VITAMINS
ABSTRACT INTRODUCTION DESCRIPTION CLASSIFICATIONS OF VITAMINS FAT SOLUBLE Vitamin A Vitamin D Vitamin E Vitamin K WATER SOLUBLE Vitamin B1 (thyamine) Vitamin B2(riboflavin) Vitamin B3(niacin) Vitamin B5 (Pantothenic acid) Vitamin B6 (pyridoxine) Vitamin B7 (biotin) Vitamin B12(cobalamin) Vitamin B9 (folic acid) Vitamin C (ascorbic acid)
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ABSTRACT
V
itamins are found naturally in organic food substances such as meat, fish, fruit and vegetables. The human body is unable to build or synthesize vitamins on its own. For this reason, it is essential that we obtain the right vitamins through our diet to maintain a healthy body and lifestyle. Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. In the modern world, it's not always easy to eat the healthiest meals, or even consume our recommended 5 portions of vegetables and fruit to ensure we take in the optimum amount of vitamins. For this reason, many people consider taking vitamins to supplement their diets and make sure they have the optimum intake to maintain a healthy body. They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement. Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. For example, if you don't get enough vitamin D, you could develop rickets. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness. Many ailments can derive from a deficiency in a certain vitamin. Certain vitamins have been found to help varying problems, for example: • Stress, pollution, illness, alcohol, caffeine, medication, processed foods and sugar, can all deprive your body of B vitamins. • Many believe that regularly taking Vitamin C, either through diet or as a supplement, can help fend off the common cold, aid recovery of sporting injuries and help anaemia sufferers. • Vitamin D is a fat soluble vitamin which is important for maintaining calcium levels in the blood and can help maintain healthy skin.
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INTRODUCTION It may be defined as: “Organic compounds required in the diet in small amounts to perform specific biological functions for normal maintenance of optimum growth and health of the organism.” In others words: “Vitamins are a group of substances that are essential for normal cell function, growth, and development.” A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems. Vitamins are organic molecules that function in a wide variety of capacities within the body. The most prominent function of the vitamins is to serve as cofactors (co-enzymes) for enzymatic reactions. The distinguishing feature of the vitamins is that they generally cannot be synthesized by mammalian cells and, therefore, must be supplied in the diet. Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health (osteoporosis). The Recommended Dietary Allowances (RDAs) for vitamins reflect how much of each vitamin most people should get each day. The RDA for vitamins may be used as goals for each person. How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and your health, are also important.
CLASSIFICATIONS OF VITAMINS Vitamins are classified into two classes depending upon their solubility which includes: Water Soluble Fat Soluble
TYPES OF VITAMINS There are 13 essential vitamins, which are needed for the body to function. They are: In fat soluble it includes: Vitamin A Vitamin D Vitamin E Vitamin K In water soluble it includes: Vitamin B1 (thyamine) Vitamin B2(riboflavin) Vitamin B3(niacin) Vitamin B5 (Pantothenic acid)
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Vitamin B6 (pyridoxine) Vitamin B7 (biotin) Vitamin B12(cobalamin) Vitamin B9 (folic acid) Vitamin C (ascorbic acid)
FAT SOLUBLE VITAMINS Fat-soluble vitamins -- 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
VITAMIN A It is only present in animal origin food. Its provitamin Kerotines are found in plant
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN A •
It helps form and maintains healthy teeth, bones, soft tissue, mucus membranes, and skin. It also helps in vision, proper growth, differentiations and maintenance of epithelial cells. They regulate the protein synthesis. Vitamin A is required in cholesterol synthesis. It is essential for the maintenance healthy immune system to fight against infection.
• • • •
DEFICIENCIES NIGHT BLINDNESS XEROPHTHALMIA KERATOMALACIA The individual has difficult to It is characterized by dryness It is total blindness. see in a dim light and the dark in conjunctiva and cornea. adaptation time is increased. Prolong deficiency damage a number of visual cells.
