Basic Vitamins WaterSoluble FatSoluble 2 Types WaterSoluble Watersoluble

Basic Vitamins Water-Soluble Fat-Soluble

2 Types Water-Soluble Water-soluble vitamins are dissolved in water and transported throughout the body. C, B 1, B 2, Niacin, B 6, B 12, Folacin (Sponge (Demonstration) Fat-Soluble Fat-soluble are transported throughout the body by being absorbed and stored in fat. A, D, E, K

Vitamin Facts Found in nearly all the foods on the Food Pyramid. Do not supply energy as CHOs, fats, and proteins but works with these so E is produced. Are essential because they regulate the body chemistry and body functions. Use food by bringing about biochemical reactions so life can be maintained. They are not produced by our bodies. They must be ingested.

Vitamin Facts Cont. Some believe that if small doses of vitamins are good for you, more is better. Too few keep the body from operating at full capacity. Too many may be damaging to your health.

Vitamin Facts Cont. Just as too much water in a glass will spill over, too many vitamins will be excreted or stored, and any excess can be toxic.

Folacin Also known as Folate and Folic Acid Helps form red blood cells to prevent anemia Aids in cell growth and division Helps with protein metabolism Vital that women of childbearing age get energy folic acid (especially in the first month of pregnancy) to prevent neural tube defects in the unborn baby.

Folacin Helps clear the blood of excess homocysteine, an amino acid that has been liked with heart attacks, it may reduce the risk of heart attacks. Sources: fortified breakfast cereals, liver, asparagus, spinach, and legumes

Antioxidants Possible link to cancer prevention Substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Interact with and stabilize free radicals and may prevent some of the damage free radicals might cause.

Antioxidants Cont. Examples of antioxidants: Beta-carotene Lycopene Vitamins C, E, and A Abundant in fruits and vegetables, nuts, grains, some meats, poultry, and fish.

Functions of Vitamins Vitamin A Vital to good vision Prevents night blindness Severe deficiency causes blindness Necessary for healthy skin and hair growth Keeps mucous membranes healthy Keeps nerves healthy

Vitamin A Cont. Sources Liver Oranges Pears Yellow fruit Yellow vegetables

Functions of Vitamins Cont. Vitamin D Found in foods and obtained from the sun Helps bones use calcium to build strong bones and teeth Helps the body use Calcium and Phosphorus Prevents rickets Sources Milk Sun

Functions of Vitamins Cont. Vitamin E Helps breakdown polyunsaturated fats Antioxidant, protecting blood cell membranes from overexposure to oxygen Some believe it plays a role in aging, sexual performance, or preventions of cancer and/or heart disease. Overdoses cause blurred vision, nausea, dizziness

Vitamin E Cont Sources Green leafy vegetables Fruits Whole grains Liver Apples Oil Fats

Functions of Vitamins Cont. Vitamin K Essential for clotting of blood Hemophiliacs lack this Prevents hemorrhaging Found in foods and manufactured by Vitamin K producing bacteria in the small intestines

Vitamin K Cont Sources Dark green vegetables Cabbage Cauliflower Liver

Functions of Vitamins Cont. Vitamin C –ascorbic acid Helps form collagen or body cement Helps in growth and repair of body tissue and blood vessels Prevents scurvy Can be decreased by cigarette smoking, stressful injuries and oral contraceptives Excess doses can cause kidney stones and break down red blood cells

Vitamin C Cont. Sources Citrus fruits Cantaloupe Strawberries Pineapple

Functions of Vitamins Cont. Vitamin B Complex B 1 – Thiamin Energy metabolism Nerve function and tissue Helps the digestive system Works with protein Muscle control Prevents beri

Vitamin B 1 -Thiamine Cont. Sources Milk Whole grains Poultry Fish Dried beans

Vitamins Cont. B 2 – Riboflavin Involved in use of fat, protein and CHOs Prevents premature aging Promotes growth Helps digestions Works with protein

Vitamin B 2 -Riboflavin Cont. Sources Milk Whole grains Dark green vegetables Fish Eggs

Functions of Vitamins Cont. Niacin Energy metabolism Maintain healthy nervous system Maintain healthy skin Prevents pellegra Helps the digestive system

Niacin Cont Sources Milk Whole grains Dates Peaches Fish Poultry Peanuts

Vitamins Cont. B 6 - pyridoxine Normal immune and nervous system Prevents poor health Must be replaced daily Sources Meat Vegetables bananas

Functions of Vitamins Cont. B 12 – cobalamin Producing antiobodies Helps folacin function Maintenance of nerve tissue Prevents anemia and damage to the intestinal tract

Vitamin B-Cobalamin Cont Sources Milk Eggs Meat Fruit Vegetables

Vitamins Cont. Folacin Synthesize DNA Cell division Prevents birth defects Sources Oranges Dark green vegetables Whole grains Meat Eggs