Introduction to Vitamins

VITAMINS

Vitamins are organic compounds required in small quantities for good health. They cannot be made within your body, so you must take vitamins from your diet. Vitamins are required by the body for metabolism, to protect health, for proper growth in children, formation of hormones, blood cells, nervous-system chemicals, and genetic material.

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The 13 well-identified vitamins are classified according to their ability to be absorbed in fat or water. If the vitamins are soluble in fat, but not in water we call that vitamins fat soluble vitamins. Examples for fat soluble vitamins are vitamin A, D, E and K. These set of vitamins are generally consumed along with fat containing foods, and because they can be stored in the body's fat, they do not have to be consumed every day.

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The other type of vitamins, the water soluble vitamins cannot be stored in the body in that way and you need to take those vitamins frequently. Examples for water soluble vitamins are eight B vitamins and Vitamin C.

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Our body can only manufacture vitamin D in our body. When sunlight touches your skin a special steroid in your skin is converted into vitamin D. Due to this reason you should take every other vitamin except vitamin D along with your diet. If a given Vitamin is lacking, a characteristic set of symptoms will develop known as a deficiency disease. The text below will explain all the necessary details you should know about vitamins along with the principle sources and their deficiency disorders.

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Just click on a topic from the left side topics.
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin B1

Vitamin B2
Vitamin B3
Vitamin B6
Vitamin B5

Vitamin B12
Vitamin C
Vitamin H
Folic Acid
Vitamin Deficiency diseases

Vitamin Deficiency Diseases

Vitamin Deficiency Diseases

A vitamin deficiency disease is the characteristic set of symptoms which will occur as the result of lacking a given vitamin. The text below will explain all about the diseases which occur as a result of vitamin deficiency in brief.

Fat Soluble Vitamins

Vitamin A

Deficiency diseases and Symptoms

• Skin becomes dry.
• Cornea becomes dry
• Mucous membranes degenerate.
• Poor 'night vision'
• Serious deficiency results in complete night blindness or Xerophthalmia
• Permanent blindness or Keratomalacia may occur if the vitamin is not present in the diet.

Vitamin D

Deficiency diseases and Symptoms

• Rickets-This is the failure of growing bones to calcify. Bow legs are a common children and knock knees in older ones. Deformation of the pelvic bones in adolescent girls can occur which may lead to complications when they are pregnant, and give birth.
• Osteomalacia-An adult condition where the bones are painful and spontaneous fractures may occur. Here the bones are weakened and soften, becoming less mineralised with calcium and phosphate.

Vitamin E

Deficiency diseases and Symptoms

• Anaemia-Increased breakdown of red blood cells.

Vitamin K

Deficiency diseases and Symptoms

• Mild deficiency leads to a prolonged blood clotting time.
• Serious deficiency means blood fails to clot at all.

Water Soluble Vitamins

Vitamin B₁

Deficiency diseases and Symptoms

• Beriberi-
• Nervous system affected.
• Muscles become weak and painful.
• Paralysis can occur.
• Heart failure (In severe cases this can cause death.)
• Oedema (Tissues swollen with fluid.)
• Children's growth is reduced.
• Keto acids like pyruvic acid, accumulate in the blood.

Vitamin B₂

Deficiency diseases and Symptoms

• Tongue sores
• Sores at the corners of the mouth.

Vitamin B₆
Deficiency diseases and Symptoms

• Depression and irritability.
• Anaemia
• Diarrhoea
• Skin disorders -Dermatitis
• Cracks at the mouth corners
• Smooth tongue
• Kidney stones
• Nausea
• Convulsions

Vitamin B₅

Deficiency diseases and Symptoms

• Poor nerve-muscle coordination.
• Fatigue
• Muscle cramp

Vitamin B₃
Deficiency diseases and Symptoms

• Pellagra-the first symptom of which is a sunburnlike eruption that breaks
  out where the skin is exposed to sunlight. Later symptoms are a red and
  swollen tongue
• diarrhea
• mental confusion
• irritability
• when the central nervous system is affected, depression and mental disturbances.
  

Vitamin B₁₂

Deficiency diseases and Symptoms

• Pernicious anaemia.

  • Ineffective production of red blood cells

  • Faulty myelin (nerve sheath) synthesis

  • Loss of epithelium (membrane lining) of the intestinal tract.

