19 Vitamins

LEARNING OBJECTIVES
After reading this chapter, you should be able to
"define the term vitamin and classify different vitamins
understand the role of different vitamins in the body
"identify the food sources of vitamins
"relate each vitamin's functions to a state of deficiency or excess
"retain maximum vitamins while cooking and storing food
*appreciate various processes which increase the vitamin content of food

INTRODUCTION
The term vitamin was coined from the words vital amine, as early scientists felt these chemicals, which
are vital for life, were amines. Vitamins were discovered one at a time from 1900 to 1950, some as a
cure for classic diseases such as beriberi, pellagra, and scurvy, while others were discovered after research
on various body functions.
Vitamins like carbohydrates, proteins, and fats are organic compounds. Unlike these nutrients,
vitamins are required in minute quantities and are also called micronutrients. They do not provide
energy and are present in very small quantities in food, but nonetheless are vital for life processes. All
vitamins can be synthesized on acommercial scale, though fresh foods are always preferred.
Definition Vitamins is the term used for a group of potent organic compounds other than proteins,
carbohydrates, and fats which occur in minute quantities in food and which are essential for some
specifc body functions such as regulation, maintenance, growth, and protection. Many of them cannot
be synchesized,at least in adequate amounts, by the body and must be obtained from the diet.
CLASSIFICATION
Vitamins are grouped according to their solubility in either fat or water (see Table 19.1).
Fat-soluble vitamins The fat-soluble vitamins are vitamins A, D, E, and K. They require at for
their absorption and can be stored in the body. If their intake is poor, but body stores are ample,
deficiency symptoms will not beseen immediately.
 298 Food Science and Nutrition

Water-soluble vitamins The water-soluble vitamins are B-complex vitamins and vitamin C. Being
in the urine. They are not
soluble, they are casily absorbed and the excess consumed is excreted
water
stored in the body.
TABLE I9.1 Classification of vitamins
Water soluble
Fat soluble

1. Vitamin A 1. B-complex
(retinol, retinal, retinoic acid) (a) Vitanmin B,
Precursor-carotenes such as (thiamine)
a-, B-, and y-carotene and (b) Vitamin B,
cryptoxanthin (riboflavin)
2. Vitamin D (c) Niacin
(a) D, activated ergosterol () Nicotinic acid
or calciferol (ii) Nicotinamide
(b) Dactivated (d) Vitamin B
7-dehydrocholesterol ) Pyridoxine
orcholecalciferol () Pyridoxal
3. Vitamin E (tocopherols) (ii) Pyridoxamine
(a) a-Tocopherol (e) Vitamin B12
(b) Tocotrienols ) Cyanocobalamin or cobalamin
4. Vitamin K (quinones)
(a) Kphylloquinones () Folic acid or folate
(b) K synthesized by (g) Pantothenic acid
intestinal bacteria (h) Biotin
(c) K menadione 2. Vitamin C(ascorbic acid)
(the water soluble
synthetic form)

FAT-SOLUBLE VITAMINS
All fat-soluble vitamins need fats and bile salts for their absorption. They are absorbed into the
wall. They are stored in the liver and in small quantities in various organs, intestinal
Being fat-soluble, excess is not excreted. muscles, and adipose tissue.
If the diet is rich in fat-soluble vitamins, large
amounts can be
the body needs fat-soluble vitamins, it is released from the liver stored in the liver as reserve. When
Any factor which can affect the absorption of fat like sprue,and transported via blood to the tissues.
soluble vitamins. If mineral oil is taken as a laxative before orwill also affect the absorption of fat
vitamins absorption is affected. immediately after meals, fat-solubie
Consuming large amount of fat-soluble vitamins in the form of
Hypervitaminosis or vitamin toxicity. However, natural foods do not causesupplements can lead to
Vitamin A toxicity.
Vitamin A is the generic name given to a group of
compounds are retinol, retinal, and retinoic acid. They compounds
animal origin. Plant foods contain
having vitamin A activity.
are found only in the
yellow, orange, and/or red coloured fatty phases of foods ot
pigments called carotene which
 Vitamins 299

