Topics Vitamins Watersoluble vitamins vitamin B vitamin C Fatsoluble vitamins vitamin A vitamin D vitamin E vitamin K 2 Vitamins 3 Vitamins Vitamins are micronutrients ID: 779572
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Slide1
Nutrition and Health
Micronutrients - Vitamins
Slide2Topics
Vitamins
Water-soluble
vitaminsvitamin Bvitamin CFat-soluble vitaminsvitamin Avitamin Dvitamin Evitamin K
2
Slide3Vitamins
3
Slide4Vitamins
Vitamins are micronutrients
They are natural substances found in foods that
have different functions in the human bodyThe human body needs them in very small quantitiesVitamins are essential for good health and growthThere are two groups of vitamins
w
ater-soluble
vitamins
fat-soluble vitamins
4
Slide5Water-soluble
vitamins
5
Slide6Water-Soluble Vitamins
Water-soluble
vitamins dissolve in
waterThe excess water-soluble vitamins from intake will be excreted through urination and cannot be stored in the bodyTherefore, foods rich in these vitamins need to be consumed regularlyWater-soluble vitamins are heat-unstable, and can be lost upon heat treatment of food
Water-soluble vitamins include:
vitamin B complex
(
thiamine,
riboflavin, niacin,
pyridoxine, folate,
cobalamin
)
vitamin
C
6
Slide7Water-Soluble Vitamins
Vitamins
Functions
Sources
Deficiency
Reference
Nutrient Intakes (RNI) **
for
adults per day
Vitamin B
1
(
Thiamine
)
Helps the release of energy from
nutrients
Cereals
, meat, liver, milk and dairy products, eggs and vegetables (including potatoes)Shortage slows growth and developmentMild deficiency causes tiredness and depressionSevere deficiency causes beriberiMen: 1.0 mgWomen: 0.8 mgIncrease intake during pregnancy and lactationVitamin B2 (Riboflavin )Needed for healthy skinHelps release energy to cells and in the body’s use of carbohydratesCereals, milk and dairy products, meat, liver, kidney, eggs, green vegetablesShortage slows growth and developmentMay cause skin and eye problemsMen: 1.3 mgWomen: 1.1 mgIncrease intake during pregnancy and lactationVitamin B3 (Niacin)Involved in the energy producing reactions Helps in maintaining healthy nervous system and skinMeat (especially offal), cereals, potatoes, breadSevere deficiency causes pellagraSymptoms include diarrhoea, dementia and dermatitisMen: 17.0 mgWomen: 13.0 mgIncrease intake during pregnancy and lactation
7
**
Source: British
Nutrition
Foundation
Slide8Water-Soluble Vitamins
Vitamins
Functions
Sources
Deficiency
Reference
Nutrient Intakes (RNI) **
for
adults per day
Vitamin B
6
(
Pyridoxine
)
Needed for the metabolism
of
protein
Helps formation of red blood cells and proper functioning of the nervous systemLiver, kidney, fish, wheat germ, poultry, leafy vegetables, potatoes, cerealsRare, but deficiency in infants can cause convulsionsMen: 1.4 mg Women: 1.2 mgVitamin B9(Folate)Needed for red blood cell productionCereals, nuts and pulses, leafy vegetables (such as spinach)Mild deficiency leads to tirednessA folate deficiency can cause megaloblastic anaemiaDeficiency in the early stages of pregnancy is associated with neural tube defects in foetus200 µg Increase intake during pregnancy and lactationWoman planning pregnancy, or in the first 12 weeks, should supplement their diet with 0.4 mg per day8** Source: British Nutrition Foundation
Slide9Water-Soluble Vitamins
Vitamins
Functions
Sources
Deficiency
Reference
Nutrient Intakes (RNI) **
for
adults per day
Vitamin B
12
(
Cobalamin
)
Helps
prevent certain forms of
anaemia
Helps cells divideProtects nervous systemAll animal foods – liver, fish, meat, cheese, milk, eggsDeficiency can lead to pernicious anaemia and neurological problems1.5 µg Vitamin C (Ascorbic Acid)Maintains body’s connective tissue, important for wound healingHelps iron absorptionHas antioxidant propertiesFruits and vegetables, especially citrus fruits (including oranges and lemons)Deficiency may cause scurvy40 mg9** Source: British Nutrition Foundation
