Vitamins and its values. Kader Kochi.

SOURCE OF VITAMINS AND MINERALS

      

Vitamins are organic substances existing in minute quantities in natural food which are necessary for normal nutrition and development. A balanced diet should contain not only carbohydrate, protein, fat and water but also adequate quantities of vitamins and minerals. Body’s requirement for vitamins may be varied in health and illness depending upon age, activity, and other factors affecting its absorption, utilization and excretion. Vitamins may themselves be enzymes, catalysts or synergists of certain essential cell functions. 

        

The endogenous conditional deficiency usually take place in conditions include interference with intake due to the defects in mouth or esophagus; lack of absorption due to the diseases in gastrointestinal tract; lack of storage in liver or adrenal glands; increased excretion through bile or kidney; diseases like fever or hyperthyroidism; and increased utilization in periods of growth, pregnancy or lactation. Vitamin and mineral deficiencies are always multiple. The following is a brief account of the important vitamins & minerals and the diseases associated with their deficiency.

VITAMINS

MAIN FUNCTIONS   AND   MAJOR SOURCES

   

FAT SOLUBLE VITAMINS

FAT SOLUBLE	DAILY REQUIRMENT	FUNCTIONS	EFFECTS OF DEFICIENCY	SOURCES
Vitamin A	5000 I.U	It is essential for maintain epithelial tissues. Proper functioning of  the retina and vision	Nyctalopia Xerophthalmia Growth retardation Alzheimer’s disease Retardation of bone and teeth	Milk milk products egg yolk liver cod liver oil green leafy vegetables beta-carotene ripe fruits  mango  papaya tomato yellow pumpkin
Vitamin D *********	800 I.U	Absorption of calcium  Deposition of minerals in bones	Rickets Osteomalacia Dental caries Tetany	Milk milk products liver cod liver oil egg yolk
Vitamin E	30 mg	Antioxidant	Infertility Muscular- dystrophy Alzheimer’s disease	Germinated cereals   wheat   Bengal gram  vegetables oils
Vitamin K	5 mg	Proper blood clotting	Hypo- prothrombinemia increased prothrombin time	Alfalfa tomato cabbage green leafy vegetables