Rhodopsin give colour to vegetables and fruits, Carotene pigments are

(visual purple in the retina) converteu
to vitamin A in the body, i.e., carotene is a
provitamnin or precursot o
Light Dim light Vitamin A. Carotene is synthesized by plants and is theultimate source
of all vitamin A.
Pure vitamin A is a pale yellow crystalline compound occuring
Retinal + Opsin naturally in the animal kingdom. It is soluble in fat, insoluble in water,
and relatively stable to heat, acids, and alkalis. It is easily oxidized and
Some loss ocCurs rapidly destroyed by ultraviolet (U) rays.
on breakdown Ihe carotenoid pigments which have vitamin Aactivity are alpha-,
Fig. 19.1 Role of vitamin A beta- and gamma carotene, and cryptoxanthin. Of all the carotenes,
in vision beta-carotene has the highest vitamin Aactivity. Carotenes are converted
to vitamin A in the intestinal wall and liver. Conversion efficiency of
carotene to active vitamin Ais 8:1, i.e. 4800 g of carotene is converted to 600 ug of vitamin which is
theRDA for an adult man.
Functions Vitamin Aperforms the following functions.
1, Vitamin A maintains normal vision in dim light. Rhodopsin or visual purple is present in the
retina of the eye. It is required for vision in dim light. It is formed when vitamin A combines
with protein opsin. In bright light, rhodopsin absorbs light and breaks down into protein opsin
and retinal. Every time rhodopsin breaks down, some reinal is lost. Figure 19.1 shows the role of
vitamin A in vision.
In dim light or darkness, retinal and opsin re-combine rapidly to form rhodopsin provided
there is an adequate supply of vitamin A. If there is a deficiency of vitamin A, the regeneration is
slow and the person's eyes fail to adapt tochanges in lightquickly.
2. It helps in synthesis and maintenance of healthy epithelium--outermost lining of skin and
innermost lining of mucous membranes of respiratory, gastrointestinal, and genitourinary
tract. Epithelial glands secrete mucous that lubricates the lining of the eyes, respiratory and
gastrointestinal tract,etc.
3. Vitamin Ais required for normal bone and tooth development, and proper growh.
4. It helps the body tofight against infections by keeping mucous membranes in a healthy condition
which act as a barrier to infection.

Deficiency If the body has sufficient stores, deficiency does not develop at once.
Night blindness or nyctalopia It is one of the carliest signs of vitamin A deficiency. In this condition.
an individual is unable to see well in dim light, especially after coming from a brightly lit area. Ihis
happens because there is insufficient vitamin A to bring about quick formation of rhodopsin.
tpithelial changes The epithelium becomes dry, scaly, and rough. Goose pimples are seen on upper

forearms and thighs.

Changes in the eyes
(a) Secretion of tears decreases
(0) Eye ball becomes dry and lustreless
300 Food Science and Nutrition

on conjunctiva
(c) Bitot spots(pigmented spots) are seenlight is observed
(d) Photophobiaor sensitivity to bright not treated, it leads to keratomalacia
and inflammed. If
(e) Xeropthalmia: Cornea becomesthedrycornea and permanent blindness results.
() Keratomalacia or softening of
bones are seen in children.
Bone development Growth failure and stunted
doses of vitamin A is not recommended as excess is stored in the liver. Thie
Hypervitaminosis A High
Symptoms of toxicity are nausea, vomiting.
excessive accumulation of vitamin A in the body is toxic.
abdominal pain, loss of hair, thickening of long bones, and joint pain.
eggs yolk, oily ish, fish-liver oils.
Sources Animal foods, such as whole milk and milk products,rich sources.
ghee, are
organ meat, butter, cream, and clarified butter or pure
pumpkin,mango,
Sources of carotene All yellow, orange, and red fruits and vegetables such as carrots,
leaves, spinach, colocasia
such as fenugreek
papaya, peaches, and apricots, and all green leafy vegetablessources
leaves, amaranth, curry leaves, and turnip greens are rich of provitamin A.
ug of
Requirement An adult requires 600 ug of retinol or 4,800 ug of B-carotene per day; 8
B-carotene is converted to lug of retinol in the intestinal wall and liver.
Vitamin D
It is a fat-soluble vitamin. Thetwo important forms are vitamin D, (activated ergosterol or calciferol)
and vitamin D, (activated 7-dehydrocholesterol or cholecalciferol). Vitamin D, is produced when
7-dehydrocholesterol in the skin is exposed to the UV rays in the Sun. Vitamin D differs from other
fat-soluble vitamins because it is synthesized in the body, and we do not depend on our diet for it.
Vitamin D, from food or from supplements is absorbed into the intestine along with fat. Most of
the vitamin D we need is synthesized in the skin on exposure to ultraviolet rays from the sunlight as
vitamin D4. Both forms of the vitamin are stored primarily in the liver.
Functions
1. Absorption of calcium and phosphorus from the small intestine requires the presence of vitamin
Dand the hormones of the parathyroid and thyroid gland.
2. Mineralization of bones and teeth: After calcium and phosphorus is absorbed, vitamin D is
required to ensure that these minerals are deposited in bones and teeth to strengthen them.
3. Regulation of calcium and phosphorus levels in blood.
Sources Sunlight is the main source of vitamin D. The precursor in skin is converted to açtive vitamin
D,. Barriers such as cloching, soot, fog, window glass, and melanin (pigment in the skin) interfere with
synthesis of vitaminD. Sunscreen lotions with high SPF also prevent vitamin D formation.
It is found in fish liver oils and foods such as fortified milk, vanaspati, and margarine. Natural toods
such as butter, milk, and fish have it in small amounts.
Deficiency Vitamin Ddeficiency leads to lowered absorption of calcium, low serum levels of calcium,
and reduced bone mineralization. Bones cannot withstand the weight and bend into
deformities.
Rickets is seen in infants and children especially dark-skinned children. Bones are soft and yield to
pYessure. Joints are enlarged and there is delayed closing of the skull bones. Symptoms of rickets include
enlarged skull, pigeon chest, poor muscle development, pot belly, and bowed legs or knocked knees.
 Vitamins 30|

