VITAMINS
INTRODUCTION
Vitamins are natural substances found in plants and animals and known as
essential nutrients for human beings.
They do not provide energy but are required for carrying out many vital
functions of the body. The term “vitamins” was coined by Casmir funk. The name
vitamin is obtained from “vital amines “ as it was originally thought that
these substances were all amines( any
of a class of compounds derived from ammonia by replacement of one or more
hydrogen atoms with organic groups).
Vitamins are
necessary for growth and maintenance of good health in human beings. If
vitamins are not present in sufficient quantities in the diet vitamin
deficiency diseases occur. There are two types of vitamins
a. Water soluble
b. Fat soluble
Characteristics of
vitamins
a. Vitamins are vital, dietary substance that are necessary in
only small amounts to perform a specific metabolism function or prevent an
associated deficiency disease
b. Vitamins are not synthesis by the body so must be supplied
through food
Functions of vitamins
a. They prevent specific nutritional deficiency diseases
b. They function as control agents in cell metabolism
c. They are vital for growth, normal tooth structure, brain
development and many other important function
d. Vitamins are essential for skin
e. They are important for normal function of tissues and nervous
system
f. Vitamins are important for good eyes and hair
g. Vitamins helps to convert sugar and starch into energy,
promote digestion etc
Water soluble vitamins
Water soluble
vitamins are absorbed in intestine, pass directly to the blood and are carried
to the tissue in which they will be utilized. This vitamins usually excreted by
urine. Water soluble vitamins are found in a wide range of foods including
a. Fruits
b. Vegetable
c. Potatoes
d. Grains
e. Milk and
f. Dairy product
They can be destroyed by heat or
being exposed to the air. They can also be lost in water if use of water will
be more then need. Water soluble vitamins such as
a. Vitamin C
b. Thiamine (vitamin B1)
c. Riboflavin (vitamin B2)
d. Niacin (vitamin B3)
e. Pyridoxine (vitamin B6)
f. Pantothenic acid (vitamin B5)
g. Cobalamin (vitamin B 12)
h. Biotin
i.
Folate
Except vitamin c other vitamins are
expressed as B-complex
Fat soluble vitamins
These
are stored in the body cells and are not excreted as easily as water soluble
vitamins. A balanced diet provides enough fat soluble vitamins. Body stores
these vitamins in liver and tissues for further use. So excessive use of these
can be harmful . Fat soluble vitamins are found mainly in fatty foods and
animal products such as
a. Vegetable oil
b. Milk and dairy product
c. Eggs
d. Fish
e. Butter etc
The
fat soluble vitamins are
a. Vitamin A
b. Vitamin D
c. Vitamin E
d. Vitamin K
VITAMIN
C (ASCORBIC ACID)
It is a water soluble vitamin other name for this is ascorbic
acid . Human needs vitamin c daily as it
is highly soluble in water and easily destroyed. And human body stores only
small amount of vitamin c.
Sources
1.
Excellent source
a.
Orange
b.
Grape fruit
c.
Lemon
d.
Amla
2.
Non citrus fruits source
a.
Papaya
b.
Pineapple
c.
Kiwi fruit
d.
Watermelon
e.
Berries
3.
Vegetable sources
a.
Tomato
b.
Capsicum
c.
Green chilies
Functions
a.
Helps to fight against infections such as common cold
b.
Vitamin c converts cholesterol to bile acids
c.
It is powerful antioxidant
d.
Vitamin c is required for the healing of the wound and
fractures as it forms connective tissues
e.
Helps to maintain health of teeth and gums
f.
Preventing hemorrhage
and bleeding
g.
It help in iron absorption
Requirement mg/day
a.
Adult man
40
b.
Adult woman
40
c.
Pregnant woman
60
d.
Lactating woman
80
e.
Children 0-6 months
25
7-12 months
25
1-3 years 40
4-6 years 40
7-9 years 40
f.
Adolescent girl
40
g.
Adolescent boy
40
Deficiency of vitamin c
a.
Scurvy
b.
fatigue
c.
depression
d.
gingivitis
e.
impaired
wound healing
Over consumption
a.
Diarrhea
b.
Nausea
c.
Stomach cramps
d.
