Vitamins

Separating truth from misinformation

Vitamins- What are they and what do they do?

Vitamins are organic, essential nutrients measured in milligrams and micrograms

Although they do not contain calories, they assist in the breakdown of carbs, protein, and fat for energy

Vitamins have NO caloric content.

What are the differences between Water Soluble and Fat Soluble?

Water Soluble- Vitamin C and the B Vitamins

No Storage… they move freely throughout the bloodstream

Kidneys detect levels and remove excess

Unlikely to reach toxic levels

Needed in frequent, small doses

Fat Soluble- Vitamins A, D, E, and K

Trapped in the cells associated with fat

Less readily excreted; tend to remain in fat cells

Likely to reach toxic levels!

Needed in periodic doses

Fat Soluble A & D Vitamins

Vitamin A--This vitamin plays a really big part in eyesight. It's great for night vision, helps you see in color. aids in healthy skin.

Night Blindness, Blindness can be caused without Vita A

Which foods are rich in vitamin A?

* milk fortified with vitamin A

* liver

* orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)

* dark green leafy vegetables (like kale, collards, spinach)

No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.

Which foods are rich in vitamin D?

* milk fortified with vitamin D

* fish* egg yolks

* liver

* fortified cereal

E and K more fat soluble….Vitamin E is: a fat-soluble vitamin and is an

Antioxidant that’s helps to protect your cells against the effects of -Free radicals-can damage cells and may contribute to the development of cardiovascular disease and cancer.

Vitamin E has also been shown to play a role in immune function, in DNA repair.

What foods provide vitamin E?Vegetable oils, nuts, green leafy

vegetables, and fortified cereals are common food sources of vitamin E

Vitamin K is :essential in blood clotting, Bone

mineralization , Cell growth. Deficiency-vitamin K deficiency results in

impaired blood clotting, Symptoms include easy

bruising and bleeding that may be manifested as

nosebleeds, bleeding gums, Food sources:

Green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive)

Water Soluble Vitamin Deficiencies

The B vitamins are important, they help make energy and set it free when your body needs it.

• This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Niacin (B3 vitamin): Pellagra- Diarrhea, Irritability, weakness, psychosis, delirium

More…

Thiamin (B1)- Beriberi- Heart enlargement, heart failure, Degeneration of tissue, loss of motor coordination, paralysis

Riboflavin (B2)- Ariboflavinosis- Cracks and redness at corners of mouth, inflamed eyelids and sensitivity to light

C Vitamin

Vitamin C- This vitamin is important for keeping body tissues, such as gums and muscles in good shape.

Which foods are rich in vitamin C?citrus fruits, like oranges, and cantaloupe, strawberries,

tomatoes, Broccoli, cabbage, kiwi fruit , sweet red peppers.

Scurvy- Anemia, frequent infections, bleeding gums, loss of teeth, sunken eyes, pale skin, joint pain.

Healthy Advice on Vitamins

Eat a variety of healthy foods, specifically fruits and vegetables

Eat fruits and vegetables with rich, deep, and dark colors

More healthy advice…

Use multivitamins only as a supplement to a healthy diet… vitamins are best absorbed through natural foods!

Too many vitamins can end up poisoning you.

Vitamin Quiz…………..

1. Vitamins assist in the breakdown of carbs, protein, and fat for __________.

2. There are 2 types of Vitamins; Fat and ________ soluble.

3. Scurvy is caused by a lack of vitamin_____

4. Vitamin K assist in the ______ of blood.5. Vitamin D helps build strong

healthy_______.

energy

water

C

C

clotting

bones