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Deficiencies

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Too little vitamin A is dangerous to health. For the people who do not get enough of the vitamin may lose the ability to see in poor light and suffer from a weakened immune system. They may also have problems with memory because vitamin A is important for the brain.

Vitamin A deficiency is the most common cause of blindness among children. Vitamin A can prevent night blindness and dry eyes while also ensuring clear vision.

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Increases Immunity

It helps in increasing the body’s immunity to fight infections and keeps your eyes and skin moist. This essential vitamin helps to regulate the immune system and aids in the prevention and fighting of infections by producing white blood cells
Keeps Your Eye Health

Vitamin A to ensure optimal functioning of your eyes. This fat-soluble vitamin can keep your eyes healthy by stop progressive deterioration of retina and maintaining your eyesight
Cell Growth & Bone Development

It is very useful for and cell growth and bone development.
Antioxidant

It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. It fights cell damage, but it also has many other uses.
Normal Functioning of Organs

Vitamin A has an important role in the normal formation and maintenance of the heart, lungs, kidneys and other vital organs.
Reduce the risk of cancer

Vitamin A benefits is that it controls malignant cells in your body and really helps in preventing several forms of cancer.

Vitamin A may play a role in the prevention and / or treatment of the following health conditions:

Diabetes

Asthma

Eyes

Reduce the risk of heart disease

Bone growth and development

Acne

Skin

Reproductive System

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Sources -

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Is needed for the retina of the eye

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The retina is the light-sensitive tissue lining the back of our eye. Light rays are focused onto the retina through our cornea, pupil and lens. The retina converts the light rays into impulses that travel through the optic nerve to our brain, where they are interpreted as the images we see. A healthy, intact retina is key to clear vision.

The middle of our eye is filled with a clear gel called vitreous (vi-tree-us) that is attached to the retina. Sometimes tiny clumps of gel or cells inside the vitreous will cast shadows on the retina, and you may sometimes see small dots, specks, strings or clouds moving in your field of vision. These are called floaters. You can often see them when looking at a plain, light background, like a blank wall or blue sky.

As we get older, the vitreous may shrink and pull on the retina. When this happens, you may notice what look like flashing lights, lightning streaks or the sensation of seeing "stars." These are called flashes.

Retinal tear and retinal detachment

Usually, the vitreous moves away from the retina without causing problems. But sometimes the vitreous pulls hard enough to tear the retina in one or more places. Fluid may pass through a retinal tear, lifting the retina off the back of the eye - much as wallpaper can peel off a wall. When the retina is pulled away from the back of the eye like this, it is called a retinal detachment.

The retina does not work when it is detached and vision becomes blurry. A retinal detachment is a very serious problem that almost always causes blindness unless it is treated with detached retina surgery.

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Retinal Detachment: What Is a Torn or Detached Retina?

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The retina is the light-sensitive tissue lining the back of our eye. Light rays are focused onto the retina through our cornea, pupil and lens. The retina converts the light rays into impulses that travel through the optic nerve to our brain, where they are interpreted as the images we see.

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Symptoms include fainting, heart attacks, spleen enlargement, skin yellowing, muscle pain and a change in stool colour

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Sources: Fish, Poultry, Meat, Eggs and Diary
Diseases include:
Anemia -

Easy fatigue and loss of energy.

Unusually rapid heart beat, particularly with exercise.

Shortness of breath and headache, particularly with exercise.

Difficulty concentrating.

Dizziness.

Pale skin.

Leg cramps.

Insomnia.

Thiamine Deficiency (Lack of B1) -

Fatigue

Irritability

Poor memory

Sleep disturbances

Precodial Pain

Anorexia

Abdominal Discomfort

Dry Beriberi (Heart Failure)

Riboflavin Deficiency (Lack of B2) -

Sore Throat

Redness

Swelling in the Throat

Cracks around the lips

Scaly Skin Inflammation

Pyridoxine Deficiency (Lack of B3) -

Weakness.

Hematologic - Fatigue resulting from anemia

Central nervous system

Dizziness.

Depression.

Anorexia.

Vomiting

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rickets
sunlight and fish

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If you don't have enough iron then your body can't make enough oxygen carrying blood cells and this is called iron deficiency anaemia. You can get iron from foods like red meat, pork, poultry, seafood, beans, leafy vegetables, dried fruit and cereals breads and pastas and you can take iron supplements. You can also get tired if you have a lack of iron.

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If you don't get enough calcium you can get hypocalcemia or rickets.

Calcium is found in dairy products such as yogurt milk and cheese.

Symptoms for hypocalcemia: weak hair and nails, memory loss and seizures.
Hypocalcemia increases the risk of developing diseases such as osteoporosis.

Symptoms for rickets: pain or tenderness in bones, bone fractures, stunted growth, teeth deformities, bone deformities.
Rickets is when your body doesn't have enough calcium so your body takes it from your bones which is called losing bones mass. Over time the inside of your bones become week and porous and they can bend and break.

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Vitamin E - A fat-soluble nutrient that acts as an antioxidant that prevents cells from damage. It boosts the immune system and can fight off invading bacteria and viruses.
Symptoms (in adults) - Mild anemia, fragile red blood cells, age spots, cataracts, gastrointestinal diseases, dry hair or loss of hair, muscular weakness, leg cramps.
Sources of Vitamin E - Almonds, papaya, capsicum, green olives, cooked spinach, avocado, sunflower seeds, dried apricots, cold-pressed plant oils
Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system.

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Protein is found in meat, fish, chicken, eggs, dairy, soy, grains, nuts

Symptoms:
Marasmus- weight loss, dehydration, little muscle tissue
Kwashiorkor- puffy abdomen area, diarrhoea
Cachexia- weight loss, degradation of muscle tissue

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drugs can interfere with the effects of vitamin K. e.g blood thinners, antibiotics, aspirin, and drugs for cancer, seizures, high cholesterol etc
Important for healthy  bones. Deficiency is associated with easy bleeding.
Here are foods with vitamin K:

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Vitamin K is a fat-soluble vitamin which plays a key role in helping blood clot and preventing excessive bleeding. Vitamin K is found in cooked kale, cooked spinach, asparagus, cabbage, brussel sprouts broccoli and more.

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Symptoms:
Dry Spiltting hair, gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; easy bruising and nosebleeds.

Found mostly in citrus fruits.

It is a ascorbic acid and is there to help maintain healthy gums and skin