1 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 20063

4 VITAMINS - Two main categories Water soluble B C Fat Soluble A D E K

5 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 Vitamins are 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) 7 In general, the B complex is important for healthy skin and nervous system

8 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 B 1 - Thiamine

9 Sources Meat and liver whole-grain spinach

10 Vitamin B 1 - Thiamine RDA 1mg per day - Requirement increases with energy expenditure RDA Recommended Daily Allowance

11 Vitamin B 2 -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

12 Vitamin B 2 -Riboflavin Sources liver Milk Cheese Leafy Vegetables

13 Vitamin B 2 -Riboflavin RDA mg per day

14 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

MACalvey/Teachnet/Vitamins Vitamin B 3 -Niacin (Nicotinic acid) Sources Liver meat Yeast extracts Milk Cheese Vegetables grains

MACalvey/Teachnet/Vitamins *RDA mg per day Vitamin B3 -Niacin (Nicotinic acid) *Related to protein intake

MACalvey/Teachnet/Vitamins Vitamin B 6 -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

MACalvey/Teachnet/Vitamins Vitamin B 6 -Pyridoxine Sources Meat Fish Nuts bananas

MACalvey/Teachnet/Vitamins RDA 2mg per day Vitamin B 6 -Pyridoxine

20 Vitamin B 12 - (CyanoCobalamin) Functions Vit 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

21 Vitamin B 12 - (CyanoCobalamin) Sources Meat Liver Fish Cheese Cereals This vitamin is stable to cooking

22 RDA 3-4 µg per day Vitamin B 12 - (CyanoCobalamin)

23 Vitamin B9 -Folic Acid Functions 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

24 Vitamin B9 -Folic Acid Sources liver Fortified cereals Green leafy vegetables Potatoes Milk

25 RDA 300 µg per day More during pregnancy Vitamin B9 -Folic Acid

26 Pantothenic acid Functions Nessessary for the biosynthesis of coenzyme A Deficiency Unknown Sources Pantothenic derives from Greek word meaning from every where

27 Biotin Functions A coenzyme important in lipid and carbohydrates metabolism. Deficiency Unknown Sources Bacteria in the intestine synthesize biotin in sufficient quantities

28 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

29 Vitamin C -Ascorbic Acid Sources green peppers Kiwi Citrus fruits, strawberries, Spinach broccolli

30 Properties Acts as an antioxidant RDA mg per day Vitamin C -Ascorbic Acid Least stable of all vitamins

MA Calvey/Teachnet/Vitamins 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

Vitamin A - Retinol and Beta-Carotene 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

Carotene Go for Color! Think Yellow, Orange, Red, Deep Green Vitamin A - Retinol and Beta-Carotene Sources Retinol - liver oil, Liver, Dairy products, Egg yolk Beta-Carotene Dark green leafy vegetables, Broccoli, Carrots, Deep orange fruits and vegetables

Vitamin A - Retinol and Beta-Carotene 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 **Bones become light, less dense and prone to fractures

Vitamin D -Calciferols Sources Sunlight conversion Fish liver oils Dairy products Oily fish Margarine

Vitamin D -Calciferols Properties RDA 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

Vitamin E -Tocopherols Sources Wheatgerm Oatmeal Oils and animal fats Leafy greens Eggs

Vitamin E -Tocopherols 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

Vitamin K Sources Dark green vegetables Liver Lean meat Eggs Manufactured by bacteria in intestine RDA No 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 B 1 works in digestive system with niacin, pantothenic acid acid and magnesium