VİTAMİNS
VİTAMİNS :
They are chemical substances needed in very small quantities for growth
and good health .
They function in the absorption and assimilation of nutrients in food
such as :
• cell formation
• blood clothing
• wound healing
• integrity of the epitelial cells
• energy production from the energy yielding nutrients
• activation of enzymes etc.
The adult body contains 7 – 8 g. Of vitamin compounds.
AVİTAMİNOSİS : Is the deficiency disease due to the lack of a vitamin.
- 1 -
VİTAMİNS
A ) FAT SOLUBLE VİT. B ) WATRE SOLUBLE VİT.
A -- D – E – K B copmlex and Vit. C
A ) FAT SOLUBLE VİTAMİNS :
• are not destroyed by ordinary cooking metods
• are stored in the body
• are destroyed by rancidity
• are poorly absorbed if mineral oils are present in the body
• are more readily absorbed in the presence of bile and fat
- 2 –
1 . Vitamin A ( Retinol ) :
The true vit. A is almost colorless ( pale yellow ) and is found in animal
products such as fish liver oil , liver , milk fat and egg yolk .
It’s provitamin or precurser , which is called CAROTENE , is yellow and
not absorbed so readily as vit. A .
THE FUNCTİONS :
• essential for eyes , to maintain normal vision in dim light
• bone and skeletal growth
• maintanence of normal epitelial tissue
• necessary for immune system
• prevents cancer
• normal funstion for nervous and reproductive system
SOURCES :
ANİMAL SOURCES PLANT SOURCES
fish liver oil dark green and deep yellow
liver veg. ( spinach – carrots –
egg yolk sweet potatoes – broccoli )
milk fat
- 3 -
DEFİCİENCY :
Vit . A deficiency is one of the devoloping world’s major nutrition
problem . More than 100 million children world wide have some degree
of vit. A deficiency , making them vulnerable to infectious disease.
• night blindness ( nyctalopia )
• complete blindness ( xerophthalmia )
• lowered resistance to infections
• poor tooth and bone formation
• dig – rough – scally skin
RDA :
Wonen : 800 mcg. ( 4000 IU )
Men : 1000 mcg. ( 5000 IU )
Excess amount of vit. A cause toxic effect .
- 4 -
2 . Vit . D:
The photosynthesis of vit. D from ıt’s precursor (a relative of cholesterol)
In the skin 7 – dehydrocholesterol
U. V lights
Previtamin D
Foods
Vit . D
In the lıver hydroxylation
25 – hydroxy Vit. D
In the kidney hydroxylation
1 , 25 – dihydroxy Vit . D
- 5 –
FUNCTİONS OF VİT . D :
• promotes normal bone and teeth formation
• regulates the absorption – transportation & deposition of Ca and P
Special function of Vit . D is to promote bone minerilization ( bones harden ) .
Sources of Vit . D :
• fish liver oil
• fortified milk - butter - margarine
• fish
• egg yolk
• milk products
• exposure sun light
DEFİCİENCY :
• rickets ( children )
• osteomalacia ( adults )
• bone deformities
• soft weak bones
RDA : 10mcg. / day 19 -- 24 year ( 400 IU )
5 mcg . / day 25 and over ( 200 IU )
- 6 -
3 . Vit . E ( Tocopherol ) :
FUNCTİON :
• acts as an antioxidant
• reduces the ability of LDL – Cholesterol to form plaque in arteries
• ınsure stability and antegrity of cell membranes
• prevents the aging of the cells
SOURCES :
• oils and fats ( vegetable oil )
• leafy green veg.
• nuts and seeds
• egg yolk
• milk fat
DEFİCİENCY :
• muscle loss
• nerve damage
• anemia
• weakness
RDA :
Women : 8 mg. ( 8 IU )
Men : 10 mg. ( 10 IU )
- 7 -
4 . Vit . K : ( Phylloquinone - menaquinone )
FUNCTİON :
• BLOOD CLOTHİNG
• AİDS İN THE İNCORPARATİON OF CALCİUM İN BONES
SOURCES :
• leafy green vegetables
• grain products
• liver
• produced by the intestinal bacteria
DEFİCİENCY :
• delayed blood clotting time seen
• decreased Ca in bones
Deficiency is rare , may be induced by long term use of antibiotics .
RDA :
Women : 65 mcg. / day
Men : 80 mcg . / day
If you have more than you need can be toxic.
- 8 -
B ) WATER SOLUBLE VİTAMİNS :
• may be effected by cooking metods
• have little or no body storage
• can be lost in varying quantities by discarding the water in which the food was cooked or soaked
1 . Vit . C ( ascorbic acid )
FUNCTİONS :
• needed for the manufacture of collagen
• acts as an antioxidant
• facilitates absorption of iron
ferric ------------------------- ferrous
+ 2 + 3
Fe --------------------------- Fe
• protects against infection
SOURCES :
• citrus fruits
• strawberries - kiwi - mango - papaya
• raw fresh veg. ( broccoli – green and red pepper – tomato )
DEFFİCİENCY :
• swollen and bleeding gums ( scurvy )
• bleeding under skin
• poor wound healing
• reduced resistance to infections
• improper bone formation
RDA : Women : 60 mg . / day
Men : 60 mg . / day
Excess amount may be toxic for infants .