Kidney stones
THIAMINE
(VITAMIN B1)
It has many functions in human
body. It is required to maintain healthy nerves. It is easily destroyed by
cooking exposure to air and high pH (alkaline conditions)
Requirement
Man --------------------- 1.7
mg/day
Woman ----------------- 1 mg/day
Pregnant woman ------ +0.2 mg/day
Children ------------------
0.5-0.8mg/day
Adolescent girls ---------- 1.0
mg/day
Adolescent boys ----------1.2
mg/day
Sources
a. Peanut
b. Liver
c. Pork
d. Egg yolk
e. Sea food
f. Bean
g. Wheat
h. Rice
Functions
a. It helps the body cells to change carbohydrates into energy
b. Thiamine helps in muscles concentration and conduction of
nerve signals
c. Thiamine helps in proper growth of children and required for
good appetite of children
Storage and absorption
stored primarily
in the liver; however, storage only lasts up to 18 days. The
absorption of thiamine occurs in the duodenum.
Deficiency
a. Beriberi-There are two major types of beriberi
1. Wet beriberi affects the cardiovascular system
2. Dry beriberi affects the nervous system
b. Fatigue
c. Poor appetite
d. Shortness of breath
e. Swelling and numbness of legs
Over consumption
a.
Restlessness
b.
Itching
c.
Nausea
d.
Weakness
e.
Sweating
RIBOFLAVIN
(VITAMIN B2)
The name riboflavin name is derived
from Latin word “Flavus” means yellow-green color which contains “ribose” sugar
hence the name riboflavin. It helps to break down protein, fats and
carbohydrates. It play a vital role in maintaining the body’s energy supply.
Sources
a. Milk
b. Cheese
c. Eggs
d. Leafy vegetables
e. Kidney
f. Liver
g. Mushrooms
h. Almonds
Requirement
Man ------------------- 1.4 mg/day
Woman -------------- 1.3 mg/day
Pregnant woman ------- + 0.3 mg/day
Children ----------------- 0.8
mg/day
Adolescent boy ---------- 1.3
mg/day
Adolescent girls ---------- 1.2
mg/day
Function
a.
It helps the body to
break three macronutrients that is protein, fat and carbohydrate
b.
Helps in prevention and
treatment of cataracts
c.
Vitamin B2 is required
for the health of the mucous membrane in the digestive track
d.
It helps in the
absorption of iron and vitamin B6
Deficiency
a.
Stomatitis
(inflammation of the mouth and lips)
b.
Sore throat
c.
Eye can become itchy
and watery
d.
Sensitive to light
e.
Due to interference
with iron absorption it results in the anemia
Overconsumption
Abnormal yellow
discoloration of urine is seen with an increased intake of the vitamin is
normal
NIACIN (B3)
Also known as nicotinic acid . This
vitamin differs from the other vitamins of vitamin B complex group because
approximately 50 % of niacin in the body is synthesized from amino acid.
Sources
a. Fish (tuna fish)
b. Chicken
c. Turkey
d. Pork
e. Peanuts
f. Mushroom
g. Green peas
h. Sunflower
i.
Avocado
j.
Milk and
k. Other green leafy vegetables
Requirement
a. Man --------------- 16-20 mg/day
b. Woman ----------- 12-16 mg/day
c. Pregnant woman ------- + 0.3 mg/day
d. Children ------------- 8-13 mg/day
e. Adolescent boy ------ 15 mg/day
f. Adolescent girl -------- 1.2 mg/day
Functions
a. Niacin helps in digestive system
b. Helps in skin and nerves function
c. It is also important for converting food to energy
d. Absorption
e. It also improves cholesterol levels and circulation in the
body
Deficiency
a. Pellagra which means rough skin (word pelle for skin and agra
for rough)
b. Vomiting and diarrhea
c. Headache , fatigue
d. Depression
e. Memory loss
f. Swollen mouth and bright red tongue
Absorption
Ingested niacin is absorbed primarily
in the small intestine, but some is absorbed in the stomach.
Treatment
50 mg BD for a week injection from followed by oral dose 100 mg BD for 3
weeks
Overconsumption
a. Increased blood sugar
b. Liver damage
c. Peptic ulcer
d. Skin rashes
PYRIDOXINE (VITAMIN B 6)
It is also called pyridoxine is one
of the B vitamin. All vitamin B helps the body to get fuel from the food and is
further used to produce energy. It is required for healthy skin, hair, eyes and
liver.
