Vitamins
Vitamins
Organic compounds (contain carbon,
oxygen and hydrogen) that regulate a
variety of body functions.
Vitamins occur naturally in all living
things
Are antioxidants most are pigments
giving color to our food.
Examples of Roles
Vitamins Play in the Body
Building bones, skin, nerves, and blood.
Assist in the digestion of protein, fat,
and carbohydrates.
Promote healing
Prevent nutritional deficiency diseases
Promote healing and good health.
Classification of
Vitamins
Water Soluble: dissolve in water. This
means that they are not stored in the
body. Excess vitamins are excreted
in the urine.
Fat Soluble: dissolve in fat. These
vitamins are stored in fatty tissues,
possible to get an excess.
Water Soluble
Vitamins
Vitamin C
All the B vitamins
Folic Acid
Biotin
Pantothenic Acid
Choline
Fat Soluble
Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water Soluble
Vitamin C Function
Essential in development and
maintenance of of connective tissue,
development of new cells in wound
healing
Protects the immune system
Helps fight infection
Vitamin C
Deficiency Disease
Scurvy, degeneration of connective
tissue first seen in gums
Dietary Sources of
Vitamin C
Fruits: Citrus, mango
Vegetables: broccoli, kale, sweet
peppers, sweet potato, cabbage (low)
Water Soluble
B Vitamins
Thiamin, (B 1)
Sulfur containing
vitamin Functions
Production of energy at the cellular
level
Helps insure a healthy appetite
Thiamin Deficiency
Disease
Beriberi: cardiac issues, weakness,
peripheral neuropathy through
degeneration of myelin, mental
impairment
Anti- thiamin factor: tea and coffee
Thiamin deficiency brought on by
alcoholism
Thiamin Sources
Unrefined cereals and grains
Beans, nuts and seeds
Corn, peas, and carrots
Enriched cereals and grain
Riboflavin (B2)
Function
Digestion of protein and
carbohydrate
Protection of mucous membranes of
eyes, mouth, nose, and throat
Riboflavin
Deficiency Diseases
Cracked, chapped lips, and lip
margins and corners
Red, itchy eyes
Night blindness
Peripheral neuropathy
Riboflavin Sources
Milk, eggs,
Whole grains
Dark green vegetables
Riboflavin is destroyed by light
Niacin
Needed for proper growth,
Part of an enzyme system that
enables oxygen to cross the cell wall
Takes part in metabolism of
carbohydrates and fat
Niacin Deficiency
Diseases
Pellagra: symptoms include dry,
scaly skin sores, diarrhea
Delusions, mental confusion
Niacin Sources
Breads and cereals if fortified
Peanuts
Grain: note, niacin in grains cannot be
absorbed in digestion. It must be treated
with sodium hydroxide (lime) to free the
niacin. This is done with maize in central
and South America
Tryptophan, the amino acid, can be
converted to niacin in the body.
Pyridoxine (B6)
Metabolizes proteins and fats
Releases energy in metabolism
Pyridoxine
Deficiency
Symptoms similar to Pellagra
Dietary Sources of
Pyridoxine
Milk and eggs
Unrefined rice and whole grains
Soybeans, nuts,and seeds
Dark green leafy vegetables
Folate
Folate is involved in the synthesis of
DNA and metabolism of protein and
amino acids.
Used in the production of new body
cells and tissue
In pregnancy, an adequate supply
reduces the risk of spinal cord defects.
Folate Deficiency
Loss of appetite and weight loss
Anemia, fatigue, and headaches
Low birthweight babies
Unrepairable damage to the newborn and
infant development of the nervous system.
Bleeding in the GI tract
Dietary Sources of
Folate
Beans
Dark green leafy vegetables,
Fruit
Vitamin B12
Protects nerve cells and
neurotransmitters
Used in the formation of red blood
cells
Vitamin (B12)
Deficiency
Deterioration of the nervous system
DNA synthesis
Pernicious anemia
Dietary sources of Vitamin B12
Milk products, eggs
Produced by bacteria so it is made in
the large intestine, but not absorbed.
Nutrients are absorbed in specific
locations in the small intestine so B12
is not absorbed.
Supplements
Biotin
Metabolizes fats and carbohydrates
Synthesizes fatty acids and amino
acids
Dietary Sources of
Biotin
Egg yolk
Nuts
Beans
Some biotin synthesized in the small
intestine
Pantothenic Acid
Production of hormones
Stabilize blood sugar levels
Defends against infection
Protects hemoglobin as well as
nervous system and
neurotransmitters.
Choline,
Not a vitamin, mineral,
protein, carbohydrate, or fat.
What is it?
A nutrient classed as a B vitamin, but it is
not.
Used in nervous system in making
acetylcholine, a neurotransmitter.
Protects the heart muscle
Lowers the risk of liver cancer.
Facilities the ability to think and remember
Dietary Sources
Grape juice
Cauliflower
Potato
Milk and eggs
Peanut butter
Fat Soluble
Vitamins
Vitamin A
Moisturizers skin and mucous
membranes
Night blindness, reduces macular
degeneration
Growth of healthy bones and teeth.
Development of healthy immune system
Vitamin A
Deficiency Diseases
Night blindness
Macular degeneration
Dietary Sources of
Vitamin A
Dark green and bright yellow
vegetables
Mangos, carrots, peas, kale, sweet red
pepper
Milk
Vitamin D
Essential for building and
maintaining strong bones and teeth.
Vitamin D is really a hormone with
widespread functions. This
hormone reduces the risk of many
cancers.
Vitamin D
Deficiency Diseases
Weak and bending bones
Loss of teeth
Increased risk of cancer.
Sources of
Vitamin D
Sunshine
Supplementation in dairy products
and margarine.
Vitamin E
Maintains healthy reproduction
system
Healthy nervous system
Muscle development and
maintenance.
Strong antioxidant
Vitamin E
Deficiency
Severe deficiency results in inability
to reproduce
Dietary Sources of
Vitamin E
Vegetables
Oils
Nuts, peanut butter
Seeds
Vitamin K
Blood clotting
Making bone and kidney tissue
Keeping healthy bones
Works with Vitamin D in formation
of new bone cells
Dietary Sources of
Vitamin K
Dark green leafy vegetables
Cereals
Fruit
Intestinal bacteria production
Vitamins, if a little is
good, is more better?
Fat soluble vitamins result in toxicity in
large quantities.
With Vitamin A, the white of the eye and the
skin takes on a yellow cast.
With water soluble vitamins, excess quantities
are eliminated in urine.
No Need to consume more vitamins than
necessary
Vitamin
Deficiencies
As we grow older, absorption of
nutrients is reduced. A good diet is
particularly important at this time.
Consider supplementation.
The Take Home Message
Regarding Vitamins:
Consume a diet
consisting of a wide
variety of foods from
each food group
and
Have A Reliable
Source of Vitamin
B12 Each Day!