1. WHAT: HOW: WHY: Water soluble Vitamins A, B, C, D
To know and understand:
• the functions
• main sources
• effects of deficiency and excess
• related dietary reference values
HOW:
Theory Lesson
Exam Practice
Kahoot
WHY:
To give you knowledge of Micro nutrients and their function in food products
Challenge: Able to identify sources of micronutrients and functions in body
Aspire: Can identify deficiency of micronutrients
Expert: Can remember all micronutrients and suggest ways of incorporating them into daily diet

2. MICRONUTRIENTS
VITAMINS A B C D E

3. VITAMINS FAT SOLUBLE VITAMIN A VITAMIN D WATER SOLUBLE B VITAMINS
Found in fat or oily parts of foods
Require fat for absorption
Stored in the body
VITAMIN A
VITAMIN D
WATER SOLUBLE
Readily lost during food preparation
Limited storage capacity
Excess excreted in the urine
B VITAMINS
VITAMIN C

4. VITAMIN A FORMS: Retinoids (retinol, retinal, retinoic acid)
2.Carotenoids (beta-carotene)

5. eggs, butter, milk & milk products, liver, fish, fish oils
VITAMIN A: SOURCES
RETINOIDS:
Animal foods –
eggs, butter, milk & milk products, liver, fish, fish oils
Also: added to margarine.

6. (Converted to retinol for absorption)
VITAMIN A: SOURCES
CAROTENOIDS:
Plant foods –
carrots, dark green leafy vegetables, broccoli, red peppers, tomatoes, apricots, peaches, mango
(Converted to retinol for absorption)

7. VITAMIN A: FUNCTIONS Stored in the liver
‘A’ is for eyesight, especially night vision
Growth – regulates normal bone growth
Maintains integrity & function of epithelial cells (Epithelial cells are cells that line the inner and outer surfaces of the body in continuous sheets)
Anti-infective, Antioxidant, supports immune system

8. VITAMIN A: DEFICIENCIES
One of the top 3 world-wide major public health problems
Sight problems e.g. ‘Night blindness’, Dry eye, childhood blindness
Poor functioning of lungs & digestive tract
Increased risk of infections
Rough, dry skin; Acne

10. VITAMIN A: TOXIC EFFECTS
Very high amounts can cause poisoning.
High risk – Polar bears liver!
High doses associated with birth defects

11. VITAMIN D: SOURCES Can be synthesized in the skin from a
pro-vitamin and sunlight.
Pro-vitamins found in:
Animal fats
Yeast & fungi (source of commercial vitamin production)
In UK, no synthesis between October & March.

12. VITAMIN D: SOURCES Dietary sources : Eggs Milk & butter
Meat, oily fish (fish oil supplements), liver
Margarines (fortified – legal requirement)
Also added to breakfast cereals, yogurts, baby foods, bedtime drinks, evaporated milk

13. VITAMIN D: FUNCTIONS Aids absorption and utilisation of Calcium
Aids kidney function
Supports immune system

14. VITAMIN D: DEFICIENCIES
Bone & growth problems:
Rickets (in growing children; soft bones become deformed)
Osteomalacia (in adults; as above)
Causes muscular weakness & bone pain

16. VITAMIN D: TOXIC EFFECTS
Unusual, most likely to be caused by
over-consumption of vitamin supplements

17. B-complex VITAMINS Share functions, often work together B1 – Thiamine
B2 – Riboflavin
B3 – Niacin
B6 – Pyridoxine
B12 – Cobalamin
B9 - Folate
Share functions, often work together
Cofactors in metabolism
Involved in production & use of energy
Folate & B12 involved in cell division

18. B-COMPLEX: Thiamine B1 Sources;
Cereals, especially wholegrains (breakfasts & white flour are fortified)
Beans, seeds, nuts
(Also found in pork, liver, milk & milk products)
Role:
Metabolism of CHO & protein,
alcohol & drugs, Supports nerve
function
Deficiencies:
Beriberi (in undernourished Asian populations)
Neurological problems (associated with alcoholism)

19. B-COMPLEX: RIBOFLAVIN B2
Sources:
Milk, eggs, yeast, meat (especially liver), tea, fortified breakfasts, dark green leafy vegetables
Role:
Many functions including – macro & micronutrient metabolism, energy release, nutrient interrelationships.
Deficiencies:
Mouth – dry, cracked lips, tongue changes
Eyes – itching, burning, light sensitive, sticky
Skin – oily dermatitis
Linked to anaemia

20. B-COMPLEX: Niacin B3 Sources:
Meat (especially liver), cereals, milk & dairy products, vegetables, coffee, cocoa.
Role:
Metabolism of CHO, fats, proteins; Vitamin C, folate, alcohol. Also role in insulin function
Deficiencies:
Pellagra - affects skin, intestines, brain

21. B-COMPLEX: B6
Sources:
Liver, wholegrains, red meat & poultry, peanuts, walnuts, bananas, salmon. Some in broccoli, spinach, potatoes. Beer.
Role:
Metabolism of Protein, fat & CHO. Energy release, hormone regulation
Deficiencies:
Not specific; linked to anaemia, mouth problems, nerve/muscle problems

22. B-COMPLEX - SUMMARY: Widely distributed in animal & plant foods
Essential for metabolic and cellular functions
Increased needs with high intakes of alcohol, drugs, trauma (eg surgery), cancer, kidney or liver disease
Not much stored in body – regular intakes required.

23. B-COMPLEX: FOLATE B9 Sources:
Green leafy vegetables (spinach, Brussels sprouts). Also in: liver, broccoli, cabbage, cauliflower, parsnips, fortified cereals & bread &whole wheat. Milk & fruit, (especially oranges). Beer (due to yeast)
Role:
Crucial for cell division – prevention of neural tube defects in developing foetus
Deficiencies:
Anaemia, birth defects (Spina Bifida, brain damage)
Associated with depression, dementia, cardio-vascular disease

24. Stored in the body (liver)
VITAMIN B12
Stored in the body (liver)
SOURCES:
Found only in animal foods – Liver. Meat, fish, eggs, milk and dairy products. Added to Marmite.
(Affected by excess amounts of Vitamin C)
Role:
Metabolism of some fatty acids & folates
Deficiencies:
Anaemia, damage to nerves leading to loss of sensory & motor function
Relies on ‘intrinsic factor’ from the stomach for absorption

25. GOOD ‘B’ SOURCE:
1 teaspoon per day…

26. VITAMIN C: FACTOIDS Also known as Ascorbic Acid
Most animals can synthesize it from glucose (not humans, guinea-pigs)
Least stable of all vitamins

27. SOURCES

28. VITAMIN C: SOURCES
Fruit and vegetables

29. VITAMIN C: FUNCTION: Enhances iron absorption Collagen synthesis
Supports hormone function
Release of energy from fatty acids
Antioxidant
Supports immune system, and liver detoxification
Can relieve cold symptoms (but not prevent them)

30. VITAMIN C: DEFICIENCIES
Scurvy
Low intakes associated with cancers, heart disease, cataracts, poor wound healing
Smokers have poor Vit. C status

31. Scurvy

32. Test Yourself

33. Kahoot!
Micronutrients - Vitamins