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1 FAT SOLUBLE VITAMINS Vitamins A,D,E,K Functions Effects of deficiency Sources Properties RDA ©...
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Transcript of 1 FAT SOLUBLE VITAMINS Vitamins A,D,E,K Functions Effects of deficiency Sources Properties RDA ©...
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FAT SOLUBLE VITAMINS
Vitamins A,D,E,K
• Functions
• Effects of deficiency
• Sources
• Properties
• RDA
© PDST Home Economics
2
VITAMINS
• “VITAMIN” means “vital for life”
• VITAMINS are *Micronutrients which are necessary for everyday healthy
functioning of the body
* Nutrients required in very small amounts - mg or µg
* Nutrients required in very small amounts - mg or µg
VITAMINS - Two main categories
Water soluble
B C
Fat Soluble
AD EK
Water soluble
• Cannot be stored in body - regular supply needed
• Excess is excreted in urine - no danger of toxic levels
• Unstable to heat and light, leach into cooking liquids
Fat Soluble
• Can be stored in body - regular supply not needed
• Can accumulate to toxic levels if large amounts ingested
• Fairly stable at normal cooking temperatures
Vitamin A - Retinol and Beta-Carotene
Retinol
Named because of its concern with retina of
eyeOnly found in animal
foods
Retinol
Named because of its concern with retina of
eyeOnly found in animal
foods
Beta-Carotene
Present with chlorophyll in plants, converted to Vitamin A in gut wall
Beta-Carotene
Present with chlorophyll in plants, converted to Vitamin A in gut wall
Vitamin A – Retinol and Beta-Carotene
Functions• Regulates growth• Promotes healthy skin• Maintenance of
healthy epithelial tissues
• Necessary for production of Rhodopsin - pigment in retina, helps eye adapt to dim light
Effects of deficiency• Retarded growth,
malformed bones• Dry mucous
membranes• Xeropthalmia - dry eye
membrane• Night blindness• Susceptibility to
infection
The moisturising vitamin!
The moisturising vitamin!
• Vitamin A is what your body needsIt gives you healthy bones and good strong teethBeautiful hair that shines bright in the daylightHealthy eyes so you can see at night............
• ©1999 Dole Food Company, Inc
Go for Color!
Now carotenes are real big newsThey give fruits and veggies colourful huesEat yellow, orange, red and deep green'Cause they're rich and loaded if you know what I mean
CaroteneGo for Color!
Think Yellow, Orange,Red, Deep Green
Vitamin A - Retinol and Beta-Carotene
SourcesRetinol - Cod liver oil,
liver, dairy products, herring, egg yolk
Beta-Carotene Dark green leafy vegetables, broccoli, carrots, deep orange fruits and vegetables
Now carotenes are real big newsThey give fruits and veggies colourful hues.......
Vitamin A - Retinol and Beta-Carotene
Properties• Yellow fat soluble alcohol• Insoluble in water• Can be destroyed by
oxygen, light and air• Some reduction in
dehydration• Powerful antioxidant
RDA
600 µg per day
90% of Vitamin A in the body is stored in the liver
Vitamin D - Calciferols
Formed by action of ultra violet light on fungi and yeasts
Manufactured synthetically for use as vitamin supplement
CholecalciferolThe sunshine
Vitamin!
The sun activates Provitamin 7 dehydro cholesterol present in
fat under skin
Ergocalciferol
Provitamin 7 dehydro cholesterol
Cholecalciferol
Provitamin 7 dehydro cholesterol
Cholecalciferol
Vitamin D -Calciferols
Functions• Absorption and
laying down of calcium and phosphorous in bones and teeth
• Regulates calcium balance between bones and blood
• Prevents rickets
Effects of deficiency• *Rickets in children and
*osteomalacia in adults
• **Osteoporosis
• Dental caries
* Conditions where bones are soft and cannot take weight of the body
* Conditions where bones are soft and cannot take weight of the body
**Bones become light, less dense and prone to fractures
**Bones become light, less dense and prone to fractures
Vitamin D -Calciferols
SourcesSunlight conversionFish liver oils Dairy products Oily fish Margarine
Vitamin D -Calciferols
Properties• Fat soluble • Insoluble in water• Stable to heat, acids,
alkalis, oxygen• Unaffected by cooking or
preservation
RDA
7 -10µg per day
Probably the most stable of the vitamins
Vitamin E -Tocopherols
Functions• Powerful antioxidant• May reduce risk of
heart disease, stroke, cancer
• Improves absorption of vitamin A
Effects of deficiency• Deficiency is rare• Linked to conditions
associated with malabsorption of fat
• Nerve damage, loss of balance, lowered immune system
Anti coagulants and anti oxidants
Anti coagulants and anti oxidants
Vitamin E -Tocopherols
SourcesWheatgermOatmealOils and animal fatsLeafy greensEggs
Vitamin E -Tocopherols
Properties
• Fat soluble • Insoluble in water• Stable to heat, unaffected
by cooking or preservation• Acts as antioxidant, delays
rancidity and oxidation• Damaged by alkalis and
UV light
RDA
Based on polyunsaturated fatty acid intake
Vitamin K - Napthoquinones
Functions
• Constituent of prothrombin which is necessary in blood clotting
Effects of deficiency
• Abnormal clotting, bleeding.
• Deficiency is rare
Sometimes called “Coagulation” vitamin
Sometimes called “Coagulation” vitamin
Vitamin K - Napthoquinones
Sources
Dark green vegetablesLiverLean meatEggsManufactured by bacteria
in intestine
Vitamin K - Napthoquinones
Properties• Fat soluble • Insoluble in water• Stable to heat,
unaffected by cooking• Destroyed by light,
strong acids, alkalis
RDA
No established recommendation
Hypervitaminosis - Excess vitamins A and D
• Hypervitaminosis A - Excess Vitamin A is stored in the liver. In extreme cases can cause dry skin, enlarged liver, fatigue, hair loss, headaches, appetite loss, vomiting, risk of birth defects and miscarriage.
• Hypervitaminosis D - More common in young children than adults. Results in high concentration of calcium in blood. Symptoms - nausea, mental confusion, vomiting and thirst.
Hand in Hand – How vitamins help each
other• Vitamin E keeps Vitamin A from being
destroyed in the intestines
• Vitamin D enables the body to absorb calcium and phosphorous
• Vitamin C helps folate build proteins
• Vitamin B1 works in the digestive system with niacin, pantothenic acid and magnesium