Question

1.) water soluble and fat soluble. What are the differences especially in regards to needs and safety and recommended intake?

2.) information on whether hydration status plays a role in bone health.

Answer 1

VITAMINS

Vitamins may be regarded as organic compounds required in the diet in small amounts to perform specific biological functions for normal maintanance of optimum growth and health of the organism.

• There are 15 vitamins ,essential for humans.
• Classified as water soluble(C & B-group) and fat soluble vitamins(A,D,E,K)
• Most of the water soluble vitamins exert their functions through their respective coenzymes while only one fat soluble vitamin(K) has been identified to function of coenzyme.

• Water soluble	Fat soluble
  Soluble in water	soluble in fat or lipids and oil
  not stored in body (except B12) ,for this reason they must continuosly supplied through diet.	stored in liver and adipose tissue
  Most of the vitamins are excreted through urine and they are not toxic	excess consumption leads to their accumlation and toxic effects
  defficiency of one or more vitamins involved in energy metabolism include dermatitis ,glossitis,chelitis,diarrhea ,mental cofusion,depression,and malaise	Vitamin K has a specific coenzyme function

  vitamin A

• fat soluble

• present in foods of animal origin

• provitamin carotenes are found in plants

• Recommended dietary allowance(RDA) is

• For adults 1,000 retinol equivalents (3,500 IU) for man

• 800 retinol equivalents (2,500 IU) for woman

• 1 international unit (IU) equals to 0.3mg of retinol

• Dietary sources : Animal sources are liver,kidney ,egg yolk,milk,cheese,,butter.Fish(cod or shark) liver oils

• Vegetable sources contain provitamin A-carotenes.

• yellow and dark green vegetables and fruits

• carrot,spinach ,amaranthus,pumpkins,mango,papaya

• Defficiency :Night blindness,Xerophthalmia,keratomalacia

Vitamin D

• fat soluble
• it resembles sterols in structure and functions like a hormone
• RDA : 400 IU or 10mg cholecaliferol
• In countries with good sunlight (like india) RDA for vitamin D is 200 IU (5mg cholecalciferol)
• Dietary sources : fatty fish,fish liver oils,egg yolk
• It provides to body in 3 ways : (1) exposure of skin to sunlight for synthesis of vitamin D
• (2) consumption of natural foods
• (3) By irradiating foods that contain precusors of vitamin D  and fortification of foods (milk ,butter etc..)
• deficiency ; rickets in children and osteomalacia in adults

Vitamin E

• naturally occurring antioxidant.
• anti-sterility vitamin
• RDA : 10mg (15 IU) of -tocopherol for man and 8mg (12 IU) for woman
• dietary sources ; vegetable oils such as wheat germ oil and sunflower oil
• defeciency ; sterility, degenerative changes in muscle ,megaloblastic anaemia

Vitamin K

• It is the only fat soluble vitamin with specific coenzyme function
• required for the production of blood clotting factors,essential for coagulation
• RDA : for adult 70-140 g/day.
• Dietary sources :cabbage,cauliflower,tomatoes,alfa alfa,spinach and other green vegetables.
• Deffiency : blood clotting time is increased

WATER SOLUBLE VITAMINS

Vitamin C (Ascorbic acid)

• RDA : 60 -70 mg vitamin C intake per day in adult
• additional 20-40 % increase in women during pregnancy and lactation.
• biochemical functions : collgen formation, Bone formation,Iron and haemoglobin metabolism,Tryptophan metabolis,preventive action on cataract
• dietary sources ; Citrus fruits,gooseberry (amla),guava,green vegetables (cabbage and spinach ) tomatoes,potatoes.
• deffiency :scurvy,
• sore gums,loose teeth,anemia

​​​​​​​Thiamine (vitamin B₁)

• RDA : 1-1.5mg/day for adults
• For children RDA is 0.7-1.2mg/day
• sources : cereals ,pulses,oil seeds,nuts and yeast
• Deffiency ;beri-beri

Riboflavin (vitamin B₂)

• RDA : for adult 1.2-1.7mg
• sources ; milk and milk products,meat,eggs, liver ,kidney,
• defiency : cheliosis (fissure at the corners of the mouth ), glossitis (tongue smooth and purplish ) and dermatitis.

Niacin(nicotinic acid )

• RDA : for adult 15-20mg
• for children 10-15mg
• sources : liver,yeast, whole grains,cereals,pulses like beans and peanuts
• defficiency :pellagra

Pyridoxine (vitamin B₆)

• collectively represent 3 compounds pyridoxine,pyridoxal, and pyridoxamine (the vitamers of B₆)
• RDA : for adult 2-2.2mg/day
• during pregnancy,lactation and old age , an intake of 2.5mg/day is recommended
• sources : egg yolk,fish,milk,meat
• vegetable sources ; wheat,corn,cabbage,roots and tubers
• deficiency ;reduction in heme production,
• neurological symptoms such as depression,irritability,nervousness and mental confusion

Biotin

• RDA : for adults 100-300mg
• sources : liver,kidney,egg yolk,milk,tomatoes
• deficiency : anemia,loss of appetite,nausea,dermatitis,glossitis

Pantothenic acid

• RDA :5-10mg/day for adults
• sources ; egg,liver,meat,yeast,milk
• deficiency ;burning feet syndrome

​​​​​​​Folic acid

• RDA : 200g/day for adults
• sources : green leafy vegetables,whole grains,cereals,liver,kidney,yeast,and eggs
• deficiency ; macrocytic anemia
• defiency in pregnant women may cause neural defect in fetus

​​​​​​​Cobalamin (vitamin B₁₂​​​​​​​)

• also known as anti-pernicious anemia vitamin
• RDA : 3g/day in adult
• children 0.5-1.5g/day
• sources ; liver,kidney,milk,curd,eggs,fish,pork and chicken
• deficiency :pernicious anemia

Question no :2

•   everybody needs water to live.
• water is the first and most important things your body needs to function.
• water makes 60% of body weight.
• It regulates our body temperature,makes waste elimination possible and keeps the entire body eliminated.
• when we drink water it helps cushion joints, and even helps to process and absorb nutrients from food.
• If you don't drink enough water or loose too much from sweating,your body becomes dehydrated.
• our bones are constantly reproducing cells to rebuild those lost from age and strengthen them with minerals stored within the bone structure.
• Far from being dry and brittle,healthy bones contain 31% water.
• The marrow contained on the inside is responsible for the production of RBC.
• The amount of water we consume affects thow wll our bones can do their job.
• water brings calcium and other nutrients throughout the body,including to uor bones
• water helps rid the body of toxins,these substances can and do build up in the bones if there is not enough water to carry them away.
• It leads to inflammation and break down in bone mass
• It is well known that these are several possible causes for loss of bone density
• it can control by drink water