Vitamins are organic molecules that are essential for normal health and growth. There are 13 vitamins, including vitamins A, C, D, E, K and the B vitamins. Vitamins must be obtained through foods or supplements as the body cannot synthesize them. They have many important roles like improving immunity, preventing illness, and slowing aging. The document then discusses the sources and roles of specific vitamins like vitamin B1, B2, B3, B5, B6, B9, B12, biotin, C, A, D, E, and K.

1. Role of vitamins on
Human Health

2. What are vitamins?
• Organic molecules
• Essential for normal health and
growth
• Required in trace amounts
• They are not synthesized in the
body
• 13 essential vitamins e.g A,C,D,E,K
and B

3. Why they are good for us?
• Greater need due
to worse
environment
• Improve immunity
• Prevent illness
• Slower aging

4. Vitamins have three characteristics:
• Vitamins have three characteristics:
• They’re natural components of foods; usually present in very
small amounts.
• They’re essential for normal physiologic function (e.g., growth,
reproduction, etc).
• When absent from the diet, they will cause a specific deficiency.

5. Types of vitamins
There are 13 types of vitamins
1. 9 water-soluble vitamins
2. 4 fat soluble vitamins

6. Role of Vitamin B1 (Thiamine)
Sources
Sunflower seeds, asparagus,
lettuce, mushrooms, black beans,
navy beans, lentils
Role
1. essential for energy production
2. carbohydrate metabolism,
3. nerve cell function.

7. Role of Vitamin B2 (Riboflavin)
Sources
Almonds, soybeans/tempeh,
mushrooms, spinach, whole
wheat, yogurt, mackerel, eggs,
liver
Role
1. Maintenance of health of eyes
skin and nervous system
2. Help to convert food in fuel (
carbohydrate into glucose)
3. Better digestive system

8. Vitamin B3 (Niacin)
• Sources
• Mushrooms, asparagus, peanuts, brown
rice, corn, green leafy vegetables, sweet
potato, potato
Role
1. Essential for the normal functions of
skin
2. Improve the production sex harmones
3. Normal functioning of nervous system
4. Proper blood circulation

9. Vitamin B5 (Pantothenic acid)
Sources
Broccoli, lentils, split peas,
avocado, whole wheat,
mushrooms, sweet potato,
Role
1. Aids our body in wound
healing
2. Fighting infection
3. Lower cholesterol
4. Reduce fatigue

10. Vitamin B6 (Pyridoxine)
Sources
Whole wheat, brown rice, green leafy
vegetables, sunflower seeds, potato,
garbanzo beans
Role
1. Help the healthy function of
nervous system of brain
2. Increase the amount of oxygen
carried by haemoglobin
3. Production of antibodies

11. Vitamin B9 (Folic acid)
Sources
Green leafy vegetables, asparagus,
broccoli, Brussels sprouts, citrus fruits,
black eyed peas
Role
1. Promote healthy red blood cells
2. Promotes eye vision
3. Maintain body enzymes

12. Vitamin B12 (Cobalamin)
Sources
Fortified cereals, liver, trout,
salmon, tuna, haddock, egg
Role
1. Healthy bone marrow cells
2. Protect against stress
3. Prevention of anemia

13. Vitamin H (Biotin)
Sources
Green leafy vegetables, most
nuts, whole grain breads,
avocado
Role
1. Better for the health of
skin , nails and hairs
2. Maintain the blood glucose
level
3. Helps to reduce the
dendruf

14. Vitamin C (Ascorbic acid)
Sources
Guava, bell pepper, kiwi,
orange, grapefruit, strawberries,
Brussels sprouts, cantaloupe,
papaya
Role
1. Helps on the formation of
connective tissues
2. Protect cholesterol
3. Healthy immune system
4. Aid in wound healing

15. 4 fat soluble vitamins

16. Vitamin A (Retinoids)
Sources
Carrots, sweet potato, pumpkin,
green leafy vegetables, squash,
cantaloupe, bell pepper, Chinese
cabbage, beef, eggs, peaches
Role
1. Promotes healthy skin
2. Help eye adopt to dim light
3. Maintain healthy tissue

17. Vitamin D (Calciferol, 1,25-dihydroxy
vitamin D)
Sources
Sunlight, fortified foods, mushrooms,
salmon, mackerel, sardines, tuna,
eggs
Role
1. Normals the blood level
2. Help to form strong bones
3. Helps to grow immunity

18. Vitamin E (tocopherol)
Sources
Green leafy vegetables, almonds,
sunflower seeds, olives, blueberries, most
nuts, most seeds, tomatoes, avocado
Role
1. Help to reduce heart disease and
cancer
2. Protect cells from different reactions
3. Prevent aging
4. Lower blood pressure and cholesterol
level

19. Vitamin K
Sources
Broccoli, green leafy vegetables,
parsley, watercress, asparagus,
Brussels sprouts, green beans, green
peas, carrots
Role
1. Promote bone health
2. Help in blood clotting
3. Protection against osteoporosis
4. Fight cancer
5. Improve brain function