Osteomalacia or adult rickets is more common in women who

ohosphorus, and vitamin D, and have had several pregnancies.consume a diet deficient in calcium,
The softening of bones leads to a
deformed spine, rheumatic pain in the legs and lower back, a
Vitamin Ddehciency has become very common all over he waddling gait, and spontaneous fractures.
and reduced exposure to sunlight. Elderly people, obese world because ofa change in litestyle
indoors or use a sunscreen while individuals and dark skinned people who stay
going out, are at a greater risk.
Apart frorm ypical Symptoms, other symptoms include fatigue
depression, low resistance to infection and poor wound healing. and tiredness, bone and muscle pain,
Hypervitaminosis D Large doses of vitamin D can be toxic. Excessive use of fortified foods lead to
lossof appetite, vomiting, diarrhoea, growth failure, and calcifcation of soft tissues and
kidney stones.
Vitamin E
Vitamin E or tocopherol is a fat-soluble vitamin, It is stable to heat and acids. It is rapidy oxidized in
rancid fats.
Many claims are being made that supplements of this vitamin can prevent or cure a wide variety of
diseases, from reproductive function to skin problems such as psoriasis and acne, but there is no proof.
Functions Vitamin E is the most potent natural antioxidant found in food. Polyunsaturated fatty
acids (PUFA) form a structural part of all cell membranes. They are prone to oxidative breakdown
by free radicals in the cell. The main function of vitamin E is to act as an antioxidant. Vitamin E
itself gets oxidized and protectscell membranes from oxidative damage. It performs the following
functions:
1. Prevents oxidation of vitamin A in the intestine
2. Protects normal cell membranes by preventing their breakdown
3. Prevents hemolysis of red blood cells
4. Prevents oxidation of PUFAs
Sources Vitamin E is widely distributed in foods, particularly vegetable oils (corn, soya, sunflower,
safflower), wheat germ,whole grains, legumes, nuts, and dark green leafy vegetables.
cells is seen
Deficiency In severe deficiency, although uncommon, increased haemolysis of red blood
In premature infants.
Vitamin K
prothrombin and other blood
Vitamin Kis essential in the diet because it is needed for synthesis of
(found in plants), Kz (synthesized by bacteria in the intestinal tract), and
clotting factors, It exists as K,
bile salts for efficient absorption.
Kg (syntheticform). Being fat soluble, it requires fat and
Vitamin Kis required for the formation of prothrombin and several other proteins involved
Functions
in of blood. The ability of
blood to clot is dependent upon a high blood level of prothrombin.
cloting deficiency of vitamin Kis uncommon in
adults. New born infants have a sterile intestinal
Deficiency A
tract, hence they are given asingle dose
of vitamin Kto prevent haemorrhagic disease.
302 Food Science and Nutrition

formation of prothrombinogen and, thus, reduces clotting tendency of

Adeficiency interferes with oral use of sulfa drugs and antibiotics, or certain
occur during diseases of malabsorption,haemorrhages.
blood. It may antagonists and can cause
which are vitamin K
drugs
tract supplies at least half of the daily needs. Green l.
intestinal
Sources Bacterial synthesis in the liver are excellent sources. Cheese, egg yolk, and tomato a
vegetables, cabbage, cauliflower, and pork
supply vitamin K.
recommended dietary allowances (RDAs) and main soures
Table 19.2 provides the details of the
fat-soluble vitamins.