DIETARY SOURCES •
Dark-colored fruit
•
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Dark leafy vegetables
• •
Egg yolk Fortified milk and dairy products (cheese, yogurt, butter, and cream)
•
Liver, beef, and fish
RECOMMENDED DIETARY ALLOWANCE (RDA) In males In females
VITAMIN D • •
STRUCTURE
56 g 46 g
Ergocalciferol (Vitamin D2) is formed from the ergosterol and is present in plants. Cholecalciferols (Vitamin D3) found in animals, are the sources of Vitamin D activity and are referred as provitamins.
BIOCHEMICAL FUNCTIONS OF VITAMIN D • • •
Vitamin D is also known as the "sunshine vitamin Vitamin D helps the body absorb calcium, which need for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.
DEFICIENCIES RICKETS (in children) OSTEOMALACIA (in adults) The symptoms of both syndromes are soft, pliable, bones. High level of vitamin D is toxic.
DIETARY SOURCES • •
Fish (fatty fish such as salmon, mackerel, herring, and orange roughly) Fish liver oils (cod's liver oil) Page 5
• •
Fortified cereals Fortified milk and dairy products (cheese, yogurt, butter, and cream)
RECOMMENDED DIETARY ALLOWANCE (RDA) In males In females
15 µg 15 µg
VITAMIN E Tocopherol is a naturally occurring antioxidant. It is essential for normal reproduction in many animals also known as anti sterility vitamin. The most active form of vitamin E is α- tocopherol. It is absorb in intestine. Bile salts are necessary for absorption. Vitamin E is store in adipose tissues, liver, and muscles.
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN E • • • • • • •
It plays a role in the formation of red blood cells. It acts as an antioxidant .It prevents the peroxidation of polyunsaturated fatty acids in various tissues and membrane. It increases the synthesis of heme. It is required for a cellular respiration proelectron transport chain. It prevents the oxidation of Vitamin A. It is required for the absorption of amino acids from the intestine. Vitamin E protects the liver from being damage by toxic compounds. Page 6
DEFICIENCIES •
Vitamin E deficiency is rarely seen, but can lead to Hemolytic Anemia.
DIETARY SOURCES • • •
•
Avocado Dark green vegetables (spinach, broccoli, asparagus, turnip greens) Margarine (made from safflower, corn, and sunflower oil)
• • •
Oils (safflower, corn, and sunflower) Papaya and mango Seeds and nuts Wheat germ and wheat germ oil
RECOMMENDED DIETARY ALLOWANCE (RDA)
VITAMIN K
In males In females
10 mg 8 mg
Vitamin K is required for the production of blood clotting factors. It is essential for blood coagulation.
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN K • • •
It is concerned with blood clotting factors It acts as a coenzyme for the carboxylation of glutamic acid Vitamin K also required in carboxylation of glutamic acid residues of osteocalcin, a calcium binding protein present in the bone.
DEFICIENCIES •
Symptoms include Page 7
• • • • • •
Oozing of blood at surgical or puncture sites, Stomach pains; Risk of massive uncontrolled bleeding; Cartilage calcification; Severe malformation of developing bone or deposition of insoluble calcium salts in the walls of arteries. In infants, it can cause some birth defects such as underdeveloped face, nose, bones, and fingers.
DIETARY SOURCES • • • •
•
Cabbage Cauliflower Cereals Dark green vegetables (broccoli, Brussels sprouts, asparagus)
•
Dark leafy vegetables (spinach, kale, collards, turnip greens) Fish, liver, beef, eggs.
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults
70-140 µg/day
WATER SOLUBLE VITAMINS Water-soluble vitamins dissolve in water and are not stored; they are eliminated in urine. We need a continuous supply of them in our diets. The water-soluble vitamins are the B-complex group and vitamin C.
