Vitamins

Vitamin A

• Key functions include:

  • Maintaining epithelial health

  • Supporting vision

  • Playing a role in reproduction

Deficiency symptoms of Vitamin A

• Night blindness

• Xerophthalmia (dry cornea) leading to potential vision loss

At-risk individuals for Vitamin A deficiency

• Pregnant women

• Children in developing countries who may lack adequate nutrition

Food sources of Vitamin A

• Animal liver

• Dark leafy vegetables like spinach and kale

Vitamin D

• Key functions include:

  • Facilitating calcium absorption

  • Supporting bone health

  • Enhancing immune function

Deficiency symptoms of Vitamin D

• Rickets in children (softening of bones)

• Osteomalacia/osteoporosis in adults (weakened bones) leading to fractures

At-risk individuals for Vitamin D deficiency

• Elderly individuals

• Those with limited sun exposure (e.g., living in northern latitudes)

• Individuals with darker skin tones due to reduced synthesis from sunlight

Food sources of Vitamin D

• Fatty fish (like salmon and mackerel)

• Fortified dairy products (like milk and yogurt) and cereals

Vitamin E

• Functions include:

  • Acting as an antioxidant

  • Preventing oxidative damage to cell membranes

  • Supporting immune function and overall health

Deficiency symptoms of Vitamin E

• Neuromuscular issues leading to coordination problems

• Hemolysis (destruction of red blood cells) in infants, leading to anemia

At-risk individuals for Vitamin E deficiency

• Individuals with fat malabsorption disorders (e.g., cystic fibrosis)

• Premature infants who have not developed fat absorption capabilities

Food sources of Vitamin E

• Vegetable oils (such as sunflower and olive oil)

• Nuts (like almonds and hazelnuts) and seeds

Vitamin K

• Key functions include:

  • Facilitating blood clotting

  • Contributing to bone mineralization

  • Supporting cardiovascular health

Deficiency symptoms of Vitamin K

• Bleeding problems (excessive bleeding or easy bruising)

• Potential for excessive blood loss in minor injuries

At-risk individuals for Vitamin K deficiency

• Individuals on long-term antibiotic therapy (which can disrupt gut bacteria producing vitamin K)

• Those with malabsorption disorders affecting nutrient absorption

Food sources of Vitamin K

• Green leafy vegetables (such as kale and spinach)

• Fermented foods (like sauerkraut and natto) which can be rich in vitamin K2

Vitamin C

• Functions include:

  • Acting as an antioxidant

  • Being important for collagen synthesis (key for skin, cartilage, and bone)

  • Enhancing iron absorption, especially non-heme iron from plant sources

Deficiency symptoms of Vitamin C

• Scurvy (characterized by fatigue, swollen gums, and joint pain)

• Weakened immune response, increased susceptibility to infections

B-Complex Vitamins Types

• Includes:

  • B1 (Thiamine)

  • B2 (Riboflavin)

  • B3 (Niacin)

  • B5 (Pantothenic acid)

  • B6 (Pyridoxine)

  • B7 (Biotin)

  • B9 (Folate)

  • B12 (Cobalamin)

  • Each has unique roles in energy metabolism and brain health.

Importance of B9 (Folate)

• Essential for:

  • Fetal development during pregnancy

  • Preventing neural tube defects in developing fetuses

Food sources of B9 (Folate)

• Dark leafy greens (such as spinach and broccoli)

• Legumes (like lentils and beans)

• Fortified grains (such as cereals) for added nutrients

Importance of B12 (Cobalamin)

• Vital for:

  • DNA synthesis

  • Formation of red blood cells (preventing anemia)

  • Neurological health; deficiency is common among vegetarians and those with absorption issues

Food sources of B12 (Cobalamin)

• Meat (especially red meat and poultry)

• Fish (like tuna and salmon)

• Dairy products (such as milk and cheese) which provide bioavailable forms

Energy metabolism role of B-complex vitamins

• Play vital roles in:

  • Converting carbohydrates into glucose (energy)

  • Metabolizing fats and proteins

  • Supporting athletic performance and energy levels

Coenzyme components of B-complex vitamins

• Many B vitamins serve as key components of coenzymes that assist enzymes in biochemical reactions essential for metabolism.