1 VITAMINS “ VITAMIN” means “vital for life” VITAMINS are organic compounds which are necessary in small quantities (mg or µg Micronutrients) for everyday

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VITAMINS

• “VITAMIN” means “vital for life”

• VITAMINS are organic compounds which are necessary in small quantities (mg or µg Micronutrients) for everyday healthy functioning of the body

Active form

• The structural form that performs its function (exhibits activity) within the organism.

• Human cannot synthesize sufficient quantities of vitamins; thus, vitamins must taken from other sources (diet or pill) 2

The general symptoms of any vitamin deficiency

• Frequent illness• Slow healing wounds• tiredness

MACalvey/Teachnet/Vitamins 2006 3

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VITAMINS - Two main categories

Water soluble

B C

Fat Soluble

AD EK

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Water soluble• Have more oxygen and

nitrogen in their structure

• Cannot be stored in body - regular supply needed

• Excess is excreted in urine - no danger of toxic levels

• Unstable to heat and light, leach into cooking liquids

Fat Soluble• Have significant

hydrocarbon portions in their structure

• Can be stored in body - regular supply not needed

• Can accumulate to toxic levels if large amounts ingested

• Fairly stable at normal cooking temperatures

WATER SOLUBLE VITAMINS

Vitamins B and C

• Functions

• Effects of deficiency

• Sources

• RDA

B Vitaminsare important for healthy skin and nervous system

• Vitamin B1 (thiamine)• Vitamin B2 (riboflavin)• Vitamin B3 (niacin or niacinamide)• Vitamin B5 (pantothenic acid)• Vitamin B6 (pyridoxine, pyridoxal, or pyridoxamine, or

pyridoxine hydrochloride)• Vitamin B7 (biotin)• Vitamin B9 (folic acid)• Vitamin B12 (various cobalamins; commonly

cyanocobalamin in vitamin supplements)

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In general, the B complex is important for healthy skin and nervous system

In general, the B complex is important for healthy skin and nervous system

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B complex Vitamins

Functions

• Essential for release of energy from arbohydrates (coenzyme)

• Necessary for appetite and good health

• Needed for normal functioning of nervous system

Deficiency

• Beri-beri disease of nervous system

Common in countries where polished rice is staple food

Vitamin B1 - Thiamine

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Sources• Meat and

liver• whole-grain• spinach

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RDA

1mg per day - Requirement increases with energy expenditure

RDA Recommended Daily Allowance

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Vitamin B2 -Riboflavin

Functions

• Metabolism of carbohydrates, proteins and fats (coenzyme FMN, FAD)

• Growth, repair, development of body tissues - healthy skin, eyes and tongue

• The principal growth promoting factor in the vitamin B complex

Deficiency• Loss of appetite• Swollen tongue,

cracked lips, eye infection, dermatitis

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Sources• liver• Milk• Cheese• Leafy Vegetables

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RDA

1 - 1.5 mg per day

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Vitamin B3 -Niacin (Nicotinic acid)

Functions

• Metabolism of carbohydrates, proteins and fats (coenzyme NAD,NADP)

• Needed for normal functioning of nervous system

Deficiency• Pellagra Symptoms • loss of appetite • mental disorder

diarrhea • possible death


Vitamin B 3 -Niacin (Nicotinic acid)

SourcesLiver meatYeast extractsMilkCheeseVegetablesgrains


*RDA

15 - 20mg per day

Vitamin B3 -Niacin (Nicotinic acid)

*Related to protein intake

*Related to protein intake


Vitamin B6 -Pyridoxine

Functions

• Protein metabolism (coenzyme)

• Involved in formation of haemoglobin, hormones and structural proteins

• Healthy development of nervous system

Deficiency• Tiredness and

Fatigue, irritability

• Premenstrual tension



SourcesMeatFishNutsbananas


RDA

2mg per day


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Vitamin B12 - (CyanoCobalamin)

FunctionsVit B12 is necessary for

the

• Red blood cell formation

• nervous system function

• the prevention of certain forms of anaemia and neurological disturbances

• functions primarily as a coenzyme in intermediary metabolism

Deficiency• Pernicious anaemia• Nerve degeneration

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Sources• Meat Liver• Fish• Cheese• CerealsThis vitamin is stable to

cooking

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RDA

3-4 µg per day


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Vitamin B9 -Folic AcidFunctions

• Red blood cell formation

• Essential for synthesis of DNA and RNA (coenzyme)

• Development of brain, spinal cord and skeleton in foetus

Deficiency• Fatigue in mild

cases• Anaemia in severe

cases

Important to take folic acid prior to pregnancy and vital during first 3 months pregnancy

Important to take folic acid prior to pregnancy and vital during first 3 months pregnancy

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Vitamin B9 -Folic Acid

SourcesliverFortified cerealsGreen leafy vegetablesPotatoesMilk

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RDA300 µg per day

More during pregnancy

Vitamin B9 -Folic Acid

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Pantothenic acid

Functions• Nessessary for the

biosynthesis of coenzyme A

Deficiency• Unknown

SourcesPantothenic derives from Greek word meaning from every where

Pantothenic derives from Greek word meaning from every where

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Biotin

Functions• A coenzyme important in

lipid and carbohydrates metabolism.

