THE MICRONUTRIENTS-I : VITAMINS
THE MICRONUTRIENTS-I : VITAMINS
Structure
6.1 Introduction
6.2 Fat-soluble Vitamins
6.2.1 Vitamin A
6.2.2 Vitamin D
6.2.3 Vltamin E
6.2.4 Vitamin K
6.3 Water-soluble Vitamins
6.3.1 Vitamins of the B-complex Group
6.3.2 Vitamin C
6.4 Summing Up
6.5 Glossary
6.6 Answers to Check Your Progress Exercises
Fat-soluble vitamins are a group of vitamins that dissolve and are stored in the body’s fatty tissues. These vitamins include vitamin A, vitamin D, vitamin E, and vitamin K. Unlike water-soluble vitamins, which are not stored in large amounts and are excreted from the body, fat-soluble vitamins can be stored for longer periods.
Here is an overview of each fat-soluble vitamin:
1. Vitamin A: Vitamin A is essential for maintaining healthy vision, promoting normal growth and development, and supporting the immune system. It is found in animal products like liver, fish, and dairy, as well as in certain plant foods as beta-carotene, which the body converts to vitamin A.
2. Vitamin D: Vitamin D is necessary for the absorption of calcium and phosphorus, which are important for bone health. It also plays a role in immune function. The body can produce vitamin D when the skin is exposed to sunlight, and it is also found in fatty fish, fortified dairy products, and some mushrooms.
3. Vitamin E: Vitamin E is an antioxidant that helps protect cells from damage. It is also important for immune function and acts as a blood thinner. Good sources of vitamin E include nuts, seeds, vegetable oils, and leafy green vegetables.
4. Vitamin K: Vitamin K is necessary for blood clotting, as it helps in the synthesis of certain proteins involved in coagulation. It also contributes to bone health. Vitamin K1 is found in leafy green vegetables, while vitamin K2 is produced by bacteria in the gut and can also be found in fermented foods like cheese and natto.
It’s important to note that since fat-soluble vitamins can be stored in the body, excessive intake of these vitamins, especially through supplementation, can lead to toxicity. It is generally recommended to obtain these vitamins through a balanced diet, and if necessary, consult a healthcare professional for appropriate supplementation.
Water-soluble vitamins are a group of vitamins that dissolve in water and are not stored in the body to a significant extent. These vitamins include vitamin C and the B-complex vitamins, which consist of thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).
Here is a brief overview of each water-soluble vitamin:
1. Vitamin C: Vitamin C is an important antioxidant that supports the immune system, helps in collagen production, aids in iron absorption, and plays a role in wound healing. Good sources include citrus fruits, strawberries, kiwi, bell peppers, and leafy green vegetables.
2. Thiamin (B1): Thiamin is involved in energy metabolism and the proper functioning of the nervous system. It is found in whole grains, legumes, nuts, and pork.
3. Riboflavin (B2): Riboflavin is essential for energy production, as well as the health of the skin and eyes. It is present in dairy products, lean meats, leafy green vegetables, and enriched grains.
4. Niacin (B3): Niacin is involved in energy metabolism, DNA repair, and the production of certain hormones. It is found in meats, fish, whole grains, and legumes.
5. Pantothenic acid (B5): Pantothenic acid is necessary for energy metabolism and the synthesis of various compounds in the body. It is present in a wide range of foods, including meats, dairy products, whole grains, and legumes.
6. Pyridoxine (B6): Pyridoxine is important for brain development, neurotransmitter synthesis, and red blood cell production. Good sources include poultry, fish, bananas, potatoes, and fortified cereals.
7. Biotin (B7): Biotin is involved in energy metabolism and the health of hair, skin, and nails. It is found in nuts, seeds, eggs, and certain vegetables.
8. Folate (B9): Folate plays a crucial role in DNA synthesis, red blood cell formation, and fetal development during pregnancy. It can be found in leafy green vegetables, legumes, fortified grains, and citrus fruits.
9. Cobalamin (B12): Cobalamin is necessary for nerve function, DNA synthesis, and the formation of red blood cells. It is primarily found in animal-derived foods like meat, fish, dairy products, and eggs.
Since water-soluble vitamins are not stored in large amounts in the body, they need to be consumed regularly through a balanced diet. Cooking and processing methods can affect the vitamin content in foods, so it is important to choose appropriate cooking techniques to preserve these vitamins.
Check Your Progress Exercise 1
1) What are carotenoids? List the rich sources of beta carotene
Carotenoids are plant pigments that give fruits and vegetables their vibrant red, orange, and yellow colors. Beta-carotene is a specific type of carotenoid that is converted into vitamin A in the body. Rich sources of beta-carotene include carrots, sweet potatoes, spinach, kale, apricots, mangoes, papayas, and red bell peppers. These foods not only provide beta-carotene but also offer a range of other essential nutrients. Incorporating a variety of fruits and vegetables into your diet ensures an adequate intake of beta-carotene, which is important for vision, growth, immune function, and overall health.
