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Vitamin B complex

Function: Made up of eight different vitamins, the vitamin B complex is essential for a
number of bodily functions. Almost every process in your body requires one of the
vitamins in the complex, often as an aid to enzymes, which control and speed up the
process of certain reactions. As essential nutrients, members of the vitamin B complex
can be found in a wide array of foods, both plant and animal.

Source:

1. Whole grains (brown rice, barley, millet)

2. Meat (red meat, poultry, fish)
3. Eggs and dairy products (milk, cheese)
4. Seeds and nuts (sunflower seeds, almonds)
5. Dark, leafy vegetables (broccoli, spinach)
6. Fruits (citrus fruits, avocados, bananas)

Toxicity:

Skin flushing/pain; liver toxicity;

B-3 (Niacin)
elevated blood sugar
B-6 Nerve damage, skin lesions
B-9 (Folate/Folic Kidney damage; masking of B-
Acid) 12 deficiency
Acne/rosacea a side effect in
B-12
some people

Deficiency:

 A lack of vitamin B, especially B12, can potentially lead to anemia, which is a low
red blood cell count. Symptoms include tiredness and fatigue, breathlessness,
headaches, dizziness, pale skin, lack of appetite and weight loss.
 Other symptoms of vitamin B12 deficiency include sore tongue, mouth ulcers,
irritability and depression.
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 Further symptoms in people with anaemia caused by a deficiency of folate can

include numbness, muscle weakness and depression.
 Deficiency of vitamin B1 and B2 usually doesn’t show symptoms.
 A lack of vitamin B6 may cause skin disorders, such as irritation or a rash. It can
also lead to irritation, depression or increased risk of infections.

Requirements: The recommended daily amount of each B vitamin varies.

For women: For men:

 B-1: 1.1 mg(mg)  B-1: 1.2 mg
 B-2: 1.1 mg  B-2: 1.3 mg
 B-3: 14 mg  B-3: 16 mg
 B-5: 5 mg (RDA not  B-5: 5 mg (RDA not
established) established)
 *B-6: 1.3 mg  B-6: 1.3 mg
 biotin: 30 mcg (RDA  biotin: 30 mcg (RDA
not established) not established)
 folic acid: 400 mcg  folic acid: 400 mcg
 B-12: 2.4 mcg  B-12: 2.4 mcg

Vitamin A

Function: Form and maintain teeth, bones, tissue, and skin

Source: Ripe yellow fruits, carrots, oranges, paprika, squash, red peppers, leafy green
vegetables, cayenne, pumpkin, chili powder, spinach, soy milk, and sweet potatoes

Toxicity:

 drowsiness
 irritability
 abdominal pain
 nausea
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 vomiting
 dry, rough skin
 itchy or peeling skin
 cracked fingernails
Deficiency: Vitamin A deficiency is the leading cause of preventable blindness in
children worldwide. An estimated 250,000 to 500,000 children become blind every year
because of vitamin A deficiency. Half of these children die within a year of losing their
sight.
In pregnant women, vitamin A deficiency causes night blindness and may contribute to
maternal mortality. Vitamin A deficiency also compromises the immune system,
increasing the chance of death from malaria, measles and diarrhea.

Requirements: The recommended daily amount of vitamin A is 900 micrograms

(mcg) for adult men and 700 mcg for adult women.

Vitamin D

Function: Vitamin D is one of many nutrients our bodies need to stay healthy. Among
the vitamin's main functions, it helps the body:

 Absorb calcium. Vitamin D, along with calcium, helps build bones and keep
bones strong and healthy.
 Block the release of parathyroid hormone. This hormone reabsorbs bone tissue,
which makes bones thin and brittle.

Vitamin D may also play a role in muscle function and the immune system. The immune
system is your body's defense system. It helps protect it against infections and other
illnesses. Taking vitamin D every day has been shown to reduce the risk of falling in
older individuals.

Source: Foods that provide vitamin D include:

 Fatty fish, like tuna, mackerel, and salmon.

 Foods fortified with vitamin D, like some dairy products, orange juice, soy milk,
and cereals.
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 Beef liver.
 Cheese.
 Egg yolks.

Toxicity:

The 6 main side effects of too much vitamin D.

 Elevated Blood Levels. ...