  
  
  
  

Folic acid

Deficiency diseases and Symptoms

• Anaemia-particularly in women during pregnancy
• Neural tube defects, a type of birth defect that results in severe brain or neurological disorders

Vitamin H
Deficiency diseases and Symptoms

• Dermatitis
• Muscle pains

Vitamin C
Deficiency diseases and Symptoms

• Scurvy-Skin of gums becomes weak and bleeds.
• Wounds fail to heal.
• connective tissue fibres fail to form
• Anaemia
• Heart failure

Vitamin B2

Vitamin B₂
The proper chemical name of vitamin B₂ is Riboflavin. It is a colourless crystalline substance.

Principle Sources

• Liver
• Eggs
• Milk
• Cheese
• Dark green vegetables
• Pasta
• Bread
• Mushrooms
• Yeast extract

Function

• Forms part of the prosthetic group of flavoproteins which are
  used in electron transport in respiration.

Deficiency diseases and Symptoms

• Tongue sores

• Sores at the corners of the mouth.

Vitamin C

Vitamin C
The proper chemical name of vitamin C is Ascorbic acid.

Principle Sources

• Citrus fruits
• Green vegetables-Good vegetable sources are broccoli, brussels sprouts,tomatoes, spinach, kale, green peppers, cabbage, and turnips.
• Potatoes
• Tomatoes
• Other fruits like blackcurrants, fresh strawberries, cantaloupe, pineapple, and guava

Function

• Concerned with the metabolism of connective tissue and the production of strong skin.
• Essential for collagen fibre synthesis.
• Enhances the absorption of iron from foods of vegetable origin.

Deficiency diseases and Symptoms

• Scurvy-Skin of gums becomes weak and bleeds.
• Wounds fail to heal.
• connective tissue fibres fail to form
• Anaemia
• Heart failure

Vitamin H

Vitamin H
The proper chemical name of vitamin H is Biotin.

Principle Sources

• Liver
• Yeast
• Kidney
• Egg white
• Synthesis by intestinal bacteria

Function

• Used as a coenzyme for a number of carboxylation reactions.
• Involved in protein synthesis and transamination

Deficiency diseases and Symptoms

• Dermatitis
• Muscle pains

Folic Acid

Folic acid
Folic acid, or folacin, is a coenzyme needed for forming body protein and hemoglobin.Folic acid is lost in foods stored at room temperature and during cooking. Unlike other water-soluble vitamins, folic acid is stored in the liver and need not be consumed daily.

Principle Sources

• Liver
• White fish
• Green vegetables
• Organ meats
• Legumes
• Nuts
• Whole grains
• Brewer's yeast.

Function

• Formation of red blood corpuscles.
• Synthesis of nucleoproteins.

Deficiency diseases and Symptoms

• Anaemia-particularly in women during pregnancy
  Neural tube defects, a type of birth defect that results in severe brain or neurological disorders

Right Amount you Should Take

The U.S. Public Health Service recommends that women of child-bearing age take 0.4 mg of folic acid daily. Women should continue to take that dose through the first three months of pregnancy.

Vitamin B12

Vitamin B₁₂
The proper chemical name of vitamin B12 is Cyanocobalamin. The deficiency of Cyanocobalamin is often due to the inability of the stomach to produce glycoprotein, which aids in the absorption of this vitamin.

Principle Sources

• Meat
• Milk
• Eggs
• Fish
• Cheese
• Liver
• Kidneys
• Vegetarians are advised to take vitamin B12 supplements.

Function

• RNA nucleoprotein synthesis.
• Prevents pernicious anaemia.

Deficiency diseases and Symptoms

• Pernicious anaemia.
  ---Ineffective production of red blood cells
  ---Faulty myelin (nerve sheath) synthesis
  ---Loss of epithelium (membrane lining) of the intestinal tract.

vitamin B3

Vitamin B₃
The proper chemical name of vitamin B3 is Nicotinic acid OR Niacin.

Principle Sources

• Meat
• Wholemeal bread
• Yeast extract
• Liver
• Poultry
• Canned tuna and Salmon
• Whole grain and enriched cereals
• Dried beans and peas
• Nuts

Function

• Essential component of the coenzymes NAD, NADP which are hydrogen acceptors for a range of dehydrogenase enzymes.
• This vitamin is also a part of coenzyme A.

