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discuss both the question (Half Page)
Discuss the major functions of 5 vitamins, common dietary sources of those vitamins, and potential health concerns related to deficiencies. (USLOs 7.1, 7.2)
Discuss meeting vitamin needs with supplementation and how to assess a supplements fact panel. (USLO 7.3)
The body requires essential vitamins to perform metabolic and physiological processes vital for health. Deficiencies can lead to severe health consequences. Below is a discussion of five major vitamins:
Major Functions: Essential for vision (forming rhodopsin), cell differentiation (maintenance of epithelial tissues), and immune function.
Common Dietary Sources: Liver, eggs, fortified milk (retinoids); dark green leafy vegetables (spinach, kale), and orange/yellow fruits and vegetables (carrots, sweet potatoes, pumpkin) (carotenoids).
Potential Health Concerns (Deficiency): The most common deficiency symptom is night blindness (nyctalopia), which can progress to xerophthalmia (dryness of the eye) and permanent blindness. Deficiency also impairs immune defenses, increasing susceptibility to infections.
Major Functions: Acts as a hormone, primarily regulating blood concentrations of calcium and phosphorus. Essential for bone health by promoting calcium absorption in the gut. Also plays a role in immune regulation.
Common Dietary Sources: Fatty fish (salmon, tuna, mackerel), egg yolks, and fortified foods (milk, cereals). The primary source is sunlight exposure.
Potential Health Concerns (Deficiency): In children, deficiency causes Rickets (soft, weak bones and skeletal deformities). In adults, it causes Osteomalacia (softening of the bones).
Major Functions: Critical for the synthesis of collagen, a protein necessary for wound healing, skin, blood vessels, and bone structure. Acts as a powerful antioxidant and enhances the absorption of iron.
Common Dietary Sources: Citrus fruits (oranges, lemons), strawberries, peppers, tomatoes, and broccoli.
Potential Health Concerns (Deficiency): Severe deficiency leads to Scurvy, characterized by weakened collagen, resulting in bleeding gums, bruising, poor wound healing, and joint pain.
Major Functions: Essential coenzyme in energy metabolism, particularly in the conversion of glucose into energy. Critical for proper nerve and muscle function.
Common Dietary Sources: Whole grains, pork, legumes, and fortified cereals.
Potential Health Concerns (Deficiency): Deficiency leads to Beriberi, affecting the nervous and cardiovascular systems. Wernicke-Korsakoff syndrome is a thiamin deficiency often seen in chronic alcoholics, causing severe memory loss and confusion.