2. 1 FAT SOLUBLE VITAMINS Vitamins A,D,E,K Functions Effects of deficiency Sources Properties RDA © PDST Home Economics

3. 2 VITAMINS “VITAMIN” means “vital for life” VITAMINS are *Micronutrients which are necessary for everyday healthy functioning of the body * Nutrients required in very small amounts - mg or µg

4. VITAMINS - Two main categories Water soluble B C Fat Soluble A D E K

5. Water soluble Cannot be stored in body - regular supply needed Excess is excreted in urine - no danger of toxic levels Unstable to heat and light, leach into cooking liquids Fat Soluble Can be stored in body - regular supply not needed Can accumulate to toxic levels if large amounts ingested Fairly stable at normal cooking temperatures

6. Vitamin A - Retinol and Beta- Carotene Retinol Named because of its concern with retina of eye Only found in animal foods Retinol Named because of its concern with retina of eye Only found in animal foods Beta-Carotene Present with chlorophyll in plants, converted to Vitamin A in gut wall Beta-Carotene Present with chlorophyll in plants, converted to Vitamin A in gut wall

7. Vitamin A – Retinol and Beta-Carotene Functions Regulates growth Promotes healthy skin Maintenance of healthy epithelial tissues Necessary for production of Rhodopsin - pigment in retina, helps eye adapt to dim light Effects of deficiency Retarded growth, malformed bones Dry mucous membranes Xeropthalmia - dry eye membrane Night blindness Susceptibility to infection The moisturising vitamin!

8. Vitamin A is what your body needs It gives you healthy bones and good strong teeth Beautiful hair that shines bright in the daylight Healthy eyes so you can see at night............ ©1999 Dole Food Company, Inc Go for Color! Now carotenes are real big news They give fruits and veggies colourful hues Eat yellow, orange, red and deep green 'Cause they're rich and loaded if you know what I mean

9. Carotene Go for Color! Think Yellow, Orange, Red, Deep Green Vitamin A - Retinol and Beta- Carotene Sources Retinol - Cod liver oil, liver, dairy products, herring, egg yolk Beta-Carotene Dark green leafy vegetables, broccoli, carrots, deep orange fruits and vegetables Now carotenes are real big news They give fruits and veggies colourful hues.......

10. Vitamin A - Retinol and Beta- Carotene Properties Yellow fat soluble alcohol Insoluble in water Can be destroyed by oxygen, light and air Some reduction in dehydration Powerful antioxidant RDA 600 µg per day 90% of Vitamin A in the body is stored in the liver

11. Vitamin D - Calciferols Formed by action of ultra violet light on fungi and yeasts Manufactured synthetically for use as vitamin supplement Cholecalciferol The sunshine Vitamin! The sun activates Provitamin 7 dehydro cholesterol present in fat under skin Ergocalciferol Provitamin 7 dehydro cholesterol Cholecalciferol Provitamin 7 dehydro cholesterol Cholecalciferol

12. Vitamin D -Calciferols Functions Absorption and laying down of calcium and phosphorous in bones and teeth Regulates calcium balance between bones and blood Prevents rickets Effects of deficiency *Rickets in children and *osteomalacia in adults **Osteoporosis Dental caries * Conditions where bones are soft and cannot take weight of the body **Bones become light, less dense and prone to fractures

13. Vitamin D -Calciferols Sources Sunlight conversion Fish liver oils Dairy products Oily fish Margarine

14. Vitamin D -Calciferols Properties Fat soluble Insoluble in water Stable to heat, acids, alkalis, oxygen Unaffected by cooking or preservation RDA 7 -10µg per day Probably the most stable of the vitamins

15. Vitamin E -Tocopherols Functions Powerful antioxidant May reduce risk of heart disease, stroke, cancer Improves absorption of vitamin A Effects of deficiency Deficiency is rare Linked to conditions associated with malabsorption of fat Nerve damage, loss of balance, lowered immune system Anti coagulants and anti oxidants

16. Vitamin E -Tocopherols Sources Wheatgerm Oatmeal Oils and animal fats Leafy greens Eggs

17. Vitamin E -Tocopherols Properties Fat soluble Insoluble in water Stable to heat, unaffected by cooking or preservation Acts as antioxidant, delays rancidity and oxidation Damaged by alkalis and UV light RDA Based on polyunsaturated fatty acid intake

18. Vitamin K - Napthoquinones Functions Constituent of prothrombin which is necessary in blood clotting Effects of deficiency Abnormal clotting, bleeding. Deficiency is rare Sometimes called “Coagulation” vitamin

19. Vitamin K - Napthoquinones Sources Dark green vegetables Liver Lean meat Eggs Manufactured by bacteria in intestine

20. Vitamin K - Napthoquinones Properties Fat soluble Insoluble in water Stable to heat, unaffected by cooking Destroyed by light, strong acids, alkalis RDA No established recommendation

21. Hypervitaminosis - Excess vitamins A and D Hypervitaminosis A - Excess Vitamin A is stored in the liver. In extreme cases can cause dry skin, enlarged liver, fatigue, hair loss, headaches, appetite loss, vomiting, risk of birth defects and miscarriage. Hypervitaminosis D - More common in young children than adults. Results in high concentration of calcium in blood. Symptoms - nausea, mental confusion, vomiting and thirst.

22. Hand in Hand – How vitamins help each other Vitamin E keeps Vitamin A from being destroyed in the intestines Vitamin D enables the body to absorb calcium and phosphorous Vitamin C helps folate build proteins Vitamin B 1 works in the digestive system with niacin, pantothenic acid and magnesium