1. Vitamins and their functions

2. 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

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

4. 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

5. Rickets Disease

6. Rickets

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

8. 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

9. 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

10. 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

11. Scurvy Disease

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

13. 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

14. 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

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

16. 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

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

18. Pellagra

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

20. 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

21. 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

22. 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

23. 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.

24. 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

25. 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

26. 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.

27. Vitamins and their functions