VITAMINS

 

Monica Adhikari,
Sr Dietician, Great Ormond Street Hospital, London

Vitamins are essential for life and contribute to good health by regulating metabolism and assisting the biochemical processes that release energy from digested foods. Therefore vitamin is required in small amounts (micronutrient), to protect health and for proper growth in humans.

Vitamins are divided into two groups: Fat Soluble vitamins and Water Soluble vitamins

Fat Soluble Vitamins: Vitamin A, D, E and K. They are generally consumed along with fat containing foods. Because they can store in body’s fat and they need not be consumed everyday.

Water Soluble Vitamins: B vitamins and Vitamin C. These cannot be stored by the body and must be consumed frequently, preferably everyday.
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Health benefits

Deficiency

Best sources

Excess

 

Vitamin A

Antioxidant

Essential for growth and development.

Maintains healthy vision, skin and mucous membranes

Early deficiency symptoms are night blindness (difficulty adapting to darkness)

Excessive dryness of skin.

Lack of mucous membrane secretion.

Dryness of eyes due to malfunctioning of tear glands.

Carrots

Spinach

Sweet potato

Milk

Cheese

Egg yolk

Liver

Fish

Fish liver oil

Paneer(cottage cheese)

Excess of vitamin A can interfere with growth, damage red blood corpuscles causes skin rash, headaches and nausea

Vitamin D

Essential for formation of bones and teeth. Helps the body absorbs and uses calcium.

In infancy and childhood deficiency of Vitamin D causes deformed bones characteristic of rickets

This is a unique vitamin – your body can manufacture it when you get sunlight on your skin.

Egg yolk

Fish oil

Fortified milk and butter

Excess vitamin D can cause loss of appetite , weight loss, nausea headache depression Deposits of calcium in kidneys

 

Vitamin E

Is an antioxidant and helps protect cells from damage.

Important for health of red blood cells.

Boost immune system.

Vitamin E deficiency is rare in humans.

Premature, very low birth infants (birth weight less 1500 gms or 3 pounds 4 ounce) are risk of vitamin E deficiency

Vegetable oil

Nuts

Green leafy vegetables

Whole grains

Wheat germ

Although vitamin E is stored in the body- overdoses appear to have lower toxic effects than do overdoses of other fat soluble vitamins

Vitamin K

Essential for blood clotting

In new born babies result in hemorrhagic disease as well as pre operative bleeding and hematuria or muscle hematomas

Leafy vegetables

Egg yolk

Soya bean oil

Liver

cheese

Toxicity cannot easily happen with normal dietary intake but can happen if synthetic vitamin k3 is taken-can cause flushing and sweating. Jaundice and anemia


Water Soluble Vitamins: B complex and Vitamin C

B Vitamins

Health benefits

Deficiency

 

Best sources

Excess

Vitamin B1

(Thiamine)

Helps body convert carbohydrates into energy and is necessary for heart muscles and synthesis of nerve - regulating substances

Causes Beriberi

( characterized by muscular weakness, swelling of heart and leg cramps)

May be seen in babies who are formula fed and not supplemented with vitamin B1

Whole grain cereals

Wheat germ (dahlia)

Nuts (peanuts)

Legumes (kidney beans)

Green leafy vegetables

Eggs

Organ meats (liver and kidney)

Toxicity is uncommon, as excess is readily excreted in the urine.

Vitamin B2 (Riboflavin)

Essential for turning carbohydrates into energy and producing red blood cells.

Maintain mucous membrane.

Important for vision.

Cracks and sore at the corners of the mouth, eye disorder, inflammation of mouth and tongue

Sensitivity of light.

Liver

Milk

Meat

Dark green leafy vegetables

Whole grain

Peas

Lentils

Mushrooms

Toxicity is uncommon

 

Vitamin B3 (Niacin)

Helps in release of energy and metabolism of carbohydrates, fat and protein.

Cell respiration.

Aids in digestion and functioning of nervous system.

Causes pellagra

( first symptom is sunburn like eruption that breaks out when skin is exposed to sunlight).

Diarrhea

Mental confusion

Irritability

Indigestion

Muscular weakness

Liver

Chicken

Red meat

Whole grain

Peanuts

Fish

Legumes/dried beans

Milk

Green leafy vegetables

Large doses over long periods cause liver damage and itching and peptic ulcer

 

Vitamin B6 (Pyridoxine)

Absorption and metabolism of amino acids.

Formation of red blood cells.

For the brain and nerves to function.

Skin disorders- dermatitis

Irritability

Insomnia

The deficiency symptoms are very much like B2 and B3

Cereals

Bread

Liver

Spinach

Green beans

Bananas

Eggs

Carrots

Walnuts

No toxicity

Vitamin B12 (cobalamin)

Helps build DNA. Make red blood cells and important for nerve cell function.

Is often due to inability of stomach to produce glycoprotein which aids in absorption of this vitamin.

Pernicious anemia results: (characteristic symptoms of ineffective production of red blood cells and faulty myelin synthesis.)

Liver

Red meat

Milk

Cheese

Eggs

Vegetarians are advised to take B12 supplements

No danger as excess is excreted in the urine

Folate (vitamin B9)

Helps the body make red blood cells, break down protein, keeps heart healthy.

Makes DNA

May be responsible for neural birth defects- a type of birth defect that results in severe brain or neurological disorder.

Signs of deficiency- anemia, red tongue

Carrots

Nuts

Liver

Egg yolk

Melon

Apricots

Pumpkin

Beans

Green leafy vegetables

No danger as excess is excreted in the urine

 

Vitamin C

Formation and maintenance of collagen-a tissue that helps to hold cells together.

Essential for healthy bones, teeth, gums and blood vessels.

Helps to absorb iron and calcium.

Aids in wound healing.

Scurvy-loss of cementing action of collagen and include hemorrhages.

Loosening of teeth.

Cellular changes in the long bones of children.

Oranges

Guava

Fresh strawberries

Lemon

Pineapple

Tomatoes

Spinach

Green peppers

Cabbage

Turnips

Excreted in the urine but prolongs dose can result in formation of bladder and kidney stones.

 

Last Updated On 1/8/2006

 


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