The Basic Nutrients Vitamins

Vitamins Are found in nearly all foods in the food pyramid Do not provide Energy, but are essential Regulate body chemistry and body functions.

Vitamins Must be Ingested Assist the body in bringing about biochemical reactions so life can be maintained.

Two Groups of Vitamins Fat Soluble ADEK Transported through the body and stored in fat Too much causes toxic overdose Excess Stored Water Soluble B & C Transported through body and and dissolved in water. Too little keeps body from operating at capacity. Excess Excreted

Vitamin A The Darker the Green or Yellow, the more the vitamin A! Fat Soluble Carotene converts to Vitamin A Good for Vision Growth and nerves Liver, Yellow fruits and vegetables, oranges, pears, broccoli Prevents Night blindness, poor eyesight, poor skin and hair

Night Blindness                                  

Vitamin D Fat Soluble Strong Bones and Teeth Sources, Milk, Sun, Fish Oil Prevents Rickets

Rickets

Vitamin E Fat Soluble Helps body use energy foods Antioxidant Cell Membranes Sources-Green leafy vegetables, fruits grains liver, oil fat Slowdown aging, cancer, and heart disease Overdose causes blurred vision, nausea, dizziness

Vitamin K Fat Soluble Assists with Blood Clotting Prevents Hemorrhaging From Dark Green Vegetables, cabbage, liver, cauliflower

Vitamin C Water Soluble Ascorbic Acid Build bones and teeth and blood Aids in healing Fights Infection Forms Collagen Found in Citrus Fruits, Cantaloupe, strawberries, pineapple Prevents Scurvy

B Vitamins B1 Thiamin B2 Riboflavin Niacin Folic Acid B6 Pyridoxine B12 Cobalamin

B1 Thiamine Nerve Tissue, digestive system, appetite, energy Sources-Milk, grains, poultry, fish, dried beans Prevents beriberi

B2 Riboflavin Water Soluble Growth, Nerves Digestion, works with protein From milk, grains, green vegetables, meat, fish Prevents Premature aging, chellosis

Niacin Nerves, Tissues, Digestive System Prevents Pellagra Sources-Milk Grains, dates Poultry fish

Folic Acid Works with B12 and red blood cells Reduces neural tube damage and birth defects Prevents Anemia Sources-Oranges, green vegetables, grains, meats, and eggs.

B6 Pyridoxine Hemoglobin overall good health Found in Meat, vegetables, and bananas Brain and nerve cells the function and make new blood cells

Vitamin B12 Cobalamin Generation of DNA cells, bone marrow and red blood cells Sources: Milk Eggs Mean Fruit and vegetables Prevents anemia, damage to intestines