VITAMINS

WHAT IS A VITAMIN?
Any of a group of organic
compounds which are essential
for normal growth and nutrition
and are required in small
quantities in the diet because
they cannot be synthesized by
the body.
 A VITAMIN IS BOTH:

 An organic compound, which means it

contains carbon
 An essential nutrient that body cannot
produce enough of and which it needs
to get from food
 VITAMINS ARE EITHER
FAT-SOLUBLE OR WATER-
SOLUBLE
 DEFINITION EXAMPLE

• Stored in the fatty tissues of the

body and the liver • Vitamin A
FAT-SOLUBLE • Can stay in the body as •Vitamin D
VITAMINS
reserves for days, and sometimes •Vitamin E
months.
• Absorbed through the intestinal •Vitamin K
tract with the help of fats, or
lipids.

• Do not stay in the body for

long.
• Body cannot store them, and
• Vitamin C
WATER-SOLUBLE
VITAMINS they are soon excreted in urine and all the
• Need to be replaced more B vitamins
often than fat-soluble ones.
TYPE OF VITAMIN DEFICIENCY MAY CAUSE: GOOD SOURCE

• Night-blindness Liver, carrots, broccoli, sweet

VITAMIN A potato, butter,
(Retinol, retinal, and
• Keratomalacia (an eye spinach, pumpkin, collard
four carotenoids, disorder that results in a greens, some cheeses, egg,
including beta apricot, melon, and milk.
carotene)
dry cornea)
Yeast, pork, cereal grains,
VITAMIN B • Beriberi and Wernicke- sunflower seeds, brown rice,
(Riboflavin) whole-grain rye, asparagus,
Korsakoff syndrome. cauliflower, potatoes, oranges,
liver, and eggs.

•Fruit and vegetables.

•The Kakadu plum and the
VITAMIN C Camu-Camu fruit have the
(Ascorbic acid) • Megaloblastic anemia. highest vitamin C contents of all
foods.
•Liver also has high levels.
•Cooking destroys vitamin C.
KAKADU PLUM

•Rickets
VITAMIN D
( Ergocalciferol, • Osteomalacia, or
cholecalciferol )
softening of the bones.
• Hemolytic anemia in
newborns. (condition where
VITAMIN E blood cells are destroyed and
(Tocopherols, removed from the blood too
tocotrienols) early)
•Bleeding diathesis (an
VITAMIN K unusual susceptibility to
(Phylloquinone,
bleeding)
menaquinones)
Exposure to ultraviolet B
(UVB) through sunlight or
other sources causes vitamin D
to be produced in the skin.
Also found in fatty fish, eggs,
beef liver, and mushrooms.
Kiwi fruit, almonds, avocado,
eggs, milk, nuts, leafy green
vegetables, unheated vegetable
oils, wheat germ, and whole-
grains.
Leafy green vegetables,
avocado, kiwi fruit. Parsley
contains a lot of vitamin K.
 ESSENTIAL VITAMINS
The 13 essential vitamins your body needs are
 vitamins A, C, D, E, K
 B vitamins:
 thiamine (B1)
 riboflavin (B2)
 niacin (B3)
 pantothenic acid (B5)
 pyroxidine (B6)
 biotin (B7),
 folate (B9)
 cobalamin (B12).