1) कैरोटीनॉयड क्या हैं? बीटा कैरोटीन के समृद्ध स्रोतों की सूची बनाएं
कैरोटीनॉयड पौधों के रंगद्रव्य हैं जो फलों और सब्जियों को जीवंत लाल, नारंगी और पीला रंग देते हैं। बीटा-कैरोटीन एक विशिष्ट प्रकार का कैरोटीनॉयड है जो शरीर में विटामिन ए में परिवर्तित हो जाता है। बीटा-कैरोटीन के समृद्ध स्रोतों में गाजर, शकरकंद, पालक, केल, खुबानी, आम, पपीता और लाल बेल मिर्च शामिल हैं। ये खाद्य पदार्थ न केवल बीटा-कैरोटीन प्रदान करते हैं बल्कि कई अन्य आवश्यक पोषक तत्व भी प्रदान करते हैं। अपने आहार में विभिन्न प्रकार के फलों और सब्जियों को शामिल करने से बीटा-कैरोटीन का पर्याप्त सेवन सुनिश्चित होता है, जो दृष्टि, विकास, प्रतिरक्षा कार्य और समग्र स्वास्थ्य के लिए महत्वपूर्ण है।
2) Indicate whether the following statements are true or false. Correct the false
statements.
a) Bile is essential for effective absorption of vitamin A and D. (True/False)
……………………………………………………………………………………….
b) We meet most of our vitamin D needs from dietary sources. (True/False)
c) Vitamin A keeps the epithelial ’tissue dry. (True/False)
d) Rods of the retina are sensitive to dim light (True/False)
e) Vitamin D is also known as the “sunshine vitamin”. (True/False)
a) True
b) False – We primarily meet our vitamin D needs through sun exposure. Our body synthesizes vitamin D when the skin is exposed to sunlight. However, dietary sources such as fatty fish, fortified dairy products, and certain mushrooms can contribute to vitamin D intake.
c) False – Vitamin A is involved in maintaining the health of epithelial tissues, including the skin, but it does not keep them dry. It supports the growth, repair, and maintenance of epithelial cells.
d) True
e) True – Vitamin D is often referred to as the “sunshine vitamin” because our body produces it when the skin is exposed to sunlight.
Check Your Progress Exercise 2
1) Match the following:
a) Vitamin A – ii) Vision in dim light
b) Vitamin D – iv) Absorption of calcium and phosphorus
c) Vitamin E – i) Prevention of destruction of unsaturated fatty acids
d) Vitamin K – iii) Clotting of blood
2) Fill in the blanks.
i) ………………………… are the richest sources of vitamins A and D.
ii) Rods of the retina are sensitive to ………………………………
iii) Presence of ………………… and ………………… aids in the absorption of
fat-soluble vitamins.
iv) Vitamin K is also known as the ………………………… vitamin,
i) Fatty fish and liver are the richest sources of vitamins A and D.
ii) Rods of the retina are sensitive to dim light.
iii) Presence of bile and fat aids in the absorption of fat-soluble vitamins.
iv) Vitamin K is also known as the “clotting” vitamin.
Check Your Progress Exercise 3
1) How do sprouting and fermentation change the content of B vitamins in the body?
Sprouting and fermentation impact the content of B vitamins in the food, not in the body. Sprouting involves the germination of seeds, leading to increased levels of certain B vitamins due to enzymatic activity and breakdown of complex compounds. Fermentation, on the other hand, involves the action of beneficial microorganisms that can synthesize B vitamins and increase their bioavailability in the fermented food. When these sprouted or fermented foods are consumed, they can provide higher levels of B vitamins to the body. However, it’s important to note that these changes occur in the food itself and not within the body’s vitamin content.
1) अंकुरण और किण्वन शरीर में विटामिन बी की सामग्री को कैसे बदलते हैं?
अंकुरण और किण्वन भोजन में विटामिन बी की सामग्री को प्रभावित करते हैं, शरीर में नहीं। अंकुरण में बीजों का अंकुरण शामिल होता है, जिससे एंजाइमिक गतिविधि और जटिल यौगिकों के टूटने के कारण कुछ बी विटामिन के स्तर में वृद्धि होती है। दूसरी ओर, किण्वन में लाभकारी सूक्ष्मजीवों की क्रिया शामिल होती है जो बी विटामिन को संश्लेषित कर सकते हैं और किण्वित भोजन में उनकी जैवउपलब्धता बढ़ा सकते हैं। जब इन अंकुरित या किण्वित खाद्य पदार्थों का सेवन किया जाता है, तो वे शरीर को उच्च स्तर के विटामिन बी प्रदान कर सकते हैं। हालाँकि, यह ध्यान रखना महत्वपूर्ण है कि ये परिवर्तन भोजन में ही होते हैं, न कि शरीर की विटामिन सामग्री में।
2) Which B vitamins play a significant role in blood formation?