I9.2 Recommended dietary allowances and main sources of fat-soluble vitamins

TABLE
Vitamin RDA for adults Main source

Vitamin A 600 ug Whole milk, butter, egg yolk

(retinol)

Provitamin 4,800 ug Yellow, orange, and red fruits and vegetables, green leafy vegetables
carotene

Vitamin D 400 IU Sunlight, fish-liver oils, fortified vanaspati

Vitamin E 8-10 mg Vegetable oils, wheat germ, green leafy vegetables
Vitamin K 55 ug Green leafy vegetables, liver, cheese, egg yolk, intestiFal flora

WATER-SOLUBLE VITAMINS
B-Complex Vitamins
Scientists discovered 11 water-soluble B-complex vitamins of which eight are considered essential for
humans.
They differ from each other in their structure, distribution in foods, stability, and symptoms that
result from their deficiency. They are
1. Thiamine (vitamin B,) 5. Pantothenic acid
2. Riboflavin (vitamin B) 6. Biotin
3. Niacin 7. Folic acid or Dietary Folate
4. Pyridoxine (vitamin B) 8. Cyanocobalamin (vitamin B12)
They are all water soluble. These eight vitamins are grouped together because their functions are
closely related. The remaining three B-complex vitamins, namely
choline, and inositol play an active role in cell metabolism but thepara-aminobenzoic acid (PABAJ
diet and intestinal synthesis cal
make good this requirement.
The B-complex vitamins which are essential in
human nutrition are broadly grouped into u
following categories:
 Vitamins 303

1. Classic deficiency disease vitamins

(a) Thiamine Beriberi
(b) Riboflavin Ariboflavinosis
(c) Niacin
Pellagra
2. Anaemia preventing vitamins
(a) Pyridoine Hypochromic anaemia
(b) Folic acid Macrocytic anaemia
(c) Gyanocobalamin Pernicious anaemia
3. Recently discovered coenzyme factors
(a) Pantothenic acid
(b) Biotin
B-complex vitamins being water-soluble are readily absorbed in the small intestine and carried to the
liver. Apart from the liver, it is stored to some extent in the muscles, heart, kidneys and brain. However,
the stores are not large enough to last for long. Excess B-complex is quickly excreted in the urine.
Hence, a day-to-day supply of water-soluble vitamins is essential. Thiamine, Riboflavin, and Niacin
combine with phosphate and/or proteins to form different coenzymes which act along with various
enzymes in reactions involved in release of energy from carbohydrates, proteins, and fats.
Thiamine (vitamin B,)
Thiamine performs the following functions.
1. Thiamine functions mainly as aco-enzyme, thiamine pyrophosphate (TPP), which is required in
the breakdown of glucose to yield energy.
2. It helps to maintain a healthy nervous system.
3. It is required for normal appetite and digestion.
Daily requirement of thiamine is 0.5 mg/1,000 kcal. Thus, an adult who needs 3,000 calories would
require 1.5 mg of vitamin B per day.
Sources Foods rich in protein such as pork, liver, pulses, groundnut, and eggs are good sources.
Wholegrain and enriched cereals, parboiled rice, unpolished rice, and sprouted pulses contribute B,.
Soya bean is a rich source.
Efect of cooking and processing B is easily destroyed by cooking food in neutral or alkaline medium.
Losses are greater when food is cooked at high temperatures, overcooked, and cooking water discarded.
Deficiency The symptoms of deficiency occur because the tissue cells are unable to receive suffcient
cnergy from glucose. Therefore, they cannot carry out their normal tunctions. The gastrointestinal,
nervous, and cardiovascular systems are specially affected.
Early symptoms of deficiency include tatigue, irritability, depression, poor appetite, tingling, and
numbness of the legs. A severe deficiency causes beriberi. Beriberi is of two types.
1. Dry beriberi Polyneuritis or intlammation of the nerves, numbness of extremities, muscle
symptoms.
weakness, and cramps are the main
304 Food Science and Nutrition

