Vitamins Vitamins can be divided into two groups

Vitamins

Vitamins can be divided into two groups Water- Soluble Fat -Soluble Vitamin B 1(Thiamin) Vitamin A Vitamin B 2 (Riboflavin) Vitamin D Nicotinic Acid (Niacin) Vitamin E Folate Vitamin K Vitamin B 6 (Pyridoxine) Vitamin B 12 ( Cobalamin) Vitamin C (Ascorbic acids)

Vitamin A (Retinol) beta-carotene in fruits and vegetables are converted into retinol in the body. Sources Functions Fish liver oils • Liver Dairy products Eggs Vegetables Fruits Needed for Normal vision even in dim light Deficiency Symptoms Dry skin Rough skin • Growth in children Reduced Resistance to Infection • Helps protect against infections NIGHT BLINDNESS

Vitamin A Requirements Excess • Too much vitamin A is poisonous or toxic as it is stored in the body and can affect skin and joints especially in children. • Pregnant women are not advised to eat liver which can damage the unborn baby. However Beta carotene does not cause harm and is advisable that pregnant women eat a lot of fruits and vegetables. • Children need a lot for growth and development. • Injections may be required if persons cannot metabolize fats. Stability in foods • Insoluble in water • Unaffected by normal temperature and methods of food preparation

Night Blindness Impaired vision in dim light and in the dark, due to impaired function of specific vision cells (namely, the rods) in the retina.

VITAMIN D Source • Fish • Cod liver oil • Eggs • Dairy Products • Margarines • Also comes from exposure of skin to sunlight. It is made under the skin Function • Needed to absorb calcium and phosphorus for strong bones and teeth. • Blood clotting • Muscle and nerve function • Helps to control the amount of calcium and phosphate in the body Deficiency Symptoms Bone deformities such as rickets in children which causes bones to become soft and weak. Osteomalicia in adults, weakened bones, and bone pain.

Vitamin D Requirements Excess Stability in foods Vitamin D can be produced from the sunlight but can lead Unaffected by cooking methods and processing to toxicity in consumed in large amounts. Too much can cause excess calcium be absorbed into the blood this calcium can be deposited in the lungs and kidneys. In soluble ( does not dissolve in water )

Osteomalicia Osteomalacia refers to a marked softening of your bones, most often caused by severe vitamin D deficiency. The softened bones of children and young adults with osteomalacia can lead to bowing during growth, especially in weight-bearing bones of the legs. Osteomalacia in older adults can lead to fractures.

Rickets is a skeletal disorder that's caused by a lack of vitamin D, calcium, or phosphate. These nutrients are important for the development of strong, healthy bones. People with rickets may have weak and soft bones, stunted growth, and, in severe cases, skeletal deformities. Treatments: Calcium; Vitamin D

Vitamin E Tocopherol Source Vegetable oils Egg yolk Wheat germ Nuts Wholegrain cereal Leafy green vegetables Deficiency Function Symptoms Antioxidant, therefore slows down aging by protecting cell membrane Anaemia and destruction of red blood cells Needed for the formation of red blood cells

Anaemia a condition in which there is a deficiency of red cells or of haemoglobin in the blood, resulting in pallor and weariness.

Vitamin K Sources Deficiency Function Green Leafy vegetables e. g Spinach, callaloo, kale, cabbage, turnip greens, cabbage, dark green leafy vegetables. Assist in the production of coagulation factor in the blood, to enable it to clot properly after an injury. • Cauliflower • Asparagus • Broccoli • Cereals • Soya beans • Beef Liver Assist with the synthesis of bone proteins without vitamin K the bone produce an abnormal protein that cannot bind to the minerals that form the bones. • Green tea • Intestinal track • Disease Deficiency may be very rare Babies are given a vitamin K immediately after they are born in case they become injured. Deficiency can occur if there is a problem with absorption in the intestinal track also after long treatments of antibiotics.

