Vitamins Notes -BHM and IHM Food Science and Nutrition

Introduction

A vitamin can be described as an organic compound, molecules or micro-nutrients essential in small amounts as a vital component for an organism for proper metabolic functions.

Casimir Funk, a Polish biochemist, released his findings on the first vitamin in 1911 so he is considered as the father of vitamins and vitamin therapy.. The name “vitamin” is derived from “vita,” which means to give life, and “amine” (although not all vitamins are amines). Humans need only a few milligrams or micrograms of vitamins everyday, but despite this, they are indispensable to our health. Vitamins are organic substances. There are currently thirteen vitamins that are widely acknowledged, each of which supports human health in a different way. These micronutrients are truly nutritional powerhouses that are necessary for a vigorous and healthy existence, whether it be the immune-boosting vitamin C or the vision-preserving vitamin A.

Although vitamins don’t actually contain energy, they do assist in regulating energy process in the body.

To function effectively, the human body altogether needs 13 necessary or essential vitamins.

Difference between Fat Soluble Vitamins and Water soluble Vitamins

Water Soluble Vitamins

They are group of essential vitamins that dissolve in water and are not stored in body to a significant extent.
Instead they need to be regularly replenished through diet because excess amounts are excreted in urine.

It includes vitamin B- complex (including B1. B2, B3, B5, B6, B7, B9 and B12) and Vitamin C (also called ‘ascorbic acid’)

• Vitamin C (Ascorbic Acid)

Sources: Guava, tomato juice, sweet potato, tangerine, berries, spinach, leafy greens, Citrus fruits like oranges and lemons, broccoli, goatmeat, chestnuts, black currant, etc

Functions of Vitamin C

1. eye health- reduced risk of eye
2. It improves absorption of non-heme iron
3. It may reduce allergic reaction
4. It improves mood regulation
5. It enhance immune system.
6. It helps the body to fight infections.
7. It aids in the prevention of cardiac problems i.e. heart diseases.
8. It acts as antioxidant by protecting our body from the formation of free radicals.
9. It plays important role in the synthesis of collagen, the structural protein that knits together our bones, muscles, and tissues, providing vital support and integrity to the body’s connective tissues.

Deficiency of Vitamin C causes diseases like scurvy, skin problems, anemia, gingivitis, loss of teeth (gum diseases).

Recommended Dietary Allowance

The RDA of vitamin C is 90 mg for adult men and 75 mg for adult women daily. Excess absorption of vitamin C also may lead to kidney stones, sometimes.

• Vitamin B

Vitamin B1 (Thiamine) : It helps in functioning of nervous system. Simply, it aids in proper nerve functions and energy metabolism. It also helps in producing energy from carbohydrates. It helps in stabilizing the appetite.
The RDA of vitamin B1 is 1.5 mg and 1.1 mg for men and women respectively.
Deficiency causes Beriberi, Cataract, Wernicke, Korsakoff.

Vitamin B2 (Riboflavin) : It acts as an antioxidant and also promotes healthy skin & vision.
The major sources are dairy, eggs, and meats while leafy green vegetables’ and enriched grains contains in little amount.
The RDA for men is 1.7 mg and 1.3 mg for women.
Deficiency causes cheilosis, glossitis, dermatitis, oily skin

Vitamin B3 (Niacin) : It can be found in almost all the foods but the meat items are the major sources. Vitamin B3 can also be made by the body itself from the amino acids tryptophan. It aids in production of sex & stress related hormone. Niacin plays a key role in converting food into energy by helping the body process fats, proteins, and carbohydrates. Also, it helps in maintenance of ski and tongue.
The RDA for men is 19mg and 15mg for women.
Deficiency may cause pellagra

Vitamin B5 (Pantothenic Acid) : It produces steroid hormones as well as cholesterol. It supports keeping the digestive system healthy.
Sources: Sweet potato, lentils, dried peas, chicken, broccoli, yogurt, avocado and mushroom
The average daily RDA is 6 mg for human body.
Deficiency causes insomnia or depression, fatigue, vomiting, pain in stomach, burning feet, etc.

Vitamin B6 (Pyridoxine) : It helps to make several neurotransmitters. It also helps to make hormones serotonin. It also aids in production of RBC. Additionally, it helps in conversions of tryptophan to niacin (Vitamin B3).
Sources: Beef, fish and poultry, eggs
Deficiency causes: Confusion, nervousness, insomnia, arm and leg crams

Vitamin B7 (Biotin) Hair and nails are strengthened as a result. Additionally, it aids in the production of fatty acids. It functions as a coenzyme in the metabolism of protein, lipids, and carbohydrates.
Sources: meat, legumes, milk, egg yolk, whole grain products, etc
The RDA is 30 mcg. Deficiency may lead to hair loss, cheilosis, Glossitis

Vitamin B9 (Folate) It aids in the synthesis of DNA and RNA. Additionally, it is crucial for the development of the neural tube, which gives rise to the skull and spine, during pregnancy and during fetal development. Additionally, it is necessary for healthy cell division.
Source: It is largely available in liver, yeast extract, green leafy vegetables and orange juice
Deficiency may leads to gingivitis (inflammation of gum), poor growth or birth defects

Vitamin B12 (Cobalamin) It is required for proper red blood cell formation.
Source: Mainly in animal products like milk, egg and meat.
Deficiency may lead pernicious anemia (decrease in RBC), hypersensitive skin, etc.

