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Vitamin is a vital component required by our body for its growth and development. They are generally required in a small amount and are generally either produced in the body itself or collected through the consumption of various sources of nutrients in the food. Vitamins play the role of a catalyst, generating energy by proper use of carbohydrates and fats in our diet. Human beings need vitamins for various biological processes. Vitamins can be classified as fat-soluble and water-soluble vitamins. The fat-soluble vitamins are dissolved in lipids while the water-soluble vitamins easily get dissolved in water. In this article, we will have a look at both these types of vitamins and understand the differences between the two.
Key Terms: Fat soluble vitamins, Water Soluble Vitamins, Blood Circulation, fat Globules, Proteins, Food Deficiency
What are vitamins?
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The organic compounds that are needed by our bodies but only in smaller amounts are known as vitamins. The body produces these compounds almost negligible, hence they need to be included in the diet and consumed through food. The term vitamin is made up of a combination of two Latin words, “vita” and “amine”. It respectively means life and nitrogen. Currently, there are 13 recognized vitamins. The vitamins are of two types
- Fat-Soluble Vitamins
- Water-Soluble Vitamins
Vitamin Rich Food Sources
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What are fat-soluble vitamins?
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As the name suggests, those vitamins that are soluble in the fats, are known as fat-soluble vitamins.
- These vitamins are absorbed by the globules of fat that pass through the small intestine and into the normal blood circulation within the human body.
- They are kept stored in the body even when they are not in use, unlike the water-soluble vitamins.
- In order for them to be transported to other locations, a carrier protein is required which is attached to it.
- They are highly toxic than water-soluble vitamins.
- They are usually required in just small amounts in our body. However, their deficiency can be a cause of great concern.
- They are generally stored in the fat and liver tissues.
- The lack of fat-soluble Vitamin D can cause certain diseases.
- The examples of fat-soluble vitamins are Vitamin A (in palmitate form), Vitamin E, Vitamin D, and Vitamin K.
Fat Soluble Vitamins
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Role of fat-soluble vitamins
The fat-soluble vitamins play the following role in the body:
| Vitamin | Role |
|---|---|
| Vitamin A | Enhances immunity, vision, growth of the bones, and helps in the production of the new cells. Vitamin A is available both in the palmitate (fat-soluble) and the beta carotene (water-soluble) form. |
| Vitamin D | Supports the health of the human heart, maintains blood sugar levels, helps in strengthening the bones, increases immunity, and promotes healthy aging. It also helps the body in absorbing calcium. |
| Vitamin E | Supports the immune system, provides protection against cell damage, improves the levels of circulation of blood, and promotes the healing of the cell tissues. |
| Vitamin K | This vitamin is popular for its blood clotting abilities, helps in strengthening the bones, and promotes cardiovascular health. |
Read More: Vitamin D Deficiency
What are water-soluble vitamins?
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As the name suggests, water-soluble vitamins are those vitamins that can get dissolved in water.
- These types of vitamins quickly dissolve once they are in the human body.
- They are carried to the other tissues of the body but unlike fat-soluble vitamins, they are not stored there.
- Due to their strong affinity for water, these vitamins easily travel through the bloodstream.
- If there is an excess of water-soluble vitamins in the body, they just simply pass through the excretory system.
- Examples of water-soluble vitamins include a complex of Vitamin B and Vitamin C and are Niacin (B3), Vitamin B6, Vitamin B12, thiamine (Vitamin B1), pantothenic acid (B5), riboflavin (B2), Biotin (B7), and folic acid (B9).
- In the beta-carotene form, Vitamin A is also water-soluble.