Vitamin K Excess intake rarely occurs. It has been known to increase the risk of Jaundice and cause Haemolytic anaemia

Review Questions 1. List the functions of Vitamin A and D 2. List sources of retinol 3. List the sources of Beta carotene 4. List the food sources of Vitamin D 5. Why is margarine a good source of Vitamin A and D ? 6. What are the symptoms of a deficiency of vitamin A and D? 7. Why are babies prone to Vitamin A deficiency in poor countries ? 8. What is the link between Vitamin D and the mineral Phosphorus and calcium? 9. Why is milk produced in summer richer in vitamin A and D than in winter?

Review questions 10. How does ultra violet light help the body to make vitamin D 11. Why is too much vitamin D dangerous ? 12. What are the functions of vitamin E and K ? 13. List the main sources of Vitamin E and K 14. What is the link between Beta- carotene, Vitamin E and coronary heart disease?

B vitamins Vitamin B is made up of at least 13 substances for this reason it is normally referred to as B- complex. The main Vitamins B complex are highlighted. Theses are Vitamin B 1(Thiamin) Vitamin B 2 (Riboflavin) Nicotinic Acid (Niacin) Folate Vitamin B 6 (Pyridoxine) Vitamin B 12 ( Cobalamin)

Vitamin B 1 Thiamin Deficiency symptoms Sources Functions Whole grains cereal Helps convert carbohydrates to energy Loss of appetite Needed for proper functioning of nerves Inflamed nerves Brown rice Whole meal bread Nuts Eggs Lack of concentration Muscle weakness Fish Depression Milk Can result in Beri

Vitamin B 1 Thiamin Requirements Stability Thiamin cannot be stored in the body so a daily intake is required. Water soluble and some is lost during high temperatures of cooking Increase amounts are necessary during pregnancy, lactation and increased metabolic function e. g Physical activity.

Beri beri • A person with Beri becomes exhausted and looses weight. • Muscles become weak especially in ankles legs and wrist drop. • Fluid retention occurs

Vitamin B 2 Riboflavin Sources • • Wheat bran Green or leafy vegetables Peas and beans Nuts Meat Eggs Fish Functions • • Helps to release energy carbohydrates protein and fats Maintains healthy skin, Deficiency symptoms • • • Cracked lips Soreness of mouth and tongue Dermatitis Hair loss Blurred Vision and dizziness

Vitamin B 2 Riboflavin Requirements Stability Stored in the liver, spleen and kidney but a daily also produced in the bacteria in the small intestines but these do not meet the daily requirement therefore some needs to be consumed Soluble in water and is destroyed if heated with an alkali (bicarbonate of soda) Also exposure to light E. g Milk

Vitamin B 2 Symptoms Cracked lips Soreness of mouth and tongue Dermatitis Hair loss Blurred Vision and dizziness

Folate Source Potatoes Spinach and Green leafy vegetables Brussels sprouts Green beans and peas Bananas Grapefruits and Oranges Yeast extract and Bread Cereals Pulses Dairy Products Function Essential for normal growth Deficiency Symptoms • Failure to grow • Magaloblastic anaemia ( where red blood cells become enlarged and cannot give up their oxygen properly to the body cells • Lack of folates in early pregnancy can lead to spina bifida which causes permanent disability recommend increase consumption and supplement in the first 12 weeks of pregnancy. Formation of red blood cells Required for the release of energy in foods especially amino acids Important for the production of nucleic acids RNA and DNA

Folate Requirements Stability Daily intake is required Folates is soluble in water Increase consumption is necessary during pregnancy and destroyed by prolonged cooking

Spina Bifida Spina bifida is a birth defect that occurs when the spine and spinal cord don't form properly. It's a type of neural tube defect. The neural tube is the structure in a developing embryo that eventually becomes the baby's brain, spinal cord and the tissues that enclose them.

Vitamin B 3 Niacin Sources • Whole grains cereals • Peas and beans • Nuts • Meat • Eggs • Fish Function • Helps to release energy from fats and glucose • Maintains healthy skin, nervous and digestive system Deficiency Symptoms • Loss of appetite • Weight loss • Nausea • Depression • Can result in Pellagra

Vitamin B 3 Niacin Requirements Stability Niacin is needed daily especially during pregnancy and lactation Soluble in water Resistant to heat , oxidation and alkali Very stable during cooking.

