VITAMINS

They are complex organic compounds made up of carbon, hydrogen and

oxygen. They are classified into two main groups.
1 Fat soluble vitamins A, D, E, and K
2. Water soluble vitamins- vitamin B complex and vitamin C.

FAT SOLUBLE VITAMINS

VITAMIN A (RETINOL)

FUNCTIONS

-For formation of a substance called the visual purple, a pigment which is

formed in the retina of an eye to enable it to see in the dim light.
-For keeping the mucous membranes in the throat, digestive system and
respiratory tract moist and free from infection.
-Required for normal growth in children especially bones and teeth.
-Required for the health and maintenance of the skin.

SOURCES
Animal-vitamin A is found as retinol in animal foods such as milk, cheese,
oily fish, and eggs.

Plants- Vitamin A is found as beta carotene in plant foods. During digestion

carotene is converted to retinol. Carotene forms the yellow I orange pigment
in plant sources. In green vegetables the colour is masked by chlorophyll.
Examples are carrots, tomatoes, cabbage, parsley, spinach.

REQUIREMENTS
-Children- need plenty for growth and development.
-Expectant and nursing mothers- extra is needed for development of a baby
and maintenance of the mother.
*People who can’t digest or absorb fat well may need vitamin A injections
to overcome this.
DEFICIENCY
 Night blindness- The retina stops making visual purple and vision in
dim light is impaired (weakened).
 In severe cases the structure of the eye deteriorates and eventually
ruptures causing total blindness (xeropthalmia).

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  Skin and mucous membranes become dry and infected and resistance
to diseases is reduced.
 Growth in children is retarded.

STABILITY
Fat is soluble in fat, insoluble in water, heat stable.

VITAMIN D (CHOLECALCIFEROL / CALCIFEROL)

FUNCTIONS
-Helps in absorption of calcium and phosphorus in the small intestine.
-Helps in the excretion of phosphates in the kidneys.
-Required for proper formation of bones and teeth. It works with calcium to
form strong bones and teeth.

SOURCES
Animal- liver, egg yolk, oily fish, milk and dairy products.
Plants- spinach, green beans.
Vitamin D is added to margarine by law.
Sunlight is also an important source. When the body is exposed to the
ultraviolet rays of the sun, a substance under the skin (dehydrocholesterol) is
converted to cholecalciferol.

REQUIREMENTS
-Children- need more for the growth of bones and teeth.
-Expectant women- need more for the formation of the skeletal system of the
foetus.
-Old people- for the maintenance of strong bones.

DEFICIENCY DISEASE
 Rickets- it is characterized by failure of new bones and cartilage to
calcif’ adequately resulting in bone deformities. Bones become weak
and the bones of legs may bend under the weight of the body.
 Osteomalacia- it is an adult form of rickets. It occurs particularly in
the elderly and can result in serious fractures even after a minor fall.
 Retarded growth in children.

-Too much is associated with hypercalcemia in children.

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-Too much can also lead to excess absorption of calcium into the blood.
Extra calcium is deposited in lungs and kidneys and can cause death.

STABILITY
Fat soluble, insoluble in water, heat stable, unaffected by oxygen, acids or
alkalis.

VITAMIN E (TOCOPHEROL

FUNCTIONS
-It acts as an antioxidant. Because of its antioxidant effects it protects against
health conditions such as heart diseases, cancer and stroke.
-It is essential for maintenance of a healthy immune system as it protects the
thymus glad and circulating white blood cells from damage.
-For development of the retina and protects the eye against damage
associated with the formation of cataracts.

SOURCES
Animal- milk, milk products, egg yolk
Plant- lettuce, peanuts, spinach, seeds, broccoli, avocado.

DEFICIENCY DISEASE
-Deficiency is rare but people who can’t absorb fat may show signs of an
increased breakdown of red blood cells, muscle tissue damage and swelling
of adipose (fatty) tissue.
-Increased risk of disease.

STABIILITY
Fat soluble, insoluble in water, stable to heat and acids, unstable to alkalis
and UV
(ultraviolet) light.

VITAMIN K (PHYLLOQUINONE)

-It assists in the production of coagulation factors in the blood and enables it
to clot properly after an injury.

SOURCES

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Animal- liver
Plant- leafy vegetables such as spinach, lettuce, cabbage.
Bacteria normally present in the intestinal tract also supplies vitamin K.

DEFICIENCY DISEASE
Haemorrhage- the blood doesn’t clot after an injury.

