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DEFINITION:- Vitamins are organic nutrients that are required in small quantities for a variety of biochemical
functions and which generally cannot be synthesized in the body and must be supplied by the diet.
FUNCTIONS OF VITAMINS:-
Vitamin’s 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.
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.
CLASSIFICATION OF VITAMINS:-
1) 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.
2) WATER-SOLUBLE VITAMINS:-
Water-soluble vitamins - vitamin C and vitamin B Complex.
The body must use water-soluble vitamins right away.
Any leftover 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 maintains 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.
It is very difficult to get enough vitamin D from food sources alone.
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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 K 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.
1. Types of Vitamins
1. Vitamin A ( retinol)
2. Vitamin B complex ( B1, B2, B12)
3. Vitamin C (Ascorbic acid)
4. Vitamin D (cholecalciferol)
5. Vitamin E (tocopherol)
6. Vitamin K
2. Vitamin A
Vitamin A is essential for the growth of the babies.
Deficiency of the Vitamin A causes weak growth of the bones/teeth/hairs and skin. Night Blindness
is an early symptom caused by deficiency of Vitamin A.
The sources of Vitamin A are eggs, milk, butter, papaya, mango, liver fish, liver oil, sweet potatoes,
green and yellow vegetables etc.
3. Vitamin B1
Vitamin B1 is very necessary for the growth.
It is helpful in converting Carbohydrates to Energy.
Deficiency of the Vitamin B1
causes Beri- Beri – a disease of the Nervous System.
Main Sources of Vitamin B1 are: cereals, yeast, nuts, peas, potatoes and almost all the vegetables.
4. Vitamin B2
Vitamin B2 is needed for eyes and skin.
It is the major source for the promotion of the oxygen in converting food into energy.
Deficiency of the Vitamin B2 causes cracks in the skin, near mouth/ ear/ lips/ nose and the eyes may
also become very sensitive to light.
5. Vitamin B12
Vitamin B12 helps in the normal functioning of the normal functioning of the Folic Acid.
The Vitamin B12 and folic acid are necessary for the production of the DNA.
Deficiency of the Vitamin B12 causes anemia and damages the Nervous System.
Main sources of Vitamin B12 are milk, eggs, liver and other animal sources.
6. Vitamin C
Vitamin C is essential for healthy blood vessels, bones and teeth.
It is also helpful to form collagen and protein that hold tissues together.
Deficiency of Vitamin C causes scurvy, sore gums and bleeding under the skin.
Main sources of Vitamin C are citrus fruits, strawberry, tomatoes and cabbages.
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7. Vitamin D
Vitamin D is essential for body growth; and is also called Sunshine Vitamin.
Deficiency of the Vitamin D causes Rickets – a disease of bone.
Main sources of Vitamin D are milk, eggs, fish, liver, oil and sunshine
8. Vitamin E
Vitamin E is essential to maintain cell membranes.
Main sources of Vitamin E are eggs, cereals, meats, liver and vegetables.
9. Vitamin K
Vitamin K is essential for blood clotting.
Deficiency of Vitamin K also affects in the healing of the injuries.
Best source of Vitamin K are green leafy vegetables, like cabbages, spinach and cauliflower.
MINERALS
Introduction:-
Like vitamins, minerals are substances found in food that your body needs for growth and health.
Minerals help our bodies develop and function.
They are essential for good health.
There are two kinds of minerals: macrominerals and trace minerals.
Macrominerals are minerals your body needs in larger amounts.
and Your body needs just small amounts of trace minerals.
DEFINITION:-
CLASSIFICATION:-
• Trace Minerals - are iron, zinc and iodine.
• Major Minerals - are sodium, potassium, calcium and phosphorus.
FUNCTION:-
Minerals have 4 major functions:
Body building - teeth and bones
Control of body processes, especially the nervous system
Essential part of body fluids and cells
Form part of enzymes and other proteins necessary for the release of energy.
Iron
Functions:-Production of hemoglobin in red blood cells to carry oxygen in the blood
Deficiency :- Anaemia
Sources:- Red meat • Kidney • Liver • Eggs • Bread • Green veg
Calcium
Functions:- • Teeth and bones. • Blood clotting. • Nerve and muscle contraction. • Heart regulation
Deficiency:- Stunted growth can cause rickets, osteoporosis.
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Sources:-• Dairy products • fortified white bread • oily fish • green veg • nuts and seeds • citrus fruits.
Phosphorus
Functions • Bones and teeth with calcium. • Muscle contraction
Deficiency:- Rarely deficient but could cause tiredness and depression
Sources • Dairy products • Nuts A% • Meat • Fish • foods rich in calcium.
Sodium
Functions • Maintains water balance in the body and controls body temperature, helps you sweat when
body temp rises.
Deficiency Deficiency is highly unlikely
Sources • Cheese • Bacon • smoked meats • Fish • processed foods • table salt. • Government advice says
on average you should be eating no more than 6g of salt a day.
Potassium
Functions • Muscle contraction and in maintaining fluid. It is necessary for the building of muscle and
for normal body growth.
deficiency dry skin, acne, Muscle spasms
Sources • Banana • Celery • Turnips
Zinc
Functions • Everything from acne to diabetes Aids the immune system. Needed for the senses of smell
and taste.
Deficiency Dry skin, acne, Muscle spasms
Sources • Meat (Iamb) • Oats • Eggs • Nuts
Iodine
Functions • Thyroid gland function (controls how quickly the body uses energy) and body metabolism
Deficiency:- Particularly in children, fall in the production of thyroid hormones
Sources • Animal and plant life from the sea • Milk • Eggs • Yogurt