Vitimins

• Fat soluble


  Micronutrients: Vitamins
• Retinol (Vitamin A)


  Insoluble in water so mostly unaffected by heat
• Retinol (Vitamin A)


  • Production of visual purple
  • Helps with night vision or vision in dim light. Prevents night blindness
  • Formation of mucous membranes, keeps mucous membranes moist
  • Healthy skin
  • Antioxidant
  • Required for growth
• Requirements for fat soluble vitamins

  • Can be stored in body (liver) so don't need a daily supply
  • Too much vitamin A is poisonous especially to children
  • Pregnant woman should not eat too much. Beta carotene does not affect so can eat lots of fresh fruit and veg (not liver)
  • People who cannot digest and absorb fat may need vitamin A injections
• Cholecalciferol (Vitamin D)


  Unaffected in normal cooking
• Cholecalciferol (Vitamin D)


  • Proper formation of bones and teeth as helps promote absorption of phosphorus and calcium
• Requirements for Cholecalciferol (Vitamin D)


  • Can be stored by body
  • Most people make enough from sunshine unless housebound
• Deficiency of Cholecalciferol (Vitamin D) can cause Rickets and Osteomalacia
• Tocopherol (Vitamin E)


  • Effective antioxidant which can protect against heart disease
• Requirements for Tocopherol (Vitamin E)


  Deficiency is rare unless cannot absorb fat
• Vitamin K


  • Coagulation of blood
• Requirements for Vitamin K

  Deficiency is rare but sometime given to new-born babies so their blood clots
• Water Soluble


  Micronutrients: Vitamins
• Thiamine (Vitamin B1)


  • Release energy from food
  • Helps nervous system and heart function
  • Normal growth
  • Maintain nerves
• Requirements for Thiamine (Vitamin B1)


  • Cannot be stored so need daily
  • Increased need in pregnancy
  • More when very active or recovering from illness
• Deficiency of Thiamine (Vitamin B1) can cause Beriberi
• Riboflavin (Vitamin B2)


  • Helps release energy from food by oxidation
  • Maintain skin
  • Normal nervous system
  • Reduce tiredness
• Requirements for Riboflavin (Vitamin B2)


  Stored in small amounts in liver, spleen, kidney but still need daily supply
• Nicotinic acid (niacin) (Vitamin B3)


  • Release energy from food
  • Normal skin
• Requirements for Nicotinic acid (niacin) (Vitamin B3)


  Needed daily
• Deficiency of Nicotinic acid (niacin) (Vitamin B3) can cause Pellagra
• Vitamin B6


  • Make red blood cells
  • Help immune system
  • Regulates hormones
• Requirements for Vitamin B6


  Needed daily and especially in pregnancy and lactation
• Deficiency of Vitamin B6 can cause dermatitis, dementia and diarrhoea
• Folate/Folic acid


  • Make red blood cells (carry oxygen)
  • Release energy
• Requirements for Folate/Folic acid

  Daily requirement, increases in pregnancy
• Deficiency of Folate/Folic acid can cause poor growth and anaemia