Definition Vital amine

Vitamins are a group of non caloric, organic substances that are essential for normal cell function, growth, and development.

The only disease a vitamin can cure is the one caused by deficiency of that vitamin.

Precursor or pro vitamins: compounds that can be converted to vitamins.

VITAMINS

There are 13 essential vitamins that needed for the body to function. : Classification based on biological and chemical activity

Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Vitamin B complex: Eight Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B5(Pantothenic acid) Vitamin B7 (Biotin) Vitamin B6 (Pyridoxin etc) Vitamin B9 Folate (Folic acid) Vitamin B12 (Cobalamins)

Classification

Vitamer is chemical compound associated with vitaminsSome conditions associated with vitaminsVitamin A:(Retinol and carotenoids) : Night blindnessVitamin C :(Ascorbic acid) : ScurvyVitamin D:(Ergocolciferol and cholecalciferol): Rickets & OsteomalaciaVitamin E : (Tocopherols): Hemolytic anemiaVitamin K : (Phylloquinone): Bleeding diathesisVitamin B complex: Eight Vitamin B1 (Thiamine):Beriberi, Wernikce-Korsakoff syndromeVitamin B2 (Riboflavin): cracks, sore throatVitamin B3 (Niacin): PellagraVitamin B5(Pantothenic acid) : sensation: prickingVitamin B7 (Biotin) :DermatitisVitamin B6 (Pyridoxin etc): Anemia, depressionVitamin B9 Folate (Folic acid): Neural tube birth defectsVitamin B12 (Cobalamins): Pernicious anemia

Vitamins are grouped into two categories: Fat and water soluble vitamins

Fat-soluble vitamins are stored in the body's fatty tissue.

The four fat-soluble vitamins are vitamins A, D, E, and K.

Dissolve in fat before they are absorbed in the blood stream to carry out their functions.

Excesses of these vitamins are stored in the liver. Because they are stored, they are not needed

every day in the diet.

Fat and water soluble vitamins

Nine water-soluble vitamins. B-complex vitamins and vitamin C are water-soluble

vitamins that are not stored in the body and must be replaced each day.

These vitamins are easily destroyed or washed out during food storage and preparation.

The B-complex group is found in a variety of foods: cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables.

Citrus fruits are good sources of vitamin C. Any leftover water-soluble vitamins leave the body through

the urine. Vitamin B12 is the only water-soluble vitamin that can be

stored in the liver for many years.

Water soluble

  Vitamin A Beta carotene present in plants is a precursor Deficiency :Night blindness Xerophthalmia: Permanent blindness

◦ Keratinization : Keratin accumulation Anti infective : HIV, malaria, lung disease Growth : Normal growth of bone 3 – 10 million children suffer in the world: WHO and UNICEF role Toxicity: skin rash, hair loss, hemorrhage, fracture, liver failure, birth

defects UL: 3000 microgram/day: Men 900 and women 700 microgram/day Eating carrots: does it help: YES Plant-based foods

◦ Colorful groups: Leafy vegetables, dark green edible leaves, carrots Macular degeneration prevention Dietary antioxidant like Vitamin C & E Toxicity : Nausea, vomiting, diarrhea Food: Liver and fish oil (richest), carrots, spinach, apricot, milk, cereals,

butter and eggs, sweet potato Fast foods? NO

Eating carrot does promote good vision: Beta-Carotene

Plant-based foods◦ Colorful groups: Leafy vegetables,

dark green edible leaves, carrots Macular degeneration prevention Dietary antioxidant like Vitamin C

& E Toxicity : Nausea, vomiting,

diarrhea Food: Liver and fish oil (richest),

carrots, spinach, apricot, milk, cereals, butter and eggs, sweet potato

Fast foods? NO

Vitamin D Body can synthesize all it needs utilizing sunlight (UV B light) Sunshine vitamin: For bones Cholesterol transformation to vitamin D occurs inside Liver

and kidneys Who get insufficient supply of vitamin D? Mexican Americans,

African Americans and two-thirds of US residents over 1 year age take less vitamin D

Too little: Danger for bones: Rickets: bowed legs in children and osteomalacia in adults (soft, flexible, brittle and deformed), Osteoporosis : Loss of calcium