Dietary source
a. Fish
b. Potatoes
c. Starchy vegetables
d. Oil seeds
e. Eggs
f. Milk
g. Green leafy vegetables
Requirement
a. Man ------------ 2.0 mg/day
b. Woman -------- 2.0 mg/day
c. Pregnant women ------ 2.5 mg/day
d. Children --------- 0.9-1.6 mg/day
e. Adolescent boys ------ 1.6 mg/day
f. Adolescent girls -------- 1.6 mg/day
Functions
a. It is essential for the metabolism of protein, fats and
carbohydrates
b. It maintain normal function
c. It helps to promote red blood cells production
d. Helps in production of hemoglobin
e. Make antibodies to fight against many disease
Deficiency
a. Muscle weakness
b. Anemia
c. Depression, irritability
d. Difficulty in concentration
e. Children may suffer with convulsive seizers
f. Short term memory loss
Overconsumption
Overconsumption may
cause neurological damage.
CYANOCOBALAMIN
(VITAMIN B 12)
It is also known as Cobalamin. It
has a key role in the normal functioning of the brain and nervous system and
the functions of the red blood cells. It is the only vitamin that contains
metal element cobalt.
Sources
a. Typically only animal food contains vitamin B 12
b. Cremini mushrooms often contain B12 (as they are themselves
fungi)
Requirements
a. Adult male ----------- 1.0 mg/day
b. Adult woman ---------- 1.0 mg/day
c. Pregnancy ------------ 1.0 mg/day
d. Lactation --------------- 1.5 mg/day
e. Infant -------------------- 0.2 mg/day
f. Children ------------- 0.2-1.0 mg/day
Functions
a. Helps in production of red blood cells
b. It stimulates the appetite and promotes growth
c. Cobalamin is required in the metabolism of fats, protein and
carbohydrates
d. It is necessary co-factor for the production of DNA
Deficiency
a. Feeling tired and weak
b. Tingling and numbness in the feet and hands
c. A bright red and smooth tongue
d. Difficulty in walking
Overconsumption
a. Skin problem
FOLATE – FOLIC ACID
(VITAMIN B 9)
The name Folate is derived from the
Latin word folium which means leafy because it is found in green vegetables.
Folate is the natural version found where as folic acid is the man made version
used supplements and may be added to foods.
Sources
a. Vegetables
b. Beans
c. Peas
d. Dairy product
e. Poultry
f. Meat egg sea food and grain
g. Spinach
h. Sprouts
i.
Fruit juice
Requirement micro
milligram/day
a. Man ---------- 200 µg/day
b. Woman ------- 200 µg/day
c. Pregnancy ----- 500 µg/day
d. Adolescent boys ------- 140-200 µg/day
e. Adolescent girls --------- 140-200 µg/day
Functions
A. It is important for the proper growth of tissues and proper
functioning of the cells
B. It also helps to prevent anemia
C. It is required for the synthesis of thiamine
D. It may be effective in the treatment of depression and
anxiety
E. Taking right amount of folic acid before and during pregnancy
helps in preventing certain birth defects including spinal bifida
Deficiency
a. Megaloblastic anemia it includes symptoms such as
1. Weakness, headache
2. Shortness of breath
3. Palpitation
4. Difficulty in concentration
b. Poor Folate status has been linked with depression
c. Its deficiency also leads to colorectal cancer
d. Woman with deficiency of Folate during pregnancy have
problems like
1. Low birth weight
2. Preterm delivery
3. Fetal growth retardation
4. Baby with condition as spinal bifida
Overconsumption
Too much folic acid usually does not
cause harm, because the vitamin is regularly removed from the body through
urine.
BIOTIN (VITAMIN B7)
It
is a part of B complex group of vitamins. Body does not store it. It is present
in the intestine. Biotin helps in formation of fatty acids and glucose. It also
helps to metabolize carbohydrates and amino acids and it aids in breaking down
fat in body. The human intestine is exposed to two sources of biotin
1. Bacterial sources
It is normal micro flora of the large intestine and secretes protein
bounded from the biotin which is later on digested to free biotin prior to
absorption in the small intestine.
2. Dietary sources
Ø Cooked egg especially egg
yolk
Ø Nuts example peanut, almonds
and walnut etc.
