FAT SOLUBLE VITAMINS

Vitamins A,D,E,K

• Functions
• Effects of deficiency
• Sources
• Properties
• RDA

1
 VITAMINS
• “VITAMIN” means “vital for life”
**Nutrients
Nutrientsrequired
required
in
invery
verysmall
smallamounts
amounts
• VITAMINS are *Micronutrients --mg
mgor
orµg
µg

which are necessary for everyday healthy

functioning of the body

2
 VITAMINS -
Two main categories

Water soluble Fat Soluble

A
B D
C E
K
 Water soluble Fat Soluble

• Cannot be stored in body • Can be stored in body -

- regular supply needed regular supply not needed

• Excess is excreted in • Can accumulate to toxic

urine - no danger of toxic levels if large amounts
levels ingested

• Unstable to heat and • Fairly stable at normal

light, leach into cooking cooking temperatures
liquids
Vitamin A - Retinol and Beta-
Carotene
Retinol
Retinol Beta-Carotene
Beta-Carotene
Named
Named because
because ofof its
its Present
Present with
with chlorophyll
chlorophyll in
in
concern
concern with
with retina
retina of
of plants,
plants, converted
converted to
to
eye
eye Vitamin
Vitamin AA in
in gut
gut wall
wall
Only
Only found
found in
in animal
animal
foods
foods
 Vitamin A –
Retinol and Beta-Carotene
Functions Effects of deficiency
• Regulates growth • Retarded growth,
• Promotes healthy skin malformed bones
• Maintenance of • Dry mucous membranes
healthy epithelial • Xeropthalmia - dry eye
tissues The
Themoisturising
moisturising
membrane
• Necessary for vitamin!
vitamin! • Night blindness
production of • Susceptibility to
Rhodopsin - pigment infection
in retina, helps eye
adapt to dim light
 Go for Color!
• Vitamin A is what your body needs
It gives you healthy bones and good strong teeth
Beautiful hair that shines bright in the daylight
Healthy eyes so you can see at night............

• ©1999 Dole Food Company, Inc

Now carotenes are real big news

They give fruits and veggies colourful hues
Eat yellow, orange, red and deep green
'Cause they're rich and loaded if you know what I mean
 Vitamin A - Retinol and Beta-
Carotene Carotene
Go for Color!
Sources Think
Retinol - Cod liver oil, Yellow, Orange,
liver, dairy products, Red, Deep Green
herring, egg yolk
Beta-Carotene Now carotenes are real big news
They give fruits and veggies colourful hues......
Dark green leafy
vegetables, broccoli,
carrots, deep orange
fruits and vegetables
 Vitamin A - Retinol and Beta-
Carotene
Properties RDA
• Yellow fat soluble alcohol
600 µg per
• Insoluble in water
day
• Can be destroyed by
90% of
oxygen, light and air
Vitamin A in
• Some reduction in
the body is
dehydration stored in the
• Powerful antioxidant liver
 Vitamin D - Calciferols
Cholecalciferol Ergocalciferol

The sunshine
Vitamin! Formed by action of ultra
The sun activates Provitamin
violet light on fungi and
7 dehydro cholesterol yeasts
present in fat under skin

Manufactured synthetically
for use as vitamin
Provitamin
Provitamin 77 dehydro
dehydrocholesterol
cholesterol supplement

Cholecalciferol
Cholecalciferol
 Vitamin D -Calciferols
Functions Effects of deficiency
• Absorption and laying • *Rickets in children and
down of calcium and *osteomalacia in adults
phosphorous in bones ** Conditions
Conditions where
where bones
bones
are
are soft and cannot take
soft and cannot
and teeth weight of the body
take
weight of the body
• Regulates calcium
balance between bones • **Osteoporosis
and blood
**Bones
**Bones become
become light,
light, less
• Prevents rickets dense and prone to
less
dense and prone to
fractures
fractures
• Dental caries
 Vitamin D -Calciferols

Sources
Sunlight conversion
Fish liver oils
Dairy products
Oily fish
Margarine
 Vitamin D -Calciferols
Probably
the most RDA
Properties stable of 7 -10µg per
• Fat soluble the vitamins day
• Insoluble in water
• Stable to heat, acids,
alkalis, oxygen
• Unaffected by cooking or
preservation
 Vitamin E -Tocopherols
Anti
Anticoagulants
coagulants
and
and antioxidants
anti oxidants
Functions Effects of deficiency
• Powerful antioxidant • Deficiency is rare
• May reduce risk of heart •disease,
Linkedstroke,
to conditions
cancer
associated
• Improves absorption of vitamin A with
malabsorption of fat
• Nerve damage, loss of
balance, lowered immune
system
 Vitamin E -Tocopherols

Sources
Wheatgerm
Oatmeal
Oils and animal fats
Leafy greens
Eggs
 Vitamin E -Tocopherols
Properties
RDA
• Fat soluble Based on
• Insoluble in water polyunsaturated
• Stable to heat, unaffected fatty acid
by cooking or preservation intake
• Acts as antioxidant, delays
rancidity and oxidation
• Damaged by alkalis and UV
light
 Sometimes
Sometimescalled
called
“Coagulation”
“Coagulation”vitamin
vitamin

Vitamin K - Napthoquinones

Functions Effects of deficiency

• Constituent of • Abnormal clotting,

prothrombin which is bleeding.
necessary in blood • Deficiency is rare
clotting
 Vitamin K - Napthoquinones

Sources

Dark green vegetables

Liver
Lean meat
Eggs
Manufactured by bacteria in
intestine
 Vitamin K - Napthoquinones

RDA
Properties No established
• Fat soluble recommendation
• Insoluble in water
• Stable to heat, unaffected
by cooking
• Destroyed by light, strong
acids, alkalis
 Hypervitaminosis -
Excess vitamins A and D
• Hypervitaminosis A - Excess Vitamin A is stored in
the liver. In extreme cases can cause dry skin,
enlarged liver, fatigue, hair loss, headaches,
appetite loss, vomiting, risk of birth defects and
miscarriage.
• Hypervitaminosis D - More common in young
children than adults. Results in high concentration
of calcium in blood. Symptoms - nausea, mental
confusion, vomiting and thirst.
 How vitamins help each other
• Vitamin E keeps Vitamin A from being destroyed in
the intestines

• Vitamin D enables the body to absorb calcium and

phosphorous

• Vitamin C helps folate build proteins

• Vitamin B1 works in the digestive system with

niacin, pantothenic acid and magnesium