Vitamins
They are one of the minor components of diet. They are vital in small amounts. They can be classified in two categories depending on their solubility.
- Fat-soluble vitamins like vitamins A, D, E and K.
- Water-soluble vitamins like vitamins B and C.
Water-soluble vitamin B complex plays a major role in depression. Subsequent table can help you in understanding the specific functions of these vitamins along with their common sources, recommended intake and deficiency symptoms.
| Vitamin | Functions | D.R.I. | Deficiency symptoms | Sources |
| Thiamin (B1) | Co-factors in decarboxylation | 1.2mg/day | Anorexia nervosa, Mentaldepression, nervousness, irritability, fatigue, peripheral neuropathy, poor memory, beriberi-dry and wet, digestive disturbances, muscular weakness, numb hands and feet. | Whole grains, brown rice, seafood, beans, meats, liver, wheat germ and legumes. |
| Riboflavin (B2) | Important part of flavoproteins | 1.3mg/day | Cracked skin and mucus membranes, eczema, photophobia, burning and itching of the eyes, neuropathy. | Glandular meat like liver and kidney, hard cheese, milk and leafy green vegetables. |
| Niacin (B3) | Forms nicotinic acid and nicotinamide | 16mg/day | Anorexia nervosa, muscular weakness, indigestion, skin eruptions,pellagra-symptoms are dementia, diarrhea, dermatitis (3D’s) | Tuna fish, lean meats, whole grains, liver, eggs, avocados. |
| Pantothenic acid (B5) | Constituent of CoA | 5mg/day | Depression, fatigue, alopecia,insomnia, weakness. | Meat, whole grains, bran, molasses, nuts, chicken, eggs. |
| Pyridoxine (B6) | Co-enzymes for various enzymes used in protein and neurotransmitters metabolism. | 1.3-1.7 mg/day | Irritability, nervous disorders, dizziness, learning disabilities. | Liver, kidney (glandular meat) oatmeal, banana, cabbage, avocado, eggs. |
| Folate | Work as enzyme co-substrate in the reactions of amino acid metabolism. | 400 mcg/day | Anemia, mental depression, weakness, polyneuropathy, extreme fatigue, insomnia, irritability. | Green leafy vegetables such as spinach, asparagus, broccoli, lean beef, potatoes, whole wheat bread, and dried legumes. |
| Cyano- cobalamin (B12) | Co-enzyme in amino acid metabolism. | 2.4mcg/day | Pernicious anemia, mental deterioration, general weakness, trembling, menstrual problems, poor appetite, chronic fatigue. | Liver and kidney, milk, eggs, fish, cheese. |
| Biotin | Catalyses CO2fixation | 30 mcg/day | Fatigue, mental depression, eczema, insomnia, poor appetite. | Milk, liver, egg yolk, fruits, unpolished rice |