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Vitamins – Healthy Foundations

Vitamins - essential compound for health and well-being

Vitamins are essential micronutrients for the body. Like minerals, we need vitamins to assist healthy growth and development, and support a multitude of bodily functions.

They are natural components of food, usually present in small amounts. Unfortunately, our bodies can’t produce them, so it’s essential we get them through our diets. Deficiencies of any vitamin can lead to a specific health problems.


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Different Kinds Of Vitamins

Vitamins can be divided into 2 groups:

  • Water-soluble (B vitamins and vitamin C)
  • Fat-soluble (vitamins A, D, E, K)

B vitamins are further divided into:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folate)
  • B12 (cobalamin)

Water-Soluble Vitamins

Water-soluble vitamins are released into the blood after absorption from food and they circulate freely among bodily fluids before being used in cells in the body. Excess amount of water-soluble vitamins are removed by the kidneys.

The body flushes these vitamins out fairly rapidly so they should ideally be topped up every day.

Fat-Soluble Vitamins

Fat-soluble vitamins are released into the lymphatic system after absorption and they require a protein carrier in order to be transported through the body. They are stored in adipose tissues (fat) and the liver before being used for bodily functions.

Excess amounts of fat-soluble vitamins are accumulated in the body and not released so they do not need to be topped up with the same frequency as water-soluble vitamins. Alternatively, there is a greater risk of toxicity from fat-soluble vitamins than from water-soluble vitamins.


Vitamin Sources, Functions and Deficiencies

VitaminFoodsFunctionDeficiency
AEggs, meat, dairy, orange vegetables, apricotsVision, growth and development, immune functions, reproductionNight blindness
B1 (thiamine)Whole grains, yeast, liver, fish, lean meat, milkCardiovascular and nervous systemBeriberi
B2 (riboflavin)Dark green leafy vegetables, meats and dairyGrowth and tissue repairPhotophobia
B3 (niacin)Lean meat, poultry, fish, peanuts, nuts, yeastsDigestion, nervous system, skinPellagra
B5 (pantothenic acid)Meat, mushrooms, avocados, egg yolk, yeast, sweet potato, broccoliGrowth and production of steroid hormonesFatigue, insomnia, depression
B6 (pyridoxine)Meat, whole grains, vegetables, nuts, beans, legumesHealthy brain function, immune systemDermatologic and neurologic changes
B7 (biotin)Nuts, soy, eggs, milk and dairy, sweet potatoImmune system, hair and nail growthDermatitis, glossitis
B9 (folate)Beans, legumes, citruses, whole grains, dark green leafy vegetables, poultry, pork, shellfishProduction of red blood cells, DNA synthesisBirth defects in pregnant women, cardiovascular problems
B12 (cobalamin)Shellfish, meat, poultry, milk and dairy, eggs (only animal sources) Maintenance of the central nervous systemImpaired cell division, folate deficiency
CCitruses, green peppers, sweet and white potatoes, tomatoes, berriesImmune system, wound healing, iron absorptionScurvy
DFish liver oils, egg yolks, sunshineMaintenance of calcium and phosphorus homeostasisRickets, osteomalacia, osteoporosis
ESeeds, nuts, vegetable oils, olives, wheat germ, dark green leafy vegetablesAntioxidant, cell signaling and gene expressionNeuromuscular, vascular and reproductive system malformations
KDark green leafy vegetables, cauliflower, whole grainsBlood clotting, bone mineralizationHemorrhage, anemia, prolonged clotting time

Vitamins in Children’s Diets

As with macronutrients and minerals, the best way to ensure a child’s vitamin requirements are met is with a healthy balanced diet.

During the first 6 months of age, breastmilk/formula satisfies all vitamin needs (mostly, we’ll come back to that). But as your child gets older and begins to eat more solids their requirements increase and it becomes more and more important to meet them with the food they eat.

Their diet should include nutrient dense foods such as fruit, vegetables, grains, milk and dairy products, with almost all vitamin needs being met through food.

The only exceptions are vitamins D and K. Vitamin K should be given within the first few days of life in order to prevent hemorrhagic disease – this is normally in the form of an injection right after birth. Vitamin D should be given as a supplement throughout the first year of life since nutrition (even breastmilk) is highly unlikely to be sufficient – formula is likely to contain added vitamin D though. In any case you should speak to your pediatrician about any supplements early in your child’s life.

Daily Requirements

  0-6 months7-12 months1-3 years4-8 years9-13 years (boys)9-13 years (girls)14-18 years (boys)14-18 years (girls)
A (mcg)400500300400600600900700
B1 (thiamine) (mg)0.20.30.50.60.90.91.21.0
B2 (riboflavin) (mg) 0.30.40.50.60.90.91.31.0
B3 (niacin) (mg)246812121614
B5 (pantothenic acid) (mg)1.71.8234455
B6 (pyridoxine) (mg)0.10.30.50.61.01.01.31.2
B7 (biotin) (mcg)5681220202525
B9 (folate) (mcg)6580150200300300400400
B12 (cobalamin) (mcg)0.40.50.91.21.81.82.42.4
C (mg)4050152545457565
D (mcg)55555555
E (mg)456711111515
K (mcg)2.02.5305560607575

Resources

  1. Gallagher ML. The Nutrients and Their Metabolism. In: Mahan LK, Escott-Stump, S. Krause’s Food & Nutrition Therapy. International Edition, 12e. 2008. pg. 39-143.
  2. Basics in Clinical Nutrition, ed. Sobotka L (2004) Prague: Galen and ESPEN.
  3. Braegger C, Campoy C, Colomb V, Decsi T, Domellof M, Fewtrell M, Hojsak I, Mihatsch W, Molgaard C, Shamir R, Turck D, van Goudoever J. (2013) Vitamin D in the healthy European paediatric population. J Pediatr Gastroenterol Nutr. 56(6):692-701.
  4. Mihatsch W, Braegger C, Bronsky J, Campoy C, Domellof M, Fewtrell M, Mis NF, Hojsak I, Hulst J, Indrio F, Lapillonne A, Mlgaard C, Embleton N, van Goudoever J. (2016) Prevention of Vitamin K Deficiency Bleeding In Newborn Infants: A Position Paper by the ESPGHAN Committee on Nutrition. J Pediatr Gastroenterol Nutr. 63(1):123-129.
  5. Institute of Medicine, Food and Nutrition Board (1997) Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, DC. National Academies Press.
  6. Institute of Medicine, Food and Nutrition Board (2001) Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington, DC. National Academies Press.
  7. Institute of Medicine, Food and Nutrition Board (2000a) Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. Washington, DC. National Academies Press.
  8. Institute of Medicine, Food and Nutrition Board (2000b) Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. Washington, DC. National Academies Press.

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