vitamins in diet
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Vitamins in Diet
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What are Vitamins ?Nutrients that our body does not make on its own. Thus we must obtain them from the foods we eat, or via vitamin supplements.
They are essential for providing good health and are necessary for many life functions
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Two types of vitamins
Water-solubleFat-soluble
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Water-soluble Vitamins
Vitamin CEight B vitamins:
Thiamin (B-1)Riboflavin (B-2)Niacin (B-3)Pantothenic acid (B-5)Pyridoxine (B-6)Biotin (B-8)Folic acid (B-9)Cobalamin (B-12)
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Vitamin CAscorbic acid Important in:
o Antioxidant o To bone health, blood vessel health, cell structure
and absorption of iron
Deficiency of C causes: o Weight losso fatigue and joint paino scurvy (bruising easily, bleeding gums, and
tendency for bones to fracture)o reduced resistance to colds and infectionso slow healing of wounds and fractured bones
Vitamin C(cont.)
Men & Women : 60 mg/dayPregnant women: 95 mg/dayChildren: 45 mg/day
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Vitamin B1 ThiaminImportant in:
o Carbohydrate metabolismo Helps body metabolize glucose, affects
central nervous systemDeficiency :
o Beri Beri
o Loss of appetiteo Weakness & Feeling tiredo Insomniao Loss of weighto Depression
Vitamin B1
Men 14+ 1.2 mg/dayWomen 14-18 1.0 mg/day
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Vitamin B2RiboflavinImportant in:
o carbohydrate, fat, and protein metabolismo formation of antibodies and red blood cellsomaintenance of good vision, skin, nails,
and hair
• Deficiencyo Itching and burning eyes
o Cracks and sores in mouth and lips
o Dermatitis
o Digestive disturbance
Vitamin B2 (cont.)
Men 14-70 : 1.3 mg/dayWomen 14-70 : 1.0 mg/day
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Vitamin B3
NiacinImportant in:
o energy production
o maintenance of skin and tongue
o maintenance of nervous system
o health of the digestive track
Deficiency:o Pellagra
o gastrointestinal disturbance, loss of appetite
o headache, insomnia, mental depression
o fatigue, aches, pains and nervousness
Vitamin B3 (cont.)
Men 14+ 16 mg/dayWomen 14+ 14 mg/day
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Vitamin B5
Pantothenic AcidImportant in:
o Metabolism of carbohydrates, protein, alcohol and fat
o Growth
o Helps in the maintenance of the muscle and digestive system.
o Production of hemoglobin.
deficiency is rare.o Symptoms of deficiency include fatigue, insomnia,
personality changes, depression, irritability, vomiting, stomach pains, burning feet, numbness and altered sensation in the arms and legs, muscle weakness, increased risk of infections
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Vitamin B5 (cont.)
Men & Women : 2.2 mg/day
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Vitamin B6
PyridoxineImportant in:
o Production of red blood cells
o conversion of tryptophan to niacin (B-3)
o immunity
o nervous system functions
Deficiency:o nervousness, insomnia
o loss of muscle control, muscle weakness
o arm and leg cramps
o skin lesions 16
Vitamin B6 (cont.)Men 14-50 1.3 mg/dayMen 50+ 1.7 mg/dayWomen 14-18 1.2 mg/dayWomen 19-50 1.3 mg/day
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Vitamin B8
Biotin, also known as vitamin HImportant in:
o Help with formation of some hormones
o Metabolism of proteins and carbohydrates, hair and skin growth, maintaining sugar levels, etc.
Deficiency is rareCofactor biochemistry
o Acetyl-CoA carboxylase
o Propionyl-CoA carboxylase
o Pyruvate carboxylase18
Vitamin B8 (cont.)
Men & Women : 35 µg/day
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Vitamin B9
Folic acid Important in:
o Red blood cell formation and cell divisiono Prevent some forms of cancer, and heart
diseases.
Deficiency:o Anemia, digestive disorders
Men & Women: 400 µg/day
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Vitamin B9 (cont.)
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Vitamin B12
CobalaminImportant in:
o Proper nerve function
o Production of red blood cells
o Metabolizing fats and proteins
o Prevention of anemia
o DNA reproduction
Deficiency:o anemiao nerve damageo hypersensitive skin
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Vitamin B12 (cont.)
Men and Women 14+ : 2-3 µg/day
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Summary of the water soluble vitamins
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Fat-soluble Vitamins
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Vitamin A
RetinolFound in animal and plant sourcesImportant in:
oVision oBone growthoReproductionoCell division and differentiationoHealthy SkinoRegulate Immune System
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Vitamin A (cont.) Deficiency :
o Night blindness
o Decreased resistance to infections
o Extremely dry skin, hair or nails
Hypervitaminosis A leads to toxic symptoms:o Dry, itchy skin
o Headaches and fatigue
o Hair loss
o Liver damage
o Blurred vision
o Loss of appetite
o Skin coloration
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Vitamin A (cont.) Men : 900 µg/dayWomen : 700 µg/day
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Vitamin kImportant in :
o Blood clotting
o Has a role for bone health
o Gamma carboxylation of glutamic
o Also protects against cancer and heart disease.
Mostly made in the intestinesSymptoms of Vitamin K Deficiency:
o Heavy menstrual bleeding
o Anemia
o Nose bleeds and bleeding gums
o Osteoporosis
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Vitamin k (cont.)Men : 80 µg/dayWomen : 70 µg/day
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Vitamin EImportant in :
o Antioxidant
o Promotes normal growth and development
o Promotes normal red blood cell formation
o Acts as anti-blood clotting agent
o Also been known to aid the process of wound healing
• Vitamin E had a 40% lower risk of heart disease
Deficiency: is rare
o Lack of vitality
o Lethargy
o Apathy
o Muscle weakness
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Vitamin E (cont.)Men 18+ : 10 mg/dayWomen 18+ : 8 mg/day
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Vitamin DImportant in :
o Building and maintaining bones and teetho Responsible for absorption and utilization of
calciumo May boost immune systemo May also help decrease certain cancers
Vitamin D deficiency has been in the news a lot lately.
Deficiency may occur from:o Inadequate diet
Vegetarianism, lactose intolerance, milk allergy
o Body unable to absorb needed vitamin Do Limited exposure to sunlight
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Vitamin D (cont.)
Vitamin D Deficiency:oMay lead to osteomalacia and/or
osteoporosis
Hypervitaminosis D:oDoses above 1500 units per day for veryo long periods may cause toxicity.o Symptoms include weakness, polyuria,
intense thirst, and calcification of soft tissues (metastatic calcification),
o especially in renal tissues.34
Vitamin D (cont.) Children = 10 µg/day Adults = 5 to 10 µg/day
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Summary of the fat soluble vitamins
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