Ø Soya bean
Ø Beans
Ø Peas
Ø Whole grain
Ø Cauliflower
Ø Bananas
Ø Mushrooms etc
Requirement
Requirement for the
biotin is not known but the safe intake of biotin can be 80-90 mg/day
Function
1.
Biotin is used in cell growth
2.
It helps in maintaining a steady blood sugar level
3.
Biotin is also helpful for skin, hair, nerves and bone marrow
Deficiency
1.
Lack of appetite
2.
Loss of hair
3.
Enlarged tongue
4.
Increased cholesterol
5.
Conjunctivitis
6.
Anemia
Overconsumption
No known toxic
effects as excess are easily lost in urine and faces
PANTOTHENIC ACID (VITAMIN B5)
It is also known as anti-stress vitamin. This vitamin can be produced in
the body by intestinal flora.
Sources
1. Mushrooms
2. Avocados
3. Broccoli
4. Egg York
5. Skim milk
6. Sweet potatoes
7. Sun dried tomatoes
8. Yogurt
9. Sunflower seeds
Requirement
Non specific requirement for
Pantothenic acid has been established. An average diet supplies 6-10 mg/of
Pantothenic acid daily.
Function
1. Plays an important role in the secretion of hormones
2. Used in the metabolism of fat, protein and carbohydrates
3. Used in the synthesis of hemoglobin
Deficiency
1. Nausea
2. Vomiting
3. Depression
4. Irritability
5. Stomach pain
6. Upper respiratory infection
FAT SOLUBLE VITAMINS
Vitamin A
Vitamin
A was the first vitamin identified and hence given the first letter in the
alphabet. It is a group of fat soluble. It is a group of organic compounds that
includes retinol, retinal, retinoic acid and carotenoids. Vitamin A will do so
many functions in our body.
Function
1.
It is required to for skeletal growth and teeth development
2.
It helps the body to fight against disease condition while
keeping mucus membrane healthy
3.
It helps to maintain the integrity of epithelial tissues
which forms outer most lining of the skin and inner most lining of mucus
membrane of respiratory, gastrointestinal, genitourinary tract and eye
4.
It is required for essential reproductive function
5.
Vitamin A is helpful to maintain healthy skin
Sources
1.
Egg
2.
Meat
3.
Fortified milk
4.
Cheese
5.
Cream
6.
Liver
7.
Fish oil
8.
Vegetables and fruits
Requirement
1.
Children age group
Ø 1-3 years 300 mg/day
Ø 4-8 years 400mg/day
Ø 9-13 years 600mg/day
2.
Males 900 mg/day
3.
Females 700 mg/day
Deficiency
Deficiencies of vitamin A divided in to
two types such as
1.
Primary
vitamin A deficiency
Ø Nyctalopia (night blindness)
Ø Xerophthamia ( dryness of
conjunctiva)
Ø Keratomalacia (drying and clouding of the cornea)
2.
Secondary
vitamin A deficiency
Ø Pancreatic diseases
Ø Cirrhosis
Ø Cystic fibrosis
Overconsumption
1.
Cheilities (dry lips)
2.
Alopecia (hair loss)
3.
Scaling and peeling of the skin
4.
Headache
5.
Nausea and vomiting
6.
Liver damage
7.
Irritability and fatigue
VITAMIN D
It is a fat soluble vitamin that is
responsible for enhancing absorption of calcium, iron, magnasium, phosphate and
zinc. Vitamin D is different from other vitamins as it is synthesized in the
body and we cannot depend on our diet for this. In humans the most important
compounds in this group are vitamin D3 and vitamin D2. D3 is known as
cholecalciferol and D2 is known as ergocalciferol. Very few foods contain
vitamin D. Synthesis of vitamin D
(especially D3) in the skin is the major natural source of vitamin. Dermal
synthesis of vitamin D depends on the exposure to sun light. Vitamin D from the diet or dermal synthesis
from sunlight is biologically inactive; activation requires enzymatic
conversion (hydroxylation) in the liver and kidney.
