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Vitamin: A

StructureFunctions:

Antioxidant vitamins that protect cell form destruction of oxygen. Essential for maintaining healthy eyes and skin for normal growth and

reproduction and for healthy immune system. Help to prevent infection.

Source: Found in dark green leafy and yellow vegetables and in fruits. Best source of beta-carotene are carrots sweet potatoes, spinach, broccoli,

pumpkin, squash, mango, and cantaloupe Fat containing animal foods such as liver, butter, cream, whole milk,

whole milk cheese, and egg yolk. Low foods such as low fat milk chesses and cereals that have fortified are

secondary source of vitamin A.

Vitamin D:

Structure

Functions: Act as prohormone because it is converted into hormone in human body. Vitamin D promotes calcium and phosphorus absorption in the body. It also prevents tetany.

Sources: The best source of vitamin D is sunlight. The best food sources of vitamin D are milk fish liver oils, egg yolk

butter and fortified margarine.

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Vitamin E:

StructureFunction:

Vitamin E is an antioxidant. It also absorbed by vitamin C and mineral selenium.

When the amount of vitamin E is less in blood the red blood cells are vulnerable to a higher than normal rate of hemolysis.

Help to prevent hemolytic anemia. It also enhances immune system.

Sources: Vegetable oils made from corn, soybean, san flower, and cotton seed and

product made from them. Wheat gram, nuts and, and green leafy vegetables are source of the

vitamin E. Animal foods, fruits, and most vegetables are poor sources of vitamin E.

Vitamin K:

Structure (Phyloquinone K1)

Function: Vitamin K contains some materials which are very essential for blood

clotting. Essential to form prothrombin. It helps to clotting blood.

Source: The best dietary sources of vitamin K are the green leafy vegetable such

as broccoli, cabbage, spinach, and kale. Dairy products eggs, meats, fruits, and cereals also contain some vitamin

K. A little amount of vitamin K is synthesized in the small intestine from

bacterial activities.

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Vitamin B complex.

Thiamin (B1):

Structure

Function: Thiamin is essential for the metabolism of carbohydrate and some amino

acids. It is also essential to nerve and muscle action.

Sources: Thiamin is found in many foods as unrefined and enriched cereals, yeast,

wheat gram, lean pork, organ meats, and legume but in a small amount.

Riboflavin (B2):

StructureFunction:

Riboflavin is essential for carbohydrate fat and protein metabolism. It is also essential for tissue maintainace especially the skin around the

mouth and for healthy eyes.

Sources: Riboflavin is widely distribute in animal and plant foods bit in small

amount. Milk, meats, poultry, fish, and enriched bread and cereals are some of its

richest sources. Some green vegetables such as broccoli, spinach, and asparagus are also

good sources.

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Niacin:

Structure

Function: Niacin serves as coenzyme in energy metabolism and consequently is

essential to every body cell. Niacin is essential for the prevention of pellagra. Niacin also acts as cholesterol lowering agent.

Sources: The best sources of niacin are meats, poultry and fish. Peanuts and other legumes are also good sources. Enriches bread, cereals also contain some niacin. Milk and eggs do not provide a good source of niacin.

Vitamin (B6):

StructureFunction:

Vitamin B6 is essential for protein metabolism. It aid to release of glucose from glycogen. It is also act as a catalyst.

Sources: Some important sources of vitamin B6 are poultry, fish, liver, kidney,

potato, banana and spinach. Whole grains especially oats and wheat are good sources of B6.

Refined grains are not good sources of vitamin B6.

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Folate:

StructureFunction:

Folate is needed for DNA synthesis, protein metabolism, and formation of hemoglobin.

Sources: Folate is found in many foods, but the best sources are cereals, green

leafy vegetables, legumes, sunflowers seeds, and fruits as orange juice and strawberries.

Vitamin B12 (Cobalamin):

StructureFunction:

Vitamin B12 is involved in folate metabolism. Maintenance in myelin sheath and healthy blood cell.

Sources: The best food sources of Vitamin B12 are animal foods, especially in

organ meat, lean pork, seafood, eggs, and dairy products.

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Pantothenic Acid:

Structure

Function: Pantothenic acid is involved in metabolism of carbohydrate fats and

proteins. It is also essential for the synthesis of the neurotransmitter acetylcholine

and steroid hormone.Sources:

The pantothenic acid is found in animal foods such as meats, poultry, fish, and eggs.

It also found in whole grain cereals and legume.

Biotin:

Structure

Function: Biotin participates as a coenzyme in the synthesis of fatty acids and

amino acids.Sources:

Some good sources of biotins are liver, eggs yolk, liver, soy flour, cereals and yeast.

It is also synthesized in human intestine.

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Vitamin C (Ascorbic acid):

Structure

Function: It prevents scurvy. This is a disease characterized by gingivitis. It helps to form collagen. It aid to absorption of nonheme iron. It also helps to reduce the severity of colds because it is a natural

antihistamine and can reduce cancer risk in some cases by reducing nitrites in foods.

Sources: The best sources of vitamin C are citrus fruits, melon, strawberry,

tomatoes, potatoes, red and green peeper, cabbage, and broccoli.

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