vitamins

Learning Objectives

Vitamins are essential nutrients that are required in a daily diet. These are required for the body to function properly. In this lesson, we will learn 

1. What are vitamins? 

2. Types of vitamins

3. Functions and natural sources of vitamins

4. Difference between vitamins and minerals

5. Diseases caused by vitamins' deficiency

What are vitamins?

Vitamins are organic compounds that are essential in very small amounts for supporting normal physiologic function. These are found in natural foods that are required for normal growth and maintenance of the body.

There are three main characteristics of vitamins:

1. They are natural components of foods; usually present in very small amounts
2. They are essential for normal physiologic function e.g. growth, and reproduction
3. When absent from the diet, they will cause a specific deficiency

Types of vitamins

Vitamins are categorized into two types: fat-soluble and water-soluble.

Fat-soluble vitamins are soluble in fats.

Vitamin A, D, E and K are fat-soluble vitamins. They are absorbed by fat globules that travel through the small intestines and into the general blood circulation within the body. Unlike water-soluble vitamins, fat-soluble vitamins are stored in the body when they are not in use. Typically, they are stored in the liver and fat tissues.

Water-soluble vitamins are soluble in water.

Vitamins B and C are water-soluble vitamins, which means these vitamins dissolve quickly in the body. Unlike fat-soluble vitamins, water-soluble vitamins are carried to the body’s tissues, but the body cannot store them. Any excess amounts of water-soluble vitamins simply pass through the body. Because these vitamins are needed by our bodies, we need to make sure we intake these vitamins on a regular basis.

Functions and sources of vitamins

Vitamins have many roles in the body. For example, vitamin A helps maintain good vision, Vitamin B9 helps form red blood cells, Vitamin K is needed for blood to clot when we have a cut or wound.

Vitamin B1 (Thiamine)

• It helps with energy production in our bodies.
• Found in whole grains, liver, pork, dried beans, nuts, and seeds

Vitamin B2 (Riboflavin)

• It helps with energy production in our body; affects enzymes that influence the muscles, nerves, and heart. Helps our body use other B vitamins
• Found in soybean, meat and poultry, liver and eggs, mushrooms, milk, cheese, yogurt, and whole grains

Vitamin B3 (Niacin)

• Helps your body to use protein, fat, and carbohydrate to make energy. Helps enzymes work properly in our bodies. 
• Found in mushrooms, peanut butter, meat, fish, poultry, and whole grains.

Vitamin B5 (Pantothenic acid)

• Influences normal growth and development
• Found in almost all food

Vitamin B6 (Pyridoxine)

• It helps our body to make and use protein and glycogen which is then stored as energy in our muscles and liver. It helps form hemoglobin which carries oxygen in our blood.
• It is needed to prevent anemia.
• Found in bananas, beans, nuts, legumes, eggs, meat, bread, and cereals.

Vitamin B7 (Biotin)

• Helps break down protein and carbohydrate; helps the body make hormones
• Found in sweet potatoes, peanuts, liver, egg yolk, bananas, mushrooms, watermelon, and grapefruit

Vitamin B12 (Cobalamin)

• Works with the vitamin folate to make DNA. It is needed for the development of red blood cells and the body’s metabolism
• It is needed to maintain the nervous system, the brain, and the spinal cord. 
• Found in fish, poultry, red meat, dairy products, and eggs.

Folate (also known as folacin or folic acid)

• It helps to produce and maintain DNA and cells. It helps to make red blood cells and prevent anemia. Getting enough folic acid lowers the risk of having a baby with birth defects like spina bifida.
• Found in asparagus, cooked spinach, romaine lettuce, brussels sprouts, beetroots, broccoli, corn, green peas, oranges, bread, pasta, wheat germ, liver, dried beans, soybeans, chickpeas, lentils, sunflower seeds, flaxseeds

Vitamin C

• May help prevent cell damage and reduce the risk for certain cancers, heart disease, and other diseases. Helps heal cuts and wounds and keeps gums healthy. Protects us from infections by keeping our immune system healthy. Increases the amount of iron our body absorbs from some foods.
• Found in citrus fruits such as oranges, grapefruits, and their juices, kiwi, strawberries, mangoes, and papaya.

Vitamin A

• It helps us to see in the day and at night. Protects us from infections by keeping skin and other body parts healthy. Promotes normal growth and development.
• Found in liver, some fish, milk, and cheese

Vitamin D

• Also known as the “sunshine vitamin” since it is made by the body after being in the sun.
• It helps the body absorb calcium and phosphorus for the normal development and maintenance of healthy teeth and bones. It can also help maintain proper blood levels of calcium and phosphorus.
• Found in liver, fish, and eggs.

Vitamin E

• Also known as ‘tocopherol’. It acts as an antioxidant and protects cells from damage.
• It helps the body form red blood cells and uses vitamin K.
• Found in green, leafy vegetables, margarine, vegetable oils, and whole-grain foods.

Vitamin K

• It is needed for bone formation and also helps in bone clotting.
• Found in milk, liver, and green, leafy vegetables such as cabbage

Vitamins and Minerals: What’s the difference?

Vitamins are complex organic substances; minerals are simple inorganic substances.

Vitamins are obtained from plants and animals; minerals are found in soil and rock.

Vitamins are destroyed easily by cooking with heat or chemical reagents; minerals are not vulnerable to heat, sunlight or chemical reactions.

All vitamins are necessary for the body to function properly; not all minerals are required for nutrition.

Vitamin Deficiency Diseases

• Vitamin B2 (Riboflavin) – Ariboflavinosis
• Vitamin B6 – Anemia
• Vitamin B1 (Thiamine) – Beriberi
• Vitamin B7 (Biotin) – Dermatitis and Enteritis
• Vitamin B9 (Folic acid) – Megaloblastic anemia
• Vitamin B12 (Cyanocobalamin) – Pernicious anemia
• Vitamin A (Retinol) – Night blindness
• Vitamin C (Ascorbic acid) – Scurvy
• Vitamin D – Rickets and Osteomalacia
• Vitamin E (Tocopherols) – Deficiency is very rare; mild hemolytic anemia in newborn infants
• Vitamin K (Phylloquinone) – Bleeding diathesis