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FAT SOLUBLE VITAMINS

Vitamins A,D,E,K

• Functions

• Effects of deficiency

• Sources

• Properties

• RDA

© PDST Home Economics

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VITAMINS

• “VITAMIN” means “vital for life”

• VITAMINS are *Micronutrients which are necessary for everyday healthy

functioning of the body

* Nutrients required in very small amounts - mg or µg

* Nutrients required in very small amounts - mg or µg

VITAMINS - Two main categories

Water soluble

B C

Fat Soluble

AD EK

Water soluble

• Cannot be stored in body - regular supply needed

• Excess is excreted in urine - no danger of toxic levels

• Unstable to heat and light, leach into cooking liquids

Fat Soluble

• Can be stored in body - regular supply not needed

• Can accumulate to toxic levels if large amounts ingested

• Fairly stable at normal cooking temperatures

Vitamin A - Retinol and Beta-Carotene

Retinol

Named because of its concern with retina of

eyeOnly found in animal

foods

Retinol

Named because of its concern with retina of

eyeOnly found in animal

foods

Beta-Carotene

Present with chlorophyll in plants, converted to Vitamin A in gut wall

Beta-Carotene

Present with chlorophyll in plants, converted to Vitamin A in gut wall

Vitamin A – Retinol and Beta-Carotene

Functions• Regulates growth• Promotes healthy skin• Maintenance of

healthy epithelial tissues

• Necessary for production of Rhodopsin - pigment in retina, helps eye adapt to dim light

Effects of deficiency• Retarded growth,

malformed bones• Dry mucous

membranes• Xeropthalmia - dry eye

membrane• Night blindness• Susceptibility to

infection

The moisturising vitamin!

The moisturising vitamin!

• Vitamin A is what your body needsIt gives you healthy bones and good strong teethBeautiful hair that shines bright in the daylightHealthy eyes so you can see at night............

• ©1999 Dole Food Company, Inc

Go for Color!

Now carotenes are real big newsThey give fruits and veggies colourful huesEat yellow, orange, red and deep green'Cause they're rich and loaded if you know what I mean

CaroteneGo for Color!

Think Yellow, Orange,Red, Deep Green

Vitamin A - Retinol and Beta-Carotene

SourcesRetinol - Cod liver oil,

liver, dairy products, herring, egg yolk

Beta-Carotene Dark green leafy vegetables, broccoli, carrots, deep orange fruits and vegetables

Now carotenes are real big newsThey give fruits and veggies colourful hues.......

Vitamin A - Retinol and Beta-Carotene

Properties• Yellow fat soluble alcohol• Insoluble in water• Can be destroyed by

oxygen, light and air• Some reduction in

dehydration• Powerful antioxidant

RDA

600 µg per day

90% of Vitamin A in the body is stored in the liver

Vitamin D - Calciferols

Formed by action of ultra violet light on fungi and yeasts

Manufactured synthetically for use as vitamin supplement

CholecalciferolThe sunshine

Vitamin!

The sun activates Provitamin 7 dehydro cholesterol present in

fat under skin

Ergocalciferol

Provitamin 7 dehydro cholesterol

Cholecalciferol

Provitamin 7 dehydro cholesterol

Cholecalciferol

Vitamin D -Calciferols

Functions• Absorption and

laying down of calcium and phosphorous in bones and teeth

• Regulates calcium balance between bones and blood

• Prevents rickets

Effects of deficiency• *Rickets in children and

*osteomalacia in adults

• **Osteoporosis

• Dental caries

* Conditions where bones are soft and cannot take weight of the body

* Conditions where bones are soft and cannot take weight of the body

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

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

Vitamin D -Calciferols

SourcesSunlight conversionFish liver oils Dairy products Oily fish Margarine

Vitamin D -Calciferols

Properties• Fat soluble • Insoluble in water• Stable to heat, acids,

alkalis, oxygen• Unaffected by cooking or

preservation

RDA

7 -10µg per day

Probably the most stable of the vitamins

Vitamin E -Tocopherols

Functions• Powerful antioxidant• May reduce risk of

heart disease, stroke, cancer

• Improves absorption of vitamin A

Effects of deficiency• Deficiency is rare• Linked to conditions

associated with malabsorption of fat

• Nerve damage, loss of balance, lowered immune system

Anti coagulants and anti oxidants

Anti coagulants and anti oxidants

Vitamin E -Tocopherols

SourcesWheatgermOatmealOils and animal fatsLeafy greensEggs

Vitamin E -Tocopherols

Properties

• Fat soluble • Insoluble in water• Stable to heat, unaffected

by cooking or preservation• Acts as antioxidant, delays

rancidity and oxidation• Damaged by alkalis and

UV light

RDA

Based on polyunsaturated fatty acid intake

Vitamin K - Napthoquinones

Functions

• Constituent of prothrombin which is necessary in blood clotting

Effects of deficiency

• Abnormal clotting, bleeding.

• Deficiency is rare

Sometimes called “Coagulation” vitamin

Sometimes called “Coagulation” vitamin

Vitamin K - Napthoquinones

Sources

Dark green vegetablesLiverLean meatEggsManufactured by bacteria

in intestine

Vitamin K - Napthoquinones

Properties• Fat soluble • Insoluble in water• Stable to heat,

unaffected by cooking• Destroyed by light,

strong acids, alkalis

RDA

No established recommendation

Hypervitaminosis - Excess vitamins A and D

• Hypervitaminosis A - Excess Vitamin A is stored in the liver. In extreme cases can cause dry skin, enlarged liver, fatigue, hair loss, headaches, appetite loss, vomiting, risk of birth defects and miscarriage.

• Hypervitaminosis D - More common in young children than adults. Results in high concentration of calcium in blood. Symptoms - nausea, mental confusion, vomiting and thirst.

Hand in Hand – How vitamins help each

other• Vitamin E keeps Vitamin A from being

destroyed in the intestines

• Vitamin D enables the body to absorb calcium and phosphorous

• Vitamin C helps folate build proteins

• Vitamin B1 works in the digestive system with niacin, pantothenic acid and magnesium