EtymologyThe term “vitamin" was derived from Vitamine a compound word coined in 1912by the polish biochemist Kazimierz Funk when working at the Lister Institute of Prevention

Essential Nutrients

First and foremost, vitamins are classified as essential nutrients that your body needs in specific amounts to maintain good health.

There are 13 essential vitamins found in the foods you eat. Each vitamin has a specific job to do in your body, so it is important that you get enough of each to prevent a deficiency that could result in health problems.

Vitamin Classification

Vitamins group into two general categories:

Fat-soluble Water-soluble

The fat-soluble vitamins, A, D, E, and K, are stored in the body's fatty tissue and aren't regularly excreted in the urine.

The water-soluble vitamins, Vitamin C and the B-complex vitamins, dissolve easily in water. They're excreted in the urine, so they must frequently be replaced.

Water-Soluble Vitamins

Nine of the 13 essential vitamins are classified as water-soluble vitamins.

That means they are found in great abundance in watery foods such as fruits and vegetables and in the watery components.

Water-soluble vitamins are used immediately by your body or they are excreted in your urine. Unlike fat-soluble vitamins, they cannot be stored in your body.

Fat-Soluble Vitamins

Four of the essential vitamins are classified as fat-soluble vitamins.

Fat-soluble vitamins are found in fatty foods, such as vegetables oils, and the fatty components of meat, poultry, seafood, dairy products, grains and nuts.

The fat-soluble vitamins include vitamins A, D, E and K. Fat-soluble vitamins that are not used right away they are stored in the fatty tissue of body.

Food Sources of Vitamins

Should I get my vitamins from food or supplements? A diet high in fiber and low in fat is the best way

to meet daily nutritional needs. If you closely follow the “food pyramid” then you

should meet the RDA (Recommended Dietary Allowances) for vitamins and nutrients.

Supplements are best when accompanied by a well balanced diet.

Supplements should not replace a healthy diet. Food provides calories and energy that are

required for daily activities, vitamin supplements do not provide energy or calories.

V

Do I need a multivitamin supplement?

It does not hurt to get a little to take a multivitamin daily to ensure proper nutrition.

Most college students are not eating a well balanced diet and could use the added nutrition of a multivitamin.

When choosing a supplement, select one that meets 100-300% of the RDA.

What do Multivitamins contain?

A multivitamin should contain fat-soluble vitamins A, D, E; water-soluble vitamins B1, B2, B6, B12, niacin, pantothenic acid, biotin, folic acid , and Vitamin C.

They will also usually have minerals such as zinc, magnesium, copper, and calcium in them.

What does RDA mean?

Recommended Dietary Allowances

These are suggested levels of essential nutrients considered adequate to meet nutritional needs of healthy individuals.

Vitamins Ao Animal Sources Beef,Eggs,Chicken

Fish,Seafood

o Plant Sources Apple,Apricots,Oranges

Mangos,Watermelon

Kiwis,Plums,Carrot.Peaches.

Vitamins B Vitamin B complex includes B 1

or thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoximine, B12 or cobalamin, and folate folic acids.

Bananas,DatesDairy products

Fish,Figs.Nuts,Seeds,Potatoes

Vitamins C

Green pepper,Peas

Potatoes,Lemons

Strawberries,Pears

Lime,Chicken

Seafood

Vitamins D Breakfast cereals like corn

flakes

Mashed potatoes

Dairy products

Dark green leafy vegetables

Milk,Yogurt

Ice cream

Organ

Vitamins E

Avocado,Tomato

Spinach,Berries

Salmon

Whole grain products

Nuts,Olive oil

Sunflower oil

Vitamins K

Meat,Egg yolk

Whole grain

Vegetables,Peas

Cabbage,Cucumbers

Soybean

Vitamins P

Fruits:• Oranges, Lemons, Lime, Mangos, Grapefruit, Cherries.

Vegetables:•Buckwheat

Garlic•Onions•Tomato

Vitamin Deficiency

Avitaminosis is any disease caused by chronic or long term vitamin deficiency or caused by a defect in metabolic conversion.

VITAMINE A DEFICIENCY

More common in under developed countries.

It causes night blindness, Xerophathalmia , Ketomalcia and complete Blindness.

Since vitamin A has a major role in Phototransduction.

Approximately 250,000 to 500,000 malnurished children in the developing world go blind each year .

Vitamin A deficiency also deminishes the ability to fight infections.

Increase children risk of developing respiratory and diarrheal infections.

Slow bone developing.

Decrease likelihood of survival from serious illness.

Estimated to effect approx one-third ofchildren under age of five.

Thiamine or Vitamin b1 deficiency

Vitamin B1 Deficiency causes Beriberi.

May found in people whose diet consists of mainly polished white rice which is low in Thiamine.

Causes neuropathy through neuron death as it affects on Astrocytes, this causes alteration in uptake through changes I level of astrocytic glutamate , creating excitoticity.

Beriberi causes wasting and partial paralysis resulting from damaged peripheral nerves.