Slide10Vitamin B
10
Slide11Vitamin B
Scientists originally thought there was only one
vitamin B,
but then discovered that there were several more that had similar functions in the bodyThey are all grouped together and are known as the “vitamin B complex”, such asvitamin B1
(thiamine)
vitamin B
2
(riboflavin)
vitamin B
3
(niacin)
vitamin B
6
(pyridoxine)
vitamin B
9
(
folate)
vitamin B12 (cobalamin)11
Slide12Functions of
Vitamin
B
1 (Thiamine)Helps release energy from carbohydratesHelps the body growHelps the nerves work properly
12
Slide13Sources of
Vitamin
B
1 (Thiamine)Vitamin B1 is not stored in the body, so a continuous daily supply is needed Foods that provide vitamin B1 :cereals such as wheat and rice (especially whole grain) and cereal
products
meat
(especially
pork, bacon and ham)
and offal
(especially
liver
,
kidney
and
heart)
eggs, fish
roe
milk and dairy
productsseeds, nuts, beans13
Slide1414
Deficiency of Vitamin B
1
(Thiamine)
Deficiency of vitamin B
1
can cause beriberi
Slide15Beriberi
15
Slide16Functions of
Vitamin
B
2 (Riboflavin)Helps release energy from carbohydrates, fats and proteinsNeeded for growth in children
16
Slide17Sources of
Vitamin
B
2 (Riboflavin)Foods that provide vitamin B2:cereals such as wheat and rice (especially whole grain) and cereal productsmeat (especially pork,
bacon
and
ham)
and
offal
(especially
liver
,
kidney and heart)
eggs, fish roe
milk
and dairy
products
seeds, nuts, beans17
Slide18Deficiency of
Vitamin
B
2 (Riboflavin)Low intake can lead to dryness and peeling skin on the nose, cracks and redness at the corners of mouth, and a swollen tongueIt affects vision, including blurred vision, sensitivity to light, itchy and watering eyes18
Slide19Functions of
Vitamin
B
3 (Niacin)Helps release energy from foodUsed to lower the levels of fat in the blood19
Slide20Sources of
Vitamin
B
3 (Niacin)Foods that provide vitamin B3:cereals such as wheat and rice (especially whole grain) and cereal productsmeat (especially pork, bacon and ham) and offal (especially liver,
kidney and
heart
)
eggs, fish roe
milk and dairy products
seeds, nuts, beans
Although the liver can
synthesise
niacin from tryptophan (a kind of amino acid), the speed is extremely slow
20
Slide21Deficiency of
Vitamin
B
3 (Niacin)Deficiency of vitamin B3 can cause pellagraThe symptoms of pellagra are known as the three D’s:DiarrhoeaDermatitis (rough and sore skin)Dementia (confusion, memory loss, unable to speak properly)
21
Slide22Excess of Vitamin B
3
(Niacin
)Very high dosage may cause liver damage22
Slide23Functions of
Vitamin
B
6 (Pyridoxine)Helps the body use protein, fat and carbohydrateInvolved in enzyme reactions and protein metabolism in the body23
Slide24Sources of
Vitamin
B
6 (Pyridoxine)Foods that provide vitamin B6:liver and kidneypoultryfishwheat germ,
cereals
leafy
vegetables
potatoes
24
Slide25Deficiency of
Vitamin
B
6 (Pyridoxine)Vitamin B6 deficiency is associated with:headachesgeneral aching and weaknessanaemia
25
Slide26Excess of Vitamin
B
6
(Pyridoxine)High dosage may induce poor functioning of sensory nerves26
Slide27Functions of
Vitamin
B
9 (Folate)Folate is the natural form of the vitamin found in food, folic acid is the man-made vitamin in supplements and added to foodsHelps the body use protein
Important
in making red blood cells
Involved
in the synthesis and repair of
DNA (d
eoxyribonucleic acid)
in
the body cells
Aids
rapid cell division and growth, especially the cells in the bone marrow
Folate
helps prevent the foetus from developing major congenital deformities of the brain or spine, including neural tube defects
27
Slide28Sources of
Vitamin B
9
(Folate)Foods that provide folate:green and leafy vegetables (e.g. spinach and Chinese kale)liverfruits (e.g. oranges and berries)
asparagus, okra
beans (e.g. mung
beans and red beans)
and peas (e.g. chickpeas)
28
Slide29Deficiency of
Vitamin B
9
