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VITAMINS
Vitamins are organic compounds that are essential for the normal functioning and growth of the human body. They are required in small amounts and cannot be synthesized in sufficient quantities by the body, so they must be obtained from the diet or through supplementation. Vitamins play a crucial role in various physiological processes and are classified into two categories:
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Fat-Soluble Vitamins:
- Fat-soluble vitamins are soluble in lipids and are absorbed along with dietary fats in the small intestine. They are stored in the body’s fatty tissues and the liver, and excess amounts can accumulate over time.
- There are four fat-soluble vitamins: vitamin A, vitamin D, vitamin E, and vitamin K.
- Sources of fat-soluble vitamins include animal products, dairy, eggs, certain plant oils, and green leafy vegetables.
- Functions of fat-soluble vitamins include vision (vitamin A), calcium absorption and bone health (vitamin D), antioxidant activity (vitamin E), and blood clotting (vitamin K).
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Water-Soluble Vitamins:
- Water-soluble vitamins are soluble in water and are not stored in the body to a significant extent. They are easily excreted through urine, so regular intake is necessary to maintain adequate levels.
- There are nine water-soluble vitamins: vitamin C and the eight B vitamins (thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, folate, and vitamin B12).
- Sources of water-soluble vitamins include fruits, vegetables, whole grains, legumes, meat, dairy, and fortified foods.
- Functions of water-soluble vitamins include energy production (B vitamins), collagen synthesis and antioxidant activity (vitamin C), and red blood cell formation and nerve function (vitamin B12).
Vitamins are essential for various bodily functions, including metabolism, cell function, immune system support, and the maintenance of healthy skin, eyes, and other tissues. Each vitamin has specific roles and functions in the body, and deficiencies or excesses can lead to health problems. It is important to maintain a balanced diet that includes a variety of nutrient-rich foods to ensure an adequate intake of vitamins.
Vitamin |
Role |
Food sources |
Deficiency disease |
Vitamin A |
Needed for proper functioning of eyes |
liver, carrots, egg |
night blindness |
Vitamin B (A group of vitamins with related functions) |
Carbohydrate, protein, lipid, nucleic acid and alcohol metabolism; neurotransmitter synthesis and nerve function; red blood cell production |
grains, potatoes, bananas |
B1- beriberi, B3- pellagra, B6, B9, B12- anaemia |
Vitamin C |
Involved in iron metabolism; plays a role in the immune system; helps with the formation of collagen for wound repair |
citrus fruit (oranges, lemons etc), tomatoes |
scurvy (results in bleeding gums) |
Vitamin D |
Important in absorption of minerals from the gut (such as calcium and phosphate); works together with calcium and phosphorus in bone / teeth hardening |
full cream milk, oily fish |
rickets (resulting in soft bones, with bowed legs and widened wrists) |
Vitamin E |
Acts as an anti-oxidant |
margarine, soybean oil, fortified cereals, cow’s milk, cheese, orange juice |
depressed immune system, anaemia, poor nerve conduction |