VITAMIN DEFINATIONVitamins can make peoples bodies work properly.We can get vitamins from the foods that we eat everyday and some foods have a lot of vitamins.Example : fruits and vegetables.Any of various fat-soluble or water-soluble organicsubstances essential in minute amounts for normalgrowth and activity of the body.
Any of various organic compounds that are needed insmall amounts for normal growth and activity of thebody.Most vitamins cannot be synthesized by the body,but are found naturally in foods obtained from plantsand animals.
FUNCTIONS OF VITAMINSVitamins is very important because they performvarious functions in our body.Vitamins promote the normal growth byproviding metabolism and ensuring protectionagainst the viruses.For the proper growth of the childrenVitamins are very important.
Vitamins also help in the hormones formation, bloodcells and formation of chemicals in our body.Vitamins are also required for metabolism and theycreate metabolically active enzymes which are veryessential for various functions of our body.Vitamins also assist in forming bones and tissues.
CLASSIFICATION OF VITAMINSFAT-SOLUBLE VITAMINS Fat-soluble vitamins are stored in the bodys fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K.
WATER-SOLUBLE VITAMINS Water-soluble vitamins – vitamin C and vitamin B Complex. The body must use water-soluble vitamins right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.
FAT-SOLUBLE VITAMIN FUNCTION Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin. Vitamin D is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times a week is enough to produce the bodys requirement of vitamin D. People who do not live in sunny places may not make enough vitamin D.
It is very difficult to get enough vitamin D from foodsources alone.Vitamin D helps the body absorb calcium, which youneed for the normal development and maintenanceof healthy teeth and bones.It also helps maintain proper blood levelsof calcium and phosphorus.
Vitamin E is an antioxidant also known as tocopherol.It plays a role in the formation of red blood cells andhelps the body use vitamin K.Vitamin K is not listed among the essential vitamins,but without it blood would not stick together(coagulate).Some studies suggest that it is important forpromoting bone health.
WATER-SOLUBLE VITAMIN FUNCTION Thiamine (vitamin B1) helps the body cells change carbohydrates into energy. Getting plenty of carbohydrates is very important during pregnancy and breast-feeding. It is also essential for heart function and healthy nerve cells. Riboflavin (vitamin B2) works with the other B vitamins. It is important for body growth and the production of red blood cells.
Niacin (vitamin B3) is a B vitamin that helps maintainhealthy skin and nerves.It is also has cholesterol-lowering effects.Vitamin B6 is also called pyridoxine.Vitamin B6 helps form red blood cells and maintainbrain function.Eating larger amounts of protein may reduce vitaminB6 levels in the body.
Folate (vitamin B9) works with vitamin B12 to helpform red blood cells.It is needed for the production of DNA, whichcontrols tissue growth and cell function.Any woman who is pregnant should be sure to getenough folate.Low levels of folate are linked to birth defects suchas spina bifida.
Vitamin B12, like the other B vitamins, is important formetabolism.It also helps form red blood cells and maintain thecentral nervous system.Vitamin C, also called ascorbic acid, is an antioxidantthat promotes healthy teeth and gums.It helps the body absorb iron and maintain healthytissue.It also promotes wound healing.
DAILY REQUIREMENTS OF VITAMINFAT-SOLUBLE VITAMINS Vitamin Men Women Sources cheese, eggs, oily fish, such as mackerel, milk, fortified low-fat A 0.7mg 0.6mg spreads , yoghurt oily fish, such as salmon and sardines eggs, fortified fat spreads, D 0.025mg 0.025mg fortified breakfast cereals, powdered milk nuts and seeds, wheat germ found in cereals and cereal E 4mg 3mg products green leafy vegetables such as broccoli and spinach, vegetable K 0.001mg 0.001mg oils, cereals
WATER-SOLUBLE VITAMINS Vitamin Men Women Sources pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs,B1 (thiamin) 1mg 0.8mg wholegrain breads B2 1.3mg 1.1mg milk, eggs, fortified breakfast cereals, rice, mushrooms(riboflavin)B3 (niacin) 17mg 13mg meat, fish, wheat flour, maize flour, eggs, milk pork, chicken, turkey, cod, bread, whole cereals such as oatmeal, wheat B6 1.4mg 1.2mg germ and rice, eggs, vegetables, soya beans, peanuts, milk, potatoes, some fortified breakfast cereals Folic Acid 0.2mg 0.2mg broccoli, brussels, sprouts, asparagus, peas, chickpeas, brown rice meat, salmon, cod, milk, cheese, eggs, yeast extract, some fortified B12 0.0015mg 0.0015mg breakfast cereals C 40mg 40mg peppers, broccoli, brussels sprouts, sweet potatoes, oranges, kiwi fruit
EXCESS & LACK OF VITAMINFAT-SOLUBLE VITAMIN EXCESS LACKVITAMIN A : nausea, vomiting, headache, VITAMIN A : Dry skin, dry hair, blindness atloss of appetite, and low-grade fever. night time, and an increase in digestive infections.VITAMIN D : kidney damage, heart VITAMIN D : softened bones in adults anddamage, nausea, vomiting, weight loss, bone deformities in children.muscle weakness, elevated levels ofcalcium in the blood.
VITAMIN E : dizziness or an upset VITAMIN E : premature deliveries, lowstomach, fatigue and vomiting. birth weight, unhealthy fat absorption and nerve anomalies.VITAMIN K : liver damage VITAMIN K: severe bleeding and easy bruising
WATER-SOLUBLE VITAMIN EXCESS LACKVITAMIN B1 : energy production, eye VITAMIN B1 : beri -beri, muscle crampshealth benefits and improve brain and experience appetite loss, heartfunction. failure and water retention.VITAMIN B2 : migraine headaches, VITAMIN B2 : visual problems and oralantioxidants, anemia and itching. and nasal sores.
VITAMIN B3 : flush skin and liver VITAMIN B3: contribute to damagedamage to the skin and nervous system, diarrhea and oral sores.VITAMIN B6 : damaged nerves in VITAMIN B6 : anemia, itchy, scalythe arms, legs, hands, and feet and patchy skin and convulsionsand numbness.VITAMIN B9: help pregnant women VITAMIN B9 : loss of appetite,prevent premature birth and neural nausea, anemia, diarrhea, weakness,tube defects in their babies. weight loss, malnutrition, headache, mood swing, insomnia, breathing difficulty, heart palpitations, paranoia and memory problems.
VITAMIN B12 : helps in depression and VITAMIN B12 : anemia and nerveproduction of red blood cells. damage.VITAMIN C : kidney stones and diarrhea. VITAMIN C : scurvy in adults along with muscle weakness, easy bruising and bleeding gums.