Deficiency• Unknown

SourcesBacteria in the intestine synthesize biotin in sufficient quantities

Bacteria in the intestine synthesize biotin in sufficient quantities

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Vitamin C -Ascorbic Acid

Functions• Formation of connective

tissue, collagen• Critical to immune system• Helps absorption of iron• Prevents scurvy• Promotes healing of

wounds and healthy blood vessels

• Acts as antioxidant, protects HDL cholesterol

Deficiency• Weakening of

connective tissue• Susceptibility to

infection• Incomplete iron

absorption• Delayed healing of

wounds

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Sources• green peppers• Kiwi• Citrus fruits,

strawberries, • Spinach• broccolli

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Properties• Acts as an antioxidant

RDA

30-60 mg per day


Least stable of all vitamins

Least stable of all vitamins

MA Calvey/Teachnet/Vitamins 2006 31

FAT SOLUBLE VITAMINS

Vitamins A,D,E,K

• Functions

• Effects of deficiency

• Sources

• RDA

Vitamin A - Retinol and Beta-Carotene

Retinol

Named because of its concern with retina of eye

Only found in animal foods

Retinol

Named because of its concern with retina of eye

Only found in animal foods

Beta-Carotene

Present with chlorophyll in plants, converted to Vitamin A in gut wall

Beta-Carotene

Present with chlorophyll in plants, converted to Vitamin A in gut wall


Functions• Important to vision Necessary for production of

Rhodopsin - pigment in retina, helps eye adapt to dim light

• Regulates growth• Promotes healthy skin• Maintenance of healthy epithelial tissues

Effects of deficiency• Night blindness• Retarded growth,

malformed bones• Dry mucous membranes• Xerophthalmia - dry eye

membrane• Susceptibility to infection

CaroteneGo for Color!

Think Yellow, Orange,Red, Deep Green


SourcesRetinol - liver oil,

Liver, Dairy products, Egg yolk

Beta-Carotene Dark green leafy vegetables, Broccoli, Carrots, Deep orange

fruits and vegetables


Properties• Powerful antioxidant

RDA

600 µg per day

90% of Vitamin A in the body is stored in the liver

Vitamin D - Calciferols

Formed by action of ultra violet light on fungi and yeasts

Manufactured synthetically for use as vitamin supplement

Cholecalciferol

The sunshine Vitamin!

The sun activates Provitamin 7 dehydro cholesterol present in

fat under skin

Ergocalciferol

Provitamin 7 dehydro cholesterol

Cholecalciferol

Provitamin 7 dehydro cholesterol

Cholecalciferol

Vitamin D -Calciferols

Functions• Absorption and

laying down of calcium and phosphorous in bones and teeth

• Regulates calcium balance between bones and blood

• Prevents rickets

Effects of deficiency• *Rickets in children and

*osteomalacia in adults

• **Osteoporosis

• Dental caries

* Conditions where bones are soft and cannot weight of body

* Conditions where bones are soft and cannot weight of body

**Bones become light, less dense and prone to fractures

**Bones become light, less dense and prone to fractures


SourcesSunlight conversionFish liver oils Dairy products Oily fish Margarine


PropertiesRDA

7 -10 µg per day

Probably the most stable of the vitamins

Vitamin E -Tocopherols

Functions• Powerful antioxidant• May reduce risk of heart disease, stroke,

cancer• Improves absorption of vitamin A

Effects of deficiency• Deficiency is rare• Linked to conditions

associated to malabsorption of fat

Anti coagulants and anti oxidants

Anti coagulants and anti oxidants


SourcesWheatgermOatmealOils and animal fatsLeafy greensEggs


Properties

• Acts as antioxidant, delays rancidity and oxidation

RDA

Based on polyunsaturated fatty acid intake

Vitamin K

Functions

• Constituent of prothrombin which is necessary in blood clotting

Effects of deficiency• Abnormal clotting,

bleeding and haemorrhaging

• Deficiency is rare because intestinal bacteria produce sufficient quantities

Sometimes called “Coagulation” vitamin

Sometimes called “Coagulation” vitamin

Vitamin K

Sources• Dark green

vegetables• Liver• Lean meat• Eggs• Manufactured by

bacteria in intestine

RDANo established recommendation

How vitamins help each other

• Vitamin E keeps Vitamin A from being destroyed in the intestines

• Vitamin D enables the body to absorb calcium and phosphorous

• Vitamin C helps folate build proteins

• Vitamin B1 works in digestive system with niacin, pantothenic acid acid and magnesium

Documents

1 VITAMINS “ VITAMIN” means “vital for life” VITAMINS are organic compounds which are necessary in small quantities (mg or µg Micronutrients) for everyday