Pellagra This disease marked by dermatitis, gastrointestinal disorders, and mental disturbances and associated with a diet deficient in niacin

Vitamin B 5 Pantohenic Acid Source • Most foods especially wholegrain cereals • Wheat germ • Green vegetables • Nuts • Eggs • Fish Function Helps to release energy from fats and carbohydrates. • Beneficial for nervous system • Converts cholesterol into anti- stress hormones • Deficiency Symptoms • Exhaustion • Abdominal pains • Headaches • Cramps Pins and Needles • More prone to infections

Vitamin B 5 Pantohenic Acid Requirements Stability Pantothenic acid has a good stability in most foods during home cooking but is susceptible to leaching. The roasting of meat causes degradation of less than 10%, but the meat drippings contain 20– 25% of the initial vitamin content.

Vitamin B 6 Pyrodoxine Source • Wheat germ Function • Needed for metabolism of carbohydrates, protein and fats. • Green vegetables • • Nuts • Eggs • Fish • Most foods especially wholegrain cereals • Needed for the production of antibodies to fight infection Helps maintain healthy skin Defiency Symptoms • Skin Problems • Cracked lips • Possible PMS • Depression • Kidney stones

Vitamin B 6 Pyrodoxine Requirements Stability B 6 is susceptible to light induced degradation and exposure to water can cause leaching and consequent losses.

Vitamin B 12 Cobalamin Source Liver Meat Pork Beef Animal Products Function • Detoxifies cyanaide brought into the body by smoking and foods Deficiency Symptom • Pernicious anaemia • Nerve Damage, causing tremors • Mental deterioration • Menstrual disorder • Pigmentation of the hands and tiredness • Hypocobalaminemia

Vitamin B 12 Cobalamin Requirements Stability Vitamin B 12 is stable to heat but is sensitive to light, oxygen, acid and alkali.

Hypocobalaminemia Cobalamin absorption is a complex process in the stomach, duodenum, and ileum, requiring a functional exocrine pancreas. Thus, a great number of gastrointestinal diseases like chronic enteropathies, intestinal lymphoma, or exocrine pancreatic insufficiency can lead to hypocobalaminemia.

Pernicious Anaemia These symptoms include nausea (feeling sick to your stomach) and vomiting, heartburn, abdominal bloating and gas, constipation or diarrhoea, loss of appetite, and weight loss. An enlarged liver is another symptom. A smooth, thick, red tongue also is a sign of vitamin B 12 deficiency and pernicious anaemia.

Vitamin C Ascorbic Acid Sources Fresh fruits and vegetables Function • Citrus Kiwi • West Indian Cherries Callaloo • Guavas Broccoli Peppers Tomatoes • Deficiency Symptoms Needed for healthy gums Aches and pains Resistance against infection Nose bleeds Helps in absorption of Iron Scurvy Needed to produce connective tissue Swollen gums Anaemia Haemorrhaging

Vitamin C Ascorbic Acid Requirements Stability Vitamin C is depleted by heat, water and air also in the presence of an alkali

Scurvy generally feeling unwell fatigue loss of appetite nausea diarrhoea fever painful joints and muscles small ‘pinpoint’ bleeding around hair follicles visible in the skin.

Review Questions 1. Name the vitamins in the B group ? 2. List the functions and Food sources of the B Vitamins? 3. Why do people who are very active require plenty Thiamin ? 4. What are the symptoms of beri and how is it caused? 5. What are the symptoms of a deficiency of riboflavin? 6. What are the symptoms of pellagra and how is it caused 7. Why is folates important during pregnancy ? 8. What effects do cooking process have on the main B vitamins? 9. What are the functions of Vitamin C ? 10. What is the connection between Vitamin C and Iron ? 11. List the main Sources of Vitamin C

Review Questions 12. What factors affect the preparation and cooking of food have on Vitamin C? 13. What are the symptoms of a deficiency of vitamin C and what is the diseases associated with it? 14. What effect does preparation and cooking of food have on vitamin C? name of