Learn About the vitamins, their effects on our body, their sources, etc

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LETS LEARN ABOUT:
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Vitamins
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Vitamins are considered “micronutrients.”
Vitamins are organic (Carbon) compounds.
They DON’T provide energy. So Zero Calorie
values!
They are needed in small quantities for the normal
growth and function of human body.

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Vitamin A - 1913
Vitamin B1 - 1910
Vitamin B2 - 1920
Vitamin B3 - 1936
Vitamin B5 - 1931
Vitamin B6 - 1934
Vitamin B7 - 1931
Vitamins & Discovery Year
There are currently 13 recognized vitamins
Vitamin B9 - 1941
Vitamin B12 - 1926
Vitamin C - 1920
Vitamin D - 1920
Vitamin E - 1922
Vitamin K - 1929
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Vitamins were originally named “Vital Amines” in
1912.
They were thought to be comprised of amine groups,
which were needed to prevent Beri Beri disease.
Vital Amine Name was Given by Casimir Funk, who
was a Polish biochemist.
Vitamin is generalized Name.
Vitamins - History
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Vitamins
Fat Soluble
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water
Soluble
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin
B12
Vitamin C
Vitamins - Classification
Water Soluble Vitamins
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B 12
Vitamin C
Fat Soluble Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K

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Vitamins – Classification (Cont.)
Fat Soluble Vitamins:
Soluble in Fats
They are stored in our body
mostly in Liver.
So No need of Daily Intake.
They Don’t easily dissolve
while cooking food.
They are also known as
Stable Vitamins
Water Soluble Vitamins:
Soluble in Water
They aren’t stored in body.
Gets excreted in urine.
There is need for Daily Intake
They easily dissolve while
cooking food.
They are also called unstable
vitamins.

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Sources of Vitamins
Vitamin Scientific Name Sources
A
Yellow & Dark Green Vegetables,
Egg Yolk
Cream
Cod Liver Oil.
D
Morning Sunlight
Butter
Fatty Fish and Fish Liver Oils
Eggs
E
Sunflower seed and Oil.
Peanut Oil
Olive Oil
Almonds
K
Green vegetables
Cabbage
Milk
Liver
Whole Grains
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VITAMIN“A”
(Retinol)
Function:
Required by Retina in Eye.
Assists Proper Cell Division.
Prevents Cancer.
Deficiency Causes:
 Night Blindness.
 Keratomalacia (Dry Cornea).
 Skin problems and respiratory infections.
Overdose Causes
Birth Defects.
Skin Drying and Peeling.
Pressure around Brain, headache and nausea.
Hair Loss and brittle nails.

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VITAMIN“b1”
(Thaimin)
Function:
Releases energy by carbohydrates’ metabolism.
Proper functioning of heart and nervous system.
Muscle toning and muscle coordination.
Deficiency Causes:
 Beri Beri: weight loss and muscle weakness.
 Fatigue.
 Depression and irritability.
Overdose Causes
Headaches.
Convulsions (feets).
Irregular heartbeats and muscular weakness.

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VITAMIN“b2”
(Riboflavin)
Function:
Releases energy from proteins, fat & carbohydrates.
Promotes growth.
 Needed for healthy eyes, hair, skin and nails.
Deficiency Causes:
 Cracking of lips and corners of mouth.
 Watery, itchy and burning eyes.
 Soreness and burning of lips and tongue.
Overdose Causes
Harmless effects .
Yellow discoloration of urine.

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VITAMIN“b3”
(niacin)
Function:
Improves functions of brain.
 Keeps nervous system healthy.
Aids metabolism of proteins, fats & carbohydrates.
Deficiency Causes:
 Appetite Loss, Diarrhoea, Nausea.
 Memory loss, confusions, muscle weakness.
 Skin infections.
Overdose Causes:
Flushing and itching of skin.
Liver Damage.

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VITAMIN“b5”
(pantothenic-acid)
Function:
Essential for Metabolism of Fats and vegetables.
Makes fatty acids and cholesterol.
Healthy skin and mucus membranes.
Deficiency Causes:
 Fatigue.
 Insomnia.
 Burning feets.
 Dry skin and hairs.
Overdose Causes:
Diarrhoea.