 Elevated Blood Calcium Levels. ...
 Nausea, Vomiting and Poor Appetite. ...
 Stomach Pain, Constipation or Diarrhea. ...
 Bone Loss. ...
 Kidney Failure

Deficiency:

 Getting Sick or Infected Often. ...

 Fatigue and Tiredness. ...
 Bone and Back Pain. ...
 Depression. ...
 Impaired Wound Healing. ...
 Bone Loss. ...
 Hair Loss. ...
 Muscle Pain.

Requirements: Vitamin D intake is recommended at 400–800 IU/day, or 10–20

micrograms. However, some studies suggest that a higher daily intake of 1000–4000
IU (25–100 micrograms) is needed to maintain optimal blood levels.

Vitamin E
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Function: Vitamin E is an antioxidant. This means it protects body tissue from damage
caused by substances called free radicals, which can harm cells, tissues, and organs.
They are believed to play a role in certain conditions related to aging.

The body also needs vitamin E to help keep the immune system strong against viruses
and bacteria.

Vitamin E is also important in the formation of red blood cells and it helps the body
use vitamin K. It also helps widen blood vessels and keep blood from clotting inside
them.
Cells use vitamin E to interact with each other and carry out many important functions.

Whether vitamin E can prevent cancer, heart disease, dementia, liver disease, and
stroke still requires further research.

Source: The best way to get the daily requirement of vitamin E is by eating food
sources. Vitamin E is found in the following foods:

 Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)

 Nuts (such as almonds, peanuts, and hazelnuts/filberts)

 Seeds (such as sunflower seeds)

 Green leafy vegetables (such as spinach and broccoli)

Products made from these foods, such as margarine, also contain vitamin E.

Toxicity: Eating vitamin E in foods is not risky or harmful. However, high doses of
vitamin E supplements might increase the risk for bleeding and serious bleeding in the
brain.High levels of vitamin E may also increase the risk of birth defects.

Deficiency: Low intake may lead to hemolytic anemia.

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Requirements: The recommended dietary allowance (RDA) for vitamin E is 15

milligrams (or 22.4 IU) for people over the age of 14The upper limit for safety is 1,000
mg (1,500 IU).

Most people are able to get enough vitamin E from a healthy diet and do not need
supplements. Always consult with a doctor before taking any supplement, especially if
you are taking medications.

Vitamin K

Function: Vitamin K is an important factor in bone health and wound healing. Vitamin
K is a fat-soluble vitamin that makes proteins for healthy bones and normal blood
clotting. vitamin K helps produce four of the 13 proteins needed for blood clotting.
Vitamin K has a positive effect on bone mineral density and decreases fracture risk.

Source:

 Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard,
mustard greens, parsley, romaine, and green leaf lettuce.
 Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.
 Fish, liver, meat, eggs, and cereals (contain smaller amounts)

Toxicity: the 6 main side effects of too much vitamin D.

 Elevated Blood Levels. ...

 Elevated Blood Calcium Levels. ...
 Nausea, Vomiting and Poor Appetite. ...
 Stomach Pain, Constipation or Diarrhea. ...
 Bone Loss.
Deficiency: The signs and symptoms associated with vitamin K deficiency may
include:

 Easy bruising.
 Oozing from nose or gums.
 Excessive bleeding from wounds, punctures, and injection or surgical sites.
 Heavy menstrual periods.
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 Bleeding from the gastrointestinal (GI) tract.

 Blood in the urine and/or stool.

Requirements: The recommended adequate intake for vitamin K depends on age

and gender. Women aged 19 years and over should consume 90 micrograms (mcg)
a day, and men should have 120 mcg.

Vitamin C

Function: Vitamin C is required for normal growth and health. It helps in the formation
of collagen which in turn provides strength to the connective tissues of the body and
thereby accelerating the process of wound healing. It also helps in reducing skin
pigmentation by increasing the number and capacity of fibroblasts which helps in
repairing damaged skin. Vitamin C also helps in the synthesis of carnitine, which is
involved in transportation of fat for conversion into energy in the cells.

Source: Vitamin C is present in a wide variety of foods. However, it is available in

higher levels in the following foods :

All citrus fruits Cantaloupes, Watermelon, Pineapple, Papaya, Cabbage, Mango,

Broccoli, Cauliflower, Sprouts, and Kiwi fruits

Toxicity: Too much dietary vitamin C is unlikely to be harmful, mega doses

of vitamin C supplements might cause: Diarrhea, Nausea.

