Beruflich Dokumente
Kultur Dokumente
Iva Řehová
• The discovery of the first vitamin was published
in 1911 by a Polish biochemist, Casimir Funk.
• The term vitamine is derived from the words vita
(meaning lifegiving) and amine (were originally thought
to be amines).
• Although not all vitamins are amines, they are organic
compounds required by humans in small amounts from
the diet.
• Usually only a few milligrams (mg) or micrograms (μg)
are needed per day, but these amounts are essential for
health.
How much of the vitamins do we
need?
• The body requires different amounts of
each vitamin because each of them has a
different function.
• People have different requirements too,
according to their age, gender, level of
activity and state of health.
• Vitamins have been traditionally grouped into
two categories:
– the fat soluble vitamin (A, D, E, K),
– and the water soluble vitamins (C, B complex).
sources:
• Retinol is found in liver, whole milk, cheese and butter.
• Carotenes are found in milk, carrots, dark green leafy vegetables and
orange coloured fruits, e.g. mango and apricots.
• Major Functions
• vital to good vision
• prevents night blindness
• antioxidant
• necessary for healthy skin, hair growth
• keeps mucous membranes healthy
• promotes bone development
Vitamin D (Cholecalciferol)
• Vitamin D is found in foods in two main forms, mostly as
cholecalciferol and in small amounts as ergocalciferol.
• The physiologically active form is calcitriol, which is
the hormone of this vitamin.
• The ultraviolet rays from sunshine convert a compound
found in the skin into cholecalciferol which is released
into the blood and is eventually converted by the liver
and kidneys into active hormone calcitriol. In this form it
works as a hormone in controlling the amount of calcium
absorbed by the intestine.
• It is also essential for the absorption of phosphorus and
for normal bone mineralization and structure.
• sources: fish liver oils, eggs, tuna, salmon,
fortified foods like dairy products and margarine,
and some breakfast cereals, action of sunlight on
the skin = deficiencies are unusual
• RDA (cholecalciferol): 10 micrograms or 400 IU
• vit. C - 190%
• vit. A - 8%
• Calcium - 2%
• Iron - 2%
Strawberry
8 pieces - 147g
vit. C - 160%
vit. A -0%
Calcium - 2%
Iron - 4%
• vit. C - 110%
• vit. A - 15%
• Calcium - 2%
• Iron - 0%
VITAMIN B COMPLEX
Eight vitamins that make up the B Complex of vitamins:
• B1 - Thiamine
• B2 - Riboflavin
• B3 - Niacin
• B5 - Panthotenic acid
• B6 - Pyridoxine
• B7 – Biotin
• B9 - Folate (folic acid)
• B12 – (Cobalamin, cyanocobalamin)
Thiamin (Vitamin B1)
• sources: whole grains, nuts and meat, especially pork.
White and brown flour and many breakfast cereals are usually fortified with
thiamin.
• function: It is required for the release of energy from food, for the normal
structure of the skin and mucous membranes and for normal functioning of
the nervous system.
• RDA: 4–7 mg
• function: Pantothenic acid is needed to form coenzyme-A (CoA),
and is critical in the metabolism and synthesis of carbohydrates,
proteins, and fats.
• deficiency: rare, fatigue, nausea, loss of appetite, mental
depression
• hypervitaminosis: general lack of toxicity
Pyridoxine (Vitamin B6)
• Vitamin B6 comprising 3 forms – pyridoxine, pyridoxal and pyridoxamine.
• sources: is found in a variety of foods: beef, fish and poultry are rich sources. It
also occurs in eggs, whole-grains and some vegetables.
• RDA: 2 µg
• function: normal cell division and normal blood formation, for the normal
structure and function of nerves.
• Together with folate and vitamin B6, it is required for the maintenance of
normal blood homocysteine levels; raised blood homocysteine is a risk
factor for cardiovascular disease.
• deficiency: Dietary deficiency is rare, although it is sometimes seen in
vegans who obtain virtually no vitamin B12 in their diet. Deficiency is also
caused by a lack of intrinsic factor - the substance needed for the
absorption of vitamin B12. This leads to a type of pernicious anaemia in
which red cells are enlarged (megaloblastic), and to neurological damage
- paralysis.
• hypervitaminossis: general lack of toxicity