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Functions of Fats and oils:

Fats perform several important functions.
1) Energy: They are the concentrated source of energy, yielding more than twice the energy
supplied by carbohydrate per unit weight. All tissues except those of the central nervous
system and brain can utilize fat as a source of energy.
2) Protein sparing action: The kilocalories from the far spare dietary proteins from being
oxidized for energy. An adequate intake of fat in the diet allows proteins to perform their main
functions if growth and maintenance.
3) Thermal insulation: Subcutaneous fat acts as an insulation and helps in retaining body heat.
4) Protection of vital organs: Fat provides a protective padding to vital organs from mechanical
shock and keeps them in place.
5) Absorption of fat soluble vitamins: Fat is necessary fro the absorption of fat soluble
vitamins A, D, E and K.
6) Essential fatty acids: An adequate intake of fats/oils is necessary to meet the body’s
requirements for linoleic and linolenic acids.
7) Satiety value: Fats slow down the secretion of gastric juice and speed od digestion.
8) Flavour: Food is more flavoursome because of volatile essential oils naturally present and
fats used for cooking. A well cooked meal containing fats is more satisfying than a meat
devoid of fats.
9) Synthesis of cell membranes: Fats are an important constituent of all cell membranes.
10) Synthesis of hormones: The lipid cholesterol is necessary for the synthesis of some
hormones. Exa. – Sex hormones.
Anti-nutritional factors:
Anti-nutritional factors are natural or synthetic substances found in the human diet or animal feed
that have the potential to adversely affect health and growth by preventing the absorption of
nutrients from food.
Excessive intake of required nutrients can also result in them having an anti-nutrient action.
Biological effect of Antioxidants:
Antioxidants are compounds that prevent oxidation. Oxidation is the process that turns newspaper
yellow and cut apples brown. Oxidation leads to degenerative changes in our body. Exa. – It
contributes to the breakdown of body cells as we age.
Antioxidants such as vit. C, vit. E, beta-carotene and selenium help protect against free radical
damage. They scavange free radicals and protect body cells against cancer. They prevent
atherosclerosis and coronary artery diseases (CAD).
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VITAMINS:
Composition and Sources:
Szent Gyogi says that, a vitamin is something that makes us sick when we do not eat it. Vitamins
are defined as, potent organic compounds, occurring in varying and minute proportions in food,
which must be available to the organism from exogenous sources, in order that physiological
processes essential to life may proceed normally.
Vitamins are natural substances found in plants and animals and known as Essential nutrients for
human beings. Dr. Funk introduced the term vitamine for these organic compounds. The vitamin
which Funk extracted contained as amine and that is found to be essential for vital activities.
Hence the name Vitamine. But later it was found that amine was not present in all the vitamins.
Hence ‘e’ was deleted and the term Vitamin was used instead of Vitamine.
Vitamins are low molecular weight organic compounds indispensable for the normal vital activity
of the organisms. Their absence causes deficiency diseases.
Vitamins either participate in the production of coenzymes, indispensable for normal functioning
or the corresponding enzymes or act as regulators or biochemical processes.
Sources of Vitamins:
Plants synthesize all vitamins, animals cannot synthesize all vitamins. But vitamins are present in
animals as a result of food intake. In humans the vitamin sources are food and intestinal bacteria.
Human body uses these substances to stay healthy and support its many functions.
The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you
need. Vitamins do not provide energy (calories) directly, but they do help regulate energy-
producing processes.
There are two types of Vitamins –
i) Fat soluble vitamins such as Vit. A, D, E and K.
ii) Water soluble vitamins such as Vit. B1, Riboflavin, Vit. B6, Niacin, Panthothenic acid, Folic
acid, Vit. C etc.

