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Introduction

Vitamins are used in many diferent ways inside your body. While vitamins do not

directly serve as a source o energy, they do help the enzymes that generate

energy rom nutrients such as carbohydrates and ats.

Defnition o Vitamins

Any o a group o organic substances essential in small quantities to normal

metabolism, ound in minute amounts in natural oodstufs or sometimes

produced synthetically: deciencies o vitamins produce specic disorders.

We can also say that, Vitamins are nutrients your body needs to unction and

ght of disease. !our body cannot produce vitamins itsel, so you must get them

through ood you eat or in some cases supplements. "here are #$ vitamins that

are essential to your body wor%ing well. &nowledge o the diferent types and

understanding the purpose o these vitamins are important or good health.

Types o Vitamin with Examples o FoodsBasically there are two types o vitamins:

1 at!solu"le# water!solu"le

Fat!solu"le vitamins:  "his is stored in your at cells, consequently requiring

at in order to be absorbed.

$ater!solu"le vitamins:  "his are not stored in your body' thereore, they

need to be replenished daily. !our body ta%es what it needs rom the ood you eat

and then e(cretes what is not needed as waste.

Types o Vitamin

)ere is a list o vitamin types with some common ood sources.

 "he at soluble vitamins:

• Vitamin A * comes rom orange colored ruits and vegetables' dar% leay

greens, li%e %ale

• Vitamin + * can be ound in ortied mil% and dairy products' cereals' and

o course sunshine-

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• Vitamin / * is ound in ortied cereals, leay green vegetables, seeds, and

nuts

• Vitamin & * can be ound in dar% green leay vegetables and turnip0beet

greens

 "he water soluble vitamins:

• Vitamin 1# or "hiamin * come rom whole grains, enriched grains' liver'

nuts, and seeds

• Vitamin 12 or 3ibo4avin * comes rom whole grains, enriched grains, and

dairy products

• Vitamin 1$ or 5iacin * comes rom meat, sh, poultry, and whole grains

• Vitamin 16 or 7antothenic Acid * comes rom meat, poultry, and whole

grains• Vitamin 18 or 7yrido(ine * comes rom ortied cereals and soy products

• Vitamin 19 or 1iotin * is ound in ruits and meats

• Vitamin 1 or ;olic Acid ;olate * comes rom leay vegetables

• Vitamin 1#2 * comes rom sh, poultry, meat, and dairy products

o Vitamin < * comes rom citrus ruits and =uices, such as oranges and

graperuits' red, yellow and green peppers

Function o vitamin

 "he ollowing table will help you to understand why it is important to get enough

o some o the common vitamins and lists the best ood sources o these

vitamins.

Vitamin Function

Vitamin B1

%Thiamin&

)elps with energy production in your body.

Vitamin B#

%'i"o(avin&

)elps with energy production in your body.

)elps your body use other 1 vitamins.

Vitamin B)

%*iacin&

)elps your body to use protein, at and carbohydrate to ma%e

energy.)elps enzymes wor% properly in your body.

BiotinAllows your body to use protein, at and carbohydrate rom

ood.

Vitamin B+

%,yridoxin&

)elps your body to ma%e and use protein and glycogen

which is the stored energy in your muscles and liver.

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  )elps orm hemoglobin which carries o(ygen in your blood.

Vitamin B1#

%-o"alamin&

 

Wor%s with the vitamin olate to ma%e +5A.

)elps to ma%e healthy blood cells. >ow levels o vitamin

1#2 can cause a type o anemia.

&eep nerves wor%ing properly.Folate %also

.nown as

olacin and

olic

acid&

 

)elps to produce and maintain +5A and cells.

)elps to ma%e red blood cells and prevent anemia.

?etting enough olic acid lowers the ris% o having a baby with

birth deects li%e spina bida.

Vitamin -

@ay help prevent cell damage and reduce ris% or certain

cancers, heart disease and other diseases.)elps heal cuts and wounds and %eeps gums healthy.

7rotects you rom inections by %eeping your immune

system healthy.ncreases the amount o iron your body absorbs rom some

oods.

Vitamin /

 

)elps you to see in the day and at night.

7rotects you rom inections by %eeping s%in and other body

parts healthy.7romotes normal growth and development.

-arotenoids

:

alpha0 "eta

carotene

and "eta

crypto

xanthin

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nvolved in ma%ing body proteins or your blood, bones and

%idneys.