STABILITY
Fat soluble, water insoluble, heat stable.

WATER SOLUBLE VITAMINS

B GROUP VITAMINS

GENERAL PROPERTIES
-Water soluble.
-Lost in processing.
-Unstable at high temperatures.
-Sensitive to alkalis, light and oxidation.

VITAMIN B1 (THIAMINE)

FUNCTIONS
-Involved in the complex series of metabolic reactions that release energy
from carbohydrates.
-For normal growth of children and for general good health.
-For normal functioning and maintenance of nerves.

SOURCES
Animal- poultry, pork, fish, eggs, bacon, liver, heart, kidney.
Plat- nuts, peas, beans, lentils, yeast, oats, thiamine enriched flours and
cereals.

REQUIREMENTS
It is not stored by the body so it should be eaten everyday. Intake should be
increased during pregnancy and lactation.

DEFICIENCY
-Depression, irritability, reduced ability to concentrate, fatigue, muscle
cramps.

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-Growth retardation in children.
-Painful inflamed nerves, muscles become weak, reflexes are reduced.
-Severe deficiency causes beriberi which is characterized by the following:
exhaustion, weight loss, muscles become weak especially in the legs, ankles
and wrists drop, muscle wasting, paralysis, heart failure, fluid may be
retained in tissues causing swelling.

STABILITY
Soluble in water, some is destroyed by heat during cooking.

VITAMIN B2 (RIBOFLAVIN)

FUNCTIONS
-For normal growth.
-Required for release of energy from food especially amino acids and fat by
oxidation.
-For normal growth, repair and development of body tissues.

SOURCES
Animal- offal (liver, kidney), milk, cheese, oily fish, eggs.
Plant- dark green leafy vegetables, yeast.

REQUIREMENTS
A daily supply is needed for all age groups. Intake should be increased
during pregnancy and lactation.

DEFICIENCY DISEASE
-Failure to grow and develop.
-Skin lesions (wounds), dermatitis (skin disorder) and conjunctivitis
(disorder of the outer membrane of the eye).
-Swollen cracked lips, mouth and tongue.
-Blurring itching of eyes. (Sensitivity to light).

STABILITY
-Water soluble, destroyed if heated in the presence of an alkali e.g.
bicarbonate of soda. Destroyed by exposure to light, that is why food
sources e.g. milk should be stored in the dark.

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VIAMIN B3 (NIACIN / NICOTINIC ACID)

FUNCTIONS
-Essential for normal functioning of the brain and nervous system.
-Helps in the release of energy from food especially carbohydrate by
oxidation
-Essential for synthesis of various hormones.
-For the manufacturing of enzymes.

SOURCES
Animal- Chicken, fish, dairy products.
Plant- yeast, wheat bran, peanuts, wholegrain products, fruits, vegetables.
The amino acid tryptophan can be converted to niacin in the body.

REQUIREMENTS
More is needed during lactation and feeding.

DEFICIENCY
It results in pellagra which has the following symptoms:
 Dermatitis- especially on the skin exposed to the sun.
 Dementia- loss of memory, confusion, depression.
 Diarrhoea- abdominal discomfort, loss of appetite, loose, frequent
stools.
 Depression
 Death

STABILITY
Readily soluble in water but resistant to heat, oxidation, and alkali. It is the
most stable in the B- complex.

VITAMIN B6 (PYRIDOXINE)

FUNCTIONS
-Involved in the release of energy from foods.
-Helps in maintaining a healthy immune system.
-For healthy development of the nervous system.
-Promotes growth and formation of new cells.

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SOURCES
Animal-liver, pork, eggs, milk, kidney, heart, chicken, fish.
Plant- yeast, wheat grain, bran, cabbage.

DEFICIENCY
-Retarded growth.
-Dermatitis-Greasy inflammation of the skin and cracking of lips and the
tongue.
-Deficiency can affect development of a baby’s nervous system in pregnant
women.

STABILITY
Water soluble, destroyed in cooking and processing.

VITAMIN B9 (FOLATE / FOLIC ACID)

FUNCTIONS
-Important for production of nucleic acids RNA and DNA.
-Essential for normal growth.
-Essential for formation of red blood cells (erythrocytes).
-Required for energy from foods especially amino acids.

SOURCES
Animal- Liver, dairy products.
Plant- Okra, potatoes, peas, bananas, yeast, green leafy vegetables,
grapefruit, pulses, cereals.