Dry Beriberi is Characterized by:

• Difficulty in walking

• Loss of sensation in hands and feet

• Loss of muscle function

• Mental confusion

• Pain

• Involantary eye movement

• Vomiting

Wet Beriberi is Characterized by:

• Vasodilation

• Increased heartbeat

• Fluid in lungs

• Enlarged heart

• Swelling in lower legs

NIACINE OR VITAMIN B3 DEFICIENCY

Chronic Niacin deficiency causes Pellargra.

Symptoms :

• High sensitivity to light

• Aggression

• Red skin leisions

• Insomia

• Weakness

• Eventually dementia

• Emotional disturbance

VITAMIN B12 DEFICIENCY

Vitamin B12 deficiency cause permanent damage to nervous tissue.

Its deficiency causes Pernitious Anemia which is an Autoimmune disease that destroys Parietal cells in the stomach that secrete intrinsic factors.

Symptoms:

Sensory or motor deficiencies

Fatique

Memory impairment

Irritability

Personality changes

Pernicious anemia

VITAMIN C DEFICIENCY

Its deficiency causes Scruvy.

Vitamin C is required for synthesis of collagen.

Scurvy is often followed by spots on skin , spongy gums and bleeding from mucous membrane.

Person looks pale , feels depressed and is partially immobilized.

As Scruvy advances it leads to open , sprutting wounds , loss of teeth , jaundice , fever , neuropathy and death.

Scruvy patient source of vitamin c

VITAMIN D DEFICIENCY

Deficiency results from inadequate nutritional intake of vitamin D coupled with inadequate exposure to sunlight.

Results in impaired bone mineralization and leads to bone softening disease .

Rickets.

Osteomalcia is bon thinnig disorder that occurs in adults.

Osteoprosis is characterized by reduced bone mineral density , muscle aches and weakness.

Vitamin k deficiency

May occur by disturbed intestinal uptake .

Symptoms include oozing of blood at surgical or puncture sites , risks of massive uncontrolled bleeding , severe malformation of developing bones and deposition of insoluble salts in the walls of atries.

Side effects and overdoses of “VITAMINS”

Hyper-vitaminosis: is refers to a condition of high storage levels of vitamins, which can lead to toxic symptoms.

Types of “Hyper-vitaminosis” are:

Hyper-vitaminosis A

Hyper-vitaminosis C

Hyper-vitaminosis D

Hyper-vitaminosis E

Hyper-vitaminosis K

Common side effects of “vitamin”

In digestion: Nausea

Vomiting

Diarrhea

Headache

Vision

Dizziness

Nerve damage

Flushing of the face

Skin rashes

Possible side effects in other systems

Heamochromatosis

General fatigue

Hair loss

Insomnia

Joints pain

Tinea versicolour

Fanwni syndrome

Niacia

Vitiligo

Scleroderma

Psoriasis

Actinic keratosis

Lupus vulgaris

Health complications associated with vitamins toxicity

Types of nutrients

Role of nutrients

Maximum recommended daily intake

Complications associated with overdoses

Vitamin A Vision health, clear skin, hair/teeth/bone production and maintenance

5, 000 IU Vision problems, general fatigue, liver problems, diarrhea, hair loss.

Vitamin B6 Red blood cells production, healthy blood metabolism.

2mg Depression general fatigue , loss of sensation in hands and feet.

Vitamin C Immune system health, cancer, free radical cell elimination

60mg Headache , hot flashes, general weakness, kidney problems.

Vitamin D Calcium absorption, bones strength, oral health.

400IU Nausea, general weakness, high blood pressure, high cholesterol.

Vitamin E Red blood cell health, metabolism, energy, skin health.

30IU Extreme fatigue, increase blood level, high blood pressure, slower healing.

Anti-VitaminsChemical compounds that inhibits the absorption or action of vitamins.e.g. avidin is a protein in egg white that inhibits the absorption of biotin.Pyrithiamine is similar to thiamine,vitaminB1,that inhibits the enzymes that use thiamine.

Benefits of Vitamins

Vitamin A

Good vision , build and maintain skin, bones, teeth and mucous membrane.

Vitamin B1 (thiamine) Convert carbohydrates into energy , necessary for healthy brain , nerve cells and heart functions.

Vitamin B2 (riboflavin)Convert carbohydrates into energy , essential for growth ,production of RBCs , healthy skin and eyes.

Vitamin B3 (niacin)Release of energy from food , lowers high blood cholestrol .

Benefits of VitaminsVitamin B5 ( pantothenic acid)

Vital for metabolism and production of essential body chemicals.

Vitamin B6 ( pyroxidine )Vital in chemicals reactions of proteins , help to form RBCs.

Vitamin B12Maintain function of nervous system and develop RBCs.

Vitamin C Promote healthy gums and teeth , absorption of iron, healing of wounds and maintain healthy connective tissue.

Vitamin DStrengthens bones and teeth by absorption of calcium.

Vitamin EBoosts immunity in elderly, prevents cataracts and reduce cancers.

Vitamin KHelps in blood clotting.

The EndThank You