Micronutrients Task, Dr.

Mai Hassan
By: Dietitian. Abir Qutb
A research in Nutrition Science (Master degree),
Al-Azhar University

Fat Soluble Vitamins, Types, functions and sources of vitamins

Types/Subclasses Functions Sources References

A Vision, growth and
development, Immune
function Reproduction,
Red blood cell
formation, Skin and
bone formation
Preformed Animal products, such Rodriguez-Amaya
as human milk, (2004)
Vitamin A glandular meats, liver
and fish liver oils
(especially), egg yolk,
whole milk, and other
 dairy products.
Pro Vitamin A Red palm oil, green
leafy vegetables (e.g. Booth et al. (1992) and
spinach, amaranth, Vuong (1997)
brocolli), yellow
vegetables (e.g.
pumpkins, squash, and
carrots), and yellow
and orange noncitrus
fruits (e.g. mangoes,
apricots, and papayas),
red pepper, sweet
potatoes. Also found in
Brazilian palm fruit
known as Buriti and the
Vietenam fruit known
as Gac.
D (active form: Maintains bone health, Made in the skin from WHO/FAO (2004) and
muscle and nerve a cholesterol like Feldman et al. (1997)
1,25- contraction and and precursor (7-
dihydroxyvitamin general cellular dehydrocholesterol) by
D) function in all cells of exposure to sunlight or
the body can be provided pre-
formed in the diet.
Diets such as Fortified
milk, cheese, and
cereals; egg yolks;
salmon
E (α-tocopherol) Antioxidant, formation Good dietary sources Bellizzi et al. (1994) and
of blood vessels and of vitamin E include WHO/FAO (2004)
boosting of immune nuts, such as almonds,
function peanuts and hazelnuts,
and vegetable oils,
such as sunflower,
wheat germ, safflower,
corn and soybean oils.
Also sunflower seeds
and green, leafy
vegetables such as
spinach and broccoli
contain vitamin E.
K Helps in blood clotting, Shearer et al. (1996),
bone metabolism and Booth et al. (1994),
regulation of blood Booth et al. (1993),
calcium levels Conly and Stein (1992)
and WHO/FAO (2004)
K1 Green leafy vegetables
(Phylloquinone) like spinach, broccoli.
Vegetable oils from
soyabean, rapeseed
and olive. Also found in
peanut, corn,
sunflower and
safflower
K2 Animal liver, fermented
foods such as cheese,
(Menaquinone) fermented soyabean
(Japanese natto),
intestinal microflora
B1 (Thiamine) Cofactor for several Beef, liver, dried milk, Aviva (2010) and
enzymes involved in nuts, oats, oranges, Makarchikov (2009)
energy metabolism, pork, eggs, seeds,
plays central role in legumes and yeast
cerebral metabolism
B2 (Riboflavin) Converts Plant foods and animal Pinto and Rivlin (2013)
carbohydrates into sources, namely
glucose for energy poultry, meat, fish and
production, neutralizes dairy products such as
free radicals hence acts eggs, milk and cheese.
as anti-oxidant Green vegetables such
as collard greens,
turnips as well high
quality protein-rich
foods.
B3 (Niacin) Helps lower LDL Animal foods such as Lule et al. (2016)
cholesterol, lowers risk lean red meat, poultry
of cardiovascular and liver. Pea butter is
diseases, eases an excellent source of
arthritis. niacin. Other useful
sources include whole
grain cereals, bread
tea, coffee, maize
(sweet corn). Lule et al.
(2016) B5 (Patothenic
acid) Pantothenic acid
is a key component of
CoA, a cofactor that
carries acyl groups for
many enzymatic
processes, and of
phosphopantetheine
within acyl carrier
proteins, a component
of the fatty acid
 synthase complex.
Peanut butter, liver,
kidney, pe
B5 (Patothenic Pantothenic acid is a Peanut butter, liver, Gregory (2011)
key component of CoA, kidney, peanuts,
acid) a cofactor that carries almonds, wheat bran,
acyl groups for many cheese and lobster.
enzymatic processes, Vast majority of is
and of already incorporated
phosphopantetheine into Coenzyme A (CoA)
within acyl carrier and as
proteins, a component phosphopntethein
of the fatty acid
synthase complex.
B6 (Pyridoxine) Acts as a critical co- Richest sources of Marcelina et al. (2018)
factor for a diverse vitamin B6 include fish, and Juan et al. (2018)
range of biochemical beef liver and other
reactions that regulate organ meats, potatoes,
basic cellular starchy vegetables and
metabolism fruits.
B7 (Biotin) It helps to convert food Biotin is found in egg Janos et al. (2009);
into glucose, which is yolk, almonds, sweet www.nutri-facts.org/
used for energy potatoes, mushroom, Vitamin_B7
production. It also cauliflower, cheese,
helps to produce fatty spinach.
acids and amino acids
(the building blocks of
protein). Biotin
activates
protein/amino acid
metabolism in the hair
roots and fingernail
cells.
B9 (Folate) Helps in DNA Occurs naturally in dark Kunisawa et al. (2012)
replication, metabolism green leafy vegetables,
of vitamins and amino spinach. Also found in
acids, proper cell liver, avocado pear,
division. Folic acid paw-paw fruits,
helps to reduce risk of orange, beans and nut
spina bifida (neural
tube defects) in
neonates when taken
by pregnant mothers
B12 Plays a significant role Vitamin B12 is naturally Kelly et al. (2006)
in cellular metabolism, found in foods
(Cyanocobalamin especially in DNA including meat
) synthesis, methylation (especially liver and
 and mitochondrial shellfish), eggs, and
metabolism. It helps in milk products
brain function and
synthesis of red blood
cells
C (Ascorbic acid) One of the important Vitamin c is abundantly Sudha and Raveendran
properties of vitamin C available in many (2017) and Schlueter
is its antioxidant natural sources, and Johnston (2011)
activity. Vitamin C including fresh fruits
functions in enzyme and vegetables. The
activation, oxidative richest sources of
stress reduction, and ascorbic acid including
immune function Indian gooseberry,
Antioxidant activity of citrus fruits such as
vitamin C helps to limes, oranges and
prevent certain lemons, tomatoes,
diseases such as potatoes, papaya,
cancer, cardiovascular green and red peppers,
diseases, common kiwifruit, strawberries
cold, age-related and cantaloupes, green
muscular degeneration leafy vegetables such
and cataract. as broccoli, fortified
cereals and its juices
are also rich sources of
vitamin C. Another
source of vitamin C is
animals. They usually
synthesize their own
vitamin C and are
highly concentrated in
the liver part