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.

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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

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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

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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 .

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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

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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 )

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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 )

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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.

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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 .

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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 .

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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

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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

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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

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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

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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

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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

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