Vitamins

III. Types of Vitamins and their sources

The fat soluble vitamins:

 Vitamin A - comes from orange colored fruits and vegetables; dark leafy greens, like kale

 Vitamin D - can be found in fortified milk and dairy products; cereals; (and of course sunshine!)

 Vitamin E - is found in fortified cereals, leafy green vegetables, seeds, and nuts

 Vitamin K - can be found in dark green leafy vegetables and turnip/beet greens

The water soluble vitamins:

 Vitamin B1 or Thiamin - come from whole grains, enriched grains; liver; nuts, and seeds

 Vitamin B2 or Riboflavin - comes from whole grains, enriched grains, and dairy products

 Vitamin B3 or Niacin - comes from meat, fish, poultry, and whole grains

 Vitamin B5 or Pantothenic Acid - comes from meat, poultry, and whole grains

 Vitamin B6 or Pyridoxine - comes from fortified cereals and soy products

 Vitamin B7 or Biotin - is found in fruits and meats

 Vitamin B9 or Folic Acid (Folate) - comes from leafy vegetables

 Vitamin B12 - comes from fish, poultry, meat, and dairy products

 Vitamin C - comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow and green peppers

IV. Fat-Soluble Vitamins

VITAMIN A

 It can be stored in the body and need not be replenished every day.

 It occurs in 2 forms: RETINOL and CAROTENE

Functions:

1. Vision

2. Build resistance to respiratory infections

3. Shorten duration of disease

4. Keep the outer layers of your tissues and organs healthy

5. Help in the removal of age spots

6. Promote growth, strong bones, healthy skin, hair, teeth and gums.

7. Help treat acne and boils.

8. Normal reproduction

DEFICIENCY:

1. NYCTALOPIA or NIGHTBLINDNESS-reduced vision in the dark esp. after coming from bright light.

2. HEMERALOPIA or GLARE BLINDNESS-defective vision in bright light.

3. KERATINIZATION OF EPITHELIAL TISSUE-becomes dry and flat and gradually harden to form scales that sloughs

off.

4. XEROPTHALMIA- DRY AND LUSTERLESS of the eyeball.

5. KERATOMALACIA- softening and necrosis (death of cells) of the cornea of the eyes.

TOXICITY:

1. HYPERVITAMINOSIS A- use of large doses of vitamin A. (violent headache, nausea, peeling and thickening of the skin)

Food Sources: Fish liver oil, liver, carrots, green and yellow vegetables, eggs, milk and dairy products, margarine and

yellow fruits

VITAMIN D (STEROLS)

Generic term for sterols, Vit. D2- ergocalciferol found in fungi and yeast, Vit. D3- cholecalciferol found in human skin

 Stable in Heat

 Pro-Hormone and the active form is a hormone.

FUNCTIONS:

a. Promotes normal bone and teeth formation.

b. Regulates the absorption, transport and deposition of calcium and phosphorus in the body.

DEFICIENCY:

a. RICKETS – characterized by soft and fragile bones, enlarged joints, bowed legs and deformities of the chest,

spine and pelvis. This condition usually occurs in children.

TETANY – characterized by low serum calcium level of 7.5 mg/1000 ml or less, muscle twitching, cramps and

convulsion. It is due to insufficient calcium or vitamin D absorption.

c. OSTEOMALACIA or ADULT RICKETS – bone softening.

SOURCES:

a. Irradiation of precursor in the skin.

b. Fish liver oils

c. Egg, milk and butter

d. Yeast and fungi

VITAMIN E (TOCOPHEROL)

 The chemical name, tocopherol, is derived from the Greek word:

TOKOS – meaning childbirth

OL – indicating that it is an alcohol.

 Vitamin E compounds are soluble in fat, insoluble in water, stable to high temperature and in acids.

 Exposure to oxygen, the presence of lead and iron salts result in the destruction of tocopherol.

 The nutritional and pharmacological roles of Vitamin E compounds are due largely to their anti-oxidant property.

5. Aid in preventing many types of viral and bacterial infections and enhance immune system.

6. Offer protection against cancer producing agents.

7. Act as natural laxative.

8. Aid in the treatment and prevention of the common cold.

9. Reduce effects of many allergy-producing substances.

RDA: Smokers have greater need for Vitamin C.

DEFICIENCY:

a. SCURVY

Symptoms:

 Petechiae or hemorrhagic spots on the skin

 Swelling, infection, bleeding of gums, tenderness of the legs and anemia.

TOXICITY: Diarrhea, stomach cramps, interruption of pregnancy and uricosuria.

ENEMIES: Heat and light, Smoking

FOOD SOURCES: Citrus fruits, guava, ripe papaya, pineapple, tomatoes, guyabano, raw cabbage.