oedema, enlargement of the heart, palpitation, and increase in rate of hes

2. Wet beriberi Severe
Abeat are seen in wet beriberi.
person may suffer from either type of beriberi. Beriberi is also known as rice-caters' disease because
polished rice.
it is seen in people whose chief diet consists of
Prevention Parboiling rice to retain B,.
Riboflavin (vitamin B,)
Ribofavin performs the following functions.
1. As aco-enzyme, just like B, is avital factor in carbohydrate metabolism, B, is vital in protein
metabolism.
2. As a co-enzyme in carbohydrate metabolism, B, is a constituent of co-enzymes flavin mono
nucleotide (FMN) and Aavin adenine dinucleotide (FAD).
Daily requirement is 0.55 mg/1,000 kcal.
Sources Milk and cheese are rich in B,. Organ meat, cggs, dark green leafy vegetables, and enriched
cereal foods.

Some intestinal synthesis by gut florais also possible.

Urine gets a bright yellow colour when B-complex supplements are administered because of
excess riboflavin which is excreted.

Efect of cooking and processing B, is sensitive to light. If milk is kept in clear glassbotrles, three
fourths of B, is lost in a short time. Cooking in open containers and in excess water is harmful.
Deficiency
1. Swelling of lips with cheilosis
2. Cracks in the skin at the corners of the lip, i.e., angular
3. Redness and swelling of the tongue or glossitis stomatitis
4. Eyes look bloodshot, eye fatigue, itching, burning, watering, and
photophobia. sensitivity to bright light, i..,
Niacin
Niacin or nicotinic acid is a vitamin intimately connected with
several
part in as a component. Niacin is the generic name for nicotinic acid as metabolic reactions it takes
nicotinamide or niacinamide. well as its natural derivative
It can be synthesized in the body from
presence of vitamins B6 and B2. Tryptophan, one of the nine essential amino acids in the
Functions Like B, and B,, niacin is also required for enzymes that
amino acids, and fatty acids to yield energy, i.e., for bring about breakdown of glucosC,
1. Asaconstituent of two co-enzymes, release of energy from food.
nicotinamide adenine dinucleotide (NAD) and nicotinamide
adenine dinucleotide phosphate (NADP), to release energy from
gastrointestinal tract, and maintenancecarbohydrates, proteins, and fats.
2. For a healthy skin, normal
of che nervous system.
 Because this
vitamin takes partin many reactions of
arbohydrates, fats, its requirement is related to energy m
and metabolismin the breakdown of proteins,
calorieacid
isnota good source of niacin, it contains essential amino intake
tryptophan which iskcal).
(6.6 mg/ /1,000 Although
converted milk
to niacin
inthebody.
60 mg tryptophan
tryptophan B. lmg niacin
Sources Protein rich foods such as poultry, fish, meat, groundnut, beans, and peas are
go0d sou
Grainsare fair sources except maize and rice; green leafy vegetables, potatoes, milk, eggs, and cheese are
rsources of preformed niacin but rich sources of
tryptophan.
Ffect of cooking and processing It is most stable of all B-complexvitamins. Fairly stable to heat, acid,
alkali. light, oxidation, and autoclaving.
Defciency It is seen in low-protein or maize-based diets. Pellagra, which means rough skin, is
characterized by four Dsdiarrhoea, dermatitis, dementia, and death. Deficiency begins with weakness,
headache, lossof appetite and weight, and asore and swollen tongue. Dermatitis is symmetrical and on
posed parts of the body (forearms, legs, and hands) and is aggravated by sunlight.
Dementia or depression, confusion, poor memory, delirium, and hallucinations occr in severe
deficiency. Without treatment, it results in death.
Anaemia-preventing Vitamins
Folic acid, vitamin B12, and vitamin Bo help in the formation of either red blood corpuscles (RBCs) or
haemoglobin and help in preventing anaemia.
Folic Acid or Dietary Folate
It derives its name from the Latin word folium, which means leaf. The term 'Dietary Folate' includes
several natural formsof folic acid which occur as a salt or ester of folic acid. It is synthesized by bacteria
present in che intestines. Intestinal absorption of folate is impaired in celiac disease and sprue.
Deficiency Even a moderate folate deficiency can increase the risk of neural tube defects (NTD) such
s spina bifida in new born infants and probably increase the risk of cardiovascular discase and stroke.
Functions In order to perform its functions, folic acid needs to be converted into its active form.
Vitamin Cis needed for this conversion.
VitaminC
Inactive folicacid Active folic acid

