vitamins a micronutrient

Area of study 1: Understanding Australia’s health

Unit 3: Australia’s health

VitaminsVitaminsA micronutrientA micronutrient



The VitaminsThe Vitamins• Water Soluble• B group Vitamins (B1,

B2, B3, B6, B12)• Vitamin C• Found in watery foods

such as vegetables, milk and meat

• Soluble in water• Travels via the blood• Not stored within the

body

• Fat Soluble• A, D, E & K Vitamins• Found in fat soluble

foods such as cheese, meat, eggs and yellow and green vegetables

• Soluble in fat• Travels via the lymph

system• Stored in body



• Vitamins and minerals often have an interrelationship with other nutrients to help them perform their functions

– e.g. Vitamin B helps release energy from carbohydrates, protein and fats

– e.g. Vitamin B helps your cells rebuild the amino acids into new proteins, such as blood cells and haemoglobin



• We need vitamins in only small quantities, but they have very important functions

• Vitamins are essential for many of the chemical reactions which take place within the body



• Fruit and vegetables (rich in nutrients such as vitamins) provide a protective factor for the body

• They help defend against dietary diseases such as cardiovascular disease, some cancers and diabetes mellitus



Fat soluble vitamins



Functions Vitamin AFunctions Vitamin A

• Normal vision• Healthy lining cells e.g.

skin, lungs• Bone and teeth formation• Healthy skin, hair, mucous

membranes• Essential in reproduction

by helping to produce new cells



Food sourcesFood sources• Liver• Cod liver oil• Butter• Milk, cheese• Eggs• Yellow, red and

green leafy vegetables



Vitamin A deficiencyVitamin A deficiency• Night blindness – eyes

cannot adapt to changes in light, causing temporary loss of sight

• Xerophthalmia – drying out of the eye membrane, which can lead to blindness



Functions Vitamin DFunctions Vitamin D

• Helps absorption of calcium and phosphorus

• Increases deposits of calcium and phosphorus into bone

• Both of these functions contribute to bone growth



Food sourcesFood sources• Sunlight on your skin

helps to manufacture Vitamin D

• Fish liver oils• Eggs• Butter, cream,

margarine



Vitamin D DeficiencyVitamin D Deficiency• Reduced absorption of

calcium

• Rickets in children – bone deformities due to soft bones

• Osteomalacia in adults – ‘adult rickets’

Image source: dinf.ne.jp



Function Vitamin EFunction Vitamin E

• Acts as an antioxidant – substances that prevent damage to the body by free radicals

– substances produced when oxygen is metabolised. An overload causes build up of cholesterol deposits in the arteries, which can cause cancer and heart disease



Food sourcesFood sources

• Vegetable oils• Wheat germ• Margarine• Wholegrain cereals• Nuts• Widespread in foods



Function Vitamin KFunction Vitamin K

• Enables the formation of prothrombin, a chemical which helps blood clotting



Food sourcesFood sources• Eggs• Liver• Green leafy

vegetables• Wholegrain cereals



Water soluble vitamins



Functions Vitamin CFunctions Vitamin C(Ascorbic Acid)(Ascorbic Acid)

• Collagen production

• Assists the absorption of iron

• Healing wounds, protecting against injury and infection

• Production of hormones




• Fruits, especially citrus and blackcurrant

• Vegetables, example tomatoes and capsicum



Vitamin C deficiencyVitamin C deficiency• Swollen gums• Scaly skin• Poor wound healing• Nose bleeds• Lowered resistance to

infection• Scurvy – symptoms all

above



Functions thiamin (B1)Functions thiamin (B1)

• Co-enzyme which helps release energy from CHO

• Activity of nerves• Maintains heart

muscle tone




• Wholegrain cereals• Vegemite• Pork• Nuts• legumes



Thiamin (B1) deficiencyThiamin (B1) deficiency

• Weak muscles• Heart and nerve

problems• Fatigue• Loss of appetite• Beri beri – causes

oedema, or swelling of body due to body fluid



Functions riboflavin (B2)Functions riboflavin (B2)

• Cellular metabolism and respiration• Co-enzyme which helps release energy

from CHO• Tissue repair



Food sourcesFood sources• Vegemite• Cereals• Milk• Eggs• Cheese• Vegetables• Nuts



Riboflavin (B2) deficiencyRiboflavin (B2) deficiency

• Cracks at corners of mouth

• Scabs on lips• Rash on face• Deficiency mainly in

people with poor diets, such as alcoholics, low socio-economic status



Functions niacin (B3)Functions niacin (B3)

• Cellular metabolism and respiration




• Liver, meat, poultry• Nuts• Beans and peas• Vegemite• Wholegrain cereals



Niacin (B3) deficiencyNiacin (B3) deficiency

• Skin rashes• Diarrhoea• fatigue• Digestive abnormalities• Pellagra – dermatitis, diarrhoea, dementia,

death



Functions folate (B9)Functions folate (B9)

• Formation of DNA and RNA during growth

• Proper synthesis of red blood cells

• Especially important during pregnancy



Food sourcesFood sources• Liver• Green leafy

vegetables• Nuts• Eggs• Wholegrain cereals• Fruit• Legumes and lentils



Folate (B9) deficiencyFolate (B9) deficiency

• Sleeplessness• Poor growth• Neural tube defects in

foetus, such as spina bifida



Function Vitamin B12Function Vitamin B12

• Production and regeneration of red blood cells

• Proper functioning of the central nervous system

• Assists the metabolism of proteins, fats and carbohydrates

• Synthesis of hormones




• Liver, meat, poultry• Fish• Seafood• Eggs• Milk



Vitamin B12 deficiencyVitamin B12 deficiency

• Can lead to a lower production of red blood cells, which can contribute towards the development of anaemia.

vitamins a micronutrient

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