VITAMIN B1 (THIAMINE)

 Like all B complex vitamins, any excess is excreted and not stored in the body. It must be replaced daily.

FUNCTIONS:

1. Maintenance of normal appetite.

2. Improve your mental attitude.

3. Keep nervous system, muscles and heart functioning normally.

DEFICIENCY: BERI-BERI

Symptoms: Anorexia, easy fatigability, numbness of the legs, constipation, mental confusion, palpitation, dyspnea.

ENEMIES: Heat, caffeine, alcohol

SOURCES: enriched rice, peanuts, legumes, munggo, peas

VITAMIN B2 (RIBOFLAVIN)

 Yellow green fluorescent pigment that forms yellowing brown, needle like crystals.

 Stable to heat

FUNCTIONS:

1. Aid in growth and reproduction.

2. Promote healthy, skin, nails and hair.

3. Help eliminate sore mouth, lips and tongue.

4. Plays a role in maintaining normal skin tone and normal vision.

DEFICIENCY: ARIBOFLAVINOSIS

Symptoms:

 Photophobia – abnormal sensitivity to light.

 Angular Stomatitis – cracks and fissures at the angles of the mouth.

 Cheilosis – vertical fissures or cracks on the lips.

 Glossitis - swollen and magenta colored tongue

 Nasolabial Seborrhea – scaly, shark – like skin, cracks and irritation at nasal angles.

ENEMIES: Light and Irradiation

SOURCES: whole grain cereals, dried beans, leafy green vegetables, milk, egg, liver and organ meats.

VITAMIN B3 (NIACIN)

 Necessary for healthy nervous system and brain function.

FUNCTIONS:

1. Aid in promoting a healthy digestive system ; alleviate gastrointestinal disturbances.

2. Give you healthier looking skin.

3. Help prevent and ease severity of migraine headaches.

4. Increase circulation and reduce high blood pressure.

5. Ease some attacks of diarrhea.

6. Help eliminate canker sores and often bad breath.

7. Reduce cholesterol and triglycerides.

DEFICIENCY: bad breath, muscular weakness, anorexia, indigestion, skin eruptions

SEVERE DEFICIENCY: PELLAGRA characterized by 4D

Dermatitis

Diarrhea

Dementia and delirium

Death, if untreated

FOOD SOURCES: Plants: rice polishing, enriched rice, bread, cereals, peanuts, dried beans, green vegetables, peas

Animals: organ meats, especially pork liver

VITAMIN B5 (PANTOTHENIC ACID)

 Pantothenic acid can be found in both plant and animal sources, which is why it was named after the Greek

word "pantos", which means “everywhere.”

 Vitamin B5 is destroyed by heat.

 Functions:

1. It is essential for carbohydrate, protein and fat metabolism.

2. Maintains normal growth, healthy skin and integrity of the central nervous system.

Deficiency signs: insomnia, muscle cramps, abdominal pain and vomiting.

Food Sources:

Liver, glandular organs, meats, eggs, milk, cheese and legumes.

VITAMIN B6 (PYRIDOXINE)

 It is water-soluble, heat-stable in acid medium but relatively unstable in alkaline solutions, easily destroyed by

light and during processing.

FUNCTIONS:

1. Involve in amino acid metabolism.

2. Synthesis of essential fatty acid.

THERAPEUTIC USES: relief of nausea and vomiting in pregnancy, depression, premenstrual syndrome and muscle

fatigue.

DEFICIENCY: Skin Lesions

SOURCES: whole grain cereals, nuts and seeds, green vegetable, lean meat, liver and other organ meats.

VITAMIN B9 (FOLATE)

 Also known as Folacin, Folic Acid

 Important for the production of nucleic acids (RNA & DNA)

 Essential for division of body cells

FUNCTIONS:

1. Improve lactation

2. Protection against intestinal parasites and food poisoning

3. Act as analgesic for pain

4. May delay hair graying

5. Increase appetite

6. Help ward off anemia

DEFICIENCY: Nutritional Macrocytic Anemia

TOXICITY: Folate is quite toxic in large doses; may plug the kidneys.

SOURCES: green vegetables, dried beans, nuts and cereals, organ meats, liver, kidney and lean beef.

VITAMIN B12 (COBALAMIN)

 Commonly known as the “RED VITAMIN”

FUNCTIONS:

1. Form and regenerate red blood cells, thereby preventing anemia.

2. Promote growth and increase appetite in children.

3. Relieve irritability

4. Improve concentration, memory and balance

ENEMIES: Water, sunlight, alcohol, estrogen, sleeping pills

DEFICIENCY: Pernicious Anemia, brain damage

SOURCES: liver, beef, pork, eggs, milk, cheese, kidney