Vitamins Beriberi Symptoms extreme weaknesses fatigue depression difficulty in walking poor coordination Affects population of poor countries with an inadequate food supply non enriched refined grains Bioavailability Extent to which the body can absorbed and used a nutrient vitamins must be absorbed to perform a function Biotin deficiency hair loss skin rash fatigue nausea depression Deficiency of Vitamin B1 Thiamin Beriberi and Wernicke Korsakoff at risk are people living in poverty alcoholics Deficiency of Vitamin C Scurvy poor wound healing bleeding gums loose teeth bone fragility Skin hemorrhages ecchymosis at risk are alcoholics smokers elderly people Deficiency of Vitamin K Rare Hemorrhage and Bone fractures at risk are newborns or people on long term antibiotics Deficiency symptoms of Folate Macrocytic anemia or megaloblastic anemia poor growth nerve damage neural tube defects increased risk of heart disease cancer at risk are pregnant women premature infants the elderly alcoholics tobacco smokers Deficiency Symptoms of Vitamin A Night blindness xerophthalmia at risk are people living in poverty Deficiency symptoms of Vitamin B12 Cobalamin Macrocytic anemia pernicious anemia lack of intrinsic factor long term nerve damage at risk are vegans elderly people with stomach or intestinal disease Deficiency symptoms of Vitamin B2 Riboflavin Injuries heal poorly an inflamed tongue cracking of lips and corners sensitivity to light Deficiency symptoms of Vitamin B3 niacin Pellagra Dermatitis diarrhea dementia and death At risk are those consuming a limited diet based on corn Deficiency symptoms of Vitamin B6 Pyridoxine Poor growth skin lesions decreased immunity anemia microcytic anemia due to lack of hemoglobin at risk are alcoholics Deficiency Symptoms of Vitamin D Osteomalacis osteoporosis Rickets in children at risk are children elderly people with darker skin with liver or kidney diseases and who live in regions with little sun exposure Deficiency symptoms of Vitamin E Rare Hemolytic anemia break down of red blood cells in infants at risk are premature infants and people with poor fat absorption Fat Soluble Vitamins Enter lymph and then blood require transport proteins can be stored Vitamins A D E and K Folate Found in fortified grains leafy green vegetables lentils orange juice seeds liver Function Folate coenzymes are vital for DNA synthesis metabolism of amino acids important in early pregnancy for neural tube formation prevent homocysteine levels from rising to prevent heart disease Fortification add nutrients to foods prevent nutrient deficiencies can t displace vitamin mineral rich foods Functions of vitamins Essential promote growth reproduction maintain health Don t yield energy but regulate metabolism of energy Coenzymes Micronutrients needed in small amounts Functions of Vitamins 2 Antioxidants healthy immune system normal growth development need to produce ATP energy from carbohydrates fat protein for protein and amino acid metabolism keep blood healthy needed for bone health Macrocytic Anemia Folate deficiency can lead to formation of abnormally large immature red blood cells Pantothenic Acid and Biotin Found in whole grains cereals nuts legumes peanut butter meat milk eggs Functions metabolism of Carbs Fats and Proteins Biotin also synthesized by intestinal bacteria Pellagra Niacin deficiency disease diarrhea inflammation of skin mental disorders and death Preformed active form Pro vitamin inactive form Rickets Vitamin D deficiency disease abnormal bone growth Scurvy Vitamin C deficiency disease bleeding gums tooth loss and death Toxicity of Folate Too much folate masks the symptoms of B12 deficiency Toxicity of Niacin Supplements can be toxic flushing raise blood glucose levels nausea vomiting tingling Toxicity of Riboflavin Excess consumption turns the urine bright fluorescent yellow it s harmless Toxicity of Vitamin A Pro vitamin A Hypercarotenemia harmless yellowing skin Preformed Vitamin A hypervitaminosis liver damage bone fractures birth defects Toxicity of Vitamin C More than 300 mg through supplements can lead to GI distress or formation of kidney stones in individuals with a history of kidney disease Toxicity of Vitamin E Rare inhibition of Vitamin K affects blood clotting mechanisms Two forms of Vitamin K Menaquinone synthesized by intestinal bacteria Phylloquinone found in green plants Vitamin A Found in organ meats milk eggs carrots mustard greens sweet potatoes apricots Essential for night vision needed for cell differentiation needed for growth regulation Vitamin B1 Thiamin Found in pork legumes seeds whole grains enriched grains Function Energy metabolism coenzyme needed for the breakdown of glucose to energy needed for nerve function synthesis of neurotransmitters Vitamin B12 Cobalamin Found in B12 needs intrinsic factor protein produced in the stomach to be absorbed animal products and fortified foods Function Necessary for the production of ATP from fatty acids need to convert homocysteine to methionine vital for healthy nerves maintain myelin coating on nerves and tissues and vital for healthy red blood cells Vitamin B2 Riboflavin Found in milk yogurt enriched grains liver red meats Function of Riboflavin Form two coenzymes in reactions that produce ATP primarily from lipids and convert some vitamins to the active forms folate niacin vitamin b6 and vitamin k Vitamin B3 Niacin Found in chicken meat enriched grains liver peanuts Red meats synthesized from the amino acid tryptophan Function of Niacin Coenzyme in glucose metabolism and in the synthesis of fatty acids cholesterol Vitamin B6 Pyridoxine Found in chicken fish pork organ meats whole wheat products brown rice soybeans sunflower seeds some fruits and vegetables Function of Pyridoxine Coenzyme particularly important for amino acid and protein metabolism synthesis of non essential amino acids hemoglobin neurotransmitters conversion of tryptophan into niacin and glycogen breakdown Vitamin C Found in fruits and vegetables one serving of orange juice will just about meet an adult s daily needs Function of Vitamin C synthesis and maintenance of collagen acts as antioxidant in the blood and body fluids enhance iron absorption and help maintain the immune system enable body to make white blood cells Vitamin D Found in fatty fishes egg yolks milk orange juice breakfast cereals and synthesis from sunlight Function of Vitamin D calcium homeostasis absorption of calcium and phosphorous for bone