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.
Vitamins are organic micronutrients required in small amounts by the body to perform specific metabolic functions.1 They are essential because, with a few exceptions (like Vitamin D), the body cannot synthesize them and must obtain them through the diet.2
Here is a discussion of five major vitamins, their functions, sources, and deficiency concerns, followed by a look at supplementation.
| Category | Description |
|---|---|
| Major Functions | Essential for vision (forming rhodopsin), cell differentiation (development of specialized cells), immune function, and bone growth. |
| Common Sources | Retinoids (Active form): Liver, fish oil, eggs, fortified milk. Carotenoids (Precursors): Carrots, sweet potatoes, spinach, kale (dark-colored fruits and vegetables). |
| Deficiency Concerns | Xerophthalmia (dryness of the eye), night blindness (inability to see in low light), and increased susceptibility to infectious diseases (due to impaired immunity). |
| Category | Description |
|---|---|
| Major Functions | Crucial for calcium and phosphorus absorption in the gut, maintaining blood calcium levels, and bone mineralization. It also plays a role in immune regulation. |
| Common Sources | Sunlight exposure (skin synthesis), fatty fish (salmon, tuna), fortified milk, and fortified cereals. |
| Deficiency Concerns | Rickets in children (softening and weakening of bones leading to skeletal deformities) and Osteomalacia in adults (softening of bones due to failure to mineralize). |
Vitamins are organic micronutrients required in small amounts by the body to perform specific metabolic functions.1 They are essential because, with a few exceptions (like Vitamin D), the body cannot synthesize them and must obtain them through the diet.2
Here is a discussion of five major vitamins, their functions, sources, and deficiency concerns, followed by a look at supplementation.
| Category | Description |
|---|---|
| Major Functions | Essential for vision (forming rhodopsin), cell differentiation (development of specialized cells), immune function, and bone growth. |
| Common Sources | Retinoids (Active form): Liver, fish oil, eggs, fortified milk. Carotenoids (Precursors): Carrots, sweet potatoes, spinach, kale (dark-colored fruits and vegetables). |
| Deficiency Concerns | Xerophthalmia (dryness of the eye), night blindness (inability to see in low light), and increased susceptibility to infectious diseases (due to impaired immunity). |
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