REQUIREMENTS
A daily supply is required and should be increased during pregnancy
especially in the first trimester (first three months).
DEFICIENCY
-Failure to grow properly.
-Megaloblastic anemia- red blood cells become enlarged and cannot give up
oxygen properly to the body.
-A lack of folate in pregnancy (especially in the first trimester) may lead to a
condition called spina bifida in the baby which causes permanent disability.

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STABILITY
Water soluble, stable to acids, sensitive to alkalis, oxidation and light.
VITAMIN B12 (COBALAMIN)

FUNCTIONS
-Helps in formation of red blood cells in the marrow.
-Helps in metabolism of amino acids as well as other enzyme systems
throughout the body.
-For the upkeep of nerves.

SOURCES
Animal-liver, meat, fish, eggs, milk and dairy products.

REQUIREMENTS
It is produced by bacteria and is only found in useful amounts in animal
foods therefore vegetarians may have an insufficient intake. Requirements
are higher in pregnancy and lactation.

DEFICIENCY
-Megaloblastic anemia- Red blood cells become enlarged and their
reproduction is slowed down resulting in slowed fewer red blood cells in
circulation.
-Nerve damage.
-Increased susceptibility to infection.

STABILITY
Water soluble, destroyed by processing, stable to acids, alkalis, heat and
oxygen.

VITAMIN C (ASCORBIC ACID)

FUNCTIONS
-To make connective tissue which binds body cells together.
-Assists in absorption of non- haemoglobin iron from small intestines during
digestion.
-Strengthens the body’s resistance to infection.
-For production of blood, walls of blood vessels.
-Helps heal wounds.
-Assists in building strong bones and teeth.

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SOURCES
Vegetables- cabbage, spinach, broccoli, green pepper.
Fruits- citrus fruits such as oranges, lemons, grape fruit, pineapples,
strawberries.

REQUIREMENTS
A daily supply of vitamin C is required. Requirement increases as a result of
major surgery or a severe illness, pregnancy to meet demands of a foetus,
and during lactation for milk production.

DEFICIENCY
-Scurvy- Formation of connective tissues is impaired and walls of capillaries
weaken and this results in bleeding. Gums swell and bleed easily, wounds,
cuts and burns do not heal.

STABILITY
 Vitamin C is quickly and easily destroyed by the following
conditions:
 Heat-(Dry or moist) so cook quickly.
 Exposure to air- this leads to oxidation of ascorbic acid into a form
which is useless to the body, so such foods should be stored for a
short time. Cook with lid on to minimize oxidation.
 Presence of an alkali- e.g. bicarbonate of soda causes vitamin C to be
oxidized.
 Water- vitamin C dissolves in water so avoid soaking, use cooking
liquids for sauces and cook in a little water as quickly as possible.

WATER

FUNCTIONS
-70% of the human body is water.
-Required for all body fluids e.g. digestive juices, mucus, saliva, blood,
sweat, urine, lymph.
-Regulates body temperature.
-To transport nutrients, oxygen, carbon dioxide, hormones, enzymes
throughout the body.

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-It lubricates joints and membranes.
-Some nutrients need to dissolve n water for proper absorption.
-Required as part of many metabolic processes.
-Provides water soluble vitamins.

SOURCES
Many foods contain water such as fruits and vegetables. Some are drinking
water, tea, milk, juice, etc.

REQUIREMENTS
2 to 3 litres of water is needed a day. Intake must equal loss in order to
maintain a balance.
Extra is required:
-During illness when the increased temperature or fever results in increased
sweating.
-If vomiting or diarrhea has occurred, both of which can lead to rapid
dehydration especially in babies.
-In lactation for milk production.
-After an intense physical activity e.g. sport.

DEFICIENCY
Insufficient water intake leads to dehydration.

# Replacing the water lost is rehydration.

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MINERALS
They are needed for:
-Body building.
-Control body processes e.g. transmission of nerve impulses.
-Essential parts of body fluids.

There are two types of minerals.

Major- needed in large amounts such as calcium (Ca), iron (Fe), phosphorus
(P), potassium (K), sulphur (S), chlorine (Cl), sodium (Na), magnesium
(Mg).
Trace elements- needed in small amounts e.g. iodine (I), copper (Cu),
manganese (Mn), fluorine (F), zinc (Zn).

CALCIUM

FUNCTIONS
-For strong bones and teeth.
-For blood clotting.
-Involved in muscle contraction and relaxation.
-For nerve functioning.
-For maintenance of strong bones and teeth.

