VITAMINS

• Organic molecules with a wide variety of functions

• Cofactors for enzymatic reactions
• Essential, supplied in the diet
• Two distinct types:
Fat soluble (A, D, E, K)
Water soluble (B – complex, C)
• Vitamins are organic molecules that are essential for normal
health and growth. They are required in trace amounts and must
be obtained from the diet because they are not synthesized in the
body. Before vitamins were discovered, it was known that lime
juice prevented the disease scurvy in sailors and that cod liver oil
could prevent rickets. In 1912, scientists found that, in addition to
carbohydrates, fats, and proteins, certain other factors called
vitamins must be obtained from the diet.
 VITAMINS

• Vitamins are made up of carbon,

hydrogen and oxygen.
• Vitamins are called micronutrients
because they are needed in only very
small quantities. They all have chemicals
names but they are usually referred to
by letters.
WHY ARE THEY GOOD FOR US?

Greater need due to

worse
environment

Improve immunity

Prevent ilnesses

Slower aging
 MAIN FUNCTIONS

• Vitamins are essential to the body:

• To maintain health
• To help prevent deficiency diseases such as
Beriberi (weakened muscles, heart, nerves and
digestive system) and rickets (softening of the
bones)
• To regulate the repair of body cells
• To help combat the ageing process
• To help to process carbohydrates and release
energy in the body
 VITAMINS -
Two main categories
Water soluble Fat Soluble

A
B
D
C
E

K
 Water soluble Fat Soluble

• Cannot be stored in body • Can be stored in body -

- regular supply needed regular supply not needed

• Excess is excreted in • Can accumulate to toxic

urine - no danger of toxic levels if large amounts
levels ingested

• Unstable to heat and • Fairly stable at normal

light, leach into cooking cooking temperatures
liquids
VITAMIN A – 2 FORMS; RETINOL AND
BETA- CAROTENE

Retinol Beta-Carotene
Named because of its Plant sources
concern with retina of
eye Present with chlorophyll
Only found in animal in plants, converted to
foods VitaminA in gut wall
VITAMIN A - RETINOL AND BETA-CAROTENE

Functions Sources
• Regulates growth Retinol - Cod liver oil,
Liver, Dairy products,
• Promotes healthy Herrings, Egg yolk
skin Beta-Carotene
• Maintenance of Dark green leafy
healthy vegetables, Broccoli,
tissues Carrots, Deep orange
• Helps eye adapt to fruits and vegetables
dim light The moisturising
vitamin!
VITAMIN A - RETINOL AND BETA-
CAROTENE
Effects of deficiency
• Retarded growth,
malformed
bones
• Long term-may lead to
night blindness
• Susceptibility to
infection
• Excess beta-carotene
may lead to liver and
bone damage
 VITAMIN D -CALCIFEROLS

Functions Sources
• Absorption and Sunlight conversion
laying down of
calcium and Fish liver oils
phosphorous in Dairy products
bones and teeth Oily fish
• Regulates calcium Margarine
balance between
bones and blood
• Prevents rickets
VITAMIN D -CALCIFEROLS
Effects of deficiency
• *Rickets in children and
*osteomalacia in adults
* Conditions where bones
are soft and cannot
take weight of body

• **Osteoporosis
**Bones become light, less
dense and prone to
fractures

• Dental caries
VITAMIN E - TOCOPHEROL
Functions Sources
• Protects tissues Pure vegetable oils
against damage Wheat
• Promotes normal wholemeal bread and
growth and Cereals
development
egg yolk
• Helps in normal red
blood cell nuts
formation sunflow
er
seeds
VITAMIN E - TOCOPHEROL
Effects of deficiency

Deficiency is very
rare but it could
affect the central
nervous system
 VITAMIN K - NAPTHOQUINONE

Functions Sources
• Needed for blood Green leafy veg
clotting, which means
it helps wounds heal Vegetable oil
properly. Cereals
• There is increasing
evidence that vitamin
K is also needed to
help build strong
bones.
VITAMIN K -
NAPTHOQUINONES
Effects of deficiency

Deficiency is very
rare but individuals
with liver damage
and new born infants
are at a higher risk
 VITAMIN B1 - THIAMIN
•Functions Sources
• • Essential for release Meat
of energy from Oatmeal
carbohydrates Breakfast cereals
• • Necessary for Wheat
appetite and good Fortified white flour
health Milk
• • Needed for normal Eggs
functioning of nervous Vegetables
system
VITAMIN B1 - THIAMIN
Deficiency
• Fatigue,
depression,
irritability

• Beri-beri -
disease of
nervous system
 VITAMIN B2 -RIBOFLAVIN
Functions Sources
• Metabolism of carbohydrates, Offal
proteins and fats
Milk
• Growth, repair, development of
Cheese
body tissues - healthy skin, eyes
and tongue Eggs
• The principal growth promoting Yeast extracts
factor in the vitamin B
complex Green Vegetables
VITAMIN B2 -RIBOFLAVIN
Deficiency
• Loss of appetite
• Swollen tongue,
cracked lips, eye
infection,
 VITAMIN B3 -NIACIN
Functions Sources
• Metabolism of Meat, Offal
carbohydrates, proteins Yeast extracts
and fats Yeast
Bran, wheat,
• Needed for normal
flour
functioning of nervous
Some pulses,
system dried fruit
VITAMIN B3 -NIACIN