Deficiency diseases and Symptoms

• Pellagra-the first symptom of which is a sunburnlike eruption that breaks out where the skin is exposed to sunlight. Later symptoms are a red and swollen tongue
  diarrhea
  mental confusion
  irritability
  when the central nervous system is affected, depression and mental disturbances.

Vitamin B5

Vitamin B₅
The proper chemical name of vitamin B5 is Pantothenic acid.

Principle Sources

• This vitamin is abundant in many foods and is manufactured by intestinal bacteria as well.

Function

• Forms part of coenzyme A molecule which is involved in activation of carboxylic acids in cell metabolism.

Deficiency diseases and Symptoms

• Poor nerve-muscle coordination.
• Fatigue
• Muscle cramp

Vitamin B6

Vitamin B₆
The proper chemical name of vitamin B6 is Pyridoxine.

Principle Sources

• Liver
• Eggs
• Kidney
• Whole (but not enriched) grains
• Cereals
• Bread
• Avocadoes
• Spinach
• Green beans
• Bananas
• Vegetables
• Fish

Function

• Converted to a coenzyme for amino acid and fatty acid metabolism. So Pyridoxine is necessary for the absorption and metabolism of amino acids.
  
• It also plays roles in the use of fats in the body and in the formation of red blood cells.
  

Deficiency diseases and Symptoms

• Depression and irritability.
• Anaemia
• Diarrhoea
• Skin disorders -Dermatitis
• Cracks at the mouth corners
• Smooth tongue
• Kidney stones
• Nausea
• Convulsions

Right Amount you Should Take

Pyridoxine is needed in proportion to the amount of protein consumed.

Vitamin B1

Vitamin B₁
The proper chemical name of vitamin B₁ is Thiamin. It is a colourless crystalline substance.

Principle Sources

• Wheat or rice germ
• Eggs
• Lean meats
• Leafy green vegetables
• Berries
• Nuts
• Legumes
• Yeast extract
• Wholemeal flour
• Liver
• Kidney
• Heart
• Polk

Function

• Acts as a coenzyme for decarboxylation in respiration especially in Krebs cycle.

Deficiency diseases and Symptoms

Beriberi-

• Nervous system affected.
• Muscles become weak and painful.
• Paralysis can occur.
• Heart failure (In severe cases this can cause death.)
• Oedema (Tissues swollen with fluid.)
• Children's growth is reduced.
• Keto acids like pyruvic acid, accumulate in the blood.

Vitamin K

Vitamin K

The proper chemical name of vitamin K is Phylloquinoe. This vitamin is necessary mainly for the coagulation of blood.

Principle Sources

Spinach

Cabbage

Brussels sprouts

Synthesised by bacteria in the intestine

Fish livers

Alfafa

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Function

Essential for final stage of prothrombin synthesis in the liver. Therefore it is a necessary factor for the blood-clotting mechanism.

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Deficiency diseases and Symptoms

Mild deficiency leads to a prolonged blood clotting time.

Serious deficiency means blood fails to clot at all.

Vitamin E

Vitamin E

The proper chemical name of vitamin E is Tocopherol. The role of vitamin E in human body is not clearly established, but it is known to be an essential nutrient for humans.

Principle Sources

Wheat germ

Brown flour

Liver

Green vegetables

Leafy green vegetables

.

Function

Functions in humans is still unknown.

The vitamin plays some role in forming red blood cells and
muscle and other tissues and in preventing the oxidation of vitamin A and
fats.

.

Deficiency diseases and Symptoms

Anaemia-Increased breakdown of red blood cells.

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Excess Vitamin E?

Overdoses appear to have lower toxic effects than do overdoses of
other fat-soluble vitamins.

Vitamin D

Vitamin D

The proper chemical name of vitamin D is Calciferol. For most people enough vitamin D can be made by the action of sunlight on the skin. The light-absorbing molecule found in the skin is made from cholesterol. The active part of the light is ultraviolet light. Normally, stores of vitamin D build up in the liver in the summer months and provide the body's requirements during the rest of the year. Except the principle sources listed below most natural foods are low in vitamin D. So these days vitamin D is added as a supplement to some foods, such as margarine and breakfast cereals.