SOURCES
-Animal-milk, cheese, eggs, yogurt, bones of canned fish. Plait- cabbage,
carrots, turnips. -It is added to white bread by law.
-Hard water.

The calcium that is in food may not be available to the body because of
various reasons.
-Dietary fibre- it binds calcium and makes it unavailable to the body e.g. the
calcium found in green vegetables.
-Phytic acid- it is present in cereals and prevents absorption of calcium.
-Oxalates- interfere with the absorption of calcium.
-Saturated fatty acids- lead to calcium soaps which make calcium
unavailable to the body.

REQUIREMENTS
Expectant women need more than normal for formation of the bones of the
baby.

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Lactating mothers need more for production of calcium in the milk.
Old people- with increasing age the skeleton becomes weaker therefore
calcium is required to maintain the strength of the bones.

DEFICIENCY
-Rickets- legs bend under the weight of the body in children.
-Osteomalacia- adult rickets.
-Tetany- muscles and nerves don’t function correctly. The muscles contract
rigidly and the patient has convulsions (unnaturally violent and sudden
movement).
-Dental caries.
Osteoporosis- Around 30 years calcium starts to be lost and isn’t replaced.
This speeds up during menopause. Continual loss can lead to osteoporosis.
The bones become weak, brittle and break easily. Women are normally at
risk than men.

# Excess calcium can lead to death.

PHOSPHORUS

FUNCTIONS
-For formation and development of strong bones and teeth. It works with
calcium to perform this function.
-For production of energy in the body.
-It keeps composition of body fluids constant especially in regulating the
acid balance of the blood.

SOURCES
It is present in all natural foods. It is used as an additive in manufactured
foods.

DEFICIENCY
It is not known to occur in humans.

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IRON

FUNCTIONS
-For the formation of haemoglobin which gives blood is red colour.
Haemoglobin is required to transport oxygen around the body to every cell,
for production of energy and maintenance of all cell functions.
-For formation of red blood cells.

SOURCES
Animal- meat, liver, kidney, heart, egg yolk, bone marrow. It is present in
animal foods as haemoglobin iron. It’s easily absorbed.
Plant- green leafy vegetables, cocoa, dried fruits, pulses, wholegrain cereals.
It is present in plant foods as non haemoglobin iron. Its not easily absorbed.

REQUIREMENTS
Babies- they are born with a supply of iron to last them for 4 months, as
milk contains very little iron. After that they need to be given iron in the
form of solid food or mineral drops.
Pregnant women- need more to allow for development of the growing
baby’s blood supply.
Girls and women- menstrual loss of blood means iron is lost and must be
replaced. Injuries and operations- there is loss of blood and iron lost must be
replaced.
Vegetarians are at risk because they don’t eat animal food. Supplements can
therefore be taken.

DEFICIENCY
-Iron deficiency anemia- haemoglobin isn’t made properly so insufficient
oxygen is carried around the body. This leads to fatigue, weakness and a
pale complexion. Red blood cells are pale in colour due to lack of
haemoglobin. They are smaller in size than normal.
-General health is affected as cells can’t function properly.

SODIUM

FUNCTIONS
-Controls water balance in the body.
-Necessary for nerve and muscle activity.

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SOURCES
Table salt, salted peanuts, butter, snacks.

REQU IREMENTS
-Necessary in hot climates because it is lost in sweat.
-Workers in heavy industries or labourers because they lose it in sweat.
Excess is excreted in sweat and urine.
Salt is restricted for certain medical conditions such as heart, kidney and
liver disease and high blood pressure.

DEFICIENCY
Appetite loss, muscle cramps, low blood pressure, rapid pulse rate and
tiredness.

POTASSIUM

FUNCTIONS
-Maintains correct internal environment in the body.
-Necessary for cell formation.

SOURCES
Nuts, fish, bread, fruits and vegetables.

DEFICIENCY
Weakness and paralysis.

IODINE

FUNCTIONS
-Regulates metabolism.
-Manufactures thyroxine hormone produced in the thyroid gland. (Thyroxine
and other hormones help control the rate of metabolism in the body).

SOURCES
Animal- Sea foods
Plant- green leafy vegetables especially spinach.
Fresh water and iodized salt.

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DEFICIENCY
Goitre: lack of iodine leads to reduction in the amount of thyroxine produced
by the thyroid gland. As a result metabolism slows down and the gland
swells up. This swelling can be seen in the neck.

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