****

VITAMINS

WATER SOLUBLE

WATER SOLUBLE	DAILY REQUIRMENT	FUNCTIONS	EFFECTS OF DEFICIENCY	SOURCES
Thiamine ( B1 )	2 mg	Proper utilization of carbohydrates in nerves tissues Synthesis of fat from carbohydrates and protein	Stasis oedema Polyneuritis Anorexia  Hypochlorohydria Fatigue Bradycardia Heart failure Paralysis  from eating partly cooked fish Hyperglycemia	Cereals (un milled) pulses nuts beet root carrot beans
Riboflavin B2	2 mg	Formation of flavo- protein enzymes It is essential  for cell metabolism	Stomatitis Magenta tongue Congestion of conjunctiva Hair loss Xeroderma	Milk milk products egg liver Green leafy- vegetables wheat millet pulses Rice is poor source of riboflavin
Nicotinic acid	15 mg	It is essential  for metabolic functions of cells  Formation of fat from carbohydrate   Reduction of plasma lipids Transient vasodilatation Maintain BMR Body can synthesis it from tryptophan	Degeneration of neurons Black tongue Diarrhea Pellagra Bradykinesia Confusion Alzheimer’s disease Depression ( low serotonin)	Cereals pulses nuts tomato husk beans peas green vegetables  meat milk (more in husk than whole grain wheat)
Lipoic acid	5 mg	Act as antioxidant A sulphur containing  fatty acid Involves in fat and carbohydrate metabolism	Alzheimer’s disease Nerve degeneration	coconut
Pantothenic Acid B3	10 mg	Formation of coenzyme A	Degeneration Fatty liver Dermatitis	Milk egg yolk liver wheat bran peas molasses sweet potatoes
Pyridoxine B6	2 mg	It is helpful for tryptophan and sulphur metabolism It reduce the intensity of homocysteine Transfer of amino acid to keton acids Decarboxylation  of dopamine Transport of amino acids  and metallic ion across the cell membrane	Degeneration of neurons Alzheimer’s disease Depression Acrodynia Cramps Anemia	Germs of grains and seeds leafy- vegetables liver kidney egg yolk meat
Rutin Vitamin P	20 mg	It maintains vascular permeability	Capillary bleeding	Paprika pepper citrus fruits
Folic acid	50micro gram	Multiplication and maturation of cells DNA formation It helps to reduce the effects of homocysteine	Leucopenia Megaloblastic- Macrocytic- anemia Agranulocytosis	Green- vegetables (fresh) pulses ladyfinger cauliflower kidney liver
Cyano cobalamin Vitamin B12	1u gm (Deficiency occur following stomach surgery)	Multiplication and maturation of cells It helps to reduce the effects of homocysteine	Hyperglycemia Pernicious- anemia Myelitis Alzheimer’s disease	Milk meat liver
Ascorbic acid Vitamin C	75 mg	It is essential for maintain  healthy intercellular tissues Haemostasis Carbohydrate metabolism It is not essential for cats and dogs	Visual disorder Scurvy Periosteal- bleeding Periosteitis Gingivitis Malformation  of teeth and bone Anemia Delay in wound healing Infertility Alzheimer’s disease	Gooseberry orange citrus fruits guava Sprouted pulses (Dry pulses, meat and milk contain only small quantity of vitamin C. Heating, drying or cooking can lead loss of this vitamin).
Inositol	1 gm	lipotropic	Alopecia Vision disorder	Meat liver kidney brain
Biotin	300 mg	Lipid metabolism	High cholesterol Dermatitis Alopecia	Yeast egg yolk
Choline	Freely synthesized  in the body	Lipid formation Formation of acetylcholine	Alzheimer’s disease Fatty liver High cholesterol Anemia Hypo proteinemia	Butter egg yolk brain fenugreek

