Lecture 5
• Vitamins
1. Introduction, Sources
2. Types, importance
3. Supplements its uses and importance
Introduction of Vitamins
• Vitamins are essential organic compounds required by the body in small quantities for various
physiological functions necessary for growth, development, and overall health. Unlike macronutrients like
carbohydrates, proteins, and fats, vitamins do not provide energy directly but play a critical role in
enabling the body to perform metabolic processes effectively. Since the human body cannot produce
most vitamins on its own (except a few like vitamin D), they must be obtained from the diet or
supplements.
• Classification of Vitamins
• Vitamins are broadly categorized into two groups:
1. Fat-Soluble Vitamins
• Stored in the body’s fatty tissues and liver
• Include vitamins A, D, E, and K.
• Can accumulate in the body, and excessive intake may lead to toxicity
2. Water-Soluble Vitamins
• Dissolve in water and are not stored in significant amounts.
• Include the B-complex vitamins (like B1, B2, B3, B6, B12, folate, etc.) and vitamin C
• Excess amounts are excreted through urine, reducing the risk of toxicity
Sources and Types of Vitamins
• Sources of Vitamins
• Vitamins are naturally available in a variety of foods, and understanding
their sources can help ensure a well-balanced diet. Below is a breakdown
of common vitamins and their dietary sources:
• Fat-Soluble Vitamins
1. Vitamin A
• Sources
• Animal-based: Liver, fish oil, eggs, milk, and butter
• Plant-based (beta-carotene): Carrots, sweet potatoes, spinach, kale, and
pumpkin
Fat-Soluble Vitamins
2. Vitamin D
• Sunlight (synthesized in the skin).
• Foods: Fatty fish (salmon, mackerel), egg yolks, fortified milk, and cereals.
3. Vitamin E
• Nuts and seeds: Almonds, sunflower seeds, hazelnuts
• Vegetable oils: Sunflower, safflower, and wheat germ oil
• Leafy green vegetables: Spinach and broccoli
4.Vitamin K
• Green leafy vegetables: Kale, spinach, and collard greens
• Fermented foods: Natto (fermented soybeans)
• Vegetable oils and meats.
Water Soluble Vitamins
1. Vitamin C (Ascorbic Acid)
• Citrus fruits: Oranges, lemons, limes, and grapefruits
• Vegetables: Bell peppers, broccoli, Brussels sprouts, and tomatoes.
• Berries: Strawberries and kiwi.
2. Vitamin B1 (Thiamine)
• Whole grains, enriched cereals, pork, and legumes (lentils, beans).
3. Vitamin B2 (Riboflavin
Milk and dairy products, eggs, lean meats, green leafy vegetables, and enriched
cereals.
4. Vitamin B3 (Niacin)
Meat, poultry, fish, peanuts, mushrooms, and fortified grains.
Water Soluble Vitamins
5. Vitamin B5 (Pantothenic Acid)
• Almost all foods, including meat, fish, whole grains, and avocado.
6. Vitamin B6 (Pyridoxine)
• Chicken, fish, potatoes, bananas, and fortified cereals.
7. Vitamin B7 (Biotin)
• Egg yolks, nuts, seeds, and sweet potatoes
8. Vitamin B9 (Folate/Folic Acid)
• Leafy greens, legumes, asparagus, citrus fruits, and fortified grains
9. Vitamin B12 (Cobalamin)
• Animal-based: Meat, fish, eggs, and dairy products
• Fortified foods: Cereals and plant-based milk for vegetarians and vegans
Tips for Maximizing Vitamin Intake
• Tips for Maximizing Vitamin Intake
• Eat a variety of foods: Include fruits, vegetables, whole grains, lean proteins,
and dairy.
• Limit processing: Overcooking or processing can destroy water-soluble
vitamins like vitamin C.
• Fortified foods: Look for fortified cereals, milk, and juices if dietary sources
are limited
• Supplements: In case of deficiencies or dietary restrictions, consider taking
multivitamins after consulting a healthcare professional.
• Ensuring the inclusion of these food sources in your daily diet can help meet
the body's vitamin requirements for overall health and well-being.