Forms of vitamin D
1. Ergocalciferol (vitamin D2) found in plant
2. Cholecalciferol (vitamin D3) found in animal tissue
Requirement
1. Adult 2.5 mg (100 IU)
2. Infants and children 5 mg (5 IU)
3. Pregnancy and lactation
10 mg (400 IU)
Function
1. It is important to regulate of calcium metabolism
2. Without vitamin D one cannot form enough hormone calcitriol
3. It is necessary for the proper formation of bone structures
and teeth
4. It also stimulates the normal mineralization of bones and
teeth
5. It permits normal growth
Source
1. Sunlight is the main source of vitamin D
2. Food source of vitamin D such as
Ø Dairy product
Ø Eggs
Ø Liver
Ø Fish liver oil
Absorption and storage of
vitamin D
Fat and bile help
in absorption of vitamin D. it enters in the circulation via lymph and is
stored in liver in fair amounts. The body synthesis vitamin D in the skin
through the action of ultraviolet light.
Deficiency of vitamin D
1. Weakness of muscle
2. Cardiovascular disease
3. Cognitive impairment in older adults
4. Severe asthma in children
5. Cancer
6. Rickets (bones are soft and week)
7. Osteomalacia
Overconsumption
1. Loss of appetite
2. Nausea and vomiting
3. Diarrhea
4. Softness of bones
VITAMIN
E
It is a vitamin
which can dissolve in fat. It is stable to heat and acid. It is essential for
normal reproduction of body. It was first isolated in 1936 by Evans and co-worker who called it tocopherol.
A Greek word “Tocos” which means child birth and “Phero” means bear.
Sources
1. Papaya
2. Sunflower seeds
3. Green olives
4. Cooked spinach
5. Avocado
6. Dried apricot
7. Mustard green
8. Eggs and meet
9. Vegetable oil
Requirement
1. Males 25 mg/day
2. Females 25 mg/day
Function
1. Vitamin E is essential for reproductive health
2. It is helpful for treating and preventing heart and blood
vessels diseases
3. It is also used for improving muscles strength
4. Vitamin E is also very useful in asthma, respiratory
infection, skin problems, sunburn, infertility etc
5. Vitamin E get oxidized and protects cell membrane from
oxidative damage
6. Helps to treat acne and psoriasis skin diseases
Absorption and storage
Like other fat
soluble vitamins vitamin E also absorbed along with fat in intestine. It is
stored in the liver, muscle and body fat.
Deficiencies
1. Reproductive failure
2. Increase Hemolysis (rupture or obstruction) in RBCs
3. Lead to muscular dystrophy (weakness and loss of mass)
4. Damage of nerves
Sign and symptoms
1. Dry hair or loss of hair
2. Gastrointestinal disease
3. Muscular weakness
4. Slow tissue healing
5. Leg cramps
Overconsumption
Hypervitaminosis
of vitamin E is a state of vitamin E toxicity. Excess vitamin E can act as an
anticoagulant and may increase the risk of bleeding problems in person.
Hypervitaminosis E may also counteract vitamin K leading to vitamin K
deficiency.
VITAMIN K
It is heat stable vitamin. It plays
an important role in blood clotting to prevent excess bleeding. Vitamin K is
actually a group of compounds as K1 and K 2. K1 is obtained from leafy greens
and some other vegetables where K2 is obtained from meat, egg and synthesized
by bacteria. Long term use of antibiotic dose more than a week may temporarily
suppress the normal intestinal flora and cause deficiency of vitamin K.
Function
1. It leads to increase in prothrombin level and helps in blood
clotting during bleeding
2. Vitamin K supplements improve bone health and reduce the risk
of fracture
3. Vitamin K is used to reduce the risk of bleeding in liver
diseases, jaundice etc.
Requirement
1. Adult male 80 mg/day
2. Adult female 65 mg/day
3. Newborn and infant 5 mg/day
Sources
1. Spinach
2. Cabbage
3. Turnips green
4. Green cabbage
5. Sprouts
6. Parsley
7. Broccoli
8. Cow milk
9. Bacteria that normally colonize in large intestine
Absorption and storage
It is absorbed along with
fat in the diet. Bile is essential for its absorption. The absorbed vitamin K
passes through the lymphatic system to the general circulation. Liver stores
appreciable amounts of vitamin K.
Deficiency
1. Epistaxis
2. Gastrointestinal bleeding
3. Menorrhagia
4. Hematuria
Overconsumption
1. Jaundice in new born
2. Anemia due to rupture of red blood cells
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