Vitamins

Presented by: Group 1

What is Vitamins?
Vitamin, any of several organic substances that are necessary
in small quantities for normal health and growth in higher
forms of animal life. Vitamins are distinct in several ways
from other biologically important compounds such as proteins,
carbohydrates, and lipids.

Vitamins fall into two categories: fat soluble and water

soluble.
• The fat-soluble vitamins — A, D, E, and K — dissolve in
fat and are stored in your body.
The water-soluble vitamins — C and the B-complex vitamins (such as vitamins
B6, B12, niacin, riboflavin, and folate) dissolve in water. Your body can't store
these vitamins. Any B or C vitamins that your body doesn't use travels through the
bloodstream and is lost (mostly when you pee).

Water-soluble vitamins include:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic Acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate/Folic Acid)
• Vitamin B12 (Cobalamin)
• Vitamin C
Fat-soluble vitamins
Vitamin A
• Carrots are a dietary source of vitamin A.
What are the sources of
• Without vitamin A, a person could experience vision Vitamin A?:
problems and possibly vision loss.
• Animal sources provide preformed vitamin A, or retinols.

Function: • Plant sources provide carotenoids, such as beta-carotene

1. Supports several functions throughout the body, • “Vitamin A RAE.” RAE means “retinol activity
including: vision and the immune system equivalents.”
• Fish liver oil, beef liver, cheese, milk, and other dairy
Types of Vitamin A:
• Vitamin A is not a single vitamin but a collection of products

compounds known as retinoids. Retinoids occur • Sweet potato, kale, spinach, and other green, leafy
naturally in the human body, and they are present in vegetables, carrots, cantaloupe, black-eyed-peas, fortified
some dietary sources. breakfast cereals
Vitamin A Deficiency :
1. It can affect a person who: follows a plant-based diet and has cystic
fibrosis.
2. A long-term deficiency can lead to a loss of night vision and possibly a
total loss of vision.

If Overdosed:
3. Too much can be toxic.
4. During pregnancy, high levels of vitamin A can harm a growing fetus.
5. Symptoms of an overdose include: headaches, fatigue, nausea, dizziness
Vitamin D
Function :
1. It maintains bone health.
2. It supports the immune system.

Types of Vitamin D: Vitamin D is not a single substance but a group of compounds collectively
known as calciferol.
Two types occur naturally:
• vitamin D-3, found in animal fats
• vitamin D-2, found in plants, such as mushrooms
The main effects of vitamin D deficiency include:
1. osteoporosis, or loss of bone mass
2. osteomalacia, when bones become soft
3. rickets, when a child’s bones do not develop as they should
4. increased risk of infection and autoimmunity

If Overdosed: Having too much vitamin D could lead to high levels of calcium in the blood.

This can lead to:

1. Nausea
2. Headaches
3. low appetite
4. weight loss
5. a buildup of calcium in tissues and blood vessels
6. heart or kidney damage
7. high blood pressure
What are the sources of Vitamin D?
1. from the sun
2. oily fish and fish oils
3. fortified dairy products
4. plant-based milks and cereals
5. beef liver
6. eggs
Vitamin E
an antioxidant that can help the body destroy free radicals.

Function :
1. as an antioxidant
2. to boost the immune system
3. to dilate blood vessels
4. help prevent clotting help protect the body from a range of health issues.

Vitamin E deficiency
• can affect people with Crohn’s disease or cystic fibrosis. These conditions affect the liver’s ability to
absorb vitamin E.
A deficiency can result in:
• nerve and muscle damage that affects movement and coordination
• vision problems
• a weakened immune system
• As vitamin E is an antioxidant, a long-term deficiency could increase the overall risk of various
diseases.
 What are the sources of
Vitamin E?
wheat germ oil, sunflower seeds and oil, almonds, hazelnuts,
and peanuts, spinach and broccoli, kiwi fruit and mango
Vitamin K Vitamin K Deficiency:
Function :
1. helps the body form blood clots 1. excessive bleeding
2. lower the risk of heart disease 2. celiac disease
3. enhance bone health 3. cystic fibrosis
4. reduce the buildup of calcium in the blood 4. an intestinal or biliary tract (liver,
gallbladder, and bile ducts) disorder
Types of Vitamin K: There are several types of 5. breast milk is low in vitamin K
vitamin K. The two most common groups are: 6. vitamin K does not transfer well from the
•Vitamin K-1 (phylloquinone), present in green, leafy placenta to the baby
vegetables and some other plant sources 7. a newborn’s liver is unable to use vitamin
•Vitamin K-2 (menaquinones), present in animal K efficiently
sources and fermented foods 8. a newborn’s gut cannot produce vitamin K2
in the first few days of life
What are the sources
of Vitamin K?
Food sources of vitamin K-1 and
K-2 include: kale, liver, spinach,
parsley, butter, egg yolks
Water-soluble vitamins
Vitamin B1
(Thiamine)
Function :
1. It help cells within the body convert carbohydrates into energy.
2. It is essential for a healthy functioning of the nervous system, heart and muscles.