It is a component of specificenzymes required for tormation of DNAand haeme in the RBCs. B.,
RBCs.
Srequired along with folicacid for maturation of
Sources Liver, kidney, green leafy vegetables, whole pulses, and yeast, and in fermented food such as
idli, dhokla, and dosa. Some bacteria present in the intestinal tract are capable of synthesizing the vitamin.
Deficiency results in megaloblastic anaemia which is common in underdeyeloned
Deficiency
countries, cells
among the vulnerable age group. In folic acid deficiency, the bone marrow releases large
hucleated intothecirculation. The anacmia is a macrocytie, Megaloblastic anaemia. Megaloblasts
are large nucleated cells or immature RBCS. Other symptoms are weakness, loss of weight, pallor,
and glossitis. Haemoglobin level may fall as low as 2-412.5-16.5g/100
g/100 ml and blood transfusion may be
ml blood for adulr men
heeded. Normal Hb level is 11.5-14.5g tor women and
306 Food Science and Nutrition

Cyanocobalamin (vitamin B,2) Smal

only in foods of animal origin. Liver, kidney, milk, eggs, and cheese are good sources.
It is found care of B2 requirement.
amounts of animal protein in the diet take knowe
Absorption Itis absorbed from the ileum only. Amucoprotein enzyme secreted by thestomach
is necessary for its absorption. The intrinsic tactor controls the absorption of
as Castles intrinsic factor
excreted in the urine.
B12- It is stored in the liver. Very little is in their diet. Since vitamin B2 is presernt onl
Vegetarians depend on milk as the only source of B12
take oral supplements of B,2:
in foods of animal origin, vegetarians, especially vegans should
Functions
maturation of RBCs.
1. It helps folic acid in the synthesis and fibres.
2. It is essential for formation of myelin sheath around nerve
anaemia.
Deficiency Vitamin B deficiency results either in megaloblastic aneamia or in pernicious who do not
The latter is more common and is serious. Megaloblastic anaemia is seen in strict vegetarians
consume milk. It is because of a dietary deficiency of B2
Pernicious anaemia occurs due to absence of intrinsic factor in the person's gastric juice. So, even if
diet provides enough B2 it will not be absorbed and deficiency will result.
Symptoms The person appears well nourished with respect to body weight. Skin and eyes are pale,
tongue is raw and red, and mouth ulcers are present. There is numbness, tingling sensation, and a
feling of pins and needles in the fingers, as nervous system is affected. Haemoglobin level is low and
megaloblasts appear in blood. Treatment of pernicious anacmia involves injections of B; throughout
life as oral doses cannot be absorbed due to lack of intrinsic factor.
Pyridoxine (vitamin B,)
Liver, kidney, meat, wholegrain cereals, soya beans, and groundnuts are sources of pyridoxine.
Functions

1. Essential for synthesis and breakdown of amino acids

2. Helps in conversion of tryptophan to niacin
3. Conversion of linoleic acid to arachidonic acid
4. Needed for synthesis of haeme
5. Production of antibodies.
The requirement increases with an increase in protein content of diet.
Deficiency Anaemia is hypochromic anaemia because Hb is not synthesized for the red colour of RBCs.
Red blood cells are pale in colour. Soreness of tongue, depression, and sleepiness are other symptoms.
Deficiency occurs along with other nutrient deficiencies, e.g., PCM and B-complex deficiency.
Pantothenic acid and Biotin They are both co-enzymes required for release of energy from carbohydrates,
fats, and proteins. Biotin is synthesized in the intestinal tract. Both vitamins are widely
deficiency is rare in normal circumstances. present in toods And
 Vitamins 307

