CHAPTER 11 - VITAMINS

• VITAMINS - It is a known fact that we require energy in order to

  perform different activities. We get these energies from the food we eat.
• Apart from the normal food that we take, our body requires a certain number of compounds in small amounts for the proper functioning and deficiency of these compounds may cause diseases. These compounds are known as vitamins.
• Vitamins - Is an organic molecule that is an essential micronutrient which

  an organism needs in small quantities for the proper functioning of its metabolism.
• Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet.
• Vitamins - Are chemical compounds that are required in small amounts with our regular diet in order to carry out certain biological functions and for the maintenance of our growth.
• CLASSES OF VITAMINS

  • Water-Soluble Vitamins
  • Fat-Soluble Vitamins
• Water-Soluble vitamins - Travel freely through the body, and excess amounts usually are excreted by the kidneys.
• water-soluble vitamins - the body needs in frequent, small doses.
• Water-soluble vitamins- These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, choline, pyridoxine, folate and ascorbic acid have upper consumption limits.
• Water-soluble vitamins that have upper consumption limits.

  1. niacin
  2. choline
  3. pyridoxine
  4. folate
  5. ascorbic acid
• Pyridoxine - this vitamin at high levels over a long period of

  time has been shown to cause irreversible nerve damage.
• Water-soluble vitamins - A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12.
• People older than 50 and some vegetarians may need to use supplements to get enough B12, a water-soluble vitamin.
• Fat-soluble vitamins - Are stored in the body's cells and are not excreted as easily as water-soluble vitamins.
• Fat-soluble vitamins - They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much, it could become toxic.
• Fat-soluble vitamins -usually, If you take too much of this, it could become toxic.
• Fat-soluble vitamins - A balanced diet usually provides enough fat-soluble vitamins.

  You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it.
• Water-Soluble Vitamins - Vitamins in B-group and Vitamin C are Water-Soluble and cannot be stored in our bodies as they pass with the water in urine.
• Vitamin B-Group and Vitamin C - These vitamins must be supplied to our bodies with regular diets.
• Water-Soluble Vitamins:

  1. Thiamine (Vitamin B1)
  2. Riboflavin (Vitamin B2)
  3. Niacin (Vitamin B3)
  4. Choline (Vitamin B4)
  5. Pantothenic acid (Vitamin B5)
  6. Pyridoxine (Vitamin B6)
  7. Biotin (Vitamin B7)
  8. Folic Acid(Vitamin B9)
  9. Cyanocobalamin (Vitamin B12)
  10. Ascorbic Acid (Vitamin C)
• Thiamine (Vitamin B1) - Part of an enzyme needed for energy metabolism, Important to nerve function
• Sources of Thiamine (Vitamin B1)

  Found in all nutritious foods in moderate amounts:

  1. Meat
  2. Whole grain foods or enriched Breads and Cereals
  3. Legumes, nuts and seeds
• Deficiency Effects Of Thiamine (Vitamin B1)

  1. Beri-beri
  2. Dwarfism
• Riboflavin (Vitamin B2) - Part of an enzyme needed for energy metabolism, Important for normal vision and skin health
• Sources Of Riboflavin (Vitamin B2)

  1. Milk and milk products
  2. Leafy green vegetables
  3. Whole grain foods
  4. Enriched Breads and Cereals
• Deficiency Effects of Riboflavin (Vitamin B2)

  1. Disorders in the digestive, reproductive and nervous system
  2. Skin disorders, liver disorders
  3. Sore throat, hair loss, swollen and cracked lips
• Niacin (Vitamin B3) - Part of an enzyme needed for energy metabolism, Important for nervous system, digestive system, and skin health
• Sources Of Niacin (Vitamin B3)

  1. Meat, Poultry, Fish
  2. Whole grain foods, Enriched Breads and Cereals
  3. Vegetables (especially Mushrooms, Asparagus, and Leafy green vegetables), Peanut butter
• Deficiency Effects Of Niacin (Vitamin B3):

  1. Pellagra
  2. Depression, Disorientation
  3. Sensitivity to sunlight
  4. Glossitis, Dermatitis, Alopecia
• Choline (B4) - Functions as

  1. Brain development
  2. Protecting heart health
  3. Boosting metabolism
  4. Reducing the risk of pregnancy complications
• Sources Of Choline (Vitamin B4)

  1. Meat, Fish
  2. Dairy products, Eggs
  3. Vegetables, Whole grains
• Deficiency Effects Of Choline (vitamin b4)

  1. Hypotension
  2. Sweating
  3. Vomiting
  4. Excessive salivation
  5. Liver toxicity
  6. Fishy body odor
• Pantothenic acid (B5) - Part of an enzyme needed for energy metabolism.
• Sources Of Pantothenic acid (Vitamin B5):

  Widespread in foods
• Pantothenic acid (B4) Deficiency Effects:

  1. Fatigue
  2. Insomnia
  3. Depression, Irritability
  4. Stomach pain, Vomiting
  5. Upper respiratory infections
• Pyridoxine (B6) - Part of an enzyme needed for energy metabolism, Helps make red blood cells
• Pyridoxine (B6) Deficiency Effects:

  1. Convulsions
  2. Conjunctivitis
  3. Sometimes neurological disorders
• Biotin (B7) - Part of an enzyme needed for energy metabolism
• Sources Of Biotin (Vitamin B7):

  1. Widespread in foods
  2. Also produced in intestinal tract by bacteria
• Biotin (B7) Deficiency Effects:

  1. Thinning and loss of hair
  2. Scaly, red rash around body openings (eyes, nose, mouth)
  3. Conjunctivitis