Vitamin B1 Deficiency:
3. Can be easily preventable, however, it can be life-threatening if no action is taken.
4. may lead to muscle weakness, confusion, and weight loss.
5. In more serious cases it can lead to BeriBeri, as it affects the heart and the circulatory system
(cardiovascular), or your nervous system.
6. There are those at risk of deficiency including: lower absorption or increased excretion of thiamine
due to chronic alcohol misuse; certain medications; protein-calorie malnutrition; protracted
vomiting (continuous); those who have had bariatric surgery; and certain genetic abnormalities.
 With chronic alcohol abuse it
can lead to Wernicke-Korsakoff What are sources of
Syndrome, which affects the
nervous system and causes: thiamine?
Whole grains, Meat, Fish, Beans and
peas, Dairy, Nuts and seeds, Yeast
(marmite and vegemite),
1. Lack of voluntary control of muscles Acorn squash, Some fortified foods.
2. Acute confused state
3. Paralysis of the muscles in and
surrounding the eye
4. Impaired short-term memory
5. Malnutrition

Vitamin B2 (Riboflavin)
Function :
1. It is a bright yellow compound which
enables us to utilise energy from food
2. keep our skin, eyes and nervous system
healthy
3. It helps with the metabolism of iron
4. protects our cells from oxidative stress.
5. sensitive to light and can be destroyed
by UV rays.
Vitamin B2 Deficiency:
1. can occur in the elderly and in alcohol abuse.
2. inflamed sides of the mouth; cheilosis; inflamed
tongue; and cataracts.
3. Angular cheilitis, or cracks at the corners of the
mouth
4. Cracked lips
5. Dry skin
6. Inflammation of the lining of the mouth
7. Inflammation of the tongue
8. Mouth ulcers
9. Red lips
10. Sore throat
11. Scrotal dermatitis
12. Fluid in mucous membranes
13. Iron-deficiency anemia
14. Eyes may be sensitive to bright light, and they may
be itchy, watery, or bloodshot
What are sources of riboflavin?
Eggs, Dairy (milk), Nuts, Broccoli,
Mushrooms, Soybeans, Green leafy
vegetables
Whole grains, Brussel sprouts, Some
fortified products.
Vitamin B3 (Niacin)
Function :
1. Enables us to utilize energy from the foods that
we eat What are sources of
2. normal functioning and keeps our nervous
system and skin healthy. niacin?
Vitamin B3 Deficiency: Meat, Fish, Milk, Eggs, Nuts,
Can lead to a condition called Pellagra. Pellagra Green vegetables, Beans,
symptom include: Wholegrain cereals, Some
3. Diarrhoea fortified foods. You can also
4. dermatitis make niacin from the amino
5. dementia. acid (a protein) called
6. The skin reacts when exposed to UV light and tryptophan.
becomes dark and scaly, and the skin may
become cracked and ulcerated.
Vitamin B5 (Pantothenic Acid)
Function :
1. Plays a role in fat and carbohydrate metabolism; the synthesis and metabolism of steroid hormones, vitamin D,
and some neurotransmitters
2. helping reduce tiredness and fatigue.

