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A Quick Reference Guide
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Vitamins Vitamins are Vital Minerals and used by the body in a variety of ways. Vitamins are classified as: 1. Fat Soluble Vitamins 2. Water Soluble Vitamins Fat Soluble Vitamins: Vitamins A, D, E and K make up the fat soluble vitamins. Vitamins A, D and K are stored in the liver and vitamin E is distributed throughout the body's fatty tissues. Water Soluble Vitamins: Water soluble vitamins, such as Vitamin C and the B vitamins are stored in the body for only a brief period of time and are then excreted by the kidneys. The one exception to this is vitamin B12, which is stored in the liver. Water soluble vitamins need to be taken daily. Vitamin C (ascorbic acid) and the B complex group make up the nine water soluble vitamins. Vitamin sources, uses deficiency problems:
Deficiency leads to: to: Night blindness Delayed growth and development Destruction of epithelial tissue (i.e. in lungs, intestines, urinary tract, genitals) Cutaneous Lesions (dry and rough skin)
The role of vitamin A Plays a role in mechanisms required for sight Essential for growth and development Required for healthy skin, epithelia and mucosa Effects on certain endocrine glands Important for fertility Essential for proper immune functions β-Carotene: Provitamin A, biological antioxidant
and
Vitamin A (fat-soluble)
found in green vegetables, carrots and liver. Uses: Uses: Maintains the health of the epithelium and acts on the retina's dark adaptation mechanism.
Sources: Sources: Dairy products, eggs, liver. Can be converted by the body from the beta-carotene
Vitamin B (Water-Soluble) * Vitamin B1 (Thiamine):
Sources: Sources: Yeast, egg yolk, liver, wheatgerm, nuts, red meat and cereals Uses: Uses: Carbohydrate metabolism
Deficiency leads to: to: Fatigue, irritability, loss of appetite; severe deficiency can lead to beri-beri.
Conversion of vitamin (B6, folic acid and niacin) into their active co-enzyme forms
* Vitamin B6 (Pyridoxine) The role of vitamin B1 Energy metabolism (co-enzyme) Essential for metabolism of carbohydrates, lipids, proteins (co-enzyme) Required for proper functioning of the nervous system and muscles, which has implications for proper functioning of the cardiovascular system * Vitamin B2 (Riboflavin):
Sources: Sources: Dairy products, liver, vegetables, eggs, cereals, fruit, yeast Uses: Uses: Intracellular metabolism Deficiency leads to: to: Painful tongue and fissures to the corners of the mouth, chapped lips
The role of vitamin B2 Essential for the metabolism of carbohydrates, lipids and proteins (co-enzyme in many reactions) General effect on tissues and organs (maintains health of mucosa) growth and Stimulates reproduction Plays a role in sight mechanisms
Sources: Include meats, whole grain products, vegetables, nuts and bananas. Cooking, storage and processing losses of vitamin B 6 vary and in some foods may be more than 50%. Uses: Uses: To balance the hormonal changes in women; assists in the growth of new cells and the functioning of the immune system; and in controlling moods, behaviour and sex drive. Deficiency leads to: Deficiency of vitamin B6 alone is uncommon; usually it occurs in combination with a deficit in other B-vitamins Poor growth Kidney stones Depression General fatigue Dizziness Nerve problems Irritability Convulsions Cutaneous lesions * Vitamin B12 (Cyanocobalamin):
Sources: Sources: Liver, red meat, dairy products and fish Uses: Uses: Essential for manufacturing of genetic
material in cells. Involved in the production of erythrocytes
Deficiency leads to: to: Pernicious anaemia General fatigue Loss of appetite Gastric atrophy Neuromuscular pain Neurological problems (gait, memory)
The role of vitamin B12 Required for the formation of red blood cells to prevent anemia Essential growth factor Regeneration of folate Involved in fat and carbohydrate metabolism Essential for co-enzyme function, especially in cells of the nervous tissue, bone marrow and gastrointestinal tract. Vitamin B3 (Niacin): Uses: In the digestive and nervous systems; promotes healthy skin. Helps balance good and bad cholesterols. Vitamin B5 (Pantothenic Acid): Uses:: Normal growth; metabolism Uses of fat and sugar to energy. Vitamin C (Ascorbic Acid) (water-soluble)
Sources: Sources: Green vegetables and fruit Uses: Uses: Essential for the maintenance of bones, teeth and
gums, ligaments and blood vessels. It is also necessary for ensuring a normal immune response to infection
Deficiency leads to: to: Scurvy (fatigue, loss of appetite and weight, lowered immune resistance to infections)
The role of vitamin C Multiple roles at a tissue and cell level (synthesis of collagen, absorption of iron, formation of carnitine and tyrosine) Biological antioxidant (free radical scavenger) Stimulates the body’s immune system: defenses against infections and inflammation. Vitamin D (fat-soluble)
Sources: Sources: Fish liver oils, dairy produce. Vitamin D is formed in the skin when it is exposed to sunlight Uses: Uses: Has a role in the absorption of calcium, which is essential for the maintenance of healthy bones Deficiency leads to: to: Rickets in children Osteomalacia in adults
The role of vitamin D Regulation of metabolism of calcium and phosphorus Essential for normal bone development and maintenance
Plays a role in innate immunity by stimulating immune cells proliferation and cytokine production.