Several B vitamins play significant roles in blood formation. These include:
1. Folate (B9): Folate is essential for the production of red blood cells (erythropoiesis). It is involved in DNA synthesis and cell division, which are crucial for the proper development of red blood cells. Folate deficiency can lead to megaloblastic anemia, characterized by large and immature red blood cells.
2. Cobalamin (B12): Cobalamin is necessary for the maturation and development of red blood cells. It works in conjunction with folate to promote the formation of healthy red blood cells. Deficiency in vitamin B12 can cause megaloblastic anemia and other blood-related disorders.
Both folate and cobalamin are vital for maintaining healthy blood cell production and preventing various types of anemia. Adequate intake of these B vitamins through a balanced diet or supplementation is essential for supporting proper blood formation and overall health.
2) कौन से विटामिन बी रक्त निर्माण में महत्वपूर्ण भूमिका निभाते हैं?
कई बी विटामिन रक्त निर्माण में महत्वपूर्ण भूमिका निभाते हैं। इसमे शामिल है:
1. फोलेट (बी9): फोलेट लाल रक्त कोशिकाओं (एरिथ्रोपोएसिस) के उत्पादन के लिए आवश्यक है। यह डीएनए संश्लेषण और कोशिका विभाजन में शामिल है, जो लाल रक्त कोशिकाओं के समुचित विकास के लिए महत्वपूर्ण हैं। फोलेट की कमी से मेगालोब्लास्टिक एनीमिया हो सकता है, जिसकी विशेषता बड़ी और अपरिपक्व लाल रक्त कोशिकाएं होती हैं।
2. कोबालामिन (बी12): कोबालामिन लाल रक्त कोशिकाओं की परिपक्वता और विकास के लिए आवश्यक है। यह स्वस्थ लाल रक्त कोशिकाओं के निर्माण को बढ़ावा देने के लिए फोलेट के साथ मिलकर काम करता है। विटामिन बी12 की कमी से मेगालोब्लास्टिक एनीमिया और अन्य रक्त संबंधी विकार हो सकते हैं।
स्वस्थ रक्त कोशिका उत्पादन को बनाए रखने और विभिन्न प्रकार के एनीमिया को रोकने के लिए फोलेट और कोबालामिन दोनों महत्वपूर्ण हैं। संतुलित आहार या अनुपूरक के माध्यम से इन बी विटामिन का पर्याप्त सेवन उचित रक्त निर्माण और समग्र स्वास्थ्य के समर्थन के लिए आवश्यक है।
EXERCISE -4
i) Refined flours like maida and suji have less thiamine compared to atta or whole wheat flour because during the refining process, the outer bran and germ layers of the grain, which contain a significant portion of thiamine, are removed. This results in a loss of thiamine content in the refined flours.
ii) Milk can help meet niacin needs because it is a good source of niacin. Niacin is naturally present in milk and can contribute to meeting the body’s niacin requirements. Including milk in the diet can help ensure an adequate intake of niacin.
iii) Ascorbic acid is termed the “fresh food vitamin” because it is primarily found in fresh fruits and vegetables. Ascorbic acid is another name for vitamin C, which is known for its antioxidant properties and its role in supporting the immune system. Fresh fruits and vegetables are often considered excellent sources of vitamin C, hence the association of ascorbic acid with “fresh food.”
i) मैदा और सूजी जैसे परिष्कृत आटे में आटा या साबुत गेहूं के आटे की तुलना में कम थायमिन होता है क्योंकि शोधन प्रक्रिया के दौरान, अनाज की बाहरी भूसी और रोगाणु परतें, जिनमें थायमिन का एक महत्वपूर्ण हिस्सा होता है, हटा दी जाती हैं। इसके परिणामस्वरूप परिष्कृत आटे में थायमिन की मात्रा कम हो जाती है।
ii) दूध नियासिन की जरूरतों को पूरा करने में मदद कर सकता है क्योंकि यह नियासिन का एक अच्छा स्रोत है। नियासिन दूध में प्राकृतिक रूप से मौजूद होता है और शरीर की नियासिन आवश्यकताओं को पूरा करने में योगदान दे सकता है। आहार में दूध शामिल करने से नियासिन का पर्याप्त सेवन सुनिश्चित करने में मदद मिल सकती है।
iii) एस्कॉर्बिक एसिड को “ताजा भोजन विटामिन” कहा जाता है क्योंकि यह मुख्य रूप से ताजे फलों और सब्जियों में पाया जाता है। एस्कॉर्बिक एसिड विटामिन सी का दूसरा नाम है, जो अपने एंटीऑक्सीडेंट गुणों और प्रतिरक्षा प्रणाली का समर्थन करने में अपनी भूमिका के लिए जाना जाता है। ताजे फलों और सब्जियों को अक्सर विटामिन सी का उत्कृष्ट स्रोत माना जाता है, इसलिए एस्कॉर्बिक एसिड का संबंध “ताजा भोजन” से है।