vitamins mrs. hogue nutrition & wellness. fat-soluble vitamins vitamins that dissolve in...
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FAT-SOLUBLE VITAMINS
Vitamins that dissolve in fat-both in your body and in foods. They are A, D, E, and K. Your fat-soluble vitamins are stored in your liver and your body pulls them out of storage for use.
VITAMIN AFunction: Fat soluble carotene converts to vitamin A for vision, growth, and nerves.
Sources: Liver, oranges, pears, yellow fruit & veggies
Prevents: Night blindness, poor eyesight, poor skin, and promotes healthy hair growth
Vitamin DFunction: fat soluble for bones
& teeth, enhances calcium absorption
Sources: milk, egg yolks, fatty fish, liver and sunlight
Prevents: Rickets
Vitamin E Function: Fat soluble for energy,
cell membranes, antioxidant
Sources: Green leafy veggies, fruits, whole grains, liver, apples,
oil, fats
Prevents: OVERDOSE causes blurred vision, nausea, dizziness
Vitamin KFunction: Fat soluble for blood clotting, need only small amountSources: dark green veggies, cabbage, cauliflower, liverPrevents: hemorrhaging
Water-Soluble Vitamins
Vitamins C and the B vitamins dissolve in water. Water-soluble vitamins cannot be stored in your body for later use. Taking large amounts of these vitamins as supplements can cause your kidneys to work too hard to remove excess.
Vitamin C (Ascorbic Acid)
Function: Water soluble for collagen to hold cells togetherSources: need daily from citrus fruits, cantaloupe, strawberries, pineapplePrevents: Scurvy
Vitamin B1 (Thiamine)
Function: Nerve tissue, digestive system, appetite, energy, muscle controlSources: Milk, whole grains, poultry, fish, dried beansPrevents: beriberi
B2 (Riboflavin)Functions: Promotes growth, nerves, digestion, works with proteinSources: Milk, whole grains, dark green vegetables, fish, eggsPrevents: Premature aging
NiacinFunctions: Nerve tissues, digestive system, skin, energy, metabolismSources: Milk, whole grains, dates, preaches, fish, poultry, peanutsPrevents: Pellagra
B9 (folic acid)Function: Red blood cells, synthesize DNA, cell division, prevents certain birth defectsSources: Oranges, dark green veggies, whole grains, meat, eggsPrevents: Anemia, certain birth defects
B6 (Pyridoxine)Function: Immune and nervous system, needs to be replaced dailySources: Meat, vegetable, bananasPrevents: Poor health
B12 (cobalamin)Functions: generation of DNA, cells, bone marrow, red blood cellsSources: milk, eggs, meat, fruit and veggiesPrevents: anemia, damage to intestinal tract