Vitamins

• Scurvy causes loose teeth and wombs that won't heal.
• Vitamins are required in our body in small amounts as they are micronutrients.
• Vitamins are classified into 2 groups: fat soluble and water soluble vitamins.
• Fat soluble vitamins include A, D, E, K.
• Vitamin A (Retinol) functions include cell growth in blood vessels, anti-oxidant, and keeping mucus membranes healthy, which prevent development of infections.
• Vitamin A is obtained by animal foods in the form of retinol palmitate and this is converted into retinol in the ileum.
• Vitamin A is stored in the kidneys and liver.
• Vitamin A also has provitamin in plant foods called carotenoids.
• Sources of Vitamin A include liver, egg, fish oil, dairy products, carrot, sweet potato, squash, cantaloupe, apricot.
• Excess of Vitamin A can lead to dry and infected skin, night blindness, poor growth in children, and poisonous if too much is taken, for example, supplements.
• Vitamin D (Cholecalciferol) is known as Sterols and can be found in foods such as cod liver and dairy products.
• Sunlight stimulates provitamin d then converted to cholecalciferol then this is converted to liver and kidneys.
• Sources of Vitamin D include oily fish (salmon), eggs, butter, vegetable spreads (added in by law), fortified (added in) breakfast cereals.
• Vitamin D functions include calcium absorption, uptake of calcium into the bones, and needed for the function of the immune system.
• Deficiency of Vitamin D can lead to bones weaken and bend, rickets in children, and osteomalacia in adults.
• Vitamin E (Tocopherol) is a powerful anti-oxidant that helps to prevent free radicals from air, water from picking up oxygen and going onto damage body cells.
• Vitamin E is found in soya, corn oil, olive oil, nuts, seeds, whole wheat and vegetable fat spreads.
• Vitamin E functions include maintaining healthy skin and eyes, strengthening body against illness and infection, and acting as an antioxidant.
• Vitamin K (Phylloquinone) helps with blood clotting, bone metabolism, and regulating calcium levels.
• Water soluble vitamins include B, A, and Vitamin B (complex).
• Vitamin B (complex) functions include helping to release energy from food, required for the activities in enzymes, and involved in the metabolism of body cells.
• Vitamin B7 (Biotin) is involved in the production of fatty acids.
• Vitamin B3 (Niacin) acts as a precursor of several co-enzymes which are used in metabolic reactions, including respiration.
• Vitamin B2 (Riboflavin) is needed for the production of DNA and RNA, which are components of chromosomes and carry genetic information in the cells.
• Vitamin B12 (Cobalamin) is involved in the production and control of DNA and makes healthy nerve cells.
• Vitamin B6 (pyridoxine) is involved in the metabolism of fatty acids, protein, glycogen, and incorporates iron into haemoglobin.
• Vitamin B5 (pantothenic acid) is converted to co-enzymes which are involved in the metabolism of proteins, fats, and carbohydrates.
• Vitamin B1 (Thiamine) is crucial for the release of energy from carbohydrates and is involved in the function of nerves.
• Vitamin B9 (folate) makes healthy blood cells, is a precursor for the production and repair of DNA, helps spinal cord defects in unborn babies, and makes healthy nerve cells.
• Vitamin C (Ascorbic acid) is not made by the body and is important for the absorption of iron.
• Vitamin B1 (thiamine) functions include helping to release energy from food, required for the activities in enzymes, and involved in the metabolism of body cells.