causes cheillosis or glossittis.
May result in Photophobia and cataracts.
Available     Peas, Beans and Cereals.
Nature     Water-Soluble

Vitamin – B6      Pyridoxine
Main Metabolic Function     Acts as do other B vitamins.
To break down protein, carbohydrate and fat.
Acts as a catalyst in the formation of niacin from tryptophan.
Deficiency – Effects     Increased irritability, convulsions and peripheral neuritis.
Anorexia, nausea and vomiting.
Available     Peas, Beans and Cereals.
Nature     Water-Soluble

Thiamin
Main Metabolic Function     An important aid in carbohydrate metabolism.
Needed for Proper functioning of the digestive tract and nervous system.
Beriberi.
Loss of muscle.
Deficiency – Effects     Loss of appetite.
Impaired digestion of starches and sugars.
Various nervous disorder coordination.
Available     Peas, Beans and Cereals.
Nature     Water-Soluble

Vitamin – B12      Cyanocobalamin
Main Metabolic Function     Essential for development of red blood cells.
Required for maintenance of skin, nerve tissues, bone and muscles.
Deficiency – Effects     Results in pernicious anaemia.
Weakness, fatigue, sore and cracked lips.
Available     Peas, Beans and Cereals.
Nature     Water-Soluble

Vitamin – C      Ascorbic Acid
Main Metabolic Function     Needed for form the cementing substance, collagen, in various tissues (skin, dentine, cartilage and bone matrix).
Assists in woundhealing and bone fractures.
Deficiency – Effects     Lowered resistance to infections.
Susceptibility to dental cavities, pyotthea and bleeding gums.
Delayed wound healing.
Specific treatment for Scurvy.
Available     Fresh vegetables, Lemon, Orange, Tomatoes, Cabbage , Turnip and Lettuce (Beetroot).
Nature     Water-Soluble

Cholecalciferol
Main Metabolic Function     Requlates absorption of calcium and phosphorus from the intestinal tract.
Affords antiachitic activity.
Deficiency – Effects     Interferes with utilisation of calcium and phosphorus in bone and teeth formation.
Development of bone disease, rickets and caries.
Available     Butter, Milk, Ghee, Cod liver oil, Yolk of Eggs and also in Sunrays.
Nature     Fat-Soluble

Vitamin – E      Tocopherols
Main Metabolic Function     Protects tissues, cell membranes and Vitamin A against peroxidation.
Helps strengthen red blood cells.
Deficiency – Effects     Decreased red blood cell resistance to rupture.
Available     Germinating Wheat.
Nature     Fat-Soluble

Vitamin – K      Phytomenadione
Main Metabolic Function     Essential for formation of normal amounts of prothrombin and blood coagulation.
Deficiency – Effects     diminished blood clotting time.
Increased incidence of hemorrhages.
Available     Fish, Wheat and Oats.
Nature     Fat-Soluble