Vitamin C	Vitamin D	Folic Acid

Vitamin D Functions:

• Essential for calcium and phosphorous absorption and proper bone formation
• Essential for growth

Disease Implications:

• Deficiency symptoms associated with the essential role that this vitamin plays in bone formation. Deficiences cause rickets in children, osteomalacia in elderly
• Deficiency causes delayed and improper healing of fractures

Toxicity due to excessive build up of this fat soluble vitamin can lead to:

• Calcification and damage to kidneys as well as heart.
• Fatigue, muscular weakness, nausea.

Note: Recent evidence in the UK of increased prevalence of Vit D deficiency

Major Sources:

Vitamin D is produced in the body by conversion of the precursor molecule to the active metabolites by the action of sunlight.
Sources of the natural vitamin include: fatty fish such as salmon, tuna. Also found in milk and eggs.

mouse over
Vitamin C	Vitamin D	Folic Acid

Vitamin C, Vitamin D and Folic acid.

General properties:

These vitamins are probably the most widely known in terms of their functional activities. Vitamin C is commonly found in fortified cordials and is known for its ability to ward off the common cold and its beneficial effects in some forms of cancer, while vitamin D is well known for being essential for bone formation, whereas the role of folate in red cell formation and prevention of anaemia is equally well known.

Vitamin D is fat soluble, therefore easily stored, in contrast to vitamin C and folic acid which are water soluble.

For more information on each vitamin select the vitamin name.

Vitamin C	Vitamin D	Folic Acid

Vitamin C Functions:

• Important for healthy immune system
• Essential for collagen formation and healthy bones, teeth, gums.
• Facilitates iron absorption
• Helps in wound healing
• Acts as antioxidant
  

Disease Implications:

• Frank vitamin C deficiency leads to scurvy (excessive bleeding, loose gums and teeth)
• Deficiency leads to Inflammation of joints. Increased risk of infections ,delayed wound healing
• Implicated in a number of diseases and conditions, where vitamin C is known to be beneficial, including post-traumatic stress, certain cancers,diabetes, chronic infections. Adequate Vitamin C intake is known to be associated with reduced risk for heart attacks, cancers.
• In diabetes, vitamin C supplementation shown to reduce glycosylation of proteins. Excessive glycosylation is involved in the nerve and eye damage complications in the disease.
• Because of its antioxidant properties it is also known to be beneficial in diseases where free radical damage occurs, such as atheriosclerosis and aging.

Major Sources:
Citrus fruits, lemons, oranges; straberries.
Cabbages, potatoes, brussels sprouts, spinach.

Note: this vitamin is easily destroyed by cooking, eg in potatoes most of the vitamin C is lost during cooking, although the extent of loss depends on the method of cooking.

Vitamin C	Vitamin D	Folic Acid

Folic Acid Functions:

• Necessary for red blood cell formation and assists vitamin B12 function in this process
• Essential component in DNA synthesis
• Essential for growth

Disease Implications:

• Severe deficiency leads to pernicious anaemia, peripheral nerve degeneration, poor growth in children.
• Deficiency symptoms include fatigue, hair loss, poor appetite.
• Deficiency associated with depression, mental confusion, dementia
• Implicated in eating disorders such as bulimia nervosa.

Excessive intake associated with gastrointestinal problems.

Major Sources:

Liver, greens such as spinach.
Cereals, beans (black-eyed beans, split peas), bread, brewer's yeast.