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Questions and Answers
Which of the following vitamins are fat-soluble?
Which of the following vitamins are fat-soluble?
Which vitamin is known to have antioxidant properties?
Which vitamin is known to have antioxidant properties?
What is a sign of Vitamin A deficiency?
What is a sign of Vitamin A deficiency?
What are the two basic dietary forms of Vitamin A?
What are the two basic dietary forms of Vitamin A?
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The leading cause of blindness in the world is a lack of ___
The leading cause of blindness in the world is a lack of ___
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Vitamin C is a fat-soluble vitamin.
Vitamin C is a fat-soluble vitamin.
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What is a possible consequence of hypervitaminosis A?
What is a possible consequence of hypervitaminosis A?
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What is the RDA of Vitamin A for lactating females?
What is the RDA of Vitamin A for lactating females?
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Match the following vitamins to their correct classification:
Match the following vitamins to their correct classification:
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What are the two forms of Vitamin D?
What are the two forms of Vitamin D?
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Study Notes
Vitamins
- Essential organic compounds for body processes in small amounts
- Do not provide energy but enable the body to use energy from carbs, fats, and proteins
- Classified by solubility:
- Fat-soluble: A, D, E, and K
- Water-soluble: Vitamin B complex and C
Vitamin A
- Found in preformed vitamin A (retinol) and carotenoids
- Retinol is the active form
- Carotenoids are the inactive form found in plants
- More than 600 plant pigments are found in nature, 50 of which are provitamin A such as beta-carotene
- Functions:
- Vision, bone growth, reproduction, and cell division
- Regulates the immune system
- Antioxidant (specifically carotenoids)
- Helps manufacture sex hormones and growth processes
- Affects protein synthesis and growth of bones and teeth
- Increases body immunity, prevents cancer, and helps in the manufacture of red blood cells
- Contributes to skin and cellular health
Vitamin A Food Sources
- Animal sources: eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, and fish oil
- Plant sources:
- Orange and yellow vegetables and fruits: carrots, sweet potatoes, cantaloupe, apricots
- Beta-carotene sources: broccoli, spinach, and most dark green, leafy vegetables
Vitamin A Deficiency
- Night blindness
- Dry skin and increased susceptibility to infections
- Avitaminosis A can result in blindness or xerophthalmia (serious eye disease characterized by dry mucous membranes of the eye, caused by a deficiency of vitamin A)
- Leading cause of blindness in the world, particularly in poor rural areas, the elderly, people with liver disease, and those with AIDS
Vitamin A RDA (Recommended Daily Allowance)
- Infants (0-6 months): 400 μg/day
- Infants (7-12 months): 500 μg/day
- Children (1-3 years): 300 μg/day
- Children (4-8 years): 400 μg/day
- Males (9-13 years): 600 μg/day
- Males (14-18 years): 900 μg/day
- Males (19-70+ years): 900 μg/day
- Females (9-13 years): 600 μg/day
- Females (14-18 years): 700 μg/day
- Females (19-70+ years): 700 μg/day
- Pregnancy: 770 μg/day
- Lactation: 1300 μg/day
Hypervitaminosis A
- Excess Vitamin A can have serious consequences
- Single vitamin supplements should be avoided
- Signs: birth defects, hair loss, dry skin, headaches, nausea, dryness of mucous membranes, liver damage, bone and joint pain
- Symptoms tend to disappear when excessive intake is discontinued
Vitamin D
- Present in two forms:
- D2 (ergocalciferol): formed in plants
- D3 (cholecalciferol): formed in humans from cholesterol in the skin when exposed to ultraviolet light
- Both equally effective in human nutrition
- Heat-stable and not easily oxidized: not harmed by storage, food processing, or cooking
Vitamin D Functions
- Absorption of calcium and phosphorus
- Bone health
- Cell growth and development
- Immune system function
Vitamin D Sources
- Sunlight exposure: 10-15 minutes (more for darker skin) twice to three times a week
- Foods: fatty fish (salmon, tuna, mackerel), egg yolks, fortified milk, fortified cereals
- Supplements
Vitamin D Deficiency
- Rickets (in children)
- Osteomalacia (in adults)
- Increased risk of fractures
- Muscle weakness
- Impaired immunity
Vitamin D RDA
- Varies depending on age, gender, and sun exposure
- Consult with a healthcare professional to determine the appropriate dosage for individual needs
Vitamin E
- A group of fat-soluble compounds called tocopherols
- Acts as an antioxidant, protecting cells from damage caused by free radicals
- Found in: vegetable oils (sunflower, safflower, corn, soybean, wheat germ, and olive oil), nuts, seeds, leafy green vegetables, whole grains
Vitamin E Deficiency
- Rare but can cause:
- Nerve damage
- Muscle weakness
- Anemia
- Impaired immune function
Vitamin K
- Essential for blood clotting and bone health
- Found in: leafy green vegetables (kale, spinach, collard greens), broccoli, Brussels sprouts, cabbage, liver
Vitamin K Deficiency
- May cause:
- Excessive bleeding
- Bruising
- Slow wound healing
Vitamin K RDA
- Varies depending on age and gender
Vitamin B Complex
- Group of water-soluble vitamins
- Involved in various metabolic processes such as:
- Energy production
- Cell growth and repair
- Nervous system function
- DNA synthesis
Vitamin B Complex Members
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate (B9)
- Cobalamin (B12)
Vitamin B Complex Food Sources
- Whole grains
- Leafy green vegetables
- Legumes
- Meat
- Poultry
- Fish
- Eggs
Vitamin B Complex Deficiency
- Can cause various problems depending on the specific vitamin deficiency
Vitamin C (Ascorbic Acid)
- Water-soluble antioxidant that plays a role in:
- Immune system function
- Collagen synthesis
- Wound healing
- Iron absorption
Vitamin C Food Sources
- Citrus fruits (oranges, grapefruits, lemons)
- Berries (strawberries, blueberries, raspberries)
- Tomatoes
- Potatoes
- Green peppers
Vitamin C Deficiency
- Scurvy (symptoms include fatigue, weakness, gum disease, slow wound healing)
Vitamin C RDA
- Varies depending on age, gender, and smoking status
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