Vitamins

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VITAMINS

Vitamins
- are a group of organic nutrients required in small quantities for a variety of biochemical functions, for proper metabolism, to protect health, and for normal growth and activity of the body.

Fat-Soluble Vitamins
2. Water-Soluble Vitamins
Types of Vitamins

1. Fat-Soluble Vitamins
Properties:
Necessary for the function or structural integrity of specific body tissues and membranes.
Can be retained in the body.
Apolar hydrophobic compounds that can only be absorbed efficiently when there is normal fat absorption.

2. Water-Soluble Vitamins
Properties:
Act as catalysts and enzyme cofactors in metabolic processes and energy transfer.
Are not stored in the body (excreted fairly rapidly) and must be replaced each day.
These vitamins are easily destroyed or washed out during food storage and preparation (overcooking)

FAT – SOLUBLE VITAMINS Vitamin Physiologic Importance Deficiency Excess RDA Food source A (Retinol, β-carotene)
Component of light-sensitive pigments in eye
epithelial tissue maintenance
regulation of gene expression and cell diffentiation
Night blindness
Xerophthalmia
Associated with Bitot's spots , keratomalacia, follicular hyperkeratosis
Carotenemia; Bleeding; Hepatospleno- megaly (rare). 5,000 IU Green vegetables, dairy products, eggs, liver

D (Calciferol)
initiates calcium absorption in intestine and causes bone mineralization
Promotes hardening of bones and teeth
Rickets (children)
Osteomalacia (adults)
Hypercal-cemia leading to metastatic calcification and renal damage (rare).
400 IU for adults Dairy products, eggs, Fish liver oils. Synthesized by sunlight action on skin. E (Tocopherols, tocotrienols)
Antioxidant (Protects vitamins A and C, fatty acids and red blood cell membranes from destruction due to oxidation)
Possibly anemia
Serious neurologic dysfunction (extremely rare)
Increase hemolysis of red blood cells
Muscular dystrophy
None 15 IU (Men) 12 IU (Women) Margarine, seeds, green leafy vegetables

K (Phylloquinone, menaquinones)
Blood clotting
Required for synthesis of Prothrombin ( II ) and clotting factors VII , IX and X .
Hemorrhagic disease
Hypoprothrom-binemia resulting in bleeding tendency
Hemolytic anemia (rare) No RDA. 300-500 mcg is considered adequate
Green leafy vegetables, liver;
Naturally produced by bacteria in the intestine.

WATER-SOLUBLE VITAMINS Vitamin Physiologic Importance Deficiency Excess RDA Food source B1 (Thiamine)
catalyst in carbohydrate metabolism, nerve and heart function
Beriberi (wet and dry)
Wernicke's encephalopathy
Korsakoff's psychosis
Transient flushing, dizziness
0.5
mg/1000
calories
consumed
1.6 mg for adults
Organ meats, pork, whole grains, legumes, cereals, yeast, egg yolk

* Vit. B2 deficiency B2 (Riboflavin, vitamin G)
essential part of enzyme systems concerned with oxidation and reduction in living cells.
Constituent of flavoproteins
Eye irritation, corneal vascularization, inflammation and breakdown of skin cells
cheilosis, glossitis, angular stomatitis
None.
0.55
mg/1000
calories
consumed.
1.6 mg for adults
Milk products, liver, eggs, grains, legumes, dark green vegetables, cereals, fruit, yeast

B3 (Niacin, Nicotinamide, Nicotinic acid)
Oxidation-reduction reactions in cellular respiration
Functional part of NAD and NADP.
Pellagra (skin and gastrointestinal disorders, nerve inflammation, mental disorders)
Flushing due to vasodilation occurs with intravenous injection (rare).
Abnormal liver function; cramps; nausea
6.6 mg/1000 calories consumed.
18 mg (male)
13 mg (female)
Liver, lean meats, poultry, fish, whole and enriched grain products, legumes

B5 (Pantothenic Acid)
Energy metabolism
needed to form coenzyme-A (CoA), and is critical in the metabolism and synthesis of carbohydrates , proteins , and fats .
For pyruvate oxidation and biological acetylations
Fatigue, loss of coordination None known 0.5-10.0 mg for both adults and children is adequate Milk products, liver, kidney, eggs, whole grains, legumes; also made by intestinal bacteria.