VITAMIN B1 (THIAMINE) Vitamin B1, also called thiamine or thiamin, is one of B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN B1 •
Thiamine is sometimes called an "anti-stress" vitamin because it may strengthen the immune system. Page 8
•
It improves the body's ability to withstand stressful conditions.
DEFICIENCIES • • • •
Beriberi Wernicke-Korsakoff syndrome Alzheimer's disease Heart failure
DIETARY SOURCES • • • • •
• • • •
Dried milk Egg Enriched bread and flour Lean meats Legumes (dried beans)
Nuts and seeds Organ meats Peas Whole grains
RECOMMENDED DIETARY ALLOWANCE (RDA) In males In females
1.2 mg 1.1 mg
VITAMIN B2 (RIBOFLAVIN) Vitamin B, also called riboflavin, riboflavin through its coenzymes takes part in the variety of cellular oxidation –reduction reactions.
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN B2
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• •
Riboflavin also works as an antioxidant by fighting damaging particles in the body. In helps producing energy for the body.
DEFICIENCIES • • •
Cheilosis Glossitis Dermatitis
DIETARY SOURCES • • • • • •
Brewer's yeast Almonds organ meats whole grain wheat germ mushrooms
• • • • • •
soybeans milk yogurt eggs Spinach Flours and cereals
RECOMMENDED DIETARY ALLOWANCE (RDA) In males In females
1.3 mg 1.1 mg
VITAMIN B3 (NIACIN) Niacin (also known as vitamin B3, nicotinic acid and vitamin PP) is an organic compound with the formula C6H5NO2. and has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects from niacin.
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN B3 • •
Niacin helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin also helps to improve circulation. Page 10
DEFICIENCIES • • •
• •
Pellagra Scurvy Beriberi Rickets Night blindness
DIETARY SOURCES • • •
• • • •
Eggs Enriched breads and fortified cereals Fish (tuna and salt-water fish)
Legumes Nuts Potato Poultry
RECOMMENDED DIETARY ALLOWANCE (RDA) In males In females
16 mg 14 mg
PANTOTHENIC ACID B5 Pantothenic acid, also known as vitamin B5, as well as the "anti-stress vitamin" is part of the B group. This nutrient can be manufactured in the body by the intestinal flora.
STRUCTURE
BIOCHEMICAL FUNCTIONS OF PANTOTHENIC ACID •
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland Page 11
• •
Pantothenic acid is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.
DEFICIENCIES • • • • • • •
Fatigue abdominal pains sleep disturbances neurological disorders including numbness paresthesia (abnormal sensation such as "burning feet" syndrome) muscle weakness cramps
DIETARY SOURCES • • •
Milk Mushroom Organ meats
• •
White and sweet potatoes Whole-grain cereals
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults
4-7 mg
VITAMIN B6 (PYRIDOXINE) Vitamin B6 is used to collectively represent the three compounds namely Pyridoxine Pyridoxal Pyridoxamine
STRUCTURE
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BIOCHEMICAL FUNCTIONS OF VITAMIN B6 •
• •
•
It is involved in many aspects of macronutrient metabolism. It also involve in Neurotransmitter synthesis, histamine synthesis, hemoglobin synt hesis and function and gene expression. Pyridoxal phosphate generally serves as a coenzyme for many reactions and can help facilitate decarboxylation, transamination, racemization, elimination, replacement and beta-group interconversion reactions. The liver is the site for vitamin B6 metabolism.
DEFICIENCIES • • •
seborrhoeic dermatitis-like eruption Sonjunctivitis Atrophic glossitis with ulceration,
DIETARY SOURCES • • •
• • •
Avocado Banana Legumes (dried beans)
Meat Nuts Whole grains
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults
2-2.2 mg/day
VITAMIN B7 (BIOTIN) Biotin, also known as Vitamin H or Coenzyme R,is a water-soluble Bcomplex vitamin. Biotin is a coenzyme in the synthesis of fatty acids,isoleucine, and valine, and it plays a role in gluconeogenesis.
