VITAMINS

VITAMIN DEFINATION
Vitamins can make people's bodies work properly.

We can get vitamins from the foods that we eat every

day and some foods have a lot of vitamins.

Example : fruits and vegetables.

Any of various fat-soluble or water-soluble organic

substances essential in minute amounts for normal
growth and activity of the body.
Any of various organic compounds that are needed in
small amounts for normal growth and activity of the
body.

Most vitamins cannot be synthesized by the body,

but are found naturally in foods obtained from plants
and animals.
 FUNCTIONS OF VITAMINS
Vitamins is very important because they perform
various functions in our body.

Vitamins promote the normal growth by

providing metabolism and ensuring protection
against the viruses.

For the proper growth of the children

Vitamins are very important.

Vitamins also help in the hormones formation, blood
cells and formation of chemicals in our body.

Vitamins are also required for metabolism and they

create metabolically active enzymes which are very
essential for various functions of our body.

Vitamins also assist in forming bones and tissues.

CLASSIFICATION OF VITAMINS

FAT-SOLUBLE VITAMINS

Fat-soluble vitamins are stored in the body's fatty

tissue.

The four fat-soluble vitamins are vitamins A, D, E, and

K.
WATER-SOLUBLE VITAMINS

Water-soluble vitamins – vitamin C and vitamin B

Complex.

The body must use water-soluble vitamins right away.

Any left over water-soluble vitamins leave the body

through the urine.

Vitamin B12 is the only water-soluble vitamin that can

be stored in the liver for many years.
FAT-SOLUBLE VITAMIN FUNCTION
Vitamin A helps form and maintain healthy teeth, bones,
soft tissue, mucus membranes, and skin.

Vitamin D is also known as the "sunshine vitamin," since it

is made by the body after being in the sun.

Ten to 15 minutes of sunshine three times a week is enough

to produce the body's requirement of vitamin D.

People who do not live in sunny places may not make

enough vitamin D.
It is very difficult to get enough vitamin D from food
sources alone.

Vitamin D helps the body absorb calcium, which you

need for the normal development and maintenance
of healthy teeth and bones.

It also helps maintain proper blood levels

of calcium and phosphorus.
Vitamin E is an antioxidant also known as tocopherol.

It plays a role in the formation of red blood cells and

helps the body use vitamin K.

Vitamin K is not listed among the essential vitamins,

but without it blood would not stick together
(coagulate).

Some studies suggest that it is important for

promoting bone health.
WATER-SOLUBLE VITAMIN FUNCTION
Thiamine (vitamin B1) helps the body cells
change carbohydrates into energy.
Getting plenty of carbohydrates is very important during
pregnancy and breast-feeding.
It is also essential for heart function and healthy nerve
cells.
Riboflavin (vitamin B2) works with the other B vitamins. It
is important for body growth and the production of red
blood cells.
Niacin (vitamin B3) is a B vitamin that helps maintain
healthy skin and nerves.

It is also has cholesterol-lowering effects.

Vitamin B6 is also called pyridoxine.

Vitamin B6 helps form red blood cells and maintain

brain function.

Eating larger amounts of protein may reduce vitamin

B6 levels in the body.
Folate (vitamin B9) works with vitamin B12 to help
form red blood cells.

It is needed for the production of DNA, which

controls tissue growth and cell function.

Any woman who is pregnant should be sure to get

enough folate.

Low levels of folate are linked to birth defects such

as spina bifida.
Vitamin B12, like the other B vitamins, is important for
metabolism.
It also helps form red blood cells and maintain the
central nervous system.
Vitamin C, also called ascorbic acid, is an antioxidant
that promotes healthy teeth and gums.
It helps the body absorb iron and maintain healthy
tissue.
It also promotes wound healing.
DAILY REQUIREMENTS OF VITAMIN

FAT-SOLUBLE VITAMINS

Vitamin Men Women Sources

cheese, eggs, oily fish, such as mackerel, milk, fortified low-fat

A 0.7mg 0.6mg
spreads , yoghurt

oily fish, such as salmon and sardines eggs, fortified fat spreads,
D 0.025mg 0.025mg
fortified breakfast cereals, powdered milk

nuts and seeds, wheat germ found in cereals and cereal

E 4mg 3mg
products

green leafy vegetables such as broccoli and spinach, vegetable

K 0.001mg 0.001mg
oils, cereals
 WATER-SOLUBLE VITAMINS

Vitamin Men Women Sources

pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs,
B1 (thiamin) 1mg 0.8mg
wholegrain breads
B2
1.3mg 1.1mg milk, eggs, fortified breakfast cereals, rice, mushrooms
(riboflavin)

B3 (niacin) 17mg 13mg meat, fish, wheat flour, maize flour, eggs, milk

pork, chicken, turkey, cod, bread, whole cereals such as oatmeal, wheat
B6 1.4mg 1.2mg germ and rice, eggs, vegetables, soya beans, peanuts, milk, potatoes,
some fortified breakfast cereals

Folic Acid 0.2mg 0.2mg broccoli, brussels, sprouts, asparagus, peas, chickpeas, brown rice

meat, salmon, cod, milk, cheese, eggs, yeast extract, some fortified
B12 0.0015mg 0.0015mg
breakfast cereals

C 40mg 40mg peppers, broccoli, brussels sprouts, sweet potatoes, oranges, kiwi fruit
 EXCESS & LACK OF VITAMIN
FAT-SOLUBLE VITAMIN

EXCESS LACK
VITAMIN A : nausea, vomiting, headache, VITAMIN A : Dry skin, dry hair, blindness at
loss of appetite, and low-grade fever. night time, and an increase in digestive
infections.

VITAMIN D : kidney damage, heart VITAMIN D : softened bones in adults and

damage, nausea, vomiting, weight loss, bone deformities in children.
muscle weakness, elevated levels of
calcium in the blood.
VITAMIN E : dizziness or an upset VITAMIN E : premature deliveries, low
stomach, fatigue and vomiting. birth weight, unhealthy fat absorption and
nerve anomalies.

VITAMIN K : liver damage VITAMIN K: severe bleeding and easy

bruising
WATER-SOLUBLE VITAMIN

EXCESS LACK
VITAMIN B1 : energy production, eye VITAMIN B1 : beri -beri, muscle cramps
health benefits and improve brain and experience appetite loss, heart
function. failure and water retention.

VITAMIN B2 : migraine headaches, VITAMIN B2 : visual problems and oral

antioxidants, anemia and itching. and nasal sores.
VITAMIN B3 : flush skin and liver
damage
VITAMIN B6 : damaged nerves in
the arms, legs, hands, and feet
and numbness.
VITAMIN B9: help pregnant women
prevent premature birth and neural
tube defects in their babies.
VITAMIN B3: contribute to damage
to the skin and nervous system,
diarrhea and oral sores.
VITAMIN B6 : anemia, itchy, scaly
and patchy skin and convulsions
VITAMIN B9 : loss of appetite,
nausea, anemia, diarrhea, weakness,
weight loss, malnutrition, headache,
mood swing, insomnia, breathing
difficulty, heart palpitations,
paranoia and memory problems.
VITAMIN B12 : helps in depression and VITAMIN B12 : anemia and nerve
production of red blood cells. damage.

VITAMIN C : kidney stones and diarrhea. VITAMIN C : scurvy in adults along with
muscle weakness, easy bruising and
bleeding gums.
THAT’S ALL FROM US..
THANK YOU..