Vitamins and health water soluble vitamins

Vitamins are a group of organic compounds required in minute quantities by the body for various functions. Hence they are also called micro-nutrients (micro meaning small).

Human body cannot produce these chemicals and hence a balanced diet should contain adequate amounts of vitamins for optimal health. Therefore they are also called essential nutrients.

There are two broad groups of vitamins those which are water soluble consisting of vitamin B group and C and fat soluble vitamins consisting of A,D,E and K. Deficiency of a vitamin leads to a specific disease.

Water soluble vitamins

B group: This group contains several vitamins.

Thiamine (vitamin B1): Thiamine pyrophosphate (TPP) acts as a co-enzyme in carbohydrate metabolism. An enzyme is a protein which is necessary for a biochemical reaction. A co-enzyme is like a helper to the enzyme. Thiamine is essential for utilization of glucose as fuel.

Sources: Whole grain cereals, pulses, nuts especially groundnut and oilseeds. If mother takes adequate amounts of thiamine breast milk is a good source of thiamine for infants. Meat, fish, eggs, vegetables and fruits contain smaller amounts. Polishing rice will remove most of the thiamine.

Deficiency: Thiamine deficiency causes two diseases. Beriberi and Wernicke’s encephalopathy.

Beriberi: This occurs in 3 forms- dry beriberi, which affects the nervous system, wet beriberi affecting the heart and infantile beriberi seen usually is breast feed infants whose mothers are thiamine deficient.

Wernicke’s encephalopathy (usually seen in alcoholics) is characterized by mental abnormalities, abnormal gait and peripheral nerve problems (tingling sensation, numbness and loss of sensation)

Riboflavin (Vitamin B2): It is a co-enzyme for several enzymes involved in energy metabolism. It is converted to Flavin mononucleotide and Flavin adenine dinucleotide. Both FMN and FAD are necessary for oxidation- reduction reactions in the cells.

Sources of Riboflavin are almonds, milk, yogurt, green leafy vegetables, egg, meat and fish. Germination increases riboflavin content of pulses.

Deficiency of Riboflavin causes cracks at corners of mouth, inflammation of lips and tongue, burning and redness of eyes and anemia.

Niacin (Vitamin B3): It is a component of the co-enzymes Nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADH). Both the co-enzymes are essential for the reactions involved in the release of energy from carbohydrates, proteins and fats. NAD is an oxidizing substance. It accepts electrons from other molecules forming NADH which can act as a reducing agent.

Sources: Rice, bran, nuts, fish and meat. Milk is a poor source of Niacin but milk protein is rich in tryptophan which can be converted in the body to Niacin.

Deficiency: Niacin deficiency causes a disease called pellagra which is characterized by three D’s-diarrhea, dermatitis (inflammation of skin) and dementia (loss of memory).

Pantothenic acid (Vitamin B5): Pantothenic acid is converted into co-enzyme A which is involved in metabolism of carbohydrates, proteins and fats. It is widely distributed is nature and its deficiency probably does not occur.

Pyridoxine (vitamin B6): This exists in three forms-Pyridoxine, Pyridoxal and Pyridoxamine. Many food stuffs contain this vitamin-milk, whole grain cereals, legumes, vegetables, liver, eggs and meat.

It plays an important role in the metabolism of amino acids. It is essential for the production of neurotransmitters and hence for the proper functioning of the nervous system.

Pyridoxine deficiency is known to cause convulsions in newborn babies. It also causes ulceration of tongue, conjunctivitis, irritability and muscle weakness. Isolated deficiency is rare and it usually occurs along with deficiency of other vitamins.

Folic acid (Vitamin B9): Folic acid plays a vital role in the synthesis of nucleic acids which make up the chromosomes. It is also needed for the normal production of blood cells in bone marrow. It is needed in higher amounts when there is rapid growth-young children and pregnancy. Folic acid supplements are recommended during pregnancy.

Rich sources are leafy vegetables, milk, fruits, cereals, diary products, liver, meat and eggs.

Its deficiency causes a condition called megaloblastic anemia. Administration of drugs which antagonize the actions of folic acid in early pregnancy (cotrimoxazole, alcohol) may cause abortion or congenital abnormalities.

Cyanocobalamine (Vitamin B12): This vitamin is also required for the synthesis of nucleic acids. It is also needed for synthesis of fatty acids in myelin which covers the nerve fibers.

Good sources of Vitamin B12 are milk, cheese, liver and eggs. It is also synthesized by bacteria in intestine. Vitamin b12 is stored in the liver and its deficiency does not develop quickly.

Its deficiency also causes megaloblastic anemia, and neurological problems.

Vitamin C (Ascorbic acid): This vitamin is very sensitive to heat and is readily destroyed. It is abundantly found is fresh fruits and leafy vegetables. Germinating pulses are also good sources of vitamin C.

Vitamin C is needed for the synthesis of a protein called collagen. This protein accounts for about 25 percent of total body protein. Collagen is necessary for providing support to blood vessels ad bones.

Vitamin C also facilitates absorption of iron from the intestine. It has beneficial effect on the immune system. It increases the blood level of certain antibodies and complement proteins.

Its deficiency causes swollen gums which readily bleed. Other manifestations are swelling of ankles and wrists, increased susceptibility to infections and poor healing of wounds.

Page last reviewed on 15th November 2009

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