Characteristics of Water Soluble Vitamins

1. It dissolves in water
2. Absence of Storage
3. Sensitive to heat and light
4. No fat storage – can’t be stored
5. Rapid excretion through urine

Fat Soluble Vitamins

• Vitamin A (Retinol, Retinal and Retinoic acid)

In plants, it is present as beta (β) carotene which is provitamin or precursor of vitamin A. It needs to eb convert into vitamin A then only it can be utilized.

12 micrograms (μg) of beta carotene is equals to 1 retinol.

Sources of Vitamin A

Animal sources are the best place to find such intact vitamin A. Numerous foods contain them, including liver, whole milk, fatty fish, eggs, cheese, and butter. Additionally, it can be found in plant-based foods like dark leafy greens, orange and yellow vegetables like carrots and sweet potatoes, as well as fruits like mangoes, cantaloupe (melon varieties) and apricots.

These types of food contain beta-carotene from plants and retinol from animal sources, which the body can transform into active vitamin A.

Functions of Vitamin A

1. Epithelial tissues need vitamin A to maintain their integrity.
2. In low light, it preserves normal eyesight.
3. It helps to maintain surface lining of eyes.
4. It strengthens the immune system.
5. It prevents night blindness.
6. It also promotes growth of bone.
7. It helps to keep mucous membrane healthy and proper functioning.

Deficiency of vitamin A causes night blindness.

Symptom’s of Deficiency:

1. decreased ability to fight infections
2. Extremely dry skin, nails or hair
3. Reduced growth
4. Night blindness

In terms of vitamin A, the Recommended Dietary Allowance (RDA) is
For Men = 900 μg
For Women = 800 μg
Children (1-3 years): 300 μg
Children (4-8 years): 400 μg
Children (9-13 years): 600 μg

• Vitamin D (Calciferol)

It is also referred as ‘sunshine vitamin’ as body can synthesize it with the help of sunlight. The Recommended Dietary Allowance (RDA) is 10 micrograms or 400 IU.

Sources of Vitamin D

1. Exposure of sun or action of sunlight on the skin
2. Fish liver oil
3. Eggs
4. Fatty fish such as Tuna, Salmon, trout, sardines, mackerel, etc.
5. Cod liver oil
6. Margarine
7. Fortified foods: Various food items are fortified with vitamin D, including milk, orange juice, cereals, and some dairy products.

Vitamin D is of 2 types:

1. D2 (Ergocalciferol)

It is derived from ergosterol. It is of plant origin

2. D3 (Cholecalciferol)

Synthesized in skin exposed to sunlight.

Functions of vitamin D

1. It is required for absorption of calcium and phosphorous from small intestine in the presence of hormones of parathyroid and thyroid gland.
2. It is required for formation and mineralization of bones and teeth.
3. It helps in regulating calcium and phosphorous levels in blood.
4. It promotes calcium homeostasis.

Sign of Deficiency

It is rare but also it may leads to ‘Rickets’ in children and ‘Osteomalacia’ in adults.

• Vitamin E (Tocopherol)

Functions of Vitamin E

1. It posses antioxidant property and thus prevents oxidation of vitamin A in intestine.
2. It stops the cell membrane’s PUFA from oxidizing.
3. It maintains integrity of cell membranes by preventing oxidative changes.
4. It prevents degenerative diseases reduces risk of cancer.
5. The possibility of heart disease may be decreased.
6. It promotes normal growth and development of body.
7. It promotes normal RBC formation.
8. It acts as anti-blood clotting agent.
9. Additionally, it has been known of promoting wound healing.

Sign of Deficiency

Deficiency is extremely rare and accompanied almost always by deficiency of other fat soluble vitamins.

1. Anemia
2. Disruption of RBC cell membrane
3. not being able to focus
4. muscular trembling i.e. weakness of muscle

Recommended Dietary Allowance

The recommended Dietary Allowance of Vitamin A is 10 mg for men and 8 mg for women. Vitamin A toxicity is extremely rare.

• Vitamin K

Types of Vitamin K

Vitamin K1 (phylloquinone) It is primarily of plant origin. It can be found in several plant oils and leafy green leafy vegetables like kale, spinach, and broccoli. It is the main food source of vitamin K.

Vitamin K2 (Menaquinone) It is of animals origin. It is synthesized by gut bacteria and present in several fermented and animal-based meals. It affects the condition of the bones.

Vitamin K3 (Menadione or Menaphthone) It is produced in commercial sector. Instead of a human nutritional or medicinal form of vitamin K, it’s mostly used for industrial and research applications.

Sources of Vitamin K

1. Eggs
2. Spinach
3. Beef
4. Liver
5. Cauliflower
6. Broccoli
7. Tomatoes, etc.

Functions of Vitamin K

1. It aids in the normal blood clot formation.
2. It helps in activation of prothrombin which leads to formation of thrombin.
3. It helps in synthesis of protein in bone, plasma and kidneys.
4. It helps to maintain strong bone.

Recommended Dietary Allowance

The RDA of Vitamin K for men and women is 80 μg and 65 μg respectively.

Sign of Vitamin K Deficiency

Its deficiency may leads to increased bleeding and hemorrhage.