Hello everyone!

I have ever been  interesting in Food and Nutrition, also I wanted to learn more about Nutrition, therefore I have studied about the nutrition and I learnt so many information from STONEBRIDGE ASSOCIATED COLLAGES. However today, I would like to share my Nutrition lecture notes with you, the lecture notes are about vitamins , I have searched that, What does importance of vitamins to our body? I hope, you enjoy and find these topic useful.


– The body needs a minimum amount of vitamins each day to remain healthy and function properly. A balanced diet normally supplies sufficient vitamins. There are many vitamins benefits that have a major impact on your overall health. Scientist studying deficiency diseases such as scurvy and pellagra discovered, in the early 1900s, that certain compounds were needed to prevent these diseases.

Vitamins are divided into two types; Fat soluble and Water soluble. Fat soluble vitamins ( vitamin A, D, E and K) are stored in the fat tissues and liver. When the body requires these, they are transported to the area of requirement within the body with help of special carriers. Water soluble vitamins ( vitamin B and C) are not stored in the body like the fat soluble ones. Also scientist were not sure what the correct classification for the substances were, they gave them letters such as Vitamin B-1 and B-2 etc. Then they found that some of the substances although important were not necessary for human healthy, one of those dropped was B-8 adenylic acid. Others, such as; H,M,S, and X, were all found to be biotin.

Most vitamins are obtained through food but the bacteria in the intestine produce a few and part of our required vitamin D is produced in the skin is exposed to sunlight. We should be able to get all our nutrients from our food, there is no single food that will supply them all. We have to consume a combination, in the same way that our ancestors did. For example Vitamins C is associated with your immune system and your ability to fight off infections, Vitamin D works alongside the mineral calcium to promote healthy bones, Vitamin E is linked to skin, hair and nail healthy, and the B-complex vitamins are involved in the breakdown of carbohydrates for energy. Vitamin K is necessary for forming blood clots, and vitamin A is important for ocular health and vision. Also many vitamins have identifiable roles, they seldom work alone and work far better in concert than they do in isolation



Vitamins A, D, E, and K are classified as fat-soluble and they occur in foods containing fats . They are stored in the body either in the liver until they are needed and transported around the body like other fats. The fat-soluble vitamins A and D are the most likely to cause toxicity symptoms if you consume them in high amounts. Vitamin A is found in foods in two forms they are retinoids and carotenoids. Vitamin A is particularly high in animal and fish livers, cod liver, turkey liver, milk ,cheese, yogurt.

Beta carotene is turned into vitamin A in the body and can perform the same functions as vitamin A. It has an orange color seen in many vitamins and is found in fruits and vegetables. Good source of beta carotene include carrots, apricots, broccoli, sweet potatoes, kale, spinach. Vitamin D sources is liver, egg yolks, fish liver oils, Good sources vitamin D include sunshine, when ultraviolet rays shine on your skin , a cholesterol-like compound is converted into vitamin D and absorbed into the blood. Vitamin E, good sources include vegetable oils, whole-grain breads and cereals, legumes, nuts, seeds and green leafy vegetables. Vitamin K is found in green leafy vegetables such as broccoli and spinach and cereals, vegetable oils, soybeans, eggs.



Vitamin A plays a key role for enhancing vision, immunity, bone growth and the production of new cells, healthy skin, night vision, toot development in children. If vitamin A excess, this can either be acute or chronic and present with a number of symptoms. Children are at great risk for experiencing side effect from to much vitamin A at much lower levels, so it’s good to monitor their use as well. Vitamin A deficiency is Acute toxicity causes dry, itchy skin, headache, loss of appetite and blurred vision. Vitamin A supplements are taken within a safe, recommended dose, it still may not be appropriate for everyone.



Vitamin D is especially important in growing children, as it need strong bones and teeth. It also promotes calcium absorption and the gut. The main diseases associated with vitamin D deficiency are Osteomalacia and rickets ( in children) . Most vitamins are obtained through food , but the bacteria in the intestine produce a few and part of our required vitamin D is produced in the skin when the skin is exposed to sunlight.

For light skinned person needs about 15 minutes of sun on the body and dark-skinned person needs about a few hour more a week for sunshine. Vitamin D excess, toxicity causes elevated plasma concentration of calcium which can have some side effects; high blood pressure and nausea, vomiting, poor Some vitamins dissolve in water, such as vitamin C and vitamin B complex. appetite, weakness and weight loss.





Thank you very much for stopping by.




















  1. Loved this read!

    I’m into health related stuff as well. I can see you understand. Most people don’t.

    Happy to see you’re sharing your knowledge with the world.

    Keep on sharing all your posts! I appreciate you for posting this and bring awareness. I make sure to get all the vitamin and minerals I need. Makes a huge difference in your energy feel. It’s not a diet, more of a lifestyle.

    Have a great Sunday! 🙂

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