Essential Vitamins for Healthy Life

 Vitamins play a crucial role in maintaining our overall health and well-being. They are organic compounds that are essential for specific cellular functions and cannot be adequately synthesized by the human body. Therefore, it is important to obtain these vital nutrients through our diet. In this article, we will explore the classification of vitamins and delve into their functions and sources.

Classification of Vitamins:

Vitamins can be classified into two main categories: water-soluble vitamins and fat-soluble vitamins. Water-Soluble Vitamins: Water-soluble vitamins B group and vitamins C including folic acid, cobalamin, ascorbic acid, pyridoxine, thiamine, niacin, riboflavin, biotin, and pantothenic acid. These vitamins are easily excreted by the kidneys and are not readily stored in the body. They are important precursors of coenzymes and deficiency can develop easily, making regular dietary intake crucial. Fat-Soluble Vitamins: Fat-soluble vitamins include Vitamins A, D, E, and K. These vitamins are released, absorbed, and transported with dietary fat. Unlike water-soluble vitamins, they are stored in significant quantities in the liver and adipose tissue. However, excess intake of fat-soluble vitamins can lead to the accumulation of toxic quantities.

9 Essential Water-Soluble Vitamins:

THIAMINE (VITAMIN B1) Thiamine is involved in the metabolism of α-ketols and oxidative decarboxylation of α-keto acids. Deficiency of Vitamin B1 can lead to conditions such as beriberi and Wernicke-Korsakoff syndrome, primarily associated with chronic alcoholism. RIBOFLAVIN (VITAMIN B2) Riboflavin is involved in oxidative-reduction reactions and the transfer of AMP moiety from ATP to FMN. Deficiency of Vitamin B2 is rare but can lead to symptoms such as dermatitis, cheilosis, and glossitis. NIACIN (VITAMIN B3) Niacin is involved in oxidative-reduction reactions and is essential for various cellular processes. Deficiency of Vitamin B3 can result in pellagra, characterized by symptoms such as dermatitis, diarrhea, and dementia. Niacin is also used in the treatment of hyperlipidemia. PANTOTHENIC ACID (VITAMIN B5) Pantothenic acid, also known as vitamin B5, is an essential water-soluble vitamin that is a component of coenzyme A (CoA). Coenzyme A plays a vital role in numerous metabolic pathways, including the transfer of acyl groups involved in fatty acid metabolism and the synthesis of cholesterol, steroid hormones, and neurotransmitters. Although pantothenic acid deficiency is extremely rare, it can lead to various symptoms. However, specific deficiency symptoms have not been clearly identified. Pantothenic acid is widely distributed in foods, with significant sources including eggs, liver, yeast, and many other plant and animal-based foods. PYRIDOXINE (VITAMIN B6) Pyridoxine, found primarily in plants, is a precursor of the coenzyme pyridoxal phosphate (PLP). PLP is involved in numerous enzymatic reactions, particularly those involving amino acids. High doses of pyridoxine can lead to neurologic symptoms, and deficiency is rare except in specific cases. BIOTIN (VITAMIN B7) Biotin, also known as vitamin B7, is an essential water-soluble vitamin that serves as a coenzyme in various carboxylation reactions. It plays a crucial role in the metabolism of carbohydrates, fats, and amino acids. Biotin is required for the activation of enzymes that are involved in important biochemical processes, such as gluconeogenesis, fatty acid synthesis, and the metabolism of branched-chain amino acids. While biotin deficiency is relatively rare due to its widespread distribution in food sources and its synthesis by intestinal bacteria, certain factors can lead to its deficiency. Raw egg whites contain a glycoprotein called avidin, which binds tightly to biotin and prevents its absorption from the intestine. Prolonged consumption of raw egg whites without adequate biotin intake can result in biotin deficiency. Symptoms of biotin deficiency may include dermatitis (skin inflammation), glossitis (inflammation of the tongue), loss of appetite, and nausea. FOLIC-ACID (VITAMIN B9) Folic Acid (or Folate) is vital for carbon metabolism and is synthesized only by microorganisms. Its deficiency is one of the most common vitamin deficiencies, especially among chronic alcoholics and pregnant women. It plays a crucial role in DNA synthesis. Vitamin B9 deficiency can lead to anemia and neural tube defects in fetuses. It’s important to take folic acid before pregnancy. Mothers that take excessive amounts of folic acid during pregnancy may predispose their daughters to diabetes and obesity later in life, according to a new study. With high dose supplements being widely available, the study calls for a need to establish a safe upper limit of folic acid intake for pregnant women. COBALAMIN (VITAMIN B12) Cobalamin is synthesized only by microorganisms and is not present in plants. It is stored in significant amounts in the body and is involved in essential enzymatic reactions. Deficiency of vitamin B12 can result in megaloblastic anemia and neurological disturbances. ASCORBIC ACID (VITAMIN C) Vitamin C functions as a coenzyme in hydroxylation reactions, supports connective tissue maintenance, aids in wound healing, and acts as an antioxidant. Vitamin C deficiency can lead to scurvy, characterized by various symptoms including fatigue, anemia, and impaired iron absorption.