Deficiency
• Fatigue,
depression,
irritability
• Beri-beri -
disease of
nervous system
 VITAMIN B9 -
Functions FOLIC ACID • Sources
• Red blood cell formation
• Fortified cereals
• Development of brain, spinal
• Green leafy
cord and skeleton in foetus
vegetables
• Reduces risk of neural tube
defects e.g. spina bifida
• Potatoes
• May play role preventing • bread
heart attacks, strokes and • Milk
cancer
• Wheat
VITAMIN B9 -FOLIC ACID

Deficiency
• Fatigue in mild cases
• Anaemia in severe
cases
• Neural tube
defects
Important to take folic
acid prior to
conception and vital
during first 3 months
pregnancy
 VITAMIN C -ASCORBIC ACID
Functions • Sources
• Critical to immune system
• Rosehips,
• Formation of connective
tissue, collagen blackcurrants,
• Helps absorption of • green peppers, kiwi,
iron citrus
• Prevents scurvy • fruits,
• Promotes healing of wounds strawberries,
and healthy blood vessels • spinach,
• Acts as antioxidant, cabbage,
protects
cholesterol • broccoli
VITAMIN C -ASCORBIC ACID
Deficiency
• Weakening of connective tissue
• Susceptibility to infection
• Incomplete iron absorption
• Delayed healing of wounds
• Prevent scurvy - pale skin with spots,
bleeding, soft gums.
 KEY FACTS:

• Micronutrients are essential for a

healthy body
• Water soluble vitamins must be eaten
every day
• It is easy to improve the micronutrient
content of your diet by eating more
fruit and vegetables, enough red meat
and wholegrain cereals.
MINERALS
 MINERALS

• Unlike vitamins, which are organic

substances minerals are inorganic and are
found in rocks and soil. Vegetables absorb
minerals as they grow, while animals digest it
through their diet.
• Minerals can be divided into two groups
- those needed in larger quantities
(major minerals) and those only required
in tiny amounts (trace elements).
 MINERALS

• Trace Minerals - are iron, zinc and

iodine.

• Major Minerals - are sodium,

potassium, calcium and phosphorus.
 MINERALS

• Minerals have 4 major functions:

• Body building – teeth and bones
• Control of body processes, especially
the nervous system
• Essential part of body fluids and
cells
• Form part of enzymes and other
proteins necessary for the release of
energy
 IRON
• Functions • Sources
• Production of • Red meat
haemoglobin in • Kidney
red blood cells to
carry oxygen in • Liver
the blood • Eggs
• Bread
• Green veg
Deficiency
• Anaemia
 CALCIUM

• Functions • Sources
• Teeth and bones. • Dairy products
• Blood clotting. • fortified white
• Nerve and muscle bread
contraction.
• oily fish
• Heart regulation
• green veg
Deficiency • nuts and seeds
Stunted growth can cause • citrus fruits.
rickets, osteoporosis.
 PHOSPHORUS

• Functions • Sources
• Bones and teeth • Dairy products
with calcium.
• Nuts
• Muscle contraction
• Meat
• Fish
Deficiency • foods rich in
Rarely deficient but could calcium
cause tiredness and
depression
 SODIUM
•• Sources • Functions
•• Cheese • Maintains water
•• Bacon balance in the body
•• smoked meats
and controls body
temperature, helps
•• Fish you sweat when body
•• processed foods temp rises.
•• table salt.
• • Government advice Deficiency
says on average you Deficiency is highly
should be eating no
more than 6g of salt a unlikely
day.
 POTASSIUM
• Functions
• Muscle contraction • Sources
and in maintaining
fluid. It is necessary • Banana
for the building of • Celery
muscle and for
normal body growth. • Turnips

Deficiency
Dry skin, acne,
Muscle
 ZINC
• Functions • Sources
• Everything from • Meat (lamb)
acne to diabetes.
Aids the immune • Oats
system. Needed for • Eggs
the senses of smell • Nuts
and taste.
Deficiency
Dry skin, acne,
Muscle
 IODINE
• Functions
• Sources
• Thyroid gland function
(controls how quickly • Animal and plat
the body uses energy) life from the sea
and body metabolism
• Milk
Deficiency • Eggs
Particularly in • Yogurt
children,
fall in the production
of thyroid hormones
 FORTIFIED FOODS

• The addition of micronutrients to

commonly consumed staple foods is a cheap
and effective way of improving nutrient
intake for the population as whole or for
vulnerable groups.
• In the UK since the 1940s there has
been
mandatory fortification of white flour with
calcium, iron, vitamins B1 – thiamin and B3 -
niacinB1, B2 and margarines with vitamins A
and D. These measures have helped
to reduce the burden of many
previously common deficiencies
 FOLIC ACID FORTIFICATION

Folic acid is a B vitamin. It is called folate when it is

found in foods in its natural form. Folic acid is used
in supplements or added to food.

Some foods, such as many breakfast cereals and

spreads, are already fortified with folic acid and
other vitamins and minerals. But recently there have
been discussions about whether it should be
compulsory to add folic acid to bread or flour in the
UK.
 TO DO: RESEARCH WORKS

• Investigate food sources naturally rich in

vitamin C.
• Select an appropriate recipe and nutritionally
model it to ensure that it reaches a third of an
adults RNI for vitamin C. 20mg.
• Plan to cook your dish; write out the method
with controls. In the controls you must fully
explain how vitamin c is lost and what steps you
will be taking to reduce the loss of vitamin C.
• If the ascorbic acid was lost in your recipe.
Were there any further steps that you could
have taken to minimise that loss?
• Do this in the long Bond paper