(Folate)Deficiency of folate can lead to a wide range of problems including:effects in the digestive system, such as loss of appetite, nausea, diarrhoea and soreness in the mouthmegaloblastic anaemia
red blood cells are not fully mature and become larger and fewer than normal
therefore, not able to carry enough oxygen to body tissues
congenital deformities in foetus
29
Slide30Effects of
Deficiency
of
Vitamin B9 (Folate) in the Digestive System
30
Slide31Megaloblastic
A
naemia
31
Slide32Congenital
Deformities
in F
oetus32
Slide33Functions of
Vitamin
B
12 (Cobalamin)Cobalamin is needed to form a protective coating around nerve cells to make them work properlyImportant for the production of new cells33
Slide34Sources of
Vitamin
B
12 (Cobalamin)Cobalamin can be stored in the liverSynthesised only by microorganismsTherefore, only presents in animal foods; none in plant
foods, such as
meat
and
liver
poultry and
egg
fish
milk and dairy
products
34
Slide35Deficiency of
Vitamin
B
12 (Cobalamin)Prevents the nerves from working properly and leads to:numbness or tingling, muscle weakness, and problem in walkingparalysis, memory loss and confusionPeople who have problem absorbing cobalamin can develop pernicious anaemia
a condition in which the body does not have enough healthy red blood cells
35
Slide36Vitamin C
36
Slide37Functions of
Vitamin
C
(Ascorbic Acid)Enable the body to absorb iron from foodFor the production of collagen (a kind of protein) in the body
Collagen is the protein in connective tissue which is the substance that binds the body cells together
As an antioxidant which helps protect
the body from polluting chemicals that get into the body – from the air, water or in
food
37
Slide38Sources of
Vitamin
C
(Ascorbic Acid)Foods that provide vitamin C:fruits, e.g. citrus fruits, kiwi fruitvegetables, e.g. green, leafy vegetables (except for lettuce), broccoli, green peppers, potatoesThere is a very small amount of vitamin C in liver and fresh milk
38
Slide39Deficiency of
Vitamin
C
(Ascorbic Acid)A deficiency is rare but is occasionally found in the elderly and children who have very little fresh fruits and vegetables in their dietSlight deficiency of vitamin C may cause
anaemia
because
not
enough iron is
absorbed
39
Slide40Deficiency of
Vitamin
C
(Ascorbic Acid)A severe deficiency causes scurvy with the following symptoms:bleeding gumspoor wound healing damage to bone and other tissues
40
Slide41Deficiency of
Vitamin
C
(Ascorbic Acid)
41
Slide42Fat-soluble
vitamins
42
Slide43Fat-Soluble
V
itamins
Fat-soluble vitamins dissolve in fatsThe excess fat-soluble vitamins from intake will be stored in the body (liver and fatty tissue)The body can retrieve these vitamins when needed, therefore, can consume less than daily needFat serves as a medium for the body to absorb these vitaminsFat-soluble vitamins are relatively
heat-stable as compared to water-soluble vitamins
Fat
-
soluble vitamins include:
vitamin A
vitamin D
vitamin E
vitamin K
Some fat-soluble
vitamins can be easily
oxidised
, e.g. vitamin A and
E
43
Slide44Fat-Soluble
V
itamins
Vitamins
Functions
Sources
Deficiency
Reference
Nutrient Intakes (RNI) **
for adults
Vitamin A –
retinol (a
nimal origin)
Good for night vision, healthy skin and
tissue
Liver
, oily fish, whole milk, butter, margarine, cheese,
eggs
Long-term deficiency may lead to night blindnessMen: 700 µgWomen: 600 µgVitamin A – beta-carotene (plant origin) Beta-carotene is an antioxidant vitamin which might protect against cancerCarrots, green vegetables, orange and red fruits and vegetablesVitamin DWorks with calcium to form healthy bones and teethThe skin can make vitamin D after exposure to sunlightMargarine, oily fish, liverDeficiency in children can cause rickets10 µg 44** Source: British Nutrition Foundation
Slide45Vitamins
Functions
Sources
Deficiency
Reference
Nutrient Intakes (RNI) **
for adults per day
Vitamin E
Good for
healthy
skin.