**** 

MINERALS

MAIN FUNCTIONS AND MAJOR SOURCES

DAILY REQUIRMENT	FUNCTIONS	SOURCES
Iodine 0.05 mg Iodinoglobulin 8 ugm%	Formation of thyroid hormone	Spongy shell sea weeds
Copper 2 mg Total content in body about 100 mg	It is essential for formation of tyrosinase, cytochrome oxidase and ceruloplasmin. Help blood formation. (Fe: Cu in blood =100:1)	Sea water milk liver brain tomato
Manganese 2 mg	It is essential for growth. Formation of Hb. Formation of transmaganin globulin Formation enzymes like hexokinase.   (Diabetes) and arginase  (toxicity may cause parkinsonism).	Liver intestine sex glands
Iron 15 mg	Blood formation	Egg yolk milk liver coconut coriander
Magnesium 300 mg	It is essential for formation of inter cellular element, and formation of bone. It helps to prevent bone fragility, Osteomalacia, and tetany. Act as enzyme activator Controls calcification and hyper cholestrolemia. High Mg can inhibit central nervous system , prolong P-R interval, and promote hypotension. Low Mg can produce disorientation and convulsion Insoluble Mg is not absorbed from intestine as calcium salts. It is present more in CSF	Green vegetables (insecticide) cherry meat sea water
Zinc 12 mg	It is essential for carbonic anhydrase Storage of insulin Hair growth	Fish meat vegetables cashew nut
Calcium 1.5 gm	It is essential for blood clotting High concentration can promote cardiac extra systole and is neuro-sedatary. Low concentration can prolong the Q-T interval, diminish heart contractibility and promote ventricular arrest .It is neuro excitatory. Hypercalcaemia occurs usually associated with acidosis. 33% are present as calcium globulin and 55% are in ionic form. Calcitonin can lower while PTH can elevate serum calcium level. 99% of body Ca is present in bone and teeth. Product of plasma Ca++ and p-- are constant- about 50. Food rich in oxalic acid can convert calcium to insoluble one.	Milk green leaves sesame egg coconut ground nut onion -big hard water Less in meat and fish
Potassium 4 gm	It is essential for maintain intra cellular osmotic pressure, reproductive organ, cardiac functions, renal tubular function, bone hardness and pH. It inhibits muscular contraction It promotes neuro transmission It promotes ciliary movement It can promote diastolic arrest in higher concentration. Renal dysfunctions and hyperkalemia are usually due to adrenal insufficiency In health a steady balance between amount of sodium and potassium is maintained in the body fluids.	Animal tissues brain tuber Green leaves
Phosphorus 1 gm	It is essential for energy metabolism and regulation of pH. 80% are present in bone and teeth. 10% are combined with protein, lipid and carbohydrate. Phosphorus is present more in pancreas, liver and brain than in blood. Deficiency signs are anorexia, bone and muscular pain. Osteomalacia may occur due to phosphaturia.	Cabbage milk milk powder
Sulphur 1gm	It is essential for synthesis of co enzyme, carboxylase, lipase, heparin, melanin, synovial fluid, cartilages, insulin, vitreous humor, amino acids like cystine and methionine Essential for tissue oxidation It is essential for maintain hardness with elasticity It is essential for maintain normal blood pH.	Liver milk meat
Sodium 4 gm Total sodium is about 0.1% of body wt.	It is essential for maintain extra cellular osmotic pressure and water balance; formation of HCl, and fat absorption. It initiates  cardiac contraction	Milk drinking water
Chlorine 8 gm	It is essential for maintain anion level, formation of HCl from blood chloride, and exchange and carriage of  Co2	Milk
Cobalt	It is essential for haemopoiesis The excess quantity may cause diabetes mellitus by degeneration of pancreatic cells	Liver egg
Selenium Traces	It can protect  liver necrosis,  Alzheimer’s disease and muscular dystrophy	Potato garlic fish
Aluminum Traces	It promotes growth. Excess quantity can cause nerve degeneration	Tuber fish
Bromine Traces	It promotes formation of enzymes like ptyalin and pancreatic amylase as chloride	Animal origin
Fluorine Traces	It helps development of teeth It helps maintain elasticity The high level may promote dental caries and decalcification of bone	Cabbage garlic husk of grain
Silica Traces	Formation of connective tissues	Egg white
Molybdenum Traces		Egg

FOOD VALUES TABLES

(Values per 100 Gms of edible portions)