Principle Sources

Fish-liver oil

Liver

Egg yolk

Dairy products

Margarine

Tuna

Vitamin D fortified milk

Made by the action of sunlight on a cholesterol like compound in the skin.

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Function

Controls calcium absorption from the gut, and concerned with calcium metabolism. Important in bone and tooth formation.

Aids absorption of phosphorus.

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Deficiency diseases and Symptoms

Rickets-This is the failure of growing bones to calcify. Bow legs are a common children and knock knees in older ones. Deformation of the pelvic bones in adolescent girls can occur which may lead to complications when they are pregnant, and give birth.

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Osteomalacia-An adult condition where the bones are painful and spontaneous fractures may occur. Here the bones are weakened and soften, becoming less mineralised with calcium and phosphate.

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Excess Vitamin D?

Excess intake of vitamin D can lead to excess calcium uptake. If the excess cannot all be excreted in the urine it may become deposited in the kidneys where it can cause damage. It is more dangerous for infants than for adults.

Right Amount you Should Take

Regular intakes should not exceed;

35mg per day for teenagers

40mg per day for adolescent

40mg per day for adult women

40mg per day for adult men

50mg per day for pregnant lady

70mg per day for lactating women

Vitamin A

Vitamin A

The proper chemical name of vitamin A is
retinol.It is found in food or animal origin. The orange pigment carotene,
familiar in carrots, and similar pigments called carotenes, are found widely in
plants and can be converted to vitamin A during digestion. Vitamin A is a pale
yellow primary alcohol derived from carotene. The structure of carotenes and
vitamin A is particularly well adapted for light absorption. Light brings about
a relativel large change in the structure of retinal, sufficient to trigger the
generation of a nerve impulse.

Principle Sources

Fish-liver oil
Liver
Milk and derivatives
Carrots
Spinach
Watercress
broccoli
squash
spinach, kale
sweet potatoes

Function

Controls normal epithelial structure and growth.
Used to make retinal, which is essential for the formation of the visual pigment rhodopsin.
Aids 'night vision'

Deficiency diseases and Symptoms

Skin becomes dry.

Cornea becomes dry

Mucous membranes degenerate.

Poor 'night vision'

Serious deficiency results in complete night blindness or Xerophthalmia

Permanent blindness or Keratomalacia may occur if the vitamin is not present
in the diet.

Excess Vitamin A?

Prolonged consumption of large amounts of vitamin pills can cause
certain matters. Some of the matters are listed below.

Bone damageHair lossDouble visioninterfere with growthstop menstruationHigh intakes (in excess of 3300micrograms per day) during pregnancy may
cause birth defectsdamage red blood corpusclescause skin rashes, headaches, nausea, and jaundice.

Right Amount you Should Take

Regular intakes should not exceed;

6000µg per day for adolescent

7500µg per day for adult women
9000µg per day for adult men

Introduction

VITAMINS

Vitamins are organic compounds required in small quantities for good health. They cannot be made within your body, so you must take vitamins from your diet. Vitamins are required by the body for metabolism, to protect health, for proper growth in children, formation of hormones, blood cells, nervous-system chemicals, and genetic material.

_

The 13 well-identified vitamins are classified according to their ability to be absorbed in fat or water. If the vitamins are soluble in fat, but not in water we call that vitamins fat soluble vitamins. Examples for fat soluble vitamins are vitamin A, D, E and K. These set of vitamins are generally consumed along with fat containing foods, and because they can be stored in the body's fat, they do not have to be consumed every day.

_

The other type of vitamins, the water soluble vitamins cannot be stored in the body in that way and you need to take those vitamins frequently. Examples for water soluble vitamins are eight B vitamins and Vitamin C.

_

Our body can only manufacture vitamin D in our body. When sunlight touches your skin a special steroid in your skin is converted into vitamin D. Due to this reason you should take every other vitamin except vitamin D along with your diet. If a given Vitamin is lacking, a characteristic set of symptoms will develop known as a deficiency disease. The text below will explain all the necessary details you should know about vitamins along with the principle sources and their deficiency disorders.

_

Just click on a topic from the left side topics.
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin B1

Vitamin B2
Vitamin B3
Vitamin B6
Vitamin B5

Vitamin B12
Vitamin C
Vitamin H
Folic Acid
Vitamin Deficiency diseases