Vitamin B5 Deficiency:
Usually will only be found in those with severe malnutrition.
3. numbness and burning in the hands and feet
4. headache
5. fatigue
6. irritability or restlessness
7. trouble sleeping
8. gastrointestinal issues and loss of appetite
9. muscle cramps and impaired muscle coordination
10. personality changes
What are sources of Pantothenic
Acid?
Chicken, Beef, Potatoes, Oats,
Tomatoes, Kidney, Eggs, Broccoli,
Pulses, Wholegrains
Vitamin B6 (Pyridoxine)
Function :
1. has many roles in maintaining normal functioning of the nervous system;
2. normal protein and glucose metabolism
3. getting energy from food sources
4. the formation of red blood cells
5. regulating hormone activity
6. and normal functioning of the immune system

Vitamin B6 Deficiency:
7. Skin rashes
8. Cracked and Sore lips
9. Sore, Glossy Tongue
10. Mood changes
11. Weakened Immune Function
12. Tiredness and Low energy
13. Tingling and Pain in Hands and Feet
14. Seizures
15. High Homocysteine
What are sources of Pyridoxine?

Poultry, Meat, Fish, Pork, Eggs,

Milk, Wholegrains, Oats, Peanuts,
Soybeans
Vitamin B7 (Biotin)
Function : plays a role in fat and carbohydrate metabolism, as well as the normal functioning
of the nervous system; psychological functioning; and healthy hair, nails, and skin.

Vitamin B7 Deficiency: symptoms include:

1. Confusion What are sources of
2. muscle pain
3. hair loss biotin?
4. swollen tongue
5. cracking on the corners of the mouth Liver, Meat, Fish, Seeds,
6. Insomnia Nuts, Eggs, Dairy, Sweet
7. depression. potatoes, Grains.
Vitamin B9 (Folate/Folic Acid)
Function :
1. helps to form healthy red blood cells
2. prevents neural tube defect in fetuses
3. as well as normal cell division;
4. normal nervous system structure;
5. normal synthesis of amino acids;
6. normal immune functioning;
7. development of the neural tube in the embryo - this later develops into the spinal cord and skull.

Vitamin B9 Deficiency:
8. leads to folate deficiency anaemia (megaloblastic anaemia) which leads to abnormally large immature red
blood cells - this means our organs and tissue do not get enough oxygen.
9. Symptoms include, tiredness, shortness of breath, swollen tongue, lack of energy, mouth ulcers, pins and
needles, muscle weakness, forgetfulness, and depression.
 What are sources of
folate?
Chicken, Green leafy vegetables,
Wholegrains, Liver, Broccoli, Brussel
sprouts Peas, chickpeas, Fortified
products
Vitamin B12 (Cobalamin)
Function :
1. It is involved in maintaining a healthy nervous system.
2. help red blood cells divide
3. normal functioning of the immune system
4. normal psychological function
5. energy production from fats and proteins.

Vitamin B12 Defiency:

6. can lead to permanent damage to the nervous system
7. anaemia (megaloblastic)
8. elevated homocysteine levels.
9. weakness
10. Tiredness
11. Numbnes
12. tingling in arms and legs
13. Diarrhoea
14. poor memory
15. confusion.
What are the sources of
Cobalamin
Meat, Salmon, Milk,
Cheese, Eggs. Some
fortified dairy-free milks,
yoghurts, and cereals
Vitamin C
Chemical name: ascorbic acid. It is water-soluble.

Function :
1. It contributes to collagen production
2. wound healing, and bone formation.
3. strengthens blood vessels
4. supports the immune system
5. helps the body absorb iron
6. acts as an antioxidant.

Vitamin C Deficiency: This may result in scurvy, which causes:

7. bleeding gums
8. a loss of teeth
9. poor tissue growth and wound healing
What are the Sources of Vitamin C:
These include fruit and vegetables, but cooking destroys vitamin
C.