Deficiency: fatigue, depression, and connective tissue defects (e.g gingivitis,

petechial, rash, internal bleeding, impaired wound healing).

Requirements: For adults, the recommended daily amount for vitamin C is 65 to 90

milligrams (mg) a day, and the upper limit is 2,000 mg a day

Calcium

Function:
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1. Muscle contraction: calcium interacts with troponin C to trigger muscle contraction.

Calcium also activates ATPase, increases the interaction between actin and myosin
2. Blood coagulation: several reactions in the cascade of blood clotting process are
dependent on calcium
3. Nerve transmission: calcium is necessary for the transmission of nerve impulse
4. Membrane integrity and permeability: calcium influences the membrane structure
and transport of water and several ions across it.
5. Activation of enzymes: calcium is needed for the direct activation of enzymes.

Source: Calcium rich foods are

 Cheese, Milk, yogurt

 Green leafy vegetables such as spinach, kale, turnips, and collard greens
 Fortified cereals
 Fortified orange juice
 Soy beans
 Fortified soy milk
 Fish, egg yolk

Toxicity: Getting too much calcium can cause constipation. It might also interfere
with the body's ability to absorb iron and zinc, but this effect is not well established. In
adults, too much calcium (from dietary supplements but not food) might increase
the risk of kidney stones.

Deficiency: If your body doesn't get enough calcium and vitamin D to support
important functions, it takes calcium from your bones. This is called losing bone mass.
Losing bone mass makes the inside of your bones become weak and porous. This puts
you at risk for the bone disease osteoporosis.

Requirements: The Daily value for calcium is 1,000 mg for adults and children aged
4 years and older.

Phosphate

Function: The main function of phosphorus is in the formation of bones and teeth.
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It plays an important role in how the body uses carbohydrates and fats. It is also needed
for the body to make protein for the growth, maintenance, and repair of cells and
tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store
energy.

Source: Phosphorus is found in high amounts in protein foods such

as milk and milk products and meat and alternatives, such
as beans, lentils and nuts. Grains, especially whole grains provide phosphorus.
Phosporus is found in smaller amounts in vegetables and fruit

Toxicity: Too much phosphate can be toxic. An excess of the mineral can cause
diarrhea, as well as a hardening of organs and soft tissue.

High levels of phosphorus can affect your body’s ability to effectively use other minerals,
such as iron, calcium, magnesium, and zinc. It can combine with calcium causing
mineral deposits to form in your muscles.

Deficiency: Phosphorus deficiency may cause bone diseases such as rickets in

children and osteomalacia in adults. An improper balance of phosphorus and calcium
may cause osteoporosis.

Requirements:

 adults (19 years and older): 700 mg

 children (9 to 18 years): 1,250 mg
 children (4 to 8 years): 500 mg
 children (1 to 3 years): 460 mg

Iron

Function:

1. Iron mainly exerts its functions through the compounds in which it is present.
Hemoglobin and Myoglobin are required for the transport of oxygen and carbon di
oxide.
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2. Cytochromes and certain non-heme proteins are necessary for electron transport
chain and oxidative phosphorylation
3. Iron is associated with effective immune-competence of the body

Source: Some of the best animal sources of iron are:

 Lean beef
 Oysters
 Chicken
 Turkey

Some of the best plant sources of iron are:

 Beans and lentils

 Tofu
 Baked potatoes
 Cashews
 Dark green leafy vegetables such as spinach
 Fortified breakfast cereals

Deficiency: If your body doesn't have enough iron, it cannot produce enough
healthy oxygen-carrying red blood cells. Iron deficiency can cause anemia, which
means you havetoo little hemoglobin. Women in their childbearing years are at higher
risk for iron deficiency because of the loss of blood during menstruation.