- 9 -
2 . Vit . B ( thiamin )
FUNCTİONS :
• play role in energy metabolism ( component of CO enzymes )
• regulates muscle tone of gastrointestinal system
• necessary for normal functioning of nerves
• facilitates growth
SOURCES :
ANİMAL SOURCES PLANT SOURCES
* lean pork whole grain and grain
* liver products ( cereal – rice
* meat pasta – bread )
* organ meats dried beans and nuts
* egg yolk legumens
DEFİCİENCY :
• impaired growth
• fatique - weakness
• beri beri disease : effecting chiefly the nervous & cardiovascular system
• Nevous system disturbances
RDA : Women : 1.1 mg . / day
Men : 1. 5 mg . / day
Toxicity is unknown .
- 10 -
3 . Vit . B ( riboflavin )
FUNCTİONS :
• takes role in protein – carbohydrate and fat metabolism
• necessary for normal growth and development
• aids in cell division
SOURCES :
• milk – yogurt and cheese
• egg – liver – organ meats – poultry – fish
• grain and grain products ( cereal – pasta – rice – brad )
• leafy green vegetables
VERY SENSİTİVE TO LİGHT so , should be protected from light .
DEFİCİENDY :
• painful cracks at the corner of the mouth
• magenta colored tongue
• nasolabial dermatits
• growth retardation
RDA :
Women : 1.3 mg . / day
Men : 1. 7 mg . / day
- 11 -
4 . Vit . B ( niacin )
Functions -------------------- same as fiboflavin .
SOURCES :
• meats ( all types )
• milk - cheese - yogurt
• grains and grain products ( pasta - cereals - bread )
• dried beans
• green veg.
DEFİCİENCY :
• pellegra disease : dermatits – sensitive to solar radiation – very
red tongue – angular stomatitis and mental changes . ( anxiety –
confusion – delirium and dementia )
• skin disorders
• nervous and mental disorders
Toxicity : liver damages
RDA :
Women : 15 mg . / day
Men : 19 mg . / day
- 12 -
5 . Vit . B ( pyridoxine )
FUNCTİONS :
• play role in the protein synthesis
• important for fat metabolism
• asist in the conversion of tryptophan ------------- niacin
• promotes normal fuction of nervous system
• needed for normal red blood cell formation
SOURCES :
• chicken – liver
• meats ( all types )
• whole grain cereals
• green and leafy vegetables
DEFİCİENCY :
• irritability
• convulsion
• muscular weakness
• anemia
• dermatitis near eyes
Toxicity : unknown
RDA : Women : 1.6 mg . / day Men : 2 .0 mg . / day
- 13 -
6 . FOLATE : ( folacin - folic acid )
FUNCTİON :
• regeneration of red blood cells
• cell division
SOURCES :
• dark green leafy vegetables
• oranges - bananas
• milk - cheese - yogurt
• dried beans
DEFİCİENCY : RDA :
• anemia Women : 180 mcg . / day
• diarrhea Men : 200 mcg . / day
7 . Vit . B ( cyanocobalamin )
FUCTİONS :
• red blood cell formation
• normal fuction of nervous system
SOURCES : only in animal foods ( meat – egg – milk – poultry )
DEFİCİENCY :
• pernicious anemia
• neurological disorders
RDA : Women : 2 mcg . / day Men : 2 mcg . / day
- 14 -
8 . PANTOTHENİC ACİD : ( pantothenate )
FUNCTİON : needed for the release energy from fat & CHO
SOURCES :
• meat
• grains
• veg . & fruits
• milk
DEFİCİENCY :
• fatique
• sleep disturbances
• impaired coordination
• vomiting - nausea
RDA : Women : 4 – 7 mg . / day Men : 4 - 7 mg . / day
9 . BİOTİN :
FUNCTİON :
• needed for the body’s manufacture of fats - proteins & glycogen
SOURCES :
• grain and cereal products
• meats and dried beans
• cooked eggs
• vegetables
DEFİCİENCY :
• depression - muscular pain
• hair loss - dry and scaly skin
RDA : Women : 30 – 100 mcg . / day Men . 30 – 100 mcg . / day
- 15 -
PRECAUTİON TO PREVENT VİTAMİN LOSS :
• refrigerate or store food in a cool , dark place and covered
• ıf possible cook veg. without peeling or in large pieces
• cook in as little water as possible
• use cooking water and juice in canned food
• cook veg. in the shortest time possible
• add veg. in a boiling water
• consume salads as soon as possible
• do not use baking soda when cooking veg. & legumens, alkaines
destroy the B – complex vitamins
• copper - ıron - destroy Vit . C ; so use utensils of other metals
like stainless steel -- aluminum
- 16 -
................
................
In order to avoid copyright disputes, this page is only a partial summary.
To fulfill the demand for quickly locating and searching documents.
It is intelligent file search solution for home and business.