The source of this vitamin is best known as being from sunlight, or more accurately, as being made in the body by exposure to UV rays. It promotes the calcium and phosphorous that are vital in forming and maintaining strong bones. It may also be involved in regulating cell growth and maintaining a healthy immune system.
The role of vitamin E Biological antioxidant Protects lipids (cell membranes), proteins, and DNA from oxidation and thereby contributes to cellular health Assists fertility Uses: as a powerful source of antioxidants; is involved in immune system function; DNA repair; the protection of blood cells, the nervous system, muscles and the retinas. Vitamin K (fat-soluble)
Vitamin E (fat-soluble) (f at-soluble)
Sources: Sources: Pure vegetable oils; wheatgerm, wholemeal bread and cereals, egg yoke, nuts sunflower seeds Uses: Uses: Protects tissues against damage; promotes normal growth and development; helps in normal red blood cell formation Deficiency leads to: to: May cause muscular dystrophy Leads to destruction of red blood cells Impaired immune function Long-term impact includes neuromusclar diseases
Sources: Sources: Green vegetables Uses: Uses: Used by the liver for the formation of prothrombin Deficiency leads to: to : Bleeding due to delayed clotting times caused by lack of clotting factors. Patients may show signs of bruising easily and have nosebleeds. Ecchymosis Petechiae Hematomas Oozing of blood at surgical or puncture sites In infants, birth defects such as underdevelopment of the face, nose, bones and fingers.
The role of vitamin K Essential anti-haemorrhaging agent (promotes blood clotting) Helps to maintain bone health
Emerging evidence for potential role in cardiovascular health.
Vitamin K aids in blood clotting, cl otting, liver function and helps form and heal bones. Vitamins and Chemical Names Vitamin A =>> Retinol Vitamin B1 =>> Thiamine Vitamin B2 =>> Riboflavin Vitamin B3 =>> Niacin Vitamin B5 =>> Pantothenic acid Vitamin B7 =>> Biotin Vitamin B9 =>> Folic acid Vitamin B12=>> Cyanocobalamin Vitamin C =>> Ascorbic acid Vitamin D =>> Calciferol Vitamin E =>> Tocoferol Vitamin K =>> Phylloquinone
Frequently Asked Questions 1. The study of Vitamin is known as? Answer: Vitaminology 2. Which Vitamin is known as the anti-infective vitamin ? Answer: Vitamin A 3. What is the source of Vitamin A in Leafy vegetables ? Answer: Carotene 4. Which is the pigment giving yellow colour to Milk ? Answer: Carotene
5. Which is the Vitamin V itamin giving yellow colour to Milk ? Answer: Vitamin B2 6. Unpolished rice is a rich source of which vitamin ? Answer: Thiamine (Vitamin B1) 7. Which Vitamin is used for ELISA test (AIDS) ? Answer: Vitamin B7 (Biotin) 8. Which Vitamin contains Cobalt ? Answer: Vitamin B12 (Cyanocobalamin) 9. Which Vitamin helps to heal wound ? Answer: Vitamin C 10. Which Vitamin helps in blood clotting ? Answer: Vitamin K 11. Which Vitamin helps immunity of body ? Answer: Vitamin C 12. Which is the first artificially synthesized Vitamin ? Answer: Vitamin C
