VITAMINS: DRIVERS OF CELL PROCESSES Nutrition, Food, and Fitness Chapter 8

Similarities and differences? Like Fats, Carbs, and Protein, VITAMINS are organic compounds and they all contain carbon, hydrogen and oxygen. Unlike Fats, Carbs, and Protein, the VITAMINS are all unique molecules. They do not share a typical molecular structure. WHAT ARE VITAMINS?

Fat – soluble vitamins WHAT ARE VITAMINS? Vitamin A Vitamin D Vitamin E Vitamin K They are stored and transported through the body in fat. WHAT ARE VITAMINS?

Water-Soluble Vitamins Vitamin C (ascorbic acid) Vitamin B complex B1 (thiamin) B2 (riboflavin) Niacin Biotin Pantothenic acid B6 B12 Folacin (Folate or Folic Acid) They dissolve and are transported through the body in water. WHAT ARE VITAMINS?

What do a gas pedal, a thermostat, and a vitamin have in common?

And The Answer Is… They all start and regulate functions and energy sources! Vitamins help to start and regulate body processes. They do not produce energy, but the body needs vitamins for chemical reactions involved in releasing energy from other nutrients. Why Do I Need Vitamins?

Good Food Sources of Vitamins Eating a variety of fruits and vegetables will help you meet your dietary vitamin needs. Eating a variety of lean animal protein will also help to insure your supply of fat-soluble and water-soluble vitamins.

How is Your Body Like A Sponge?

And the answer is… A sponge can absorb only so much water and your body can only absorb so many vitamins!

How Much Do I Need? This depends completely on the vitamin! Each vitamin is needed in relatively small amounts, but should be eaten regularly.

WHO NEEDS EXTRA VITAMINS? Pregnant women Infants and adolescents Those who are sick or recovering from illness Certain lifestyle choices Ex: cigarette smokers need more vitamin C

Are vitamin supplements necessary? Arguments For: Doctors may prescribe them to pregnant and breast-feeding women Also to infants, older adults, or those recovering from illness May be prescribed large doses to act like a medicine Arguments Against: Vitamins are not “miracle cures” and they do not give you energy Too much of certain vitamins is dangerous Just makes money for the promoters! EAT A VARIETY OF FOODS AND YOU’LL BE FINE!

VITAMIN DEFICIENCY Not getting enough of a vitamin has consequences, that is why they are essential for good health. Two main causes of deficiency are Not getting enough of a vitamin in your diet Failure of the body to absorb a vitamin

Toxicity: More is NOT Always Better! Some people believe that if small doses of vitamins are good for you, more is better. The vitamins a person takes regulate fixed reactions that take place in fixed times. Too few vitamins keep the body from operating at full capacity. Too much may be damaging to your health. For example, vitamin A toxicity may cause liver damage. In pregnant women it may cause a baby to be born with disabilities.

PHYTOCHEMICALS! Some non-nutrient substances, such as phytochemicals, are health-enhancing compounds active at the cellular level. Can help prevent heart disease and certain cancers. They do this by prompting the body to make enzymes binding harmful substances acting as antioxidants EAT A RAINBOW!

ADDITIONAL FACTS: PRESERVING THE NUTRIENTS IN FOOD Select fresh fruits and vegetable that are bright in color and have a firm texture. Avoid wilted, moldy, or heavily bruised fruits and vegetables. Purchase canned goods with integrity and frozen foods that are firmly frozen Do not overcook fruits and vegetables. Heat kills vitamins! Do not soak fruits and vegetables. Wrap tightly if cut to prevent oxidation.