Vitamins and their functions

Vitamin A A A Vitamin Function Sources Prevention A Fat soluble, carotene converts to vitamin A for vision, growth, nerves Liver, yellow fruits and vegetables, oranges, pears, broccoli Night blindness, poor eye sight, poor skin and hair

Vitamin A Remember– In order to get an A on the test, You need to be able to see it! Vitamin A helps eyesight

Vitamin D D D D Fat soluble Bones and teeth Function Sources Prevention D Fat soluble Bones and teeth Helps to use Ca (calcium) and P (phosphorus) Milk, sun, fish oil Rickets

Rickets Disease

Rickets

Vitamin D Remember… Rickey D Like Mickey D Vitamin D prevents Rickets

Vitamin E E E E Fat Soluble Function Sources Prevention E Fat Soluble Helps body use energy foods, cell membranes, and skin. antioxidant Green, leafy vegetables, fruits, grains, liver, oil, fat, apples Overdose causes blurred vision, nausea, dizziness

Vitamin K K K K Fat Soluble Blood clotting, need only small amount Function Sources Prevention K Fat Soluble Blood clotting, need only small amount Dark green vegetables, cabbage, liver, cauliflower Hemorrhaging

Vitamin C C C Vitamin Function Sources Prevention C ASCORBIC ACID Water Soluble Build bones & teeth, blood formation, infection, aids in healing, forms collagen to hold cells together Citrus fruits, cantaloupe, strawberries, pineapple NEEDED DAILY Scurvy

Scurvy Disease

Vitamin C Remember… In the olden days, sailors were nick - named Limeys. They ate Limes (vitamin C to prevent Scurvy).

Thiamine B1 Vitamin Function Sources Prevention B1 THIAMINE Water Soluble Nerve tissue, digestive system, appetite, energy, muscle control Milk, whole grains, poultry, fish, dried beans Beriberi

Beriberi Symptoms Symptoms of dry beriberi include: Difficulty walking Loss of feeling (sensation) in hands and feet Loss of muscle function or paralysis of the lower legs Mental confusion/speech difficulties Pain Strange eye movements (nystagmus) Tingling Vomiting Symptoms of wet beriberi include: Awakening at night short of breath Increased heart rate Shortness of breath with activity Swelling of the lower legs

Thiamine B1 Remember… Sumo Wrestlers have Beri, beri BIG Thighs. Thiamine Prevents Beriberi

Riboflavin B2 Vitamin Function Sources Prevention B2 RIBOFLAVIN Water Soluble Growth, nerves, digestion, works with protein Milk, whole grains, dark green vegetables, meat, fish, eggs Premature aging

Niacin Vitamin Function Sources Prevention NIACIN Water Soluble Nerve tissues, digestive system, skin, energy, metabolism Milk, whole grains, dates, poultry, fish, peaches, peanuts Pellagra

Pellagra

Niacin Remember… If you Cin, You will go to Pell Niacin prevents Pellagra

Folacin (Folic acid) Vitamin Function Sources Prevention FOLIC ACID AKA Folacin, Folate Water Soluble Red blood cells, works with B12, prevents birth defects, reduces neural tube damage, synthesize DNA Oranges, dark green vegetables, whole grains, meat, eggs Certain Birth Defects, Anemia

Vitamin B6 Vitamin Function Sources Prevention B6 PYRIDOXINE Water Soluble Hemoglobin, overall good health, immune and nervous systems Meat, vegetables, bananas NEEDED DAILY! Poor health

Vitamin B12 Vitamin Function Sources Prevention B12 COBALAMIN Generation of DNA cells, bone marrow, red blood cells Milk, eggs, meat, Anemia, damage to intestinal tract

Vitamins Study Guide Vitamins are found in nearly all the foods on My Pyramid Vitamins do not provide energy but they are essential because they regulate the body chemistry and body functions Vitamins cannot be produced by our bodies.

They must be ingested or eaten in our food. Vitamins assist the body in using food by bringing about biochemical reactions so life can be maintained Vitamins are divided into two groups: 1. fat-soluble 2. water-soluble Examples are: 1. Fat-soluble - A, D, E, K 2. Water-soluble - C, B complex, Folacin

Fat-soluble vitamins are transported through the body by what method? being carried and stored in fat Water-soluble vitamins are transported through the body by what method? being dissolved in water Some people believe that if small doses of vitamins are good for you, more is better. Too few vitamins keep the body from what? from operating at full capacity

Too many vitamins may be damaging to your health – toxic. Just as too much gasoline in a fuel tank, too many vitamins will be excreted or stored and an excess can be toxic. Vitamin supplements can not improve athletic performance. Most people do not need a vitamin supplement. Antioxidants have not been proven to prevent cancer. Oranges & tomatoes are good sources of Vitamin C.

Vitamins and their functions