Vitamins Water Soluble Fat Soluble

Vitamins Vitamins are found in nearly all foods in the food pyramid. They do not produce energy, but they are essential because they regulate body chemistry and body functions.

Vitamin A vitamin is an organic compound required as a nutrient in tiny amounts by an organism. A compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet.

Vitamin Groups Fat soluble vitamins are carried and stored in fat. –ADEK Water soluble vitamins dissolve in water. –BC

Vitamins To many vitamins can be damaging to your health—toxic. Usually toxicities occur when to many vitamin supplements are consumed.

Fat-Soluble Vitamins Vitamin A (Retinol) Sources--Asparagus, broccoli, butternut squash, spinach, carrots, pumpkins, water squash, cantaloupe, apricots, liver, fish, shrimp, milk, butter, eggs yolk, cheese, cod-liver oil,

Deficiency Symptoms Vitamin A Acne, allergies, anorexia, insomnia, impaired growth, poor night vision, damage to cornea, *dry, rough or cracked skin * Susceptibility to sinus infection * hearing, taste, smell and nerve damage * growth stoppage * reduced sweat gland function*kidney stones

What it does for you Vitamin A An antioxidant – prevents skin disorders such as wrinkling, acne, age spots. Protects the lining of the digestive, respiratory, and urinary tracts. Promotes normal growth, function and protection of skin, eyes and mucous membranes, helps with night vision.

Fat Soluble Vitamins Vitamin D (Calciferol) Sources-- Exposure to sunshine, liver, oily fish, fortified milk, butter, egg yolks, mushrooms

Deficiency Symptoms Vitamin D Rickets in children (bent and bowed legs, weak muscles, late tooth development) * Osteomalacia in adults, results from softening of bones, nausea, vomiting, diarrhea or constipation, excessive thirst

What it does for you Vitamin D For healthy teeth and bones* absorbs and maintains calcium and phosphorous in the blood * helps heart action, kidneys, nervous system maintenance, skin respiration, and thyroid gland

Fat Soluble Vitamins E (Tocopherole) Sources--Green leafy vegetables, wheat germ, cabbage, plant/vegetable oils, margarine, sunflower seeds, nuts

Deficiency Symptoms Vitamin E Rare symptoms (e.g., anemia, fluid in arms and legs – edema)

What it does for you Vitamin E An antioxidant, helps form blood cells. Protects LDL and cell membranes from oxidative damage. Keeps DNA healthy, supports good cardiovascular health and strong immune system in elderly

Fat Soluble Vitamins K (Phyllochinone) Sources--Liver, spinach, broccoli, milk, oats, cheddar cheese, cabbage, cauliflower, cereals``

Deficiency Symptoms Vitamin K Rare except in newborns, causes hemorrhage What it does for you--Helps blood to clot

Water Soluble Vitamins Vitamin C Sources-- Broccoli, brussel sprouts, rose hips, spinach, green peppers, citrus fruit

Deficiency Symptoms Vitamin C Severe: loss of strength (scurvy), purple spots on skin, rotting gums, loss of teeth Moderate: shortness of breath, bleeding gums, easy bruising, painful joints, nosebleeds, anemia, susceptibility to infection, slow wound healing

What it does for you Vitamin C An antioxidant-protects against pollution, helps prevent cancer, and enhances immunity. Helps adrenal glands, blood, bones, capillary walls, cells, connective tissue, skin/ ligaments/ bones/ gums, heart, mucous membranes, nervous system, teeth

Water Soluble B1(Thiamin) Sources--Pork, seeds, nuts, fortified bread, cereals, yeast extract. Deficiency symptoms--brain deterioration, decreased memory, depression, emotional agitation and deterioration, decreased vision, inflammation of the optic nerve, tingling or burning of feet, decreased sense of touch, fatigue

What it does for you Vitamin B1 Needed for muscles and nervous system to function; aids digestion, promotes a normal appetite; helps fight off motion sickness; keeps the nervous system, muscles and heart functioning normally; improves mental attitude

Water Soluble Vitamin B2 (Riboflavin) Sources--Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils

Deficiency Symptoms B2 swelling and fissuring of the lips, ulceration and cracking of the angles of the mouth, inflammation of the tongue, red, itchy eyes that are sensitive to light

What it does for you B2 Aids hormone production, keeps eyes, skin and nerves healthy

Water Soluble B3 (Niacin) Sources--Meats, fish, whole grains, nuts

Deficiency Symptoms B3 failing vision, hypersensitivity to light, skin inflammations, bad breath, tender gums, mouth sores, diarrhea, ulcers, nausea, decreased appetite, fatigue, nervousness, emotional instability, depression, irritability,

What it does for you B3 Needed for production of some hormones; forms red blood cells; converts food to energy, manufactures cortisone, thyroxine, insulin

Water Soluble Vitamins B9 (Folic Acid) Sources-- Fortified cereals, dark green leafy vegetables, fruits, yeast extracts, fortified bread

Deficiency Symptoms B9 Irritability or Depression, Birth Defects and Miscarriage, some cancers, diarrhea and loss of appetite What it does for you--Helps from new cells; maintenance of nervous system. You need folic acid when you're pregnant.

Water Soluble B6 (Pyridoxin) Sources--Chicken, fish, eggs, brown rice, bananas, whole grains.

Deficiency Symptoms B6 Irritability, nervousness and insomnia as well as general weakness, skin changes such as dermatitis and acne; asthma and allergies might develop. What it does for you-- Helps formation of red blood cells and making of proteins; fights infection

Water Soluble Vitamins B12 (Cobalamin) Sources--Meat, fish, cheese, eggs,milk Deficiency Symptoms— Weakness Fatigue Palpitations Dizziness

What it does for you B12 Helps formation of red blood cells; maintenance of nervous system.