Vitamins

Dr. Priyanka Kumari

Assistant Professor

Department of Home Science

G.B.M.College, Gaya, Magadh University

Definition

• A vitamin is an organic molecule that is an essential

micronutrient which an organism needs in small

quantities for the proper functioning of its metabolism.

• Essential nutrients cannot be synthesized in the

organism, either at all or not in sufficient quantities, and

therefore must be obtained through the diet.

Classification of Vitamins

Classification of Vitamins

Vitamin A

• Vitamin A is a group of unsaturated nutritional organic compounds that includes retinol, retinal, retinoic acid, and several provitamin A .

• Function: Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, skin and good eyesight, especially in low light.

• Vitamin A deficiency (VAD) or hypovitaminosis A

• Dry Skin.

• Dry Eyes. Eye problems are some of the most well-known issues related to vitamin A

• Night Blindness. Severe vitamin A deficiency can lead to night blindness

Sources of Vitamin A

Plan Sources

• Papaya

• Pink grapefruit

• Carrots

• Pumpkin

• Sweet potatoes

• Winter squash

• Dark green, leafy vegetables

• Broccoli

Animal Sources• Eggs

• Meat

• Fortified milk

• Cheese

• Cream

• Liver

• Kidney

• Cod Fish and Fish oil.

Vitamin D

• Vitamin D is a fat-soluble vitamin that is naturally present in very few foods

• It is also produced endogenously when ultraviolet rays from sunlight strike

the skin and trigger vitamin D synthesis.

• The first occurs in the liver and converts vitamin D to 25-hydroxyvitamin D

[25(OH)D], also known as calcidiol

• The second occurs primarily in the kidney and forms the physiologically

active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol

Function and Deficiency

• Functions

• Deficiency• Rickets in children,

• Osteopenia, Osteoporosis

• Hair loss

Sources of Vitamin D

Plant Sources• Mushrooms.

• Fortified cereals.

• Fortified orange juice

• Fortified almond milk.

• Fortified rice milk.

• Sunshine.

Animal Sources• Fatty fish, like tuna, mackerel,

and salmon.

• Foods fortified with vitamin D, Beef liver.

• Dairy products

• Cheese.

• Egg yolks

Vitamin E

• Vitamin E is fat soluble vitamins having eight molecules that include four tocopherols and four tocotrienols

• Function:

• An antioxidant, vitamin E acts as a radical scavenger

• Deficiency:

• Neurological disorders

• Haemolytic anaemia

• Abnormalities in dietary fat absorption

• Impairment of immune responses

• Retinopthy

Sources of Vitamin E

Plant Sources• Wheat Germ

• Sunflower seeds/oil

• Almonds

• Peanuts

• Safflower

• Corn and soybean oils

Animal Sources• Ghee

• Butter

• Snails

• Crayfish

• Fish Roe

• Octopus

Recommended dietary allowances(RDA)

Children

1-3 years 6 mg/day (9 IU)

4-8 years 7 mg/day (10.4 IU)

9-13 years 11 mg/day (16.4 IU)

Females

14 years and up 15 mg/day (22.4 IU)

Pregnant 15 mg/day (22.4 IU)

Breastfeeding 19 mg/day (28.5 IU)

Males

14 years and up 15 mg/day (22.4 IU)

Vitamin K

• Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.

• The most important of these compounds appears to be vitamin K1 and vitamin K2

• Vitamin K1, or phylloquinone, comes from plants. It is the main type of dietary vitamin K.

• Vitamin K2, or menaquinone, which occurs in some animal-based and fermented foods.

Functions and Deficiencies of Vitamin K

Functions

• Synthesis of various substances needed for Blood clotting

• Supports the maintenance of strong bones, improves bone density and decreases the risk of fractures

• Adequate intake of vitamin K has also been shown to lower the risk of stroke

Deficiencies

• Easy bruising.

• Oozing from nose or gums.

• Excessive bleeding from wounds, punctures, and injection or surgical sites.

• Heavy menstrual periods.

• Bleeding from the gastrointestinal (GI) tract.

• Blood in the urine and/or stool.

Recommended dietary allowances(RDA)

Group Adequate IntakeChildren 0-6 months 2 micrograms/day

Children 7-12 months 2.5 micrograms/day

Children 1-3 30 micrograms/day

Children 4-8 55 micrograms/day

Children 9-13 60 micrograms/day

Girls 14-18 75 micrograms/day

Women 19 and up 90 micrograms/day

Women, pregnant or breastfeeding (19-

50)

90 micrograms/day

Women, pregnant or breastfeeding

(under 19)

75 micrograms/day

Boys 14-18 75 micrograms/day

Men 19 and up 120 micrograms/day

References and Suggested books

• Srilakshmi B.(2010)Nutrition Science. New age international limited

publishers,New Delhi,pg-106-123

• Swaminathan M.(2012)Essentials of Food and Nutrition(Volume-I).The

banglore printing and publishing co.ltd. Bangluru pg-27-35.

• Gopalan C.,Shastri B.V.R. and Balasubramanyam S.C (2010)Nutritive value

of Indian food.National Institute of Nutrition(ICMR),Hyderabad

• Image Source: Google images