Vitamins - Basics
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Vitamins are essential organic compounds required in small amounts for normal physiological functions, classified as either water-soluble or fat-soluble. There are 13 vitamins in total: 4 fat-soluble (A, D, E, K) and 9 water-soluble (8 B vitamins and C), each serving specific functions and derived from various dietary sources. Deficiencies in these vitamins can lead to specific health issues, emphasizing the importance of a balanced diet to maintain adequate vitamin levels.
Vitamins - Basics
- 1. VITAMINS 1 VITAMINS • A Vitamin is an organic compound by an organism as a vital nutrient in limited amounts. • We need vitamins in our diet, because our bodies can’t synthesize them quickly enough to meet our daily needs. • The term vitamin was derived from ‘vitamine’ meaning vital and amine. • It was coined by K FUNK (1912). MAJOR THREE CHARACTERISTICS OF VITAMINS 1. They are natural components of foods; usually present in very small amounts. 2. They are essential for normal physiologic function (eg. growth, reproduction, etc). 3. When absent from the diet, they will cause a specific deficiency. CLASSIFICATION OF VITAMINS Vitamins are classified by their biological and chemical activity, not their structure. Vitamins are generally categorized according to their solubility in water and fat; 1. Water soluble 2. Fat soluble In humans, there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C). WATER-SOLUBLE VITAMINS • Water-soluble vitamins dissolve easily in water, in general travel freely through the body, and excess amounts usually are excreted by the kidneys. • These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. • The body needs water-soluble vitamins in frequent, small doses in our diet. • They are easily degraded or washed out during food storage or preparation. • A balanced diet usually provides enough of these vitamins. • People older than 50 and some vegetarians may need to use supplements to get enough B12. • The 9 water soluble vitamins include 8 B vitamins and 1 vitamin C. SL NO. VITAMIN NAME DIETARY SOURCE FUNCTION DEFICIENCY 1. Vitamin B1 (Thiamine) Requirement: 1.4 mg/day Sunflower seeds, asparagus, whole-grain, cereals, legumes, nuts, mushrooms, beans,lentils, spinach, peas, whole wheat, soybeans Part of an enzyme needed for energy metabolism; nerve function burning feet, nausea, fatigue, gastrointestinal problems 2. Vitamin B2 (Riboflavin) 1.6 mg/day Almonds, soybeans/tempeh, mushrooms, spinach, whole wheat, Milk and milk products, yogurt, mackerel, eggs, liver Part of an enzyme needed for energy metabolism; normal vision and skin health cracks, fissures and sores in mouth and lips, dermatitis, loss of appetite 3. Vitamin B3 (Niacin) 18 mg/day Mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables, sweet potato, potato, carrots, almonds, chicken meat, poultry, Part of an enzyme needed for energy metabolism; nervous system, digestive system, and skin health Dermatitis, diarrhoea, dementia, and stomatitis.
- 2. VITAMINS 2 fish 4. Vitamin B5 (Pantothenic acid) 6 mg/day Broccoli, lentils, split peas, avocado, whole wheat, mushrooms, sweet potato, sunflower seeds, cauliflower, green leafy vegetables, eggs, squash, strawberries, liver Part of an enzyme needed for energy metabolism Very unlikely. Only in severe malnutrition - tingling of feet. 5. Vitamin B6 (Pyridoxine) 2 mg/day Whole wheat, fish, poultry, brown rice, green leafy vegetables, sunflower seeds, potato, banana, spinach, tomatoes, avocado, walnuts, peanut butter, meat Part of an enzyme needed for protein metabolism; helps make red blood cells Anemia, Prenatal deprivation results in mental retardation and blood disorders for the newborn. 6. Vitamin B7 (Biotin) 30 µg/day Green leafy vegetables, most nuts, whole grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs Part of an enzyme needed for energy metabolism Very rare in humans. (reported as produced in intestinal tract by bacteria) 7. Vitamin B9 (Folic acid) Folate is the naturally occurring form found in foods. 400 µg/day Green leafy vegetables, legumes, seeds, orange juice, liver, citrus fruits, black eyed peas, spinach, whole grains, green peas, avocado, peanuts, lettuce, tomato juice, banana, papaya, organ meats Part of an enzyme needed for making DNA and new cells, especially red blood cells Anemia (macrocytic/megal oblastic); Leukopenia, thrombocytopenia, weight loss. Pregnancy risk – low birth weight / preterm delivery. 8 Vitamin B12 (Cobalamin) 6 µg/day Meat, poultry, fish, liver, seafood, eggs, milk and milk products; not/least found in plant foods, Part of an enzyme needed for making new cells; nerve function pernicious anemia, neurological problems 9. Vitamin C (Ascorbic acid) 75 mg/day Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, Guava, kiwi, orange, grapefruit, strawberries, papaya, broccoli, sweet potato, pineapple, cauliflower, lemon juice. Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption Gum infections, lethargy, dental cavities, dry hair and skin, dry eyes, hair loss, joint paint, Long-term deficiency results in scurvy.
- 3. VITAMINS 3 FAT SOLUBLE VITAMINS • Fat soluble vitamins dissolve in fat before they are absorbed in the blood. • Fat soluble vitamins are also absorbed by intestinal tract. • Excess fat-soluble vitamins are stored in the body’s liver cells, fatty tissues. • They not excreted as easily as water-soluble vitamins and are likely to get accumulated in the body. • The over accumulation of fat soluble vitamins eventually lead to hypervitaminosis. • As fat-soluble vitamins are stored for long duration, they generally pose a greater risk of toxicity than water soluble vitamins when consumed in excess • The 4 fat-soluble vitamins are Vitamin A, D, E and K. SL NO. VITAMIN NAME DIETARY SOURCE FUNCTION DEFICIENCY 1. Vitamin A (Retinoids) beta-Carotene is precursor Requirement: 600µg/day Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver. Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin) Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health Vision problems, rough/dry skin 2. Vitamin D Calciferol 5 µg/day Nourishing Sunlight, fortified foods, mushrooms, eggs, Egg yolks, liver, fatty fish, fortified milk Needed for proper absorption of calcium; stored in bones Deformed - softened bones, retarded growth, Rickets in children, osteomalacia in adults. 3. Vitamin E (tocopherol) 15 mg/day Green leafy vegetables, almonds, sunflower seeds, olives, blueberries, most nuts, most seeds, tomatoes, avocado, Polyunsaturated plant oils (soybean, corn, cottonseed, safflower);liver; egg yolks; Antioxidant; protects cell walls Rare 4. Vitamin K 100 µg/day Broccoli, green leafy vegetables, parsley, watercress, asparagus, Brussels sprouts, green beans, green peas, carrots Needed for proper blood clotting Tendency to bleed or hemorrhage and anemia.