o The discovery of the vitamins was a major scientific
achievement in our understanding of health and disease in 1912, Casimir Funk, who is considered the “father of vitamin
thepapy” originally coined the
term “Vitamin”. The mejor period of discovery began in the early nineteenth
century and ended at the mid-twentieth century.
Vitamins are organic compounds that are
esential in very small amounts for supporting normal physiologic function.
We Very need vitamins in our diets-chart daily , because
our bodies can’t synthesize them quickly enough to meet our daily needs.
Vitamins have three characteristics :
o They are natural components of foods;
usually present in very small amounts.
o They are essential for normal
physiologic function (e.g growth reproduction etc)
o When absent from the diet, they will
cause a specific deficiency.
9 WATER-SOLUBLE VITAMINS
( B1
, B2 , B3 , B5 , B6 , B9 , B12 , C , H)
1. VITAMIN B1 (THIAMINE)
o
Deficiency :
1.
Symptoms include burning feet
2.
Weakness in extremities.
3.
Rapid heart rate.
4.
Swelling
5.
Anorexia
6.
Nausea
7.
Fatigue, and
8.
Gastrointestinal problems
o
TOXICITY : Unknown
o
SOURCE :
1.
Sunflower seeds
2.
Asparagus
3.
Lettuce
4.
Mushrooms
5.
Black beans
6.
Navy beans
7.
Lentils
8.
Spinac
9.
Peas
10. Pinto beans
11. Lima beans
12. Eggplant
13. Brussels sprouts
14. Tomatoes
15. Tuna
16. Whole wheat
17. Soyabeans
2.
VITAMIN B2 (RIBOFLAVIN)
o
DEFICIENCY
:
1.
Symtoms include cracks
2.
Fissures and sores at corner of mouth
and lips
3.
Dermatitis
4.
Conjunctivitis
5.
Photophobia
6.
Glossitis of tongue
7.
Anxiety
8.
Loss of appetite, and
9.
Fatigue
o
TOXICITY : Excess riboflavin may increase the
risk of DNA strand breaks in the presence of chromium. High-dose riboflavin
therapy will intensify urine color to a yellow ( flavinuria) – but this
is not harm.
o
SOURCES:
1.
Almonds
2.
Soybeans / tempeh
3.
Mushrooms
4.
Spinach
5.
Whole wheat
6.
Yogurt
7.
Mackerel
8.
Eggs
9.
Liver
3. VITAMIN B3 (NIACIN)
o
DEFICIENCY :
1.
Symptoms include dermatitis
2.
Diarrhea
3.
Stomatitis
o
TOXICITY: Niacin from foods is not known to
cause adverse effects.Supplemental nicotinic acid may cause flushing of
skin,itching,impaired glucose tolerance and gastrointestinal upset.intake of
750 mg per day for less than 3 months Or 12 Weeks can cause liver cell damage. High dose
nicotinamide can cause nausea and liver toxicity.
o
SOURCES :
1.
Mushrooms
2.
Asparagus
3.
Peanuts
4.
Brown rice
5.
Corn
6.
Green leafy vegetables
7.
Sweet potato
8.
Potato
9.
Lentil
10. Barley
11. Carrots
12. Almonds
13. Celery
14. Turnips
15. Peaches
16. Chicken meat
17. Tuna
18. Salmon
4. VITAMIN B5 (PANTOTHENIC ACID)
o
DEFICIENCY : very unlikely Only severe
mainutrition may one notice tingling of feet.
o
TOXICITY : nausea, heartburn and diarrhea may be noticed with high dose
supplements.
o
SOURCES :
1.
Broccoli
2.
Lentils
3.
Split
peas
4.
Avocado
5.
Whole
wheat
6.
Mushrooms
7. Sweet
potato
8. Sunflower
seeds
9. Cauliflower
10. Green
leafy vegetables
11. Eggs
12. Squash
13. Strawberries
14. Liver
5.
VITAMIN B6 (PYRIDOXINE)
o
DEFICIENCY :
1.
Symptoms
includes chelosis
2.
Glossitis
3.
Stomatitis
4.
Dermatitis
(all similar to vitamin B2 deficiency)
5.
Nervous
system disorders
6.
Sleeplessness
7.
Confusion
8.
Nervousness
9.
Depression
10. Irritability
11. Interference
with nerves that supply muscles and difficulties in movement of these muscles
12. Anemia
13. Prenatal
14. Deprivation
results in mental retardation and blood disorders for the newborn.
o
TOXICITY : high doses of supplemental vitamin b6 may result in painful neurological
symptoms
o
SOURCES :
1.
Whole
wheat
2.
Brown
rice
3.
Green
leafy vegetables
4. Sunflower
seeds
5.
Potato
6.
Garbanzo
beans
7.
Banana
8.
Trout
9.
Spinach
10. Tomatoes
11. Avocado
12. Walnuts
13. Peanut
butter
14. Tuna
15. Salmon
16. Lima
beans
17. Bell
peppers
18. Chicken
meat
6.
VITAMIN B9 ( FOLIC-ACID)
o
DEFICIENCY :
1.
Onemay
notice anemia (macrocytic / megaloblastic)
2.
Sprue
3.
Leukopenia
4.
Thrombocytopenia
5.
Weakness
6. Weight
loss
7.
Cracking
and redness of tongue and mouth
8. Diarrhea. In pregnancy there is a risk
of low birth weight and preterm delivery.
o
TOXICITY : Nonefrom food. Keep in mind that vitamin B12 and folic acid deficiency
can both results in megaloblastic anemia. High doses of folic acid given to an
individual with an undiagnosed vitamin B12 deficiency could correct
megaloblastic anemia without correcting the underlying vitamin B12 deficiency.
o
SOURCES :
1.