Requirements:

Age Male

4–8 years 10 mg 10 mg

9–13 years 8 mg 8 mg

14–18 years 11 mg 15 mg

19–50 years 8 mg 18 mg
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Age Male

51+ years 8 mg 8 mg

Sodium

Function:

 In association with chloride and bicarbonate, sodium regulates the body’s acid-base
balance
 Sodium is required for the maintenance of osmotic pressure and fluid balance
 It is necessary for the normal muscle irritability and cell permeability
 Sodium is involved in the intestinal absorption of glucose, galactose and amino
acids
 It is necessary for initiating and maintaining heart beat

Source: Sodium occurs naturally in most foods. The most common form of sodium is
sodium chloride, which is table salt.
The common table salt used in the cooking medium is the major source of sodium. The
good sources of sodium include

 bread
 whole grains
 leafy vegetables
 nuts
 eggs
 milk

Toxicity: The main effect of too much sodium in your body is the way the potassium
reacts. It holds onto the water in your body, increasing the volume of blood which puts
stress on your blood vessel walls. If this stress is maintained over a long period of time,
it can weaken your blood vessels. This high volume of fluid can also cause the
triglycerides in your blood, which are tiny globules of fat, to pile up which can increase
your risk of heart attack or stroke. Dealing with all of this puts a strain on your heart as it
is forced to work harder to maintain the flow of blood throughout your body, which can
encourage heart disease.
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Deficiency: Sodium depletion may occur during prolonged heavy

sweating, vomiting, or diarrhea or in the case of kidney disease. Symptoms
of hyponatremia, or low blood sodium, include muscle cramps, nausea, dizziness,
weakness, and eventually shock

Requirements: The daily consumption of sodium is generally higher than required

due to its flavor. Healthy adults should limit sodium intake to 2,300 mg per day. Adults
with high blood pressure should have no more than 1,500 mg per day. Those with
congestive heart failure, liver cirrhosis, and kidney disease may need much lower
amounts.

Magnesium

Function:

 : Enzyme activity, enabling thousands of bio-chemical processes

 Energy production and ATP, the energy storage unit of the body’s cells
 DNA and RNA, the body’s internal instructions for building proteins and new cells
 Mineral balance, necessary to maintain cell life

Source: Foods which contain magnesium:

 Green leafy vegetables (e.g. spinach and kale)

 Fruit (figs, avocado, banana and raspberries)
 Nuts and seeds.
 Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels
sprouts)
 Seafood (salmon, mackerel, tuna)

Toxicity: In some people, magnesium might cause stomach upset, nausea, vomiting,
diarrhea, and other side effects. ... Large doses might cause too much magnesiumto
build up in the body, causing serious side effects including an irregular heartbeat, low
blood pressure, confusion, slowed breathing, coma, and death.

Deficiency: Magnesium deficiency, also known as hypomagnesemia, is an often

overlooked health problem. ... Health problems associated with magnesium loss
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include diabetes, poor absorption, chronic diarrhea, celiac disease and hungry bone
syndrome.

Requirements: The daily requirement for magnesium intake (400-420 mg/day for
men and 310-320 mg/day for women)

Zinc

Function:

 Zinc regulates immune function.

 2) Zinc for treating diarrhea.
 3) Zinc affects our learning and memory.
 4) Zinc help to treat the common cold.
 5) Zinc helps in wound healing.
 6) Zinc decreased risk of age-related chronic disease
Source:

 Meat. Meat is an excellent source of zinc (4). ...

 Shellfish. Shellfish are healthy, low-calorie sources of zinc. ...
 Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of
zinc.
 Seeds.
 Nuts.
 Dairy.
 Eggs.
 Whole Grains.

Toxicity: Zinc has many health benefits, but excessive zinc intake can be harmful.
Adverse effects of severely high zinc intake may include:

 nausea

 vomiting

 loss of appetite

 stomach pains
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 headaches

 diarrhea

Deficiency: Normally, zinc deficiency is due to insufficient dietary intake. However, it

may also be due to malabsorption and chronic illnesses such as diabetes, malignancy
(cancer), liver disease, and sickle cell disease.

Zinc deficiency signs include:

 loss of appetite

 anemia

 slow wound healing

 skin conditions such as acne or eczema

 abnormal taste and smell

 depressed growth

Requirements: The recommended intake for children 1-8 years old ranges from 3-5
milligrams, increasing as the child gets older.

Males 9-13 years old require 8 milligrams of zinc per day. After the age of 14, the
requirement increases to the 11 milligrams per day that is required for all adult males.
For females over the age of 8, the requirement stays stable at 8 milligrams per day,
except for ages 14-18, where the recommendation increases to 9 milligrams per day.
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Submitted to: Nida Tasneem Khan

Submitted by: Memoona afzaal

Roll num: F17BBAM067

Date: September 10, 2018

PRE-MID ASSIGMENT 1