Egg white contains a protein 'avidin' that

cract. Only raw eg8 whites can cause a interferes with absorption of biotin from the intestinal
deficiency as avidin is inactivated when eggs are cooked. iaving
a few raw eg8 whites in a week is not
harmful and do not cause a
Vitamin C deficiency.
Viamin C, also known as the fresh fruit and
iuice which prevented scurvy among British sailors vegetable vitamin, was discovered as an acid in hme
because of its
on long yovages at sea. It was named ascorbic acid
antiscorbutic or antiscurvy properties.
It is highly soluble in water and most easily destroved as
compared to all other vitamins. It is readily
oxidized and destroyed by heat and presence of alkali. It is lost
Unlike animals, humans cannot synthesize vitaminCand depend when food is dehydrated.
Itis rapidly absorbed from the intestines and stored in the tissues andon their diet for adequate supplies.
saturated, being water-soluble excess vitamin C is excreted by the organs.Once
the tissues are fully
kidneys. Therefore, a day-to-day
supply of fresh fruits and vegetables is essential.
Functions
1. Synthesis of collagen which is the intercellular cementing substance that keeps cells in bone and
muscle tissue together
2. Making haemoglobin by helping in absorpion of iron from food
3. Healing of wounds and fractures
4. Increasing resistance to infections and fevers
5. Proper growth during periods of increased need or during rapid growth
6. As an antioxidant, like vitamin E, it prevents the oxidation of vitamin A and unsaturated fatty
acids.
Deficiency Deprivation of vitamin C results in defective formation of the intercellular cementing
substance.
Symptoms
1. Poor wound healing because collagen is not synthesized
2. Increased susceptibility to infections
3. Painful joints and bleeding gums
4. Skin bruises by slightest injury and
5. Severe deficiency causes scurvy. The symptoms are swelling, infection and bleeding of gums,
anaemia.
cold and cancer
Excessive intake The benefits of consumingmegadoses of vitamin Cto prevent common surgical cases.
as
is still controversial. An increased intakebeyond the RDA is advised in certain cases such
study.
stillunder
infections, anddrug therapies, but benefits of megadoses of 1-5 gdaily is
fruits and vegetables
Sources Fresh citrus fruits such as orange, sweet lime, grape fruit, lemon; other
leaty vegetables, and tomatoes are
Such as guava, amla, cabbage, capsicum, green chillles, green in vitamin C, but when dry Dulses are
CXcellent sources of vitamin C. Cereals and pulses are poor
ascorbic acid is formed in them. Eighty hve per cent of thevitamin is formed in the orain
sprouted.
cent in the sprout. Green gram contains thriCe as much vitaminCas compared to bengal
and 15 per
 308 Food Science and Nutrition

periods of
gram. Sprouted pulses are a good alternative to fresh fruits and vegetables during
Sprouts can be lightly steamed or consumed raw.
Berries such as zizyphus, strawberries, gooseberries, and cashewfruit are seasonal rich sources. Amla
scarcity.
is the richest source providing 600 mg/1100g as compared to oranges which provide 30 mg g& 100
amla contains 20 times as much vitamin Cas compared to orange. Heating and dehydration l..,
the vitamin Ccontent of all fresh fruits except amla, which retains some vitamin Cin the preserve. reduces
lable 19.3 presents the RDAand the main sources of water-soluble vitamins.
TABLE I9.3 RDA and the main sources of water-solublevitamins
Vitamin RDA for adults Main source

" Thiamine (B,) 0.5 mg/1,000 kcal " Whole grains, pulses, wheat, groundnuts
" Riboflavin (B) 0.55 mg/1,000 kcal " Milk, eggs, otgan meat
" Niacin 6.6 mg/1,000 kcal "All protein rich
" Provitamin tryptophan foodsgroundnuts, beans, peas, meat, fish
Pyridoxine (B) 0.6-2.5 mg "Wheat, jowar, red gram, meat, liver, fish, parboiled rice
" Pantothenic acid 4-7 mg "Milk, egg, intestinal flora
" Biotin 30-100 ug " Intestinal flora, egg yolk, liver
" Dietary Folate 200 ug "Green leafy vegetables, lentils, intestinal synthesis
"Cyanocobalamin (B,2) 1ug " Milk and milk products, egg, meat
" Ascorbic acid 40 mg " Fresh fruits and vegetables eaten
(vitamin C) uncooked, citrus fruits, guava, amla