May
help
protect
against heart
disease
Eggs, nuts, seeds, cereal products, vegetable
oils
Deficiency is rare, normally enough supply in a balanced dietNo RNIs but safe intakes have been set at more than 4 mg for men and more than 3 mg for womenVitamin KInvolved with clotting of bloodGreen vegetables, pulses, fruits, cereals, meat, liverAlso made by bacteria in the large intestineDeficiency is rare, normally enough supply in a balanced dietNo RNIs but safe intake is 1 µg per 1 kg body weight45** Source: British Nutrition FoundationFat-Soluble Vitamins
Slide46Vitamin A
46
Slide47Functions of
Vitamin
A
Helps the body grow and developKeeps the lining of the throat, the digestive system and the lungs moist and free from infectionKeeps the skin healthyMakes a substance in the retina so the eyes can
see well enough in dim light
As an
antioxidant
which helps
stop substances that get into the body from the air, water and
foods
from damaging
it
47
Slide48Sources of
Vitamin
A
Vitamin A can be found in foods in two different forms:Retinol is pure vitamin A primarily found in animal sources that contain fat, e.g. milk, cheese, butter, oily fish (e.g. tuna, mackerel, sardines) and liverBeta-carotene is a precursor of vitamin Afound
in plant foods, e.g. carrots, oranges, red peppers, dark green leafy vegetables,
tomatoes and pumpkin
48
Slide49Deficienc
y
of Vitamin AChildren do not grow properlyDifficult for the body to fight infectionDevelops night blindness which is a condition of not being able to see in dim light and will eventually lead to blindness
49
Slide50Excess of Vitamin A
Too much vitamin A is poisonous to the body
May lead to liver and bone
damage50
Slide51Vitamin D
51
Slide52Functions of
Vitamin
D
Vitamin D is essential for the formation of strong and healthy bones and teeth especially during childhood and adolescenceHelps control the amount of calcium absorbed from food52
Slide53Sources of
Vitamin
D
The skin can make vitamin D after exposure to sunlight in about 10 to 15 minutes and stored in the liverFoods that provide vitamin D:oily fish, like tuna, mackerel and salmonfoods fortified with vitamin D
,
e.g. margarine
liver
cheese
egg
yolks
53
Slide54Deficiencies of
Vitamin
D
If there is a shortage of vitamin D, the calcium cannot be absorbed, and the teeth and bones can become weakThis can lead to rickets in children where the bones become soft and bend out of shape54
Slide55Rickets
55
Slide56Vitamin E
56
Slide57Functions of
Vitamin
E
Vitamin E is an antioxidant which helps stop substances that get into the body from the air, water and elsewhere from damaging itNeeded to make sure that the cell walls in the body stay healthyIt is thought to reduce the risk of people developing some types of cancers and heart disease
57
Slide58Sources of
Vitamin
E
Foods that provide vitamin E:vegetable oils, such as wheat germ, sunflower, safflower, corn and soybean oilsnuts, such as almonds, peanuts and hazelnutsseeds, such as sunflower seedsvegetables, such as spinach and broccolifruits, such as avocado
58
Slide59Deficiency
of
Vitamin
EDeficiency is very rare, intake is normally enough in a balanced diet59
Slide60Vitamin K
60
Slide61Functions of
Vitamin
K
Helps the blood clotthe blood will thicken and “clot” at the place where the injury takes place in order to allow it to be repaired and to stop the body from losing too much blood
61
Slide62Sources of
Vitamin
K
Foods that provide vitamin K:vegetables, especially green, leafy vegetablescheeseliver, baconcoffee, green teaChinese herbal medicineIt is also made by bacteria that live naturally in the intestines
62
Slide63Deficiency
of
Vitamin
KDeficiency is rare, intake is normally enough in a balanced diet63
Slide64References
British Nutrition Foundation (2016).
Nutrition Requirements
. Retrieved from https://www.nutrition.org.uk/attachments/article/261/Nutrition%20Requirements_Revised%20Oct%202017.pdfDietitians of Canada (2014). Food Sources of Folate. Retrieved from http://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/Facts-about-Folate.aspx
Insel
, P. M., Ross, D., McMahon, K., & Bernstein, M. (2019).
Discovering nutrition.
Burlington, MA: Jones & Bartlett Learning.
Otten
, J. J.,
Hellwig
, J. P., & Meyers, L. D. (2006).
Dietary reference intakes: The essential guide to nutrient requirements.
Washington, D.C.: National Academies Press.
64