AS VITAMINS 2019- CCEA

• Complex organic compounds
• Needed in small amounts
• Not synthesized in body

• Age
• Gender
• Activity
• Health

* REMEMBER: Some people have higher energy requirements- for instance, smokers or pregnant women *

Fat Soluble - A + D +E + K ( I REMEMBER THIS BY THINKING "IDEK" )

• Dissolve in fat & oil
• Dont dissolve in water
• A + D = stored in LIVER
• Excess can cause - HYPERVITAMINOSIS
• Measure = MICROGRAMS

Water Soluble - C + B GROUP 

• Dissolve in water
• Dont dissolve in fat
• Not stored in body = EXCRETED in urine
• Meause = MILLIGRAMS

• RETINOL
• BETA - CAROTENE

Source

Retinol : Milk & Cheese & Butter ( DAIRY PRODUCTS )

Carotene : Carrot & Melon & Mango ( ORANGE FRUIT )

Function

• Growth 
• Antioxidant
• Healthy skin
• Rhodopsin production = vision in dim light
• Prevent infection = keeps cornea and digestion tract moist

Excess

• Toxicity
• Birth defects
• Hypervitaminosis - skin & bone disorder 

Deficiency

• Retarded growth
• Night blindness ( lack rhodopsin )
• Unhealthy skin
• Low immunity
• XEROPHTHALMIA  (Tearglands block and scar cornea)

• CALCIFEROL

Source

Butter + Cheese + Oily fish ( ANIMAL PRODUCTS )

* Sunlight = 7 - dehydrocholesterol 

Function

• Grow & maintain bone + teeth
• Absorb calcium & phosphorus
• Cell growth

Excess

• Calcium deposited in soft tissue
• Hypervitaminosis
• Kidney stones

Deficiency

• Rickets (children) = bones bend
• Osteomalacia (adults) = soft & brittle bones (demineralised)

• PHYLLOQUINONE

Source

Egg + Milk + Cheese

Functions

• Regulate blood clots ( prothrombin = coagulation cascade )
• Cell growth
• Bone mineralization
• Gla- proteins = OSTEOCALCIN (normal calcium binding )

Excess

• NONE

Deficiency

• Haemorrhagic disease = abnormal bleeding in new born (no clot )

• TOCOPHEROL

Source

Nuts + Pulses + Veg oil

Function

• Prevent retrolental fibroplasia (eye disease)
• Protect DNA 
• Antioxidant (reduce rancidity + protect lipids + lower risk of cell leaking + reduce inflammatory disease eg. rheumatoid arthritis )

Excess

• NONE

Deficiency

• Nerve system problem ( fragile RBC )

NIACIN

Source

Liver + Egg + Milk

* Made in body from Trytophan

Function

• Energy
• Glucose oxidation
• Tolerance factor ( insulin action )
• Healthy skin & hair & nails
• Nervous system

EXCESS

NONE

DEFICIENCY

• Pellagra - 4 d's 
• Dermatitis
• Dimentia
• Diarrhoea
• Weight loss
• Depression

Thiamin

Source

Liver + egg + nuts 

Function

• Energy
• enzyme
• immune system
• health
• nervous system

EXCESS

NONE

DEFICIENCY

• Retarded growth
• Depression
• Dry beri-beri = fatigue & mood change
• Wet beri-beri = brain damage & psychosis

RIBOFLAVIN

Source

Liver + egg + milk

Function

• energy
• enzyme
• tissue uptake ( eyes & skin )
• health
• RBC production

EXCESS

NONE

DEFICIENCY

• Oily dermatitis
• swollen tongue
• cracked lips
• bloodshot eyes

PYRIDOXINE

Source

Liver + egg + cereal

Function

• Protein synthesis
• RBC
• Body metabolism
• AA metabolism

EXCESS

• Sensory nerve function

DEFICIENCY

• Skin disorder
• Anaemia
• Nausea
• Stones

COBALAMIN

Source

Meat + egg + milk

Function

• + FOLATE = cell division ( form blood cells )
• Nerve system
• Brain development
• Build DNA

EXCESS

NONE

DEFICENCY

• Pernicious anaemia ( Large RBC - neurological damage )
• Nervous system damage

FOLIC ACID

SOURCE

Orange + leafy green + cereal

FUNCTION

• Cell growth
• RBC 
• Nervous system & nerve sheaths  ( develop neural tube )

PREGNANT = 400mg

EXCESS

NONE

DEFICIENCY

• Megoblastic Anaemia ( large & less blood cells)
• Neural tube defects ( Spina bifida )

ABSORBIC ACID

SOURCE

Citrus fruit + Berry + Leafy greens

FUNCTION

• Collagen ( bind cells )
• Wound healing
• Convert non-haem to haem
• Antioxidant
• Immunity

EXCESS

• Kidney stones

DEFICIENCY

• Delay healing
• Anaemia
• Scurvy ( black gum + teeth fall out )

• How easily absorbed & used

Influenced by:

• needs
• useability
• other components
• chemical form

VITAMIN: absorbed in intestine (well & available)

Vitamin A : Alcohol & disease limit absorption

Vitamin C : Stress & smoking limit absorpton

Vitamin B12 : Alcohol & Vitamin B6

Folate : Non-steroid anti-inflamatory drugs (eg. aspirin)