Classification of Vitamins: Fat Soluble Vitamins and Water Soluble Vitamins
Read More:- Difference between Lipids and Fats
Role of Water-Soluble Vitamins
The role of water-soluble vitamins, Vitamin B and C are as follows:
| Vitamins | Role |
|---|---|
| Vitamin B12 | Promotes the development of nerve functions, maintains the health of blood cells and helps to produce DNA. It also helps in preventing various types of anemia. It is a special exception as it is the only water-soluble vitamin that can be stored in the liver. |
| Biotin | Promotes healthy hair, nails, and skin. Maintains the metabolism of carbohydrates and proteins, and regulates the blood sugar levels. |
| Vitamin B6 (Pyridoxine) | Supports healthy functioning of the brain and also contributes in reducing the risk of cardiovascular diseases. It maintains the nervous system’s development and health, produces serotonin, promotes the immune system and healthy functioning of red blood cells. |
| Vitamin B9 (Folic Acid) | Promotes development of embryos, supports function of the nervous system, repairs damage to DNA, and helps to produce red blood cells. |
| Vitamin B2 (Riboflavin) | Promotes the growth of cells and production of red blood cells. Promotes heart functions and nerve and muscle health. |
| Vitamin B5 (Pantothenic Acid) | Converts food in energy by supporting the metabolism. Supports overall development and growth. |
| Vitamin C | Strengthens the immune system, promotes eye health and cardiovascular health, ward off signs of aging skin such as wrinkles. |
| Thiamin (Vitamin B1) | Maintains heart functions |
| Niacin (Vitamin B3) | Promotes health of nervous system |
Read More: Vitamin B12 Deficiency
Difference between fat-soluble and water-soluble vitamins
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The differences between the fat-soluble and water-soluble vitamins are as tabulated below:
| Factors | Fat-Soluble Vitamins | Water-Soluble Vitamins |
|---|---|---|
| Definition | The vitamins that easily dissolve in fat are known as fat-soluble vitamins. | The vitamins that are easily soluble in water are known as water-soluble vitamins. |
| Site of Absorption | They are absorbed in the small intestine. | They are also absorbed in the small intestine. |
| Excess Vitamins | The body handles the excess of fat-soluble vitamins by storing them in the fatty tissues. | The body handles the excess of water-soluble vitamins by excreting them through the kidney and the excretory system. |
| Toxicity Level | Fat-soluble vitamins are more toxic than water-soluble ones. | They have lower toxicity levels. |
| Transportation Method | These vitamins require a protein carrier to travel in the blood and transport to other parts of the body. | These vitamins, on the other hand, freely travel in the bloodstream. |
| Affinity to Water | They are hydrophobic in nature. | They are hydrophilic in nature. |
| Deficiency Symptoms | The symptoms of their deficiency take a longer time to manifest. | The symptoms of deficiency of water-soluble vitamins appear quickly. |
| Examples of Vitamins | Vitamin A, D, E, and K are fat-soluble vitamins. | Vitamins B and C are water-soluble vitamins. |
Things to Remember
- Vitamin is a vital component required by our body for its growth and development.
- Fat-Soluble Vitamins are absorbed by the globules of fat that pass through the small intestine and into the normal blood circulation within the human body.
- Vitamin A (in palmitate form), Vitamin E, Vitamin D, and Vitamin K are the examples of fat-soluble vitamins.
- Vitamins are generally required in a small amount and are generally either produced in the body itself or collected through the consumption of various nutritional sources in the food.
- Water-soluble vitamins are easily soluble in water and are carried to the other tissues of the body but unlike fat-soluble vitamins, they are not stored there.
- The examples of water-Soluble Vitamins are Niacin (B3), Vitamin B6, Vitamin B12, thiamine (Vitamin B1), pantothenic acid (B5), riboflavin (B2), Biotin (B7), and folic acid (B9).
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Sample Questions
Ques. Which of the following vitamins is named Niacin? (1 mark)
a) Vitamin C
b) Vitamin B2
c) Vitamin B3
d) Vitamin B1
Ans. c) The chemical name for Vitamin B3 is Niacin. Niacin is a water soluble vitamin. Vitamin B1 is known as Thiamine, Vitamin B2 is called Riboflavin, and Vitamin C is called Ascorbic Acid.
Ques. What are the various types of food groups? (3 marks)
Ans. Food can mainly be subdivided in three groups which are as given below:
- Carbohydrates and Fats: The foods that provide energy.
- Proteins: The food that helps in body-building.
- Vitamins and Minerals: The food that helps in the protection of the body.
Ques. What are vitamins? Name the sub-groups in which the vitamins are classified. (3 marks)
Ans. Vitamins are the organic compounds that are helpful for protective purposes but do not have any energy value of their own. They help the body to function properly however, our body requires vitamins only in small amounts. The many types of recognized Vitamins are Vitamin K, Vitamin E, Vitamin D, Vitamin C, Vitamin B - Complex, Vitamin A. The two main type of classification of vitamins are:
- Fat-Soluble Vitamins
- Water-Soluble Vitamins
Ques. What are the various food sources from which our body can get vitamins? (3 marks)
Ans. Various vitamins can be obtained from the following sources of food:
Vitamin A
- Vitamin A is a fat-soluble vitamin.
- It is present in ripe yellow fruits, green leafy vegetables, oranges, milk, guava, nuts, liver, oranges, tomatoes, watermelons, carrots, broccoli, etc.
- The lack of this vitamin can cause night blindness, keratomalacia, and Hyperkeratosis.
Vitamin B1
- Vitamin B1 is a water-soluble vitamin.
- It is present in potatoes, fresh fruits, peas, cashew nuts, milk, black beans, sweet potatoes, corn, wheat, dates etc.
- The lack of this vitamin can cause beri beri.
Vitamin B2
- Vitamin B2 is a water-soluble vitamin.
- It is present in mushrooms, bananas, dates, popcorn, peas, grapes, pumpkin, mangoes, etc.
- The lack of this vitamin can cause sore eyes and slow growth.
Vitamin B3
- Vitamin B3 is a water-soluble vitamin.