Guava, Sweet red pepper, Tomato juice, Sweet green pepper, Hot
green chili pepper, Oranges, Strawberries, Papaya, Pink grapefruit,
Broccoli, Potato, Brussels sprouts, Kiwifruit, Mango, Cantaloupe,
Cauliflower, Lemon, White grapefruit
 Biological
Significance
Vitamin A - is any of a group of chemical substances that are required in little amounts for normal health and growth in higher
forms of animal life. Vitamins differ from other biologically significant molecules such as proteins, carbs, and lipids in various
ways. It is also a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune
system, reproduction, and growth and development. Vitamin A also helps your heart, lungs, and other organs work properly.
Vitamin C- plays an important role in a number of metabolic functions including the activation of the B vitamin, folic acid, the
conversion of cholesterol to bile acids and the conversion of the amino acid, tryptophan, to the neurotransmitter, serotonin . It is an
antioxidant that protects body from free radical damage.
Vitamin B6- Vitamin B6 plays a role in the metabolism of protein, carbohydrates and fats, the production of neurotransmitters and
the formation of nicotinic acid. It is vital for maintaining a healthy nervous system, skin, muscles and blood.
Vitamin K- helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin
K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce
healthy bone tissue.
Vitamin B12- Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and it helps in the production of
DNA and RNA, the body's genetic material. Vitamin B12 works closely with vitamin B9, also called folate or folic acid, to help
make red blood cells and to help iron work better in the body.
Thiamine- helps the body's cells change carbohydrates into energy. The main role of carbohydrates is to provide energy for the
body, especially the brain and nervous system. Thiamin also plays a role in muscle contraction and conduction of nerve signals.
B Vitamins- They are critical cofactors for axonal transport, synthesis of neurotransmitters, and many cellular metabolic
pathways. B vitamins are cofactors for many essential enzymes involved in the biosynthesis of RNA and DNA.
Folic Acid- It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and
tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to
help make red blood cells and help iron work properly in the body.
Niacin- Niacin assists functions of the nervous and digestive system. It plays a role in food metabolism and in the formation of
red blood cells and skin. NAD and NADP are coenzymes that are part of the energy production system of the body. This system
works by means of oxidation and reduction (redox) reactions.
Pantothenic Acid- It is used to make coenzyme A (CoA), a chemical compound that helps enzymes to build and break down fatty
acids as well as perform other metabolic functions, and acyl carrier protein, which is also involved in building fats.
Vitamin E- is a fat-soluble vitamin with several forms, but alpha-tocopherol is the only one used by the human body.
Classification of
Vitamins
 The main classification of vitamins is their solubility, as the majority of vitamins are essential. How many classifications of
vitamins are there? There are four classes of vitamins; water-soluble essential, water-soluble nonessential, fat-soluble essential,
and fat-soluble nonessential. The only fat-soluble nonessential vitamin is D, and the only water-soluble nonessential vitamin is
B7.
• Water-soluble vitamins are not stored in the body, and therefore must be consumed very regularly to ensure health. However, this
means that any extra water-soluble vitamins are simply excreted from the body and pose no health risk of toxic buildup. The water-
soluble vitamins are C and the various types of vitamin B.
• Fat-Soluble Vitamins are organic compounds needed in small amounts for health and nutrition. Vitamins can be
categorized as fat-soluble or water-soluble. The fat-soluble vitamins definition is vitamins that dissolve in lipids (fats and
oils). Water-soluble vitamins, on the other hand, dissolve in water. The fat-soluble vitamins are vitamins A, D, E, and K.
Some examples of vitamins that are water-soluble are vitamin 6, vitamin 12, ascorbic acid (vitamin C), thiamin, and
niacin. Fat-soluble vitamins dissolve in lipids due to their nonpolar chemical structures, which distribute electrons evenly
across the molecule. This makes them mix well with lipids, resulting in a 'like dissolves like' solubility. This affects their
absorption in the small intestine, along with dietary fats. Water-soluble vitamins, on the other hand, dissolve in water due
to dipole-dipole attractions or hydrogen-bonding, which attract electron-rich and electron-poor areas of water. Nonpolar
molecules do not participate in these attractions. Both fat-soluble and water-soluble vitamins are absorbed in the intestine.
Characteristics of Fat-Soluble Vitamins
Just as fat-soluble vitamins are absorbed with fats, so too are they stored with fats. More specifically, they are
stored in fatty tissues and in the liver for later use. In contrast, water-soluble vitamins are excreted quickly. As a
result, fat-soluble vitamins last longer in the body, and so toxicity can result from accumulating too much of
these vitamins. Overdosing on vitamins from a balanced diet is extremely unlikely, whereas it is possible to
reach toxic levels from taking high-dose supplements.

Importance
Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep
your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By
following the Dietary Guidelines, you will get enough of most of these vitamins from food.
Living a healthy lifestyle means staying in tune with your body and listening to what it tells you. When it comes to
nutrition, you do your best to get all the right nutrients to stay energized and nourished. Vitamins and supplements are
there to complement the nutrients you get from food and bring you one step closer to your health and wellness goals
“Let food be thy medicine, and let
medicine be thy food.”

-Hippocrates-