PRELIMS

Vitamins and Minerals Table

Vitamins are organic compounds required in minute quantities for metabolic regulation. Minerals are inorganic elements essential for body structure and function.

I. Vitamins: Chemical Names and Deficiencies

Invented by Sir F. G. Hopkins; term coined by Funk.

• Water Soluble: B and C.
• Fat Soluble: A, D, E, and K.

• A: Chemical Name: Retinol. Deficiency Disease: Night Blindness, Xerophthalmia. Major Sources: Milk, Egg, Cheese, Green veg.
• B1: Chemical Name: Thiamine. Deficiency Disease: Beri-beri. Major Sources: Groundnut, Pulses, Egg.
• B2: Chemical Name: Riboflavin. Deficiency Disease: Cracked skin, Reddish eyes. Major Sources: Meat, Green veg, Milk.
• B3: Chemical Name: Niacin. Deficiency Disease: Pellagra (4-D Syndrome — Dermatitis, Diarrhoea, Dementia, Death). Major Sources: Meat, Groundnut, Potato.
• B5: Chemical Name: Pantothenic Acid. Deficiency Disease: Fatigue, mental retardation, greying of hair. Major Sources: Meat, Milk, Nut, Tomato.
• B6: Chemical Name: Pyridoxine. Deficiency Disease: Anaemia, Skin disease. Major Sources: Liver, Meat, Grains.
• B7: Chemical Name: Biotin. Deficiency Disease: Paralysis, Body hair falling. Major Sources: Meat, Egg, Liver, Milk.
• B9: Chemical Name: Folic Acid (Folate). Deficiency Disease: Megaloblastic Anaemia; neural tube defects in the foetus if deficient in pregnancy. Major Sources: Green leafy veg, Liver, Beans.
• B12: Chemical Name: Cyanocobalamin. Deficiency Disease: Pernicious Anaemia, Jaundice (contains Cobalt). Major Sources: Meat, Milk (absent in plant sources — a key concern for strict vegetarians/vegans).
• C: Chemical Name: Ascorbic Acid. Deficiency Disease: Scurvy, Swelling gums. Major Sources: Lemon, Orange, Amla.
• D: Chemical Name: Calciferol. Deficiency Disease: Rickets (Kids), Osteomalacia. Major Sources: Fish liver oil, Sunlight.
• E: Chemical Name: Tocopherol. Deficiency Disease: Less fertility. Major Sources: Leafy veg, Sprouted wheat.
• K: Chemical Name: Phylloquinone. Deficiency Disease: Non-clotting of blood. Major Sources: Tomato, Green veg, Soy oil.

II. Important Minerals

• Sodium (NaCl): Daily Qty: 2–5 g. Major Functions / Sources: Nerve impulse transmission, muscle contraction. (Salt, Meat). Deficiency: Hyponatremia (muscle cramps, low BP).
• Potassium: Daily Qty: 1 g. Major Functions / Sources: Protoplasm chemistry, nerve conduction. (All edibles). Deficiency: Hypokalemia (muscle weakness).
• Calcium: Daily Qty: 1.2 g. Major Functions / Sources: Bone/teeth strength, blood clotting. (Milk, Egg, Fish). Deficiency: Osteoporosis, rickets (with Vitamin D).
• Phosphorus: Daily Qty: 1.2 g. Major Functions / Sources: Works with Calcium for bones and teeth. (Cheese, Veg).
• Iron: Daily Qty: 25–35 mg. Major Functions / Sources: Haemoglobin formation, tissue oxidation. (Banana, Spinach). Deficiency: Iron-deficiency Anaemia.
• Iodine: Daily Qty: ~150 microgram (mcg), not mg — even small excess is toxic. Major Functions / Sources: Thyroxine synthesis. (Sea fish, Leafy veg, iodized salt). Deficiency: Goitre, Cretinism.
• Zinc: Daily Qty: Trace. Major Functions / Sources: Insulin functioning, wound healing, immunity. (Liver, Fish).
• Cobalt: Daily Qty: Trace. Major Functions / Sources: Synthesis of RBC and Vitamin B12.
• Fluorine: Daily Qty: Trace. Major Functions / Sources: Strengthens teeth enamel and bones. Excess causes Fluorosis; deficiency causes tooth decay.

III. Synthesis and Storage

• Vitamin D: Synthesized by skin using UV rays on cholesterol (Ergosterol).
• Vitamin K: Synthesized in the Colon by bacteria.
• Vitamin B12: Contains Cobalt.
• Water: Constitutes 65–75% of body weight; controls temperature by sweating.

UPSC Relevance

Vitamin and Mineral deficiencies are core pillars of Public Health and Social Issues.

• Micronutrients: Understanding the specific chemical names (e.g., Retinol for A) and their unique roles.
• Public Health Schemes: The biological basis for National Anaemia (Iron) and Goitre (Iodine) control programs.
• Body Synthesis: Knowing that Vitamin D and Vitamin K are produced internally but others must be ingested.
• Confused Pair — Vitamin A vs D Deficiency: Vitamin A deficiency causes Night Blindness/Xerophthalmia (vision); Vitamin D deficiency causes Rickets (children, bone bending) / Osteomalacia (adults, bone softening) — both are fat-soluble but affect different systems.
• Confused Pair — B3 vs B5: B3 = Niacin (deficiency: Pellagra); B5 = Pantothenic Acid (deficiency: greying hair/fatigue) — commonly swapped in rote lists.
• Confused Pair — Anaemia-causing Vitamins: B9 (Folic Acid) and B12 (Cyanocobalamin) deficiencies both cause Megaloblastic/Pernicious Anaemia, distinct from Iron-deficiency (microcytic) anaemia.