Explain The Difference Between Fat Soluble And Water-Soluble Vitamins Analysis

DIETARY REQUIREMENTS
A. Vitamins and Minerals
1) Explain the difference between fat-soluble and water-soluble vitamins

FAT-SOLUBLE VITAMINS WATER-SOLUBLE VITAMINS VITAMIN A VITAMIN C (ascorbic acid)
VITAMIN D VITAMIN B group:
• B1 (Thiamine)
• B2 (Riboflavin)
• B6 (Pyrodoxine)
• B12 (Cobalamin)
• Folic acid (Folate)
• Niacin
VITAMIN K
VITAMIN E

Fat soluble vitamins are soluble in fats whereas water soluble vitamins are soluble in water. Water soluble vitamins are easily absorbed however fat soluble vitamins require bile salts and fat for their absorption. Fat soluble vitamins can be stored in the body specifically the liver and are not normally excreted in the urine, so a regular supply is not necessary. Ingestion of large amounts of
Prescription drugs: Certain medications can bind with nutrients and inhibit their absorption. Acid reducing drugs may impact the absorption of vitamins and minerals, as acidic environments enhance absorption e.g. Hydrochloric acid in the stomach aids non-haem iron absorption.
2. Meal composition: Strongly influences absorption of vitamins and mineral. For example vitamin C enhances iron absorption by converting non-haem iron to haem iron and vitamin D enhances calcium absorption. Phytic acid found in cereals and grains and oxalates found in rhubarb and spinach may bind to calcium or iron making them insoluble and thus preventing their absorption.
3. Caffeine: May promote the excretion of vitamin and minerals. Also tannins found in caffeine can bind to and inhibit the absorption of calcium, iron and B group vitamins.
4. Alcohol: Consuming large amounts of alcohol causes inflammation in the lining of the intestines which is the main site for vitamin and mineral absorption. As a result the inflammation decreases absorption, particularly of fat soluble vitamins. It also reduces the release of digestive enzymes that breakdown food components so the body can absorb
ADOLESCENTS
(1) Adolescents nutritional requirements

According to the FSAI:
• Adolescents demand for nutrients are similar to other age groups with some exceptions to ensure optimal growth and development
• Adolescents particularly adolescent girls need to ensure they are eating enough iron rich foods to prevent deficiency i.e. anaemia

NUTRIENT RDA SOURCES
Protein (g/d) 69 (53) Meat, poultry, soya products, eggs
Fibre (g) 18 Wholemeal breads, brown rice, fruit and vegetables
Calcium (mg) 1200 Milk, cheese, yoghurt
Vitamin D - Eggs, milk, oily fish, sunlight
Iron (mg) 14.8 Meat, dark green leafy vegetables: cabbage, spinach
Vitamin A (mcg) 600 Carrots, sweet potato, liver
Vitamin C (mg) 35 Citrus fruit: oranges, kiwi, grapefruit, juices
(FSAI 1999)

(2) Adolescents energy requirements
• Period of rapid growth and increased activity
• BMR: the amount of energy expended at risk increases as age increases

AGE (years) 10.5 11.5 12.5 13.5 14.5 15.5 16.5 17.5
BOYS
BMR (MJ/d) 5.19 5.45 5.78 6.23 6.67 7.04 7.38 7.52
EER (MJ/d) 8.73 9.19 9.8 10.63 10.89 11.41 11.92 12
GIRLS
BMR (MJ/d) 4.8 5 5.31 5.59 5.73 5.84 5.92 5.95
EER (MJ/d) 7.64 7.95 8.55 8.95 8.74* 8.88 8.97 8.96
EER: Estimated energy