Vitamin A (retinol) properties

Good for Eyesight, growth, appetite and taste.
Signs of deficiency Night-blindness
RDA 800 micrograms
Good sources Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched
margarine, milk products and yellow fruits.
Poisoning This vitamin is fat-soluble and so is stored in the body for a long time,
especially in pregnancy. An overdose may be dangerous.
Destroyed by Fatty acids
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Vitamin B1 (thiamine) properties

Good for Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
Signs of deficiency Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss
of appetite, exhaustion and weakened powers of concentration.
RDA 1.4 mg
Good sources Liver, yeast, egg yolk, cereal, red meat,nuts and wheatgerm
Poisoning No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by High temperatures, alcohol and coffee
Vitamin B2 (riboflavin) properties
Good for Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of
protein, fat and carbohydrates
Signs of deficiency Itchy irritated eyes, itchy mucous membranes (nose, mouth, throat) and
cracked corners of lips.
RDA 1.6 mg
Good sources Milk, liver, yeast, cheese, green leafy vegetables, fish
Poisoning No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by Alcohol and light (this is why milk-cartons are better than bottles).
Vitamin B6 (pyridoxine) properties
Good for Preventing skin conditions, nerve problems, helps the body absorb protein and
carbohydrate.
Signs of deficiency Skin inflammation.
RDA 2 mg – women taking the contraceptive pill may need more.
Good sources Fish, bananas, chicken, pork, wholegrains and dried beans
Poisoning May cause nerve problems in large doses. Evidence is conflicting about the
maximum safe dose, so get medical advice before exceeding the RDA.
Destroyed by The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the
female hormone).
Vitamin B12 (Cobalamin) properties
Good for Making red blood and the formation of the nerves
Signs of deficiency Tiredness and fatigue, tingling and numbness in hands/feet, memory problems
and anaemia
RDA 1 microgram
Good sources Eggs, shellfish, poultry, meat, liver, milk, cheese and fortified cereal
Poisoning No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by Water, sunlight, alcohol, oestrogen and sleeping pills
Vitamin C (ascorbic acid) properties
Good for Immune defence system, protection from viruses and bacteria, healing wounds,
reducing cholesterol, cell lifespan and preventing scurvy
Signs of deficiency Tiredness, bleeding gums and slow-healing wounds
RDA 60 mg
Good sources Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy
vegetables and peppers
Poisoning Large doses can cause diarrhoea and nausea, eg 2g/day . Some scientists have
argued that 1000-5000mg per day may damage your DNA.
Destroyed by Boiling food, light, smoking and heat.
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Vitamin D properties
Good for Strong bones and teeth
Signs of deficiency Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
RDA 5 micrograms
Good sources Sunlight (the action of sunlight on the skin allows our bodies to
manufacture vitamin D), cod liver oil, sardines, herring, salmon, tuna, milk and
milk products.
Poisoning This vitamin is fat-soluble so can accumulate in the body. Overdoses are
dangerous, but there is wide variability in the toxic level, eg 400IU for
children.
Destroyed by Mineral oil.
Vitamin E (Tocopherol) properties
Good for Fighting toxins – vitamin E is a powerful antioxidant.
Signs of deficiency Weak muscles and fertility problems
RDA 10 mg
Good sources Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products
and eggs
Poisoning Potential effect with warfarin increasing risk of bleeding, more than 400IU/day
can increase risk of heart failure and death in long term illness.
Destroyed by Heat, oxygen, frost, iron and chlorine
Folic acid properties
Good for Production of red blood cells. It is essential in the first three months of
pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Signs of deficiency Tiredness due to anaemia and red tongue
RDA 200 micrograms. Women planning to conceive should take a daily supplement
of 400 mcg, continued for the first 12 weeks of pregnancy
Good sources Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye
and whole wheat and green leafy vegetables
Poisoning No danger. It dissolves in water, so any excess is passed in urine
Destroyed by Water, sunlight and heat

List of Vitamins with Chemical name, Food source, Recommended dietary allowances
(RDA), Deficiency disease and Overdose disease:

Name Chemical name of Food Source RDA Male: Deficiency Overdose disease
of Vitamin Age 19-70) disease
Vitamin
Fat Soluble Vitamins:
Vitamin Retinol, retinal and Cod liver oil 900 ug Night-blindness, Hypervitaminosis A
A four carotenoids Hyperkeratosis,
including beta and
carotene Keratomalacia
Vitamin Cholecalciferol Cod liver oil 5 – 10 ug Rickets and Hypervitaminosis D
D Osteomalacia
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Vitamin Tocopherols, Wheat germ 15 mg Deficiency is Increased

