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Vitamins
Dr. Priyanka Kumari
Assistant Professor
Department of Home Science
G.B.M.College, Gaya, Magadh University
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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.
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Classification of Vitamins
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Classification of Vitamins
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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
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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.
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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
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Function and Deficiency
• Functions
• Deficiency• Rickets in children,
• Osteopenia, Osteoporosis
• Hair loss
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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
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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
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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
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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)
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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.
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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.
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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
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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
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