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VITAMINS
Vitamins can make people's bodies work properly.
We can get vitamins from the foods that we eat
every day and some foods have a lot of vitamins.
Example : fruits and vegetables.
Any of various fat-soluble or water-soluble organic
substances essential in minute amounts for
normal growth and activity of the body.
VITAMIN DEFINATION
Any of various organic compounds that are
needed in small amounts for normal growth
and activity of the body.
Most vitamins cannot be synthesized by the
body, but are found naturally in foods
obtained from plants and animals.
Vitamins is very important because they
perform various functions in our body.
Vitamins promote the normal growth by
providing metabolism and ensuring
protection against the viruses.
For the proper growth of the children
Vitamins are very important.
FUNCTIONS OF VITAMINS
Vitamins also help in the hormones formation,
blood cells and formation of chemicals in our
body.
Vitamins are also required for metabolism and
they create metabolically active enzymes which
are very essential for various functions of our
body.
Vitamins also assist in forming bones and
tissues.
FAT-SOLUBLE VITAMINS
Fat-soluble vitamins are stored in the body's
fatty tissue.
The four fat-soluble vitamins are vitamins A,
D, E, and K.
CLASSIFICATION OF VITAMINS
WATER-SOLUBLE VITAMINS
Water-soluble vitamins – vitamin C and
vitamin B Complex.
The body must use water-soluble vitamins
right away.
Any left over water-soluble vitamins leave
the body through the urine.
Vitamin B12 is the only water-soluble vitamin
that can be stored in the liver for many
years.
Vitamin A helps form and maintain healthy teeth,
bones, soft tissue, mucus membranes, and skin.
Vitamin D is also known as the "sunshine vitamin,"
since it is made by the body after being in the sun.
Ten to 15 minutes of sunshine three times a week is
enough to produce the body's requirement of vitamin
D.
People who do not live in sunny places may not make
enough vitamin D.
FAT-SOLUBLE VITAMIN FUNCTION
It is very difficult to get enough vitamin D
from food sources alone.
Vitamin D helps the body absorb calcium,
which you need for the normal development
and maintenance of healthy teeth and
bones.
It also helps maintain proper blood levels of
calcium and phosphorus.
Vitamin E is an antioxidant also known as
tocopherol.
It plays a role in the formation of red blood
cells and helps the body use vitamin K.
Vitamin K is not listed among the essential
vitamins, but without it blood would not stick
together (coagulate).
Some studies suggest that it is important for
promoting bone health.
Thiamine (vitamin B1) helps the body cells
change carbohydrates into energy.
Getting plenty of carbohydrates is very important
during pregnancy and breast-feeding.
It is also essential for heart function and healthy
nerve cells.
Riboflavin (vitamin B2) works with the other B
vitamins. It is important for body growth and the
production of red blood cells.
WATER-SOLUBLE VITAMIN FUNCTION
Niacin (vitamin B3) is a B vitamin that helps
maintain healthy skin and nerves.
It is also has cholesterol-lowering effects.
Vitamin B6 is also called pyridoxine.
Vitamin B6 helps form red blood cells and
maintain brain function.
Eating larger amounts of protein may reduce
vitamin B6 levels in the body.
Folate (vitamin B9) works with vitamin B12
to help form red blood cells.
It is needed for the production of DNA, which
controls tissue growth and cell function.
Any woman who is pregnant should be sure
to get enough folate.
Low levels of folate are linked to birth
defects such as spina bifida.
Vitamin B12, like the other B vitamins, is
important for metabolism.
It also helps form red blood cells and maintain
the central nervous system.
Vitamin C, also called ascorbic acid, is an
antioxidant that promotes healthy teeth and
gums.
It helps the body absorb iron and maintain
healthy tissue.
It also promotes wound healing.
Vitamin Men Women Sources
A 0.7mg 0.6mgcheese, eggs, oily fish, such as mackerel, milk,
fortified low-fat spreads , yoghurt
D 0.025mg 0.025mg
oily fish, such as salmon and sardines eggs, fortified
fat spreads, fortified breakfast cereals, powdered
milk
E 4mg 3mgnuts and seeds, wheat germ found in cereals and
cereal products
K 0.001mg 0.001mggreen leafy vegetables such as broccoli and spinach,
vegetable oils, cereals
DAILY REQUIREMENTS OF VITAMIN
FAT-SOLUBLE VITAMINS
Vitamin Men Women Sources
B1
(thiamin)1mg 0.8mg
pork, vegetables, milk, cheese, peas, fresh and dried fruit,
eggs, wholegrain breads
B2
(riboflavin
)
1.3mg 1.1mg milk, eggs, fortified breakfast cereals, rice, mushrooms
B3
(niacin)17mg 13mg meat, fish, wheat flour, maize flour, eggs, milk
B6 1.4mg 1.2mg
pork, chicken, turkey, cod, bread, whole cereals such as
oatmeal, wheat germ and rice, eggs, vegetables, soya
beans, peanuts, milk, potatoes, some fortified breakfast
cereals
Folic Acid 0.2mg 0.2mgbroccoli, brussels, sprouts, asparagus, peas, chickpeas,
brown rice
B12 0.0015mg 0.0015mgmeat, salmon, cod, milk, cheese, eggs, yeast extract, some
fortified breakfast cereals
C 40mg 40mgpeppers, broccoli, brussels sprouts, sweet potatoes, oranges,
kiwi fruit
WATER-SOLUBLE VITAMINS
EXCESS LACK
VITAMIN A : nausea, vomiting,
headache, loss of appetite, and
low-grade fever.
VITAMIN A : Dry skin, dry hair,
blindness at night time, and an
increase in digestive infections.
VITAMIN D : kidney damage,
heart damage, nausea, vomiting,
weight loss, muscle weakness,
elevated levels of calcium in the
blood.
VITAMIN D : softened bones in
adults and bone deformities in
children.
EXCESS & LACK OF VITAMIN
FAT-SOLUBLE VITAMIN
VITAMIN E : dizziness or an
upset stomach, fatigue and
vomiting.
VITAMIN E : premature deliveries,
low birth weight, unhealthy fat
absorption and nerve anomalies.
VITAMIN K : liver damage VITAMIN K: severe bleeding and
easy bruising
EXCESS LACK
VITAMIN B1 : energy
production, eye health benefits
and improve brain function.
VITAMIN B1 : beri -beri, muscle
cramps and experience appetite
loss, heart failure and water
retention.
VITAMIN B2 : migraine
headaches, antioxidants,
anemia and itching.
VITAMIN B2 : visual problems
and oral and nasal sores.
WATER-SOLUBLE VITAMIN
VITAMIN B3 : flush skin and
liver damage
VITAMIN B3: contribute to
damage to the skin and
nervous system, diarrhea and
oral sores.
VITAMIN B6 : damaged
nerves in the arms, legs,
hands, and feet
and numbness.
VITAMIN B6 : anemia, itchy,
scaly and patchy skin and
convulsions
VITAMIN B9: help pregnant
women prevent premature
birth and neural tube defects
in their babies.
VITAMIN B9 : loss of
appetite, nausea, anemia,
diarrhea, weakness, weight
loss, malnutrition, headache,
mood swing, insomnia,
breathing difficulty, heart
palpitations, paranoia and
memory problems.
VITAMIN B12 : helps in
depression and production of
red blood cells.
VITAMIN B12 : anemia and
nerve damage.
VITAMIN C : kidney stones and
diarrhea.
VITAMIN C : scurvy in adults
along with muscle weakness,
easy bruising and bleeding
gums.
THAT’S ALL FROM US..
THANK YOU..