B6 (Pyridoxine, Pyridoxal, Pyridoxamine)
Aids in amino acid metabolism, absorption; aids in red blood cell formation; helps body use fats.
Coenzyme for decarboxylase and transaminase systems
Convulsions, irritability, kidney stones
Glossitis ; blepharitis; dermatitis; cheilosis ; peripheral neuropathy; sideroblastic anemia.
Transient paresthesias
0.2
mg/100mg
CHON
1.8 mg (male)
1.5 mg (female)
Whole-grain cereals, vegetables, meats

B12 (Cyanocobalamin)
Nucleic acid production
Megaloblastic anemia (Pernicious anemia);
Subacute combined degeneration of spinal cord; peripheral neuropathy.
None. 3 mcg for adults Red meats, Liver, eggs, dairy products and fish

Biotin (Vitamin H )
Fat synthesis and amino acid metabolism
Part of the enzyme systems participating in conversion of pyruvate to oxaloacetate (gluconeogene-sis)
Depression, fatigue, nausea, alopecia, dermatitis, atrophy of lingual papillae, muscle pain, paresthesias, hypercholesterolemia, and electrocardiogram abnormalities
None known 150-300 mcg usually meets daily needs Liver, kidney, egg yolk, milk, most fresh vegetables, legumes; also made by intestinal bacteria.

C (Ascorbic Acid)
Collagen formation in teeth, bone, and connective tissue of blood vessels
may help in resisting infection
absorption of iron , calcium, folacin
Ascorbic acid is a great antioxidant
works with vitamin E as a free-radical scavenger.
Scurvy (breakdown of skin, blood vessels, and teeth)
impaired wound healing.
*Vitamin C deficiency- often results secondary to hyperparathy-roidism
None known
Minimal-possibly urinary calculi, gastrointestinal complaints including diarrhea, nausea and abdominal cramps
40-60 mg
200 - 500 mg
per day
(most
beneficial)
Citrus fruits, green leafy vegetables, tomatoes

Folic Acid (Folacin)
Nucleic acid metabolism
Megaloblastic anemia (Pernicious anemia)
None. 400 mcg for adults Whole-wheat foods, green vegetables, legumes, organ meats, fish, citrus fruits.

Other Vitamins
Vitamin P (bioflavonoids, citrin)
– helps increase strength of capillaries found in the mesocarp (tasteless, spongy, white layer beneath the rind) of lemon fruit.
Vitamin F (unsaturated fatty acids)
– is important in respiration of vital organs.
-helps maintain resilience and lubrication of cells.
-helps regulate blood coagulation.
-is essential for normal glandular activity.

Vitamin B13 (Orotic acid)
– is needed for the metabolism of some B-vitamins
Vitamin B15 (Pangamic acid)
– helps eliminate hypoxia helps promote CHON metabolism stimulates nervous and glandular system
Vitamin B17 (Laetrile)
– has been linked to cancer prevention

Recommended Dietary Allowance (RDA) for Vitamins
VITAMIN MEN WOMEN A 0.7mg 0.6mg B1 1.0mg 0.8mg B2 1.3mg 1.1mg Niacin 19mg 15mg B6 1.4mg 1.2mg Pantothenic acid 5mg 5mg

VITAMIN MEN WOMEN Folic acid 0.2mg 0.2mg Biotin 0.03mg 0.1mg B12 0.002mg 0.002mg C 40mg 40mg D 0.01mg 0.01mg E 10mg 8mg K 0.8mg 0.06mg

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