Vitamins Why do need them? What foods should I be eating? Do I need to take a multi-vitamin everyday? How can I ensure I am buying the right brand?

Water - Soluble & Fat - Soluble Vitamins

Water – Soluble Vitamins Dissolve in Water Vitamin C Thiamin Niacin Riboflavin Folate B6 B12 Pantothenic Acid Biotin

Vitamin C Main Functions of Vitamin C Powerful Antioxidant Support of General Body Metabolism Wood Healing Boosts Iron Absorption Collagen Synthesis Vitamin C Foods Sweet Red Peppers ( ½ cup raw) Brussels Sprouts ( ½ cup cooked) Grapefruit (1/2 of fruit) Sweet Potato (1/2 cup) Orange Juice (1/2 cup) Green Peppers (1/2 cup raw) Broccoli (1/2 cup cooked) Strawberries ( ½ cup) Bok Choy (1/2 cup cooked)

Vitamin B Groups Thiamin (B1) Niacin Riboflavin Folate B6 B12 Pantothenic Acid Biotin

Thiamin – B1 Main Functions of Thiamin Helps to convert food into energy Aids in the function of the heart and cardiovascular, brain and nervous systems Thiamin Food Sources Enriched Pasta (1/2 cup) Pork Chop (3 oz.) Green Peas (1/2 cup cooked) Waffle (1 waffle) Whole Wheat Bagel (1/2 bagel) Enriched Cereal (1/4 cup) Sunflower Seeds (2 tbs) Baked Potato (1 whole potato) Black Beans (1/2 cup cooked)

Niacin Main Functions of Niacin Works with other B vitamins to help release energy from carbohydrates Niacin Food Sources Chicken Breast (3oz) Pork Chop (3 oz.) Baked Potato (1 whole potato) Tuna (3 oz. in water) Enriched Cereal (1/4 cup) Mushrooms (1/2 cup

Riboflavin - B2 Main Functions of Riboflavin Works with other B Vitamins to promote healthy growth and tissue repair Aids in the release of energy from carbohydrates. Riboflavin Food Sources Beef Liver (3 oz. cooked) Cottage Cheese (1 cup) Enriched Cereal (1/4 cup) Spinach (1/2 cup cooked) Milk (1 cup) Yogurt (1 cup) Pork Chop (3 oz. lean only) Mushrooms (1/2 cup)

Folate - B9 Main Functions of Folate Aids in the production of red blood cells Aids in the synthesis of DNA Works with B12 and Vitamin C to help the body digest and utilize proteins Folate Food Sources Beef Liver (3oz cooked) Pinto Beans (1/2 cup cooked) Asparagus (1/2 cup) Avocado (1/2 cup) Lentils (1/2 cup cooked) Spinach (1 cup raw) Enriched Cereal (1/4 cup) Beets (1/2 cup)

Vitamin B6 DRI Recommend Intakes Crucial for maintaining healthy brain function Aids in the formation of red blood cells Helps to convert tryptophan to niacin and to serotonin B6 Food Sources Beef Liver (3 oz. cooked) Banana (1 whole banana) Sweet Potato (1/2 cup cooked) Baked Potato (1 whole potato) Chicken Breast (3 oz.) Spinach ( ½ cup cooked)

Vitamin B 12 Main Functions of B12 Important for metabolism Part of coenzymes needed in new cell synthesis Helps to maintain nerve cells B12 Food Sources Chicken Liver (3 oz.) Sirloin Steak (3oz) Cottage Cheese (1 cup) Pork Roast (3 oz.) Sardines (3oz) Tuna (3oz in water) Swiss Cheese (1 ½ oz.)

Pantothenic Acid - Biotin Pantothenic Acid – B5 Pantothenic Acid (B5) foods include liver, cheese, avocado, fish, caviar, bran and sunflower seeds. Biotin Biotin foods include liver, cooked eggs, salmon, cauliflower, raspberries, bananas, cheddar cheese, and nuts. Food processing such as cooking at high temperatures can destroy biotin. Unprocessed foods are the best choice.

Fat- Soluble Vitamins

Vitamin A - Beta Carotene Main Functions of Vitamin AVitamin A Food Sources Fortified Milk ( 1 cup) Carrots (1/2 cup cooked) Sweet Potato (1/2 cup baked) Spinach ( ½ cup cooked) Beef Liver (3 oz. cooked) Bok Choy (1/2 cup cooked) Apricots (3 apricots) Vision Maintenance of cornea, epithelial cells, mucous membranes, skin Bone and tooth growth Regulation of gene expression Reproduction Immunity

Vitamin D Main Functions of Vitamin DVitamin D Food Sources Salmon (3oz.) Sunlight ( 5 – 15 minutes) Fortified Milk (1 cup) Shrimp (3 oz.) Tuna Fish (3oz) Egg Yolk (1) Mineralization of bones & teeth Cell growth Required by the beta cells of the pancreas for normal secretion of insulin Best known for its ability to stimulate the absorption of calcium

Vitamin E Main Functions of Vitamin EVitamin E Food Sources Safflower Oil (1 tbs cooked) Wheat Germ (1oz.) Mayonnaise (1 tbs) Canola Oil (1 tbs) Sunflower Seeds (2 tbs) Fortified Cereal (1 cup) Peanut Butter (2 tbsp) Antioxidant – protects cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids Promotes function of a healthy circulatory system Aids in the formation of red blood cells and the use of vitamin K

Vitamin K Main Functions of Vitamin KVitamin K Food Sources Cabbage (1/2 cup steamed) Spinach (1/2 cup) Soybeans (1/2 cup dry roasted) Cauliflower (1/2 cup steamed) Canola Oil (1tbs) Salad Greens (1 cup) Blood Clotting Necessary for building healthy bones Plays a major role in treating and preventing osteoporosis

Dietary Reference Intakes: Vitamins

With so many different brands of vitamins how do I choose?

Look for the “USP” verified code on your supplements ! For more information go to

References Centers for Disease Control and Prevention (CDC) (2011). Vitamins and minerals. Retrieved from Murray, M.T., N.D. (1996). Encyclopedia of nutritional supplements: The essential guide for improving your health naturally. Roseville, CA: Three Rivers Press. Office of Dietary Supplements National Institutes of Health (NIH) (2013). Retrieved from Schlenker, E.D. & Long, S. (2007). Williams’ essentials of nutrition & diet therapy, 9 th ed. St. Louis MO: Mosby Elsevier. Sizer, F & Whitney, E. (2008). Nutrition: The science of eating. Mason, OH: Cengage Learning. U.S. Pharmacopeia (USP) (2013). Retrieved from Zelman, K.M., MPH, RD, LD. (2011). Know the difference between fat – and water- soluble nutrients. WebMD. Retrieved from 11/fat-water-nutrient 11/fat-water-nutrient