Vitamins

Question 1

Vitamins

Answer 1

Vitamins are essential micronutrients that the body needs in small amounts for various functions. They are classified into fat-soluble and water-soluble vitamins.

Question 2

Fat-Soluble Vitamins

Answer 2

Fat-soluble vitamins dissolve in fat and are stored in the body’s fat tissues and liver. They do not need to be consumed daily but can accumulate to toxic levels if over-consumed.

Vitamin A (Retinol and Carotene)
• Functions:
• Maintains good vision, especially in dim light.
• Supports a healthy immune system and skin.
• Aids growth and development.
• Sources:
• Retinol (Animal sources): Liver, oily fish, eggs, dairy products.
• Carotene (Plant sources): Carrots, sweet potatoes, spinach.
• Deficiency:
• Night blindness, weak immune system, dry skin.

Vitamin D
• Functions:
• Helps calcium absorption, essential for strong bones and teeth.
• Prevents rickets (in children) and osteomalacia (in adults).
• Sources:
• Sunlight exposure, oily fish, egg yolks, fortified dairy products.
• Deficiency:
• Rickets (soft, weak bones in children), osteomalacia (weak bones in adults).

Vitamin E
• Functions:
• Acts as an antioxidant, protecting cells from damage.
• Supports skin health and immune function.
• Sources:
• Nuts, seeds, vegetable oils, leafy green vegetables.
• Deficiency:
• Rare, but may cause muscle weakness and nerve damage.

Vitamin K
• Functions:
• Helps blood clotting to prevent excessive bleeding.
• Supports bone health.
• Sources:
• Green leafy vegetables (spinach, kale), dairy products, liver.
• Deficiency:
• Excessive bleeding due to poor blood clotting.

Question 3

Water soluble- vitamins

Answer 3

Water-soluble vitamins dissolve in water and are not stored in the body, meaning they must be consumed regularly.

Vitamin B1 (Thiamine)
• Functions:
• Helps energy release from carbohydrates.
• Supports nerve function.
• Sources:
• Whole grains, meat, nuts, fortified cereals.
• Deficiency:
• Beri-beri (muscle weakness, nerve damage).

Vitamin B2 (Riboflavin)
• Functions:
• Supports energy release and healthy skin.
• Sources:
• Dairy products, eggs, green leafy vegetables, meat.
• Deficiency:
• Cracked lips, sore throat, skin disorders.

Vitamin B3 (Niacin)
• Functions:
• Aids energy release and healthy nervous system.
• Sources:
• Meat, fish, wheat, eggs, dairy products.
• Deficiency:
• Pellagra (diarrhoea, dementia, dermatitis).

Vitamin B9 (Folate/Folic Acid)
• Functions:
• Prevents neural tube defects in babies.
• Supports red blood cell production.
• Sources:
• Green leafy vegetables, whole grains, pulses.
• Deficiency:
• Spina bifida in babies, anaemia.

Vitamin B12 (Cobalamin)
• Functions:
• Maintains healthy nerves and red blood cell production.
• Sources:
• Found only in animal products: Meat, fish, eggs, dairy.
• Deficiency:
• Pernicious anaemia (fatigue, nerve problems).

Vitamin C (Ascorbic Acid)
• Functions:
• Helps wound healing and iron absorption.
• Supports the immune system.
• Sources:
• Citrus fruits, peppers, strawberries, potatoes.
• Deficiency:
• Scurvy (bleeding gums, fatigue, poor wound healing).