E tocotrienols oil, unrefined very rare; mild congestive heart
vegetable oils hemolytic anemia failure seen in
in newborn onelarge
infants randomized study
Vitamin Phylloquinone, Leafy green 120 ug Bleeding Increases
K menaquinones vegetables diathesis coagulation in
patients taking
warfarin
Water Soluble Vitamins:
Vitamin Ascorbic acid Citrus, most 90 mg Scurvy Vitamin C
C fresh foods megadosage
Vitamin Thiamine Rice bran 1.2 mg Beriberi, Drowsiness or
B1 Wernicke- muscle relaxation
Korsakoff with large doses
syndrome
Vitamin Riboflavin Meat, eggs 1.3 mg Ariboflavinosis
B2
Vitamin Niacin, Meat, eggs, 16 mg Pellagra Liver damage
B3 niacinamide grains (doses > 2g/day)
and other problems
Vitamin Pantothenic acid Meat, whole 5 mg Paresthesia Diarrhea; possibly
B5 grains, in nausea and
many foods heartburn.
Vitamin Pyridoxine, Meat, dairy 1.3 to 1.7 Anemia Impairment of
B6 pyridoxamine, products mg peripheral proprioception,
pyridoxal neuropathy nerve damage
(doses > 100
mg/day)
Vitamin Biotin Meat, dairy 30 ug Dermatitis,
B7 products, eggs enteritis
Vitamin Folic acid, Leafy green 400 ug Megaloblast and May mask
B9 folinic acid vegetables Deficiency symptoms of
during pregnancy vitamin B12
is associated with deficiency; other
birth defects, effects
such as neural
tube defects
Vitamin Cyanocobalamin, liver, eggs, 2.4 ug Megaloblastic Acne-like rash
B12 hydroxycobalamin, animal anemia [causality is not
methylcobalamin products conclusively
established]
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Functions of Vitamins:
Vitamins promote normal growth, provide proper metabolism, ensure good health and protect
against certain diseases. Vitamin is required by the body in small amounts for metabolism, to
protect health and for proper growth in children. Vitamins assist in the formation of hormones,
blood cells, nervous-system chemicals, and genetic material. Vitamins mainly serve as catalysts
for certain reactions in the body. They combine with proteins to create metabolically active
enzymes that in turn produce hundreds of important chemical reactions throughout the body. The
fundamentals of cells depend greatly upon vitamins. Vitamins are responsible for keeping cells
strong, binding tissues, fighting infections, etc. Without vitamins our cells would not function
properly and thus our organs would suffer and eventually we would no longer be able to survive.
Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in
forming bone and tissue.
i) Vitamin A plays an important role in vision, bone growth, reproduction, cell division and
differentiation.
ii) Vitamin B complex improves the body's resistance to stress. Aids in digestion, promotes good
muscle tone, healthy skin. Vitamin B complex reduces muscle spasms, leg cramps, hand
numbness and helps regulate blood pressure.
iii) Vitamin C is responsible for helping to build and maintain our tissues and strengthening our
immune system.
iv) Adequate amounts of vitamin D is necessary for preventing bone loss.
v) Vitamin E is the most effective, fat-soluble antioxidant known to occur in the human body.
The main function of vitamin E is to maintain the integrity of the body's intracellular
membrane by protecting its physical stability and providing a defense line against tissue
damage caused by oxidation. Alpha-lipoic acid helps to neutralize the effects of free radicals
on the body.
vi) Vitamin K plays an important role in blood clotting and bone metabolism (carboxylation of
osteocalcin). Bioflavonoids have antioxidant, anti-inflammatory, antiallergenic, antiviral, and
anti-carcinogenic properties.
Vitamins as accessory factor of food:
In 1906, English biochemist Sir F. G. Hopkins was first called vitamin as accessory factor of
food. Because he was found that, most foods contain besides carbohydrates, proteins, fats,
minerals and water, other substances necessary for health.
Vitamin is a group of organic substances that are required in the diet of humans and animals for
normal growth, maintenance of life and normal reproduction. Vitamins act as catalysts; very often
either the vitamins themselves are coenzymes or they form integral parts of coenzymes. A
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substance that functions as a vitamin for one species does not necessarily function as a vitamin for
another species. The vitamins differ in structure and there is no chemical grouping common to
them all.
Vitamins have diverse biochemical functions. Some have hormone-like functions as regulators of
mineral metabolism such as vitamin D or regulators of cell and tissue growth and differentiation
such as some forms of vitamin A. Others function as antioxidants e.g., vitamin E and
sometimes vitamin C. The large number of vitamins, such as B complex vitamins functions as
precursors for enzyme cofactors, which help enzymes in their work as catalysts in metabolism. In
this role, vitamins may be tightly bound to enzymes as part of prosthetic groups, for e.g. biotin is
part of enzymes involved in making fatty acids.
Vitamins may also be less tightly bound to enzyme catalysts as coenzymes, detachable molecules
that function to carry chemical groups or electrons between molecules, for e.g. folic acid may
carry methyl, formyl and methylene groups in the cell. Although these roles in assisting enzyme-
substrate reactions are vitamins best-known function, the other vitamin functions are equally
important.
Note : The recommended amounts of these vitamins are listed in three different ways: grams,
milligrams and micrograms.
Vitamin Examples of Function Recommended Upper Limit (The
Good Food Daily Amount Highest Amount
Sources (RDA) or Adequate You Can Take
Without Risk
Vitamin A Sweet potato Necessary for Men: 900 ug/day 3,000 ug/day
with peel, normal vision, Women: 700 ug/day
carrots, spinach, immune function,
fortified cereals reproduction
Vitamin Whole grain, Allows the body to Men: 1.2 mg/day Unknown
B1(Thiamin) enriched, process Women: 1.1 mg/day
fortified carbohydrates and Pregnant and
products; bread; some protein. breastfeeding
cereals women: 1.4 mg/day
Vitamin B2 Milk, bread Key in metabolism Men: 1.3 mg/day Unknown
(Riboflavin) products, and the conversion Women: 1.1 mg/day
fortified cereals of food into Pregnant Women:
energy; helps 1.4 mg/day
produce red blood Breastfeeding
cells Women: 1.6 mg/day
Vitamin B3 Meat, fish, Assists in Men: 16 mg/day For niacin in natural
(Niacin) poultry, enriched digestion and the Women: 14 mg/day sources, there is no
and whole grain conversion of food Pregnant upper limit.
breads, fortified into energy; Women: 18 mg/day For niacin in
cereals important in the Breastfeeding supplements or
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production of women: 17 mg/day fortified foods: 35