STRUCTURE
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BIOCHEMICAL FUNCTIONS OF VITAMIN B7 • • •
Vitamin B7 helps to convert food to energy. It also has a function in maintaining healthy hair, skin and nails. Vitamin B7 helps to assist cell growth.
DEFICIENCIES • • • • •
Anemia Loss of appetite Nausea Dermatitis Glossitis
DIETARY SOURCES • • • • • • • • •
Chocolate Cereal Egg yolk Legumes Milk Nuts Organ meats kidney) Pork Yeast
(liver,
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults
100-300mg
VITAMIN B12 (COBALAMIN) Vitamin B12 is also known as anti-pernicious anemia vitamin. It is a unique vitamin, synthesized by only microorganisms and not by animals and plants.
STRUCTU RE BIOCHEMICAL FUNCTIONS OF VITAMIN B12 Page 14
•
•
It acts as a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is normally involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production.
DEFICIENCIES •
• •
Vitamin B12 deficiency can potentially cause severe and irreversible damage, especially to the brain and nervous system. Pernicious anemia. Fatigue, depression, and poor memory may be experienced
DIETARY SOURCES • • • • • • •
Meat Eggs Fortified foods such as soymilk Milk and milk products Organ meats (liver and kidney) Poultry Shellfish
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults
3µg
VITAMIN B9 (FOLIC ACID) Folic acid is abundantly found in green leafy vegetables. It is important for one carbon metabolism and is requirsd for the synthesis of certain amino acids, purines and the pyramidine-thymine.
STRUCTURE
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BIOCHEMICAL FUNCTIONS OF VITAMIN B9 • • •
The human body needs folate to synthesize DNA, repair DNA, and methylate DNA. It is especially important in aiding rapid cell division and growth, such as in infancy and pregnancy. Children and adults both require folic acid to produce healthy red blood cells and prevent anemia.
DEFICIENCIES •
Folic acid deficiency is probably the most common vitamin deficiency, observed primarily in the pregnant women.
DIETARY SOURCES • • • • •
Asparagus and broccoli Beets Brewer's yeast Dried beans (cooked pinto, navy, kidney, and lima) Fortified cereals
• • • • •
Green, leafy vegetables (spinach and romaine lettuce) Lentils Oranges and orange juice Peanut butter Wheat germ
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults In females during pregnancy
200µg 400µg/day
VITAMIN C (ASCORBIC ACID) Vitamin C or L-ascorbic acid or L-ascorbate is nutrient for humans and certain other animal species.
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an essential
STRUCTURE
BIOCHEMICAL FUNCTIONS OF VITAMIN C Ascorbate is required for a range of essential metabolic reactions in all animals and plants.
DEFICIENCIES •
Scurvey
DIETARY SOURCES • • • • •
Broccoli Brussels sprouts Cabbage Cauliflower Citrus fruits
RECOMMENDED DIETARY ALLOWANCE (RDA) In adults
60-70mg/day
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REFERENCES www.ext:cosolate.edu/pubs/foodnut/09312.html
http://health.nytimes.com/health/guides/nutrition/vitamins/over view.htmlhttp://en.wikipedia.org/wiki/vitamins http://www.umm.edu/altmed/articles/vitamin-b1-
000333.htm#ixzz3dQRb3FC9 http://www.vitaminfan.com/vitaminb7.asp http://www.nlm.nih.gov/medlineplus/vitamins.html http://www.hollandandbarrett.com/pages/vitamins.asp
http://www.netdoctor.co.uk/health_advice/facts/vitamins_which. htm Biochemistry; U.Satyanarayana & U.Chakrapani; 3rd edition; pg118-162 Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008. Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, IL. American Dietetic Association; 2007. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy Press, Washington, DC, 2000. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron Manganese, Molybdenium, Nickel, Silicon, Vanadium, and Zinc. National Academy Press, Washington, DC, 2001.
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