4 Essential Fat-Soluble Vitamins:

VITAMIN A (RETINOL) Vitamin A is a collective term for several biologically active molecules, including retinol, retinal, and retinoic acid. It plays essential roles in various physiological processes, such as vision, maintenance of epithelial tissues, reproduction, growth, and differentiation of cells. Vitamin A is particularly important for the normal functioning of the visual system, as it is a component of visual pigments in rod and cone cells. Deficiency of vitamin A can lead to visual disturbances, with xerophthalmia being a common manifestation. Xerophthalmia is characterized by a pathological dryness of the conjunctiva and cornea, which can progress to ulceration and ultimately result in blindness if left untreated. Vitamin A deficiency can also manifest as skin disorders, impaired immune function, and reproductive issues. It’s important to note that excessive intake of vitamin A can be toxic. High doses of vitamin A, usually exceeding 7 mg per day, can lead to various adverse effects, including dry and pruritic skin, liver enlargement, intracranial hypertension, and teratogenic effects in the fetus. VITAMIN D Vitamin D is a group of sterols that function as hormones and are involved in the regulation of calcium and phosphate concentrations in the blood. The active form of vitamin D is known as calcitriol (1,25-dihydroxycholecalciferol). It promotes the intestinal absorption of calcium and phosphate, enhances their reabsorption from the kidneys, and stimulates the mobilization of calcium from bone, thereby maintaining adequate levels of these minerals in the blood. Vitamin D can be synthesized in the skin when exposed to sunlight, or obtained through dietary sources such as fish, fortified dairy products, and supplements. In the liver and kidney, vitamin D undergoes metabolic conversions to become the biologically active calcitriol. Vitamin D deficiency can lead to various health problems, including rickets in children and osteomalacia in adults. Rickets is characterized by defective bone growth and skeletal deformities, while osteomalacia refers to the softening of bones, which can lead to fractures and muscle weakness. VITAMIN E Vitamin E refers to a group of fat-soluble compounds known as tocopherols and tocotrienols. It functions primarily as an antioxidant, protecting cell membranes from oxidative damage caused by free radicals. Vitamin E also plays a role in immune function, gene expression, and the metabolism of polyunsaturated fatty acids. Vitamin E deficiency is relatively rare, but it can occur in individuals with fat malabsorption disorders or those who have extremely low-fat diets. Symptoms of deficiency may include peripheral neuropathy, muscle weakness, impaired vision, and an increased susceptibility to oxidative stress. However, excessive intake of vitamin E from supplements can interfere with blood clotting and increase the risk of hemorrhage. VITAMIN K Vitamin K is a group of fat-soluble compounds that are essential for the synthesis of proteins involved in blood clotting (coagulation) and bone metabolism. The two main forms of vitamin K are vitamin K1 (phylloquinone), found in green leafy vegetables, and vitamin K2 (menaquinone), produced by bacteria in the gut and found in animal-based and fermented foods. Vitamin K deficiency is rare in healthy individuals, as it is synthesized by gut bacteria and obtained through dietary sources. However, certain medical conditions or the use of specific medications can lead to vitamin K deficiency and result in impaired blood clotting, leading to excessive bleeding. Newborn infants are particularly vulnerable to vitamin K deficiency and are often given a vitamin K injection shortly after birth to prevent bleeding disorders.

Vitamins Produced by Microorganisms.

Vitamin and vitamin‐like compounds that are produced (exclusively) by microbial fermentation with bacteria, yeasts or fungi include vitamin C, B₂, B₁₂, and ergocalciferol or D_2, EFA’s, menaquinone or K₂, coenzyme Q₁₀ or ubiquinone, pyrrolquinoline quinine or PQQ. The antioxidant glutathione (GSH) is currently produced with the yeasts Saccharomyces cerevisiae or Candida utilis (Li et al., 2004; Wang et al., 2016), while the health supplement gamma‐aminobutyric acid (GABA) is produced based on a two‐step bioprocess: glutamate fermentation with Corynebacterium, and subsequent conversion into GABA with lactic acid bacteria‐derived overexpressed glutamate decarboxylase (Shi and Li, 2011; Pham et al., 2016). Some molecules can be produced by a combination of chemical steps and microbial/enzymatic steps (niacin or B₃, B₅, C, L‐carnitine) (Vandamme, 1989, 1992; De Baets et al., 2000; Shimizu, 2008; Laudert and Hohmann, 2011; Eggersdorfer et al., 2012; Vandamme and Revuelta, 2016). Some are produced via microalgal culture in ponds or fermentor vessels (beta‐carotene, EFA’s) (Cadoret et al., 2012; Borowitzka, 2013).

Summery

Vitamins are vital for maintaining optimal health and supporting various physiological functions in the human body. While a well-balanced diet generally provides adequate amounts of vitamins, certain factors such as dietary restrictions, malabsorption disorders, or specific medical conditions can increase the risk of vitamin deficiencies. It is important to be aware of the functions, dietary sources, and potential consequences of both deficiency and excess intake of vitamins to maintain a healthy and balanced lifestyle.