cholesterol mg/day
Vitamin B5 Chicken, beef, Important in fatty Adults: 5 mg/day Unknown
(Pantothenic potatoes, oats, acid metabolism Pregnant women: 6
Acid) cereals, tomatoes mg/day
Breastfeeding
women: 7 mg/day
Vitamin B6 Fortified cereals, Important for the Men age 19-50:1.3 100 mg/day
fortified soy nervous system; mg/day
products, organ helps the body Men age 51 up: 1.7
meats metabolize mg/day
proteins and sugar Women age 19 -
50: 1.3 mg/day
Women age 51
up: 1.5 mg/day
Pregnant
women: 1.9 mg/day
Breastfeeding
women: 2 mg/day
Vitamin Liver, fruits, Helps with the Adults: 30 ug/day Unknown
B7(Biotin) meats synthesis of fats, Breastfeeding
glycogen and women: 35 ug/day
amino acids
Vitamin B12 Fish, poultry, Important in the Adults: 2.4 ug/day Unknown
(Cobalamin) meat, fortified production of red Pregnant
cereals blood cells women: 2.6 ug/day
Breastfeeding
women: 2.8 ug/day
Vitamin C Red and green Antioxidant that Men: 90 mg/day 2,000 mg/day
peppers, kiwis, protects against Women: 75 mg/day
oranges, cell damage, Pregnant
strawberries, boosts the immune women: 85 mg/day
broccoli system, forms Breastfeeding
collagen in the women: 120 mg/day
body
Vitamin D Fish liver oils, Crucial in Adults age 18-50: 50 ug/day
(Calciferol) fatty fish, metabolizing 5 ug/day
fortified milk calcium for Adults age 51-
products, healthy bones 70: 10 ug/day
fortified cereals; Adults over age
also, formed 70: 15 ug/day
naturally as a Pregnant and
result of sunlight breastfeeding
exposure women: 5 ug/day
Vitamin E Fortified cereals, Antioxidant that Adults (including 1,000 mg/day
(alpha- sunflower seeds, protects cells pregnant