Vitamins

Vitamins are the Nutrients that our body does not make on its own. Thus we must obtain them
from the foods we eat, or via vitamin supplements.

Vitamins are a class of organic compounds categorized as essential nutrients for life and
maintenance of normal health. These are required in small quantity in body, thus falling in the
category of micronutrients, because body uses them without breaking down, as happens to
carbohydrate and other macronutrients.

Vitamins must have following characteristics to be classified as such:

1. Required in relatively small quantities.

2. Essential because certain biochemical reactions cannot occur without them
3. Must be obtained in the diet because the body cannot synthesize them or cannot make
adequate amounts.
4. Must be eaten regularly because they are stored in limited quantities & are gradually lost.
5. A deficiency results in at least one specific disorder.

Vitamins are mainly classified into two broad categories,

1. Fat soluble vitamins (Vitamin-A, Vitamin-E, Vitamin-D, Vitamin-K)

2. Water soluble vitamins (Vitamin-B complex, Vitamin- C (Ascorbic acid))

Fat soluble vitamins are stored in the body for a while- some stay for few days, some for up to 6
months. They are generally stored in the liver. Whenever to be used, special carriers in body takes
them to where they are needed.

Water soluble vitamins are different. When we take foods having water soluble vitamins, the
vitamins do not get stored, as much in the body. Instead they travel through blood stream, and
whatever body doesn’t use comes out with urine.

Deficiency
Vitamin Chemical name Food Source Function
Diseases
Helps you to see in the day and at night.
Milk, eggs, fish, Protects you from infections by keeping Night
A Retinol butter, cheese and skin and other body parts healthy. blindness, Skin
liver Promotes normal growth and dryness
development.
Legumes, whole
grain, nuts. Liver, Helps with energy production in your
B1 Thiamine Beri-beri.
pork, dried beans, body.
seeds
Egg, milk, Soybeans,
Inflammation
meat, poultry, liver, Helps with energy production in your
of tongue, sores
B2 Riboflavin Mushrooms, yogurt, body.
in the corners
Whole grains, cheese, Helps your body use other B vitamins.
of the mouth.
nuts
 Helps your body to use protein, fat and skin disease,
Niacin
Meat, fish, pea nuts, carbohydrate to make energy. diarrhoea,
B3 or
whole grain. Helps enzymes work properly in your depression,
Nicotinic acid
body dementia.
Metabolism of carbohydrates, fats and
Fatigue, muscle
Eggs, liver, dairy proteins
B5 Pantothenic acid cramp.
products. Synthesis of lipids, neurotransmitters,
Pellagra
steroid hormones, hemoglobin.
Potatoes, bananas
Helps your body to make and use
100% bran, instant
protein
oatmeal Anaemia,
and glycogen which is the stored energy
Meat, fish, poultry, kidney stones,
B6 Pyridoxine in
liver, soybeans, nausea,
your muscles and liver.
chickpeas, depression.
Helps form hemoglobin which carries
lentils, pistachio, nuts,
oxygen in your blood
sunflower seeds
Milk, cheese, yogurt, Works with the vitamin folate to make
fortified soy or rice DNA.
beverages Helps to make healthy blood cells. Low Pale skin,
B12 Cyanocobalamin Meat, fish, poultry, levels of vitamin B12 can cause a type constipation,
liver, eggs, fortified of fatigue.
soy anemia.
products Keeps nerves working properly.
Scurvy,
Citrus fruits such as
May help prevent cell damage and anaemia, ability
oranges, grapefruits,
C Ascorbic acid reduce risk for certain cancers, heart to fight
kiwi, strawberries,
disease and other diseases. infections
mangoes, papaya
decreases.
Increases the amount of calcium and
Milk, fortified soy and phosphorus your body absorbs from
rice beverages foods.
Fortified margarine Deposits calcium and phosphorus in Rickets,
D Calciferol
Some fish, eggs, bones and teeth, making them stronger osteomalacia.
organ meats, fish liver and healthier.
oils Protects against infections by keeping
your immune system healthy.
Helps to maintain a healthy immune Neurological
Vegetable oils, olives, system problems,
E Tocopherol tomatoes, almonds, and other body processes. problems of
meat, eggs. Acts as an antioxidant and protects cells reproductive
from damage. system.
Leafy vegetables,
Makes proteins that cause our blood to
Phylloquinone meat, soybeans, dark
clot, when you are bleeding. Failure to clot
K or green leafy vegetables
Involved in making body proteins for blood.
Naphthoquinone such as kale, collards,
your blood, bones and kidneys.
turnip/beet greens

Steps for Special Consideration

Most people can get enough vitamins by following CFG. However at certain life stages and in certain situations
vitamins need special attention. In some cases supplements may be needed. These include,
• Vitamin D: If you are over 50, you have higher needs for vitamin D - an amount that may be difficult to meet
with food alone. Health Canada recommends that men and women over the age of 50 take a daily supplement
of 400 IU.
• Folate: All women who could become pregnant, are pregnant, or breastfeeding should take a daily
multivitamin containing 400 mcg (0.4 mg) of folic acid to help prevent birth defects.
• Vitamin C: If you smoke you need an extra 35 mg of vitamin C each day. You can easily get this amount by
eating a variety of fruits and vegetables and getting the recommended number of servings of fruits and
vegetables from CFG.
• Vitamin K: People who use Warfarin (Coumadin) need to make sure they eat the same amounts of vitamin
K foods each day. A sudden increase or drop in vitamin K foods can affect how this medication works.

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