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VITAMIN“b6”
(Pyridoxine)
Function:
Metabolism of carbohydrates and amino acids.
Helps nervous system function properly.
Aids in production of red blood cells.
Deficiency Causes:
 Mouth sores, acnes and pimples.
 Pheripheral Neuropathy.
 Insomnia and depression.
Overdose Causes:
Nervous Damage.
Numbness of feet.
Proprioception. (Brain is unable to understand
where body parts are)

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VITAMIN“b7”
(biotin)
Function:
Essential for energy production.
Metabolism of fats and proteins.
Required for healthy skin and hairs.
Deficiency Causes:
 Inflamation of small intestine, results in loss of
appetite and nausea.
 Seborrhic dermatitis.(skin inflamation and rashes).
 Hair loss.
 Paralysis.
Overdose Causes:
No overdose issues have been noticed yet by
overdose of Vitamin B7.

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VITAMIN“b9”
(folicacid)
Function:
Protects and develop the nervous system.
Production of RNA and DNA.
Produces red blood cells for babies in uterus.
Deficiency Causes:
 Megaloblastic Anemia - (Bonemarrow Problem),
 Spina Bifida – Birth defect of Spinal Cord.
 Retarded growth in children.
 Chronic Diarrhoea.
Overdose Causes:
Increased risk of seizures and epilepsy (feets).
Encourage cancer mainly in prostate and lungs.

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VITAMIN“b12”
(Cobalamin)
Function:
Forms and generates red blood cells.
Needed for DNA synthesis.
Maintains healthy nervous system.
Deficiency Causes:
 Pheripheral numbness and muscle weakness.
 Memory loss and confusion.
 Dementia.
 Neurological Degeneration.
Overdose Causes:
Not overdose issues have been noticed yet by
overdose of Vitamin B12.

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VITAMIN“C”
(ascorbicacid)
Function:
Collagen production. Healthy gums.
Promotes healing and helps in iron absorption.
Healthy skin, bones, cartilage, teeth & blood vessels.
Deficiency Causes:
 Bleeding gums.
 Poor healing of bruises and wounds.
 Reumatic pain in legs.
 Muscular atrophy.
 Skin lesions.
Overdose Causes:
.Diarrhoea and gastro-intestinal disturbance.
Increased risk of kidney stones (uric acid stone).

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VITAMIN“d”
(calciferol)
Function:
Absorption of Calcium and phosphorus.
Healthy bones.
Healthy teeth.
Deficiency Causes:
 Rickets in children.
 Loss of bone density in adults.
 Increased risk of osteoporosis.
Overdose Causes:
Constipation, Appetite loss, vomitings.
Calcium deposits causing blocking of viens and
kidney stones (calciuam stones).
Irregular heartbeats.

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VITAMIN“e”
(tocopherols)
Function:
Natural Antioxidant.
Helps healing and preventing scarring.
Protects cell Membrane, cardiovascular health.
Deficiency Causes:
 Neurological damage.
 Short life of red blood cells later results in fatigue.
 Balance and coordination problems.
 Visual impairment.
Overdose Causes:
Gastro-Intestinal Disturbances.
Fatigue.
Muscle weakness and Headaches.

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VITAMIN“k”
(phylloquinone)
Function:
Necessary for Blood Clotting.
Increases Bone Mass.
Keeps bones healthy.
Deficiency Causes:
 Increased bruising.
 Poor blood clotting.
 Subsequent bleeding.
Overdose Causes:
Flushing.
Sweating.