Food items	Calories	Protein     (G)	Fat  (G)	Vitamin   A (I.U)	Carotenes        (mg)	Riboflavin        (mg)	Iron (mg)	Calcium     (mg)
Cereals
Wheat flour (whole)	341	12.1	1.7	-	29	0.29	11.5	48
Rice ( raw, milled)	345	6.8	0.4	-	0	0.06	3.1	10
Bajira	361	11.6	5.0	-	132	0.25	5.0	42
Barley	336	11.5	1.3	-	10	0.20	3.0	26
Jowar	349	10.4	-	-	47	0.13	5.8	10
Maize (dry)	342	11.1	3.6	-	90	0.10	2.0	10
Ragi	328	7.3	1.6	-	42	0.19	6.4	344
Semolina	348	10.4	0.8	-	-	0.03	1.6	16
Pulses and Legumes
Bengal gram	732	20.8	5.3	-	129	0.13	9.1	56
Bengal gram (roasted)	369	22.5	5.2	-	113	-	9.5	58
Black gram	347	24.0	1.4	-	38	0.17	9.1	154
Green gram	348	24.5	1.2	-	49	0.15	9.5	75
Lentil	343	25.1	0.7	-	2.0	0.20	0.8	69
Red gram	335	22.3	1.7	-	132	0.19	5.8	73
Soya been	432	43.2	19.5	-	426	0.39	11.5	240
Leafy vegetables
Amaranth	45	4.0	0.5	-	5520	0.30	25.5	397
Colocasia leaves black	77	6.8	2.0	-	12000	0.45	38.7	450
Colocasia leaves green	56	3.9	1.5	-	10278	0.26	10.0	227
Coriander leaves	44	3.3	0.6	-	6918	0.06	18.5	184
Curry leaves	108	6.1	1.0	-	7560	0.31	16.5	830
Fenugreek leaves	49	4.4	0.9	-	2340	0.31	16.5	395
Mint	48	4.8	0.6	-	1620	0.26	15.6	200
Radish leaves	28	3.8	0.6	-	5295	0.47	3.6	265
Spinach	26	2.0	0.7	-	5580	0.26	10.9	73
Turnip green	67	4.0	0.6	-	9396	0.57	28.4	710
Betel leaves	44	3.1	0.8	-	5760	0.03	7.0	230
Other vegetables
Beans	158	7.4	1.0	57	-	0.09	2.6	50
Brinjal	24	1.4	0.3	124	-	0.11	0.9	18
Drumstick	26	2.5	0.1	184	-	0.05	5.8	30
Ash gourd	10	0.4	0.1	0	-	0.01	0.8	30
Lady finger	35	1.9	0.2	88	-	0.10	1.5	66
Onions stalks	41	0.9	0.2	993	-	0.03	7.5	50
Peas green	93	7.2	0.1	139	-	0.01	1.5	20
Tomato	23	1.9	0.1	320	-	0.01	1.8	20
Cauliflower	30	2.6	0.4	51	-	0.10	1.5	33
Roots and Tuber
Carrot	43	0.9	0.2	-	1890	0.02	2.2	80
Beet root	43	1.7	0.1	-	0	0.09	1.0	200
Tapioca	157	0.7	0.2	-	0	0.10	0.9	50
Potato	97	1.6	0.1	-	15	0.01	0.7	10
Onion big	49	1.2	0.1	-	0	0.01	0.7	180
Onion small	59	1.8	0.3	-	8	0.02	1.2	40
Fruits
Apricot	53	1.0	0.3	-	2160	0.13	2.2	20
Orange	48	0.7	0.3	-	1104	-	0.3	26
Papaya ripped	32	0.6	0.1	-	666	0.25	0.5	17
Mango	74	0.6	0.5	-	2743	0.09	1.3	14
Flesh food
Mutton muscle	194	18.5	13.3	31	-	0.27	2.5	150
Goat  meat	118	21.4	3.6	-	-	-	-	12
Pork muscle	114	18.7	4.4	-	-	0.09	2.2	30
Beef muscle	114	22.6	2.6	61	-	0.04	0.8	10
Egg Hen	173	13.3	13.3	1200	600	0.18	2.1	60
Egg Duck	181	13.5	13.7	1200	540	0.26	3.0	70
Fishes
Bata	89	14.3	2.5	-	-	-	1.1	790
Singhara	167	20.9	3.1	-	-	-	1.8	98
Promfret white	87	17.0	1.3	-	-	0.15	0.9	200
Prawn	89	19.1	1.7	-	-	0.10	5.3	323
Crab	89	8.9	1.1	-	780	-	21.2	1370
Milk and milk products
Milk buffalo’s	117	4.3	8.8	160	-	0.10	0.2	210
Milk cow’s	67	3.2	4.1	174	-	0.19	0.2	120
Curd	60	3.1	4.0	102	-	0.16	0.2	149
Cheese	438	24.1	25.1	273	-	-	2.1	790
Skimmed cow milk	357	38.0	0.1	-	-	1.54	1.4	1370
Fats and oils
Butter	729	-	81	3200	-	-	-	-
Ghee ( cow)	900	-	92	2000	-	-	-	-
Ghee (buffalo)	900	-	100	900	-	-	-	-
Hydrogenated oil	900	-	100	2500	-	-	-	-
Cooking oil (others)	900	-	100		-	-	-	-
Sugar and Jaggery
Sugar	400	-	0	-	-	-	--	-
Jaggery	383	0.4	-	-	168	0.04	11.4	80
Nuts and Oil seeds
Almond	655	20.8	58.9	-	0	0.57	4.5	230
Coconut dry	662	6.8	62.3	-	0	0.01	2.7	40
Gingelly seeds	563	18.3	43.3	-	60	0.34	10.5	1450
Ground nut	567	23.9	39.0	-	-	0.97	56.6	300
Niger seeds	515	23.9	39.0	-	-	0.97	56.6	300