Too much: Most toxic vitamin in excess. Increases blood calcium forming stones. Kidney is more vulnerable. Blood vessels hardening & may cause death

Sunbathing risks: Good for vitamin D, not for skin Tanning booth? Does not help vitamin D production Intake recommendations:10 microgram 51-70 years, 5

microgra for 19-50 years, 15 microgram=70 above Food sources: cereal, sardines, salmon, cod liver oil, milk,

tuna

Vitamin E DRI recommendation of Tocopherol : alpha tocopherol

gold standard Roles: Antioxidant: bodyguard against oxidative

damage (free radicals), RBC, WBC , cell membrane protection

Deficiency: More symptoms in lab animals. In humans: liver, pancreas injury related to fat malabsorption. Premature babies : rupture of blood cells

Recommendation: Adults 15 mg/day Toxicity: Rare, Unwanted blood clotting due to

supplements Food: Vegetables oils, wheat germ oil, canola oil,

sunflower seeds Processed food: Heat destroys Vitamin E.

Vitamin K: Roles: Life saving- Blood clotting, activate proteins to

clot blood. NOT in hemophilia and not when patients take

warfarin (blood thinning medicine) Toxicity: Jaundice Deficiency: Rare. Intestinal bacteria synthesize vit K.

Can make fat soluble vitamins unabsorbable due to interfere in bile action –Fatal

Requirement: Men:120 microgram/day, women: 90 microgram/day

Food source: very rich in liver, canola and soybean oil, spinach, cabbage, cauliflower, salad greens, Dry roasted soybean

Remember: Water soluble vitamins

There are nine water-soluble vitamins. B-complex vitamins and vitamin C are water-

soluble vitamins that are not stored in the body and must be replaced each day.

These vitamins are easily destroyed or washed out during food storage and preparation.

The B-complex group is found in a variety of foods: cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables.

Citrus fruits are good sources of vitamin C. Any left over water-soluble vitamins leave the body

through the urine. Vitamin B12 is the only water-soluble vitamin that

can be stored in the liver for many years.

The Water-Soluble Vitamins

Dissolve in water◦ Absorption◦ Transport◦ Excretion

Sources◦ Food◦ Supplements

Vitamin C: Roles, Deficiency and Food

Ascorbic acid or Ascorbate Water soluble Vitamin C is easily oxidized by air and can be

destroyed during food processing and cooking. Vitamin C is stable in a dry, powdered or tablet form.

Acts as antioxidant Important for collagen synthesis- cofactor Involved in metabolism of cholesterol Conditions: Scurvy, atherosclerosis

Scurvy Symptoms – Gums and Skin

Vitamin C

Toxicity◦Safe doses

Recommendations◦Tobacco use◦Physical stressors

Food sources Destruction of

vitamin CSmokers, secondary

smokers & chewing tobacco

Vitamin C – Snapshot

Dietary source Almost 90% of dietary vitamin C comes

from foods of plant origin. Vitamin C can be found in fruits (especially

citrus) and vegetables, including green and red peppers, tomatoes, potatoes, and green, leafy varieties (e.g. spinach and collard greens).

Cooking and food preparation can diminish the amount of vitamin C in foods.

Vitamin B: Roles

Vitamin B1 (Thiamine):nerve impulses and allows nerves to function properly

Vitamin B2 (Riboflavin): converting carbohydrates, protein and fat into energy

Vitamin B3 (Niacin):synthesize fat and cholesterol. Niacin also helps keep your skin cells healthy

Vitamin B5(Pantothenic acid) :Energy release Vitamin B7 (Biotin) : Energy release Vitamin B6 (Pyridoxin etc):synthesis of hemoglobin in

your red blood cells and keeps your immune system healthy.Vitamin B9 Folate (Folic acid):Folate is essential for forming the DNA in every one of your cells. Folate is also vital in preventing birth defects, called neural tube defects, in a developing fetus.

Vitamin B12 (Cobalamins): Keeps Red blood cells and nerve cells healthy. It is important to note that vitamin B-12 is the only water-soluble vitamin our body can store.

