Nicus
Welcome to Stellenbosch University

​​​​​​​The Nutrition Information Centr​e ​​of the 
University of Stellenbosch​ (NICUS)

Nutrients

​Vitamins

Vitamins are essential nutrients required in very small amounts and serve as facilatators for normal metabolism, growth and physical well being.  Most vitamins are not made in the body so they must be obtained from the diet.

The 13 major vitamins are found in a wide range of foods and each has a different function in the body. Many are essential for the biochemical processes within our cells and tissues. Vitamins are either fat soluble or water soluble.

Fat-soluble means they dissolve in fat and unsued supplies can be stored in the body. Water-soluble vitamins dissolve in water and cannot be stored in the body. Therefore we need a daily supply from the diet.

Fat-soluble vitamins   

See details for: Vitamin AVitamin DVitamin EVitamin K  ​

Vitamins
Major Functions Sources
Vitamin A      

Plays an essential role in: -

  • eye health  
  • normal growth and development

Helps with the body's immune function
Aids the body's reproductive system

Liver 
Kidney 
Fortified margarine
Yellow and dark green leafy vegetables and fruit 
Apricots

Vitamin D      

Plays an essential role in: -

  • maintenance of the calcium and phosphorus balance
  • normal cell growth and function
  • in the functioning of several organs including skin, muscles, pancreas, nerves and the immune system

 

Fish liver oils
Fortified milk 
Fortified margarine 
Liver 
Egg yolk
Salmon 
Tuna 
Sardines 
Sunlight

Vitamin E    

Has antioxidant properties which help maintain healthy cells and protects against conditions such as ageing, air pollution, arthritis, cancer, cardiovascular disease, cataracts, diabetes and infection

 

Wheat germ 
Vegetable oils 
Green leafy vegetables 
Egg yolk 
Nuts

Vitamin K    

Plays an essential role in:

  • Making of blood-clotting proteins and a blood protein that regulates blood calcium levels

Bacterial synthesis in digestive tract 
Liver 
Leafy green vegetables


Water-soluble vitamins   

See details for:​ ​​Thiamin​ | RiboflavinNiacinVitamin B6FolateVitamin B12Pantothenic acidBiotinVitamin C  ​

​ Vitamins
Major FunctionsSources
Thiamin
Vitamin B1
 
Is part of a coenzyme used in energy metabolism Supports normal appetite and functioning of the nervous system    Widespread in foods 
Lean pork 
Lean beef 
Liver 
Wheat germ 
Whole grains and enriched breads and cereals 
Legumes
Riboflavin

Plays an essential role in:

  • conversion of nutrients into their functional forms
  • communication between cells

May play a role in the prevention of damage to cells

Milk 
Liver 
Brewer's yeast 
Meats 
Green leafy vegetables 
Fortified cereals

Niacin

Plays an essential role in:

  • metabolism of carbohydrates, fatty acids and amino acids
  • respiration within cells

Meats 
Poultry 
Fish 
Peanuts
Brewer's yeast

Pyrodoxine
Vitamin B6

Helps the body to use proteins as building blocks

Is essential for healthy blood

Helps to maintain a healthy nervous system

Maintains normal brain-function

Fortified cereal 
Dried beans 
Peanut butter 
Potatoes 
Liver 
Milk 
Eggs 
Bananas

Folate

Forms part of various coenzymes used in cell synthesis

Leafy green vegetables 
Legumes 
Seeds 
Liver

Vitamin B12
Cobalamin

Forms part of coenzymes used in cell synthesis

Helps to maintain nerve cells

Reforms the folate coenzyme Meat

Fish 
Poultry 
Shellfish 
Milk
Cheese 
Eggs

Pantothenic Acid

Forms part of Coenzyme A, used in energy metabolism 

Widespread in foods 

BiotinForms part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesisWidespread in foods 
Vitamin C
Ascorbic Acid
Has antioxidant properties which help to protect against damage done to cells 
Is involved in several enzyme systems for the:
  • synthesis of collagen (connective tissues, cartilage, teeth and skin) 
  • the healing of wound
  • conversion of nutrients into their functional forms

Promotes resistance to infection

Protects lung functioning

Citrus fruit 
Strawberries 
Tomato 
Peppers 
Cabbage 
Guava 
Potato 
Paw-paw (Papaya) 
Broccoli 


A varied diet based on wholegrains, fruit and vegetables, should provide all the nutrients essential for health.

Some individuals are at high risk for vitamin deficiency and have higher individual needs for vitamins which will not be covered by diet alone.​​