EFFECT OF COOKING ON VITAMINS

Water-soluble vitamins are more easily lost during cooking and storing food. Losses occur due to
oxidation or exposure to air which is catalysed by enzymes. Blanching fruits and vegetables, which
need to be refrigerated or frozen, destroys the enzymes and preserves vitamin C. High temperature,
prolonged heating, and alkaline medium favour destruction of vitamins. To retain maximum vitamins
in food, observe the following rules.
1. Select good quality, fresh fruits and vegetables. Stale, wilted, and poor-quality produce may be
cheaper, but has lower vitamin content.
2. Always wash fruits and vegetable before peeling or cutting and not afterwards, as water-soluble
vitamins get leached into water and are lost.
3. Cut fruits and vegetables for salads just before they are to be served and store in acool place. Kecep
food covered. This prevents oxidative losses.
4. Avoid cutting into small pieces as more surface area is exposed.
5. Avoid soaking in water as water-soluble vitamins leach out.
6. Cook in minimum quantity water so that extra cooking is not required to dry up the excess liquid.
Use shortest cooking time.
7. Cook in acovered pan, except while cooking greens--cook uncovered for a few minutes to alloW
volatile acids to escape which helps in preserving green colour.
8. Do not overcook. Refresh greens and use pot liquor or cooking liquid in soups, gravies, orfor
kncading dough.
 Vitamins 309

o Donot add alkali (soda bicarbonate) to enhance creen colour or basten the cooking of pulses Such
as kabuli channa as B-complex and vitamin C are readily
0 Srore food in a retrigerator, covered with a lid, aluminiumdestroyed
in an alkaline meaium.
foil, or cling film to retain nutrents.
|1. Reheat only what is required.
12. Pressure cooking hlps in retaining vitamins as food is cooked in acovered container for ashorter
time.
13 Fat-soluble vitamins are lost during deep fat frving, if thefood to be fried is not coated prior to
frying.
14. Vitamin Aand carotene arelost due to oxidation and dehydration, so keep food covered to prevent
Oxidative and moisture loss.

SUMMARY
Vitamins are vital organic compounds required by the is rarely seen in adults as both vitamins are wide-spread
body to perform specific functions such as the release of in nature.
energy from food and other growth related, protective The B-complex vitamins are water soluble and
or B,, riboflavin
and regulatory functions. They are required in minute include eight vitamins, namely thiaminecyanocobalamine
amounts and hence are categorized as micronutrients. or B,, niacin, pyridoxine or B, folic acid,
They are broadly classified as fat soluble (vitamin A, D, or Bi2 pantothenic acid, and biotin. They mainly
E, and K) and water soluble (B-complex and vitamin function as co-enzymes in the release of energy from
carbohydrates, fats, and proteins. Three B-complex
C) vitamins. Each vitarnin has a specific role to perform
and cannot be repaced by another vitarmin. Fat-soluble vitamins are designated 'anaemia preventing vitamins'
vitamnins require fat for their absorption and can be stored as they are needed for synthesis of haeme and for the
maturation of red blood cells. Apart from the food
in the body. Water-soluble vitamins are readily absorbed
but are not stored in the body. Excessive intake of
fat sources, the bacterial flora in the intestine are capable of
soluble vitamins leads to toxicity or hypervitaminosis. synthesizing vitamins, namely vitamin Kand B-complex
vitamins.
Vitamin Ais present in animal foods only. Carotene,a Vitamin Cis the most susceptible of all vitamins. It is
precursor of vitamin A,is present in yellow, orange, and present in fresh fruits and vegetables and in sprouted
red fruits and vegetables,and in green leafy vegetables. by oxidation, heat, and an alkaline
grain. It is destroyed
sunlight. The
We get our requirement of vitamin D from medium. Proper cooking practices need to be followed
activated
precursor in the skin '7-dehydrocholesterol' is if vitamin content of food has to be retained.
vitamins Eand K
by UV rays from sunlight. Adeficiency of
KEY TERMS
RBCs or
vegetables which include a-, B-, and y-carotenes
Anaemia A condition in which number of and cryptoxanthin.
haenoglobin content of blood is reduced. the Cheilosis Swollern, cracked, and red lips.
with
ntagonist A substance that interferes Co-enzyme Asubstance that must be present along
action of another substance. with an enzyme for a specific reaction to occur.
present or added
Antioxidant Asubstance naturally
breakdown by oxygen.
Collagen Intercellular cementing substances which is
its
tO a product to prevent carotenoid pigment which protein matrix of cartilage, connective tissue, and
fat-soluble
B-carotene
S present
A
inplants and is a precursor of vitaminA.
bone.
Glossitis Inflammation of the tongue,.
pigmentin yellow/
Carotene Reddish orange colour
and green leafy
Orange/red fruits and vegetables