Vitamins There are two types: Fat soluble Water soluble

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Hannah Baldwin
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1 Vitamins 1

2 Vitamins Vitamins are organic compounds essential in the diet to promote growth and health maintenance. There are two types: 1 Fat soluble vitamins include A, D, E and K. 2 Water soluble vitamins include the B vitamins (B 1, B 2, B3, B6, Biotin, pantothenic, folic acid, B 12 ) and vitamin C. 2

3 Vitamin Requirements The requirements are affected by certain factors including: Age Gender Activity Pregnancy Lactation 3

4 Functions of Vitamins in General needed for energy production Important to nerve function Important for normal vision and skin health Important for nervous system and digestive system helps make red blood cells. needed for making DNA and new cells important for immune system health; Needed for proper absorption of calcium. protects cell walls 4

5 Fate soluble vitamins Fat soluble vitamins which include: vitamin A, D, E, and K, can be stored by the body Because they can be stored in body fat, fatsoluble vitamins are not easily excreted. This increases the risk of toxicity with high intakes as supplements 5

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8 Water soluble vitamins Water soluble vitamins cannot be stored by the body. Examples of water soluble vitamins are C and all of the B vitamins. Sources of water soluble vitamins are fruits vegetables whole grain foods and many other foods 8

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11 Vitamin A 11

12 Vitamin A (Retinol, retinal, retinoic acid, main precursor is beta carotene) Vitamin A Functions: It has a role in the: Vision, maintenance of cornea, epithelial cells and mucous membrane, skin and Immunity. Helps with growth and maintenance of bones, teeth, and cell structure 12

13 Requirements micrograms ( IU) Upper limits: 3,000 micrograms (10,000 IU) for male and female 13

products such as: Orange/Yellow fruits and vegetables Cantaloupes, carrots,

14 Foods rich in vitamin A Vitamin A sources: Only animal products: Liver, Eggs, Milk, butter and cheese Carotenoids(precursor for Vitamin A), found In plant products such as: Orange/Yellow fruits and vegetables Cantaloupes, carrots, sweet potatoes, winter squash Leafy green vegetables such as: Spinach and broccoli 14

15 Vitamin A Deficiency symptoms: Infectious disease, night blindness, exophthalmia, Keratinization, Blindness 15

16 Vitamin A and Health About 28% 37% of the general population uses supplements containing vitamin A. Vitamin A supplements has perfection effects against some diseases including: cancer, Age related macular degeneration and some other diseases, more studies should be done to confirm those health benefits. 16

17 Too much vitamin A May turn your skin orange May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain. Toxicity: Reduce bone mineral density, Liver abnormality, High intakes of preformed vitamin by pregnant women can also cause birth defects in their babies.. 17

18 Vitamin D 18

19 What is vitamin D and what does it do? Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. There are 2 types: Vitamin D2 from plant foods Vitamin D3 form animal food Vitamin D should be activated by liver and kidney before become full functioned 19

20 Vitamin D The Sunshine Functions: Essential for building and maintaining bones and teeth Responsible for absorption and utilization of calcium and protecting against osteoporosis 20

21 Getting vitamin D Requirements: 5 micrograms until age 50 and 10 micrograms / day until 70; 15 mcg 70+ (600 IU) Sources: Sun exposure for 10 minutes a day Foods: Fortified milk, Butter, Tuna, Salmon, mushroom, and little in some others. 21

22 What happens if I don't get enough vitamin D? In children, vitamin D deficiency causes rickets, where the bones become soft and bend. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain and muscle weakness. 22

23 Effect of vitamin D on Health Vitamin D has many other benefit include: Boost immune system. Muscles need vitamin D to move, for example, nerves need vitamin D to carry messages between the brain and every body part. Together with calcium, vitamin D also helps protect older adults from osteoporosis. 23

24 Follow Effect of vitamin D on Health Vitamin D may protect against colon cancer and perhaps even cancers of the prostate and breast. Give protection against Rheumatoid arthritis, tooth loss. Give protection against cognitive decline and Parkinson disease. May promote losing weight. 24

25 Can vitamin D be harmful? Yes, when amounts in the blood become too high (Above 150 ng/ml, or 375 nmol/l). Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and raising blood levels of calcium. Much vitamin D Fore long time, Also may cause confusion, disorientation, problems with heart rhythm, and damage the kidneys. 25

26 Vitamin C 26

Vitamin C Functions: Synthesis of collagen, hormones,

Important to bone health, blood vessel health, cell

Foods Sources (Plant products): Peppers, citrus fruits,

27 Vitamin C Functions: Synthesis of collagen, hormones, neurotransmitters; act as antioxidant. Important to bone health, blood vessel health, cell structure and absorption of iron. Foods Sources (Plant products): Peppers, citrus fruits, Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, and others Animal product: very little 27

28 Deficiency symptoms Scurvy, (bleeding gums, hemorrhage, abnormal bone growth, and joint pain) 28

Effects of vitamin C on health People with high intakes of vitamin C from fruits and vegetables might have a lower risk of getting many types of cancer

29 Effects of vitamin C on health People with high intakes of vitamin C from fruits and vegetables might have a lower risk of getting many types of cancer Good food sources of vitamin C lower risk of cardiovascular disease. People who get more vitamin C from foods have a lower risk of getting cataracts 29

30 Follow effects of vitamin C on health Could protect against depression and anxiety. People who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms when they do have a cold. For supplements: there are good benefits, but need more research to confirm the result. 30

31 Can vitamin C be harmful? Taking too much vitamin C can cause diarrhea, nausea, and stomach cramps. Upper limit for adult and aged people: 2000 mg 31

32 Folic acid (Folacin, Folate) 32

33 Folic acid (Folacin, Folate) Functions: Activate vitamin B12, synthesis DNA for new cell growth, Foods: Leafy, dark green vegetables, Also found in liver, beans, peas, asparagus, oranges, avocados 33

34 Requirements Adult and elderly require 400 mcg /day Pregnant women require 600 mcg/day 34

feeling cold,, smooth red tongue, mental confusion.

35 Folic acid Continue Deficiency : Cause anemia which include: fatigue, headache, dizziness, loss of appetite, feeling cold,, smooth red tongue, mental confusion. in pregnancy, the deficiency could cause serious birth defects. 35

36 Effect of Folic acid on Health Taking folic acid might reduce the risk of having a premature baby and prevent birth defects, such as congenital heart problems. Folic acid that is found naturally in food may decrease the risk of several forms of cancer. Folic acid and other B vitamins might reduce heart disease. Folic acid supplements might make antidepressant medications more effective. 36

37 Can flic acid be harmful? Folic acid Should not be consumed in amounts above the upper limit, unless recommended by a health care provider. High doses of folic acid might also increase the risk of colorectal cancer and possibly other cancers in some people. Upper limit for adult: 1000 mg 37

38 Thiamin or B 1 Functions: part of co enzymes convert carbohydrates to energy Foods: Pork, beef, liver, peas, seeds, legumes, whole grain products, and oatmeal 38

39 Vitamin B1 Deficiency Beriberi (edema and muscle wasting), anorexia, weight loss, neurological disturbance, muscular weakness, heart enlargement and failure. 39

40 End 40

Micronutrients. Learning objectives. Micronutrients. To understand the importance of micronutrients.

Micronutrients. Learning objectives. Micronutrients. To understand the importance of micronutrients. Micronutrients Extension Learning objectives To understand the importance of micronutrients. To recognise the difference between water-soluble and fat-soluble vitamins, major minerals and trace elements.