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Vitamin 0 to 6 Months 7 to 12 Months 1 to 3 Years 4 to 8 Years
vitamin A 400* µg 500* µg 300 µg 400 µg
vitamin C 40* mg 50* mg 15 mg 25 mg
vitamin D 5* µg 5* µg 5* µg 5* µg
vitamin E 4* mg 5* mg 6 mg 7 mg
vitamin K 2.0* µg 2.5* µg 30* µg 55* µg
vitamin B1 0.2* mg 0.3* mg 0.5 mg 0.6 mg
Vitamin B2 0.3* mg 0.4* mg 0.5 mg 0.6 mg
vitamin B3 2* mg 4* mg 6 mg 8 mg
vitamin B5 1.7* mg 1.8* mg 2* mg 3* mg
vitamin B6 0.1* mg 0.3* mg 0.5 mg 0.6 mg
vitamin B12 0.4* µg 0.5* µg 0.9 µg 1.2 µg
Vitamin B7 5* µg 6* µg 8* µg 12* µg
Vitamin B9 65* µg 80* µg 150 µg 200 µg
Recommended Dietary Allowance (Vitamins)
For Infants and Children
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Vitamin
Male 9 to13
Years
Male 13 to18
Years
Female 9 to 13
Years
Female 14 to
18 Years
vitamin A 600 µg 900 µg 600 µg 700 µg
vitamin C 45 mg 75 mg 45 mg 65 mg
vitamin D 5* µg 5* µg 5* µg 5* µg
vitamin E 11 mg 15 mg 11 mg 15 mg
vitamin K 60* µg 75* µg 60* µg 75* µg
vitamin B1 0.9 mg 1.2 mg 0.9 mg 1.0 mg
vitamin B2 0.9 mg 1.3 mg 0.9 mg 1.0 mg
vitamin B3 12 mg 16 mg 12 mg 14 mg
vitamin B5 4* mg 5* mg 4* mg 5* mg
vitamin B6 1.0 mg 1.3 mg 1.0 mg 1.2 mg
vitamin B12 1.8 µg 2.4 µg 1.8 µg 2.4 µg
Vitamin B7 20* µg 25* µg 20* µg 25* µg
Vitamin B9 300 µg 400 µg 300 µg 400 µg
Recommended Dietary Allowance (Vitamins)
For Older Children
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Vitamin
Male
19-50 Yrs
Male
>50 Yrs
Female
19-50 Yrs
Female
>50 Yrs
Vitamin A 900 µg 900 µg 700 µg 700 µg
Vitamin C 90 mg 90 mg 75 mg 75 mg
Vitamin D 5* µg 10* µg 5* µg 10* µg
Vitamin E 15 mg 15 mg 15 mg 15 mg
Vitamin K 120* µg 120* µg 90* µg 90* µg
Vitamin B1 1.2 mg 1.2 mg 1.1 mg 1.1 mg
Vitamin B2 1.3 mg 1.3 mg 1.1 mg 1.1 mg
Vitamin B3 16 mg 16 mg 14 mg 14 mg
Vitamin B5 5* mg 5* mg 5* mg 5* mg
Vitamin B6 1.3 mg 1.7 mg 1.3 mg 1.5 mg
Vitamin B12 2.4 µg 2.4 µg 2.4 µg 2.4 µg
Vitamin B7 30* µg 30* µg 30* µg 30* µg
Vitamin B9 400 µg 400 µg 400 µg 400 µg
Recommended Dietary Allowance (Vitamins)
For Adults
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Vitamin
Pregnancy
14-18 Yrs
Pregnancy
19-50 Yrs
Lactation
14-18 Yrs
Lactation
19-50 Yrs
Vitamin A 750 µg 770 µg 1200 µg 1300 µg
Vitamin C 80 mg 85 mg 115 mg 120 mg
Vitamin D 5* µg 5* µg 5* µg 5* µg
Vitamin E 15 mg 15 mg 19 mg 19 mg
Vitamin K 75* µg 90* µg 75* µg 90* µg
Vitamin B1 1.4 mg 1.4 mg 1.4 mg 1.4 mg
Vitamin B2 1.4 mg 1.4 mg 1.6 mg 1.6 mg
Vitamin B3 18 mg 18 mg 17 mg 17 mg
Vitamin B5 6* mg 6* mg 7* mg 7* mg
Vitamin B6 1.9 mg 1.9 mg 2.0 mg 2.0 mg
Vitamin B12 2.6 µg 2.6 µg 2.8 µg 2.8 µg
Vitamin B7 30* µg 30* µg 35* µg 35* µg
Vitamin B9 400 µg 400 µg 400 µg 400 µg
Recommended Dietary Allowance (Vitamins)
For Pregnancy / Lactating Mothers
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Vitamins are organic compounds, i.e. they contain
carbon.
There are 13 vitamins.
Vitamins are classified as water soluble and fat
soluble.
They are needed by our body to perform various
functions properly.
Vitamins shall be taken in proper quantities as there
deficiencies or over intake results in many health
problems.
Conclusion:
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http://www.google.com
http://www.nlm.nih.gov/medlineplus/vitamins.html
http://www.wikipedia.com
http://www.anyvitamins.com
http://foodvitamin.blogspot.in
http://www.nuh.com.sg
http://www.webmd.com
http://www.icai.org
Bibliography:
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