1. The Power of Vitamins Angela Giannavola HW499 Capstone Health & Wellness Professor Edward Eaves August 16, 2014

2. What are Vitamins? Hello Everyone and welcome to this introductory outline on the role of vitamins. Vitamins are organic compounds which are necessary, in very small amounts, for our normal growth and function. We cannot make vitamins within our bodies, so we must obtain them from our foods. There is ample amounts of vitamins in our foods, however it is possible to become deficient in certain vitamins which can damage our health. Vitamins are, “crucial for maintaining optimal health” (Bellows & Moore, 2012).

3. Classification of Vitamins Two types: Fat-Soluble Vitamins Water-Soluble Vitamins

4. Fat Soluble Vitamins Consist of Vitamins A, D, E, and K. Used as needed by the body. Excess fat-soluble vitamins are stored in the liver and fat tissues. They can accumulate to dangerous levels and can lead to a condition called hypervitaminosis, meaning excess amounts of a vitamin in the body, if more than the recommended amount is taken (Zelman, K., 2014).

5. Vitamin A Recommended DRI: 700 mcg/day females and 900 mcg/ day males (NIH, 2014). Sources: Fish oils, carrots, liver, cereals, squash. Vitamin A supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys, and other organs (NIH, 2014).

6. Vitamin D Recommended DRI: DRI: 5-15 mcg both men and women (NIH, 2014). Sources: sunlight, fortified milk, eggs, salmon, margarine. Vitamin D has a well-established role in bone health and helps reduce the risk of cancer, heart disease, stroke, diabetes, autoimmune diseases, and more (Web MD, 2014). Vitamin D deficiency is associated with low bone mass and osteoporosis.

7. Vitamins E & K Vitamin E: DRI: 15 mg/ day both men and women Sources: Nuts, leafy greens, fruits and vegetables, egg yolks, cereals, vegetable oil Acts as an antioxidant and protects vitamins A and C, red blood cells, and essential fatty acids from destruction (Bellows & Moore, 2012). Vitamin E deficiency is rare. Cases of vitamin E deficiency usually only occur in premature infants and in those unable to absorb fats. Vitamin K: DRI: 120 mcg/day men and 90 mcg/ day women Sources: dark green leafy greens such as: kale, turnip greens, spinach, cauliflower, cabbage and broccoli and certain vegetables oils including soybean oil, cottonseed oil, canola oil and olive oil. Plays an essential role in normal blood clotting, promoting bone health, and helping to produce proteins for blood, bones, and kidneys Without sufficient amounts of vitamin K, hemorrhaging can occur. Vitamin K deficiency may appear in infants or in people who take anticoagulants, such as Coumadin (warfarin), or antibiotic drugs (Bellows & Moore, 2012).

8. Water-Soluble Vitamins B Complex Vitamins Group: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pyridoxine (vitamin B6), folic acid (vitamin B9), vitamin B12, biotin and pantothenic acid. The numerous benefits of B vitamins: Ease Stress Treat anxiety and depression Aid memory Relieve PMS Reduce heart-disease risk Vitamin C: citrus fruits

9. Vitamin B1-Thiamin DRI: 1.2 mg/ day males and 1.1 mg/ day females (NIH, 2014). Sources: Whole grains, peanuts, beans, spinach, oatmeal, legumes, nuts, kale, blackstrap molasses and wheat germ. Helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system (McDermott, D., 2014).

10. Vitamin B2- Riboflavin DRI: 1.2 mg/ day for males and 1.1 mg/ day for females (NIH, 2014). Sources: Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans. Works as an antioxidant to help fight free radicals and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body.

11. Vitamin B3-Niacin DRI: 16 mg/ day for males and 14 mg/ day for females (NIH, 2014). Sources: Yeast, red meat, milk, eggs, beans and green vegetables. Helps boost HDL (good cholesterol) levels. Additionally, Niacin helps improve circulation and convert carbohydrates into glucose.

12. Vitamin B5- Pantothenic Acid DRI: 5 mg/ day adults (University of Maryland, 2013). Sources: avocados, yogurt, eggs, meat and legumes. Biotin helps break down fats and carbs for energy. It is also responsible for the production of sex and stress-related hormones including testosterone. Additionally, B5 promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.

13. Vitamin B7-Biotin DRI: 30 mcg in adults 19 years and older (Weil, A., 2014) Sources: barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts. Also referred to as the “Beauty Vitamin” since it is responsible for healthy hair, skin, and nails. Also helps people with diabetes control high blood glucose levels. Biotin deficiency is rare. Daily requirements are relatively small, food sources of biotin are abundant, and the body efficiently recycles much of the biotin it has already used.

14. Vitamin B9-Folic Acid DRI 400 mcg/ day both males and females. Sources: leafy greens, beets, oranges, whole grain cereals, asparagus, beans. Lowers risk of heart disease, stroke, and birth defects; colon- cancer prevention (Whole Living, 2014).

15. Vitamin B6 and B12 Vitamin B6 Pyridoxine DRI: 1.3-1.7 mg males and 1.3-1.5 mg/ day females (Benardot, 2006). Sources: chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice, cantaloupe, and carrots B6 helps regulate levels of the amino acid homocysteine (associated with heart disease). B6 also helps in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine (a stress hormone). Vitamin B12 Cobalamin DRI: 2.4 mcg/day both males and females. Sources: fish, shellfish, dairy, eggs, beef and pork. B12 is a total team player that works with vitamin B9 to produce red blood cells and help iron do its job to create the oxygen carrying protein, hemogloblin (McDermott, D., 2014).

16. Maximizing Vegetable Intake Increase fruit and vegetable consumption daily. Eat a variety of fruits and vegetables. Steam or roast vegetables instead of boiling to preserve the nutrients.

17. Wrap Up! Best to get your vitamins from nutrient-dense foods. A vitamin will not substitute for an inadequate diet. Certain populations are more prone to deficiencies including older adults and vegetarians. Consult your physician prior to taking supplements, especially if you take medication.

18. References: Bellows & Moore, (2012). Water-Soluble Vitamins: B-Complex and Vitamin C. Retrieved August 15, 2014 from: http://www.ext.colostate.edu/pubs/foodnut/09312.html Benardot, D., (2006). Advanced Sports Nutrition. Champaign, IL: Human Kinetics McDermott, N., (2014). The Benefits of Vitamin B Complex. Retrieved August 16, 2014 from: http://dailyburn.com/life/health/benefits-vitamin-b-complex/ National Institutes of Health, (2014). Vitamin A. Retrieved August 14, 2014 from: http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ University of Maryland, (2013). Vitamin B5 (Pantothenic acid). Retrieved August 16, 2014 from: https://umm.edu/health/medical/altmed/supplement/vitamin-b5-pantothenic-acid WebMD, (2014). Are You Getting Enough Vitamin D? Retrieved August 14, 2014 from: http://www.webmd.com/food-recipes/guide/are-you-getting-enough-vitamin-d Weil, A., (2014). Facts About Vitamin A. Retrieved August 14, 2014 from: http://www.drweil.com/drw/u/ART02759/facts-about-vitamin-a Weil, A., (2014). Vitamin B7 for Metabolism. Retrieved August 16, 2014 from: http://www.drweil.com/drw/u/ART02764/vitamin-b7.html Whole Living, (2014). The Benefits of B Vitamins. Retrieved August 16, 2014 from: http://www.wholeliving.com/134086/benefits-b-vitamins Zelman, K. (2014). Know the Difference Between Fat- and Water-Soluble Nutrients. Retrieved August 15, 2014 from: http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/fat-water-nutrient?page=1