Remembering vitamin B names

Tender (thiamin) romance (riboflavin) never (niacin) fails (folic acid) with 6 or 12 (B6 & B12)

Beautiful pearls (biotin & pantothenic acid)

Vitamin B DeficienciesVitamin B complex: Eight Vitamin B1 (Thiamine):Beriberi, Wernikce-

Korsakoff syndromeVitamin B2 (Riboflavin): cracks, sore throatVitamin B3 (Niacin): PellagraVitamin B5(Pantothenic acid) : sensation:

prickingVitamin B7 (Biotin) :DermatitisVitamin B6 (Pyridoxin etc): Anemia,

depressionVitamin B9 Folate (Folic acid): Neural tube

birth defectsVitamin B12 (Cobalamins): Pernicious

anemia

Major dietary foods that contains different B vitamins

1. Cereals and whole grains (a source of B1, B2, and B3)

2. green leafy vegetables (a source of B2 and B9)

3. eggs (a source of B7 and B12)4. chicken (a source of B3, B6, and B12)5. citrus fruits (a source of B9)6. nuts (a source of B3 and B9)7. kidney beans (a source of B1 and B2)8. bananas (a source of B6 and B7)

Vitamin A: Beriberi disease: Thiamin deficiency

Dry beriberi and Wernicke-Korsakoff (wet brain) syndrome affect the peripheral and central nervous system respectively.

Wet beriberi affects the cardiovascular system, as well as other bodily systems.

Infantile beriberi affects mostly children in developing countries: crying, but not loudly and without tears. Untreated, it can prove fatal within 24 hours.

Symptoms: Difficulty walking Loss of feeling (sensation) in hands and feet, pain Loss of muscle function or paralysis of the lower legs, swelling

of lower parts of legs Mental confusion/speech difficulties Strange eye movements (nystagmus) Tingling Vomiting Alcoholism can affect vitamin B absorption and can lead to

Wernicke-Korsakoff disease

Wet beriberi : ear cartilage infection

Food rich with vitamin B1: Brown rice, beef liver

Vitamin B2:Riboflavin deficiency

# Bloodshot eyes# Sore tongue and lips# Infection in the mouth and throat# Extreme and unusual sensitivity to light# Irritability in the eyes# Chopped lips

Women need to take extra care as it affects reproductive system, growth and repair of body tissue

Most common water soluble vitamin: Avocados, Milk

Vitamin B3: Niacin deficiency:

The main symptoms of niacin deficiency "four D's": diarrhea, dementia, and dermatitis/ pellagra followed by death: Can cause death within five years if not treated

Food: Peanut butter, chicken, Beef

Vitamin B5 : Pantothenic acid or vitamin B5 is present in a

huge range of food products including meats like liver, kidney, and chicken. Vegetables and whole grains also contain large amounts of this vitamin.

Symptoms: burning sensations, muscle contraction, cramps, numbness, and tingling

sensitivity of tissue cells to blood sugar levels: hypoglycemia

Food: Eggs, Mushroom, Beef liver

Vitamin B7: Biotin

•Hair loss •Dermatitis, dry, scaly patches of skin on the arms, legs. If left unchecked, the texture of the skin may become exceedingly rough and easily irritated. •it is important that the biotin supply is restored each day.

Food: Almonds, Eggs, Meat, Dairy products

Vitamin B6: Pyridoxine Lack of energy Decrease in brain function High level of homocystein –

non protein amino acid: cardiovascular disease

Nodding disease in Uganda linked to water born worm & vitamin B6 deficiency

fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (not citrus), chick peas

Vitamin B12: Cobalamin

Pernicious anemia, a type of blood disorder: Need injections containing B12 that goes to blood directly avoiding stomach.

Nerve & brain damage

Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years

Food: Clams, Caviar, Tuna, Yogurt, Eggs, Beef liver

Folic acid : Vitamin B

Reasons: alcoholism, malabsorption diseases, pharmaceuticals, and dialysis

Symptoms: spina bifida- incomplete closing of the embryonic neural tube in the baby, incomplete development of vertebra

anemia, osteoporosis

Foods: Yeast extract, soybean, dark leafy vegetable, sprouts, beans, asparagus

Some Valid Reasons for Taking Supplements