nutr c7

Water-Soluble Vitamins

• Water-soluble vitamins include B vitamins and vitamin C:

  • B vitamins: biotin, pantothenic acid, cobalamin, B1 (thiamine), B2 (riboflavin), B3 (niacin).

Vitamin A

• Pro vitamin form: Beta-carotene (needs conversion).

• Deficiency effects: Xerophthalmia (dry eyes), cataracts, night blindness.

• Toxicity: Can cause birth defects; megadoses are avoided in pregnancy.

• Food sources:

  • Preformed: Animal products.

  • Pro form: Orange vegetables.

Vitamin K

• Food sources: Dark green leafy vegetables (spinach, kale).

• Function: Coagulation (blood clotting).

• Consideration for users of Coumadin: Consistent vitamin K intake.

Vitamin D

• Known as the sunshine vitamin; produced from cholesterol upon UV exposure.

• Functions: Regulates calcium and phosphorus for bone health.

• Food sources: Fortified milk, fatty fish (e.g., salmon).

• Deficiencies lead to:

  • Rickets (children)

  • Osteomalacia (adults).

• Toxicity: Can cause hypercalcemia (high calcium levels).

Thiamine (Vitamin B1)

• Important for energy metabolism.

• Deficiency leads to beriberi.

• Affected by alcohol consumption.

• Sources: Enriched grains, pork.

Riboflavin (Vitamin B2)

• Sensitive to light; can lead to deficiencies if exposed to sunlight.

• Deficiency causes angular stomatitis (chapped lips).

• Major sources: Dairy products, enriched grains.

Niacin (Vitamin B3)

• Can be synthesized from the amino acid tryptophan.

• Deficiency causes pellagra (dermatitis, diarrhea, dementia).

• Major sources: Protein-rich foods, enriched grains.

Vitamin B6 (Pyridoxine)

• Key in protein metabolism, especially transamination reactions.

• Deficiency linked to alcohol consumption.

• Found in various foods: fortified cereals, meats, beans, nuts.