Green
leafy vegatables
2.
Asparagues
3.
Broccoli
4.
Brussels
sprouts
5.
Citrus
fruit
6.
Black
eyed peas
7.
Spinach
8.
Great
northern beans
9.
Whole
grains
10. Baked
beans
11. Green
peas
12. Avocado
13. Peanuts
14. Lettuce
15. Tomato
16. Juice
17. Banana
18. Papaya
19. Organ
meats
7.
VITAMIN B12 (COBALAMIN)
o
DEFICIENCY :
1.
Symptoms
include pernicious anemia
2.
Neurological
problems and sprue
o
TOXICITY : None known from supplements or food. Only a Very small amount is absorbed via
the oral route, thus the potential for toxicity is low
o
SOURCES :
1.
Fortified
cereals
2.
Liver
3.
Trout
4.
Salmon
5.
Tuna
6.
Haddock
7.
Egg
8.
VITAMIN C (ASCORBIC ACID)
o
DEFICIENCY :
1.
Symptoms include bruising
2.
Gum
infections
3.
Lethargy
4.
Dental
cavities
5.
Tissue
swelling
6.
Dry
hair and skin
7.
Bleeding
gums
8.
Dry
eyes
9.
Hair
loss
10.
Joint
paint
11.
Pitting
edema
12.
Anemia
13.
Delayed
wound healing
14.
Bone
fragility
15.
Long
term deficiency results in scurvy.
o
SOURCES :
1.
Guava
2.
Bell
pepper
3.
Kiwi
4.
Orange
5.
Grapefruit
6.
Strawberries
7.
Brussels
sprouts
8.
Cantaloupe
9.
Papaya
10. Broccoli
11. Sweet
potato
12. Pineapple
13. Cauliflower
14. Kale
15. Lemon
16. Juice
17. Parsley
9.
VITAMIN H ( BIOTIN)
o
DEFICIENCY : Very rare in humans. Keep in mind
that consuming raw egg whites over a long period of time can cause biotin
deficiency. In Eggs whites contain the protein avidin, which binds to biotin and
prevents its absorption.
o
TOXICITY : Not known to be toxic.
o
SOURCES :
1.
Green
leafy vegetables
2.
Most
nuts
3.
Whole
grain breads
4.
Avocado
5.
Raspberries
6.
Cauliflower
7.
Carrots
8.
Papaya
9.
Banana
10. Salmon
11. eggs
FOUR (4) FAT-SOLUBLE VITAMINS (A ,
D , E , K )
VITAMIN A (RETINOIDS)
o
DEFICIENCY : One may notice difficulty seeing in dim light and rough/dry skin,.
o
TOXICITY : Hypervitaminosis A is
caused by consuming excessive amounts of preformed vitamin A, not the plant
carotenoids.Preformed vitamin A is rapidly asdorbed and slowly cleared from the
body. Nausea , headache, fatigue, loss of appetite, dizziness, and dry skin can
result. Excess intake while pregnant can cause birth defects.
o
SOURCES :
1.
Carrots
2.
Sweet potato
3.
Pumpkin
4.
Green leafy vegetables
5.
Squash
6.
Cantaloupe
7.
Bell pepper
8.
Chines cabbage
9.
Beef
10. Egg
11. Peaches
2.
VITAMIN
D ( CALCIFEROL)
o
DEFICIENCY :
1.
In children a vitamin D deficiency
can result in rickets
2.
Deformed bones
3.
Retarded growth and soft teeth.
4.
in adults a vitamin D deficiency can result in
osteomalacia
5.
Softened bones
6.
Spontaneous
fractures and tooth decay
7.
Those
at risk for deficiency include infants, elderly, dark skinned individuals
8.
Those
with minimal sun exposure, fat malabsorption syndromes
9.
Inflammatory
bowel diseases
10.
Kidney
failure
11.
Seizure
disorder
o
TOXICITY : Hypervitaminosis D is not a
result of sun exposure but from chronic supplementation. Excessive supplement
use will elevete blood calcium levels and cause loss of appetite, nausea,
vomiting, excessive thirst, excessive urination, itching, muscle weakness,
joint pain and disorientation. Calcification of soft tissues can also occur.
o
SOURCES :
1.
Sunlight
2.
Fortified
foods
3.
Mushrooms
4.
Salmon
5.
Mackerel
6.
Sardines
7.
Tuna
8.
Eggs
3.
VITAMIN
E ( TOCOPHEROL)
o
DEFICIENCY : Only noticed in those
with severe malnutrition. However, sub-optimal intake of vitamin-E is relatively
common.
o
TOXICITY : Minimal side effects
have been noted in adults taking supplements in doses less than 2000 mg/day. There
is a potential for impaired blood clotting.infants are more vulnerable.
o
SOURCES :
1.
Green
leafy vegetables
2.
Almonds
3.
Sunflower
seeds
4.
Olivers
5.
Blueberries
6.
Most
nuts
8.
Tomatoes
9.
Avocado
4.
VITAMIN
E ( TOCOPHEROL)
o
DEFICIENCY : Tendencyto bleed or hemorrhage and
anemia.
o
TOXICITY : May interfere with glutathione. No known toxicity with high doses.
o
SOURCES :
1.
Broccoli
2.
Green
leafy vegetables
3.
Parsley
4.
Watercress
5.
Asparagus
6.
Brussels
7.
Spouts
8.
Green
beans
9.
Green
peas
10. Carrots.
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