IFS L17 Vitamins and minerals_student

  • Vitamins are organic compounds (Contain carbon) and are essential nutrients required in small amounts by the body for health.

    • They are organic because they contain carbon and are typically synthesized by living organisms.

    • "Essential" means the body cannot produce them in sufficient quantities and they must be obtained from the diet.

    • Required in small amounts (micronutrients) compared to macronutrients (carbohydrates, proteins, fats).

  • Functions: promote and regulate body functions necessary for growth, reproduction, and maintenance of health.

    • Act as coenzymes, antioxidants, and hormones to facilitate various biological processes.

    • Involved in metabolism, vision, bone health, blood clotting, and immune function.

  • Classified by solubility:

    • Fat-soluble vitamins: AA, DD, EE, KK

    • Absorbed along with dietary fats into the lymph system and then transported to the blood.

    • Stored in the liver and fatty tissues of the body for extended periods.

    • Can accumulate to toxic levels (hypervitaminosis) if consumed in excessive amounts over time, as they are not easily excreted.

    • Food examples:

      • Vitamin AA: Carrots, sweet potatoes, spinach, liver, dairy products.

      • Vitamin DD: Fatty fish (salmon, mackerel), fortified milk, egg yolks, sunlight exposure.

      • Vitamin EE: Nuts, seeds, vegetable oils, leafy green vegetables.

      • Vitamin KK: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts.

    • Water-soluble vitamins: B1B1 (Thiamine), B2B2 (Riboflavin), B3B3 (Niacin), B5B5 (Pantothenic Acid), B6B6 (Pyridoxine), B7B7 (Biotin), B9B9 (Folate), B12B12 (Cobalamin), and Vitamin CC (Ascorbic Acid).

    • Absorbed directly into the bloodstream.

    • Not significantly stored in the body; excess amounts are typically excreted in urine.

    • Generally less likely to reach toxic levels compared to fat-soluble vitamins due to their rapid excretion, although extremely high doses can still have adverse effects.

    • Food examples:

      • Vitamin B1B1 (Thiamine): Whole grains, pork, legumes, nuts.

      • Vitamin B2B2 (Riboflavin): Dairy products, meat, leafy green vegetables.

      • Vitamin B3B3 (Niacin): Meat, poultry, fish, nuts, legumes.

      • Vitamin B5B5 (Pantothenic Acid): Meat, eggs, whole grains, avocados.

      • Vitamin B6B6 (Pyridoxine): Poultry, fish, potatoes, bananas.

      • Vitamin B7B7 (Biotin): Eggs, nuts, legumes, sweet potatoes.

      • Vitamin B9B9 (Folate): Leafy green vegetables, legumes, fortified grains, liver.

      • Vitamin B12B12 (Cobalamin): Meat, fish, poultry, eggs, dairy (primarily animal products).

      • Vitamin CC (Ascorbic Acid): Citrus fruits, bell peppers, strawberries, broccoli.