- It is present in eggs, milk products, fish, cereals, meat, guava, mushroom etc.
- The lack of this vitamin can cause pellagra.
Vitamin C
- Vitamin C is a water-soluble vitamin.
- It is present in broccoli, chestnuts, black currant, fresh fruits, milk, etc.
- The lack of this vitamin can cause scurvy.
Vitamin D
- Vitamin D is a fat-soluble vitamin.
- It is present in chicken breast, fish, egg, cod, liver, beef, etc.
- The lack of this vitamin can cause osteomalacia and rickets.
Vitamin E
- Vitamin E is a fat-soluble vitamin.
- It is present in milk, seeds, potatoes, guava, mango, nuts, pumpkin, etc.
- The lack of this vitamin can cause sterility, haemolysis, and various heart problems.
Vitamin K
- Vitamin K is a fat-soluble vitamin.
- It is present in cashew nuts, grapes, broccoli, tomatoes, chestnuts, mangoes, lamb, beef, etc.
- The lack of this vitamin can cause hemorrhage.
Ques. Vitamin A has which of the following functions in the body? (1 mark)
a) Vision, bone, and body growth
b) Immune defences, and maintenance of skin body linings
c) Cell development and reproduction in a normal state
d) All of the above
Ans. d) All of the above. Vitamin A helps in the normal body growth, promotes the development of vision and bones. It makes our immune system strong for various kinds of diseases or deficiencies. It also aids in cell development and normal reproduction processes.
Ques. State the main functions of vitamins and how they are important for our growth and development. (3 marks)
Ans. Vitamins are the essential organic compounds required by our body. The various functions performed by them are as follows:
- They promote growth and development of the body.
- They also play an important role in the absorption of calcium.
- They help in blood clotting.
- They are also responsible for providing amino acids with the required cofactors or coenzymes so that they can carry out their catalytic roles.
Apart from carrying out these basic functions, specific vitamins also play certain functions in the human body such as Vitamin A helps in enabling night vision and so on.
Ques. What are water-soluble and fat soluble vitamins? (3 marks)
Ans. The two types of vitamins that exist in nature are as follows:
- Water Soluble Vitamins: These vitamins get easily dissolved in water. If they are excessively present in the body, the body removes them through excretion, instead of storing them as in the case of fat soluble vitamins. Since they are passed out of our body so quickly, we need to constantly replace them. Vitamin B and Vitamin C are water soluble vitamins.
- Fat Soluble Vitamins: These vitamins are easily soluble in lipids or fat. They are stored in the fatty tissues in the body if they are present in excess. They are absorbed in the blood in the small intestine. Fat Soluble Vitamins are not excreted easily, therefore if they are present in excessive amounts, they can get toxic and eventually result in a disease known as hypervitaminosis. Vitamin D, Vitamin E, Vitamin A, and Vitamin K are the known fat soluble vitamins.
Ques. What is a balanced diet? (3 marks)
Ans. Diet can be understood as the food that a person consumes throughout the day. A balanced diet is the one that includes all of the essential nutrients in the right amounts for proper growth of the body and maintenance.
- Roughage (raw, uncooked vegetables) and water should also be included in our diet.
- A well-balanced diet is dependent on our age and the type of physical activity we engage in.
- The skins of most vegetables and fruits are high in vitamins and minerals.
- Vegetables lose a lot of nutrients when they are washed, boiled, or overcooked again and again.
Ques. Write down the characteristics of the water soluble vitamins. (5 marks)
Ans. The characteristics of the water soluble vitamins that differentiates them from the rest of the vitamins are as given below:
- Excretion and Absorption: Like the fat soluble vitamins, these vitamins are also absorbed in the bloodstream through the small intestine. However, they are excreted fast from the body.
- Storage: They are not stored in the body even if they are present in an excess. Instead, they are removed from the body through the excretory system.
- Longevity: The water soluble vitamins are not stored longer within the body. Therefore, there is a need to intake these elements regularly.
- Toxicity: Since they are regularly removed from the body, they are not harmful to the body.
Ques. Write down the characteristics of fat soluble vitamins. (3 marks)
Ans. The characteristics of fat soluble vitamins are as given below:
- Excretion and Absorption: With dietary fat, the fat soluble vitamins are absorbed in the bloodstream through the small intestine. They are excreted slowly from the body.
- Storage: They are stored in the fatty tissues and liver when they exceed in the body for future requirements.
- Longevity: Fat Soluble Vitamins have longer longevity, which means they stay longer in the body. This is because our body does not need these vitamins everyday. They can be instead stored and tucked away until they are required by our body for functions such as blood clotting as in the case of Vitamin K.
- Toxicity: As these vitamins stay in our body for a longer period of time and can not be excreted out easily, they are likely to become more toxic. Taking high levels of supplements can cause an imbalance of these vitamins in our body and thus can cause various diseases.
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