Vitamins and their functions

Vitamin A

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 Function Sources Prevention

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

Fat soluble

Bones and teethHelps to use Ca (calcium) and P (phosphorus)

Milk, sun, fish oil

Rickets

Vitamin Function Sources Prevention

Rickets Disease

Rickets

Vitamin D

• Remember…

Rickey D

Like Mickey D

Vitamin D prevents Rickets

Vitamin E

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 Function Sources Prevention

Vitamin K

K

Fat Soluble

Blood clotting, need only small amount

Dark green vegetables, cabbage, liver, cauliflower

Hemorrhaging

Vitamin Function Sources Prevention

Vitamin C

CASCORBIC 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

Vitamin Function Sources Prevention

Scurvy Disease

Vitamin C

• Remember…

In the olden days, sailors were

nick - named Limeys. They ate Limes (vitamin C to prevent Scurvy).

Thiamine B1

B1THIAMINE

Water Soluble

Nerve tissue, digestive system, appetite, energy, muscle control

Milk, whole grains, poultry, fish, dried beans

Beriberi

Vitamin Function Sources Prevention

BeriberiSymptomsSymptoms of dry beriberi include:Difficulty walkingLoss of feeling (sensation) in hands and feetLoss of muscle function or paralysis of the lower legsMental confusion/speech difficultiesPainStrange eye movements (nystagmus)TinglingVomitingSymptoms of wet beriberi include:Awakening at night short of breathIncreased heart rateShortness of breath with activitySwelling of the lower legs

Thiamine B1

• Remember…

Sumo Wrestlers have Beri, beri

BIG Thighs.

Thiamine Prevents Beriberi

Riboflavin B2

B2RIBOFLAVIN

Water Soluble

Growth, nerves, digestion, works with protein

Milk, whole grains, dark green vegetables, meat, fish, eggs

Premature aging

Vitamin Function Sources Prevention

Niacin

NIACIN

Water Soluble

Nerve tissues, digestive system, skin, energy, metabolism

Milk, whole grains, dates, poultry, fish, peaches, peanuts

Pellagra

Vitamin Function Sources Prevention

Pellagra

Niacin

• Remember…

If you Cin, You will go to Pell

Niacin prevents Pellagra

Folacin (Folic acid)

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 Function Sources Prevention

Vitamin B6

B6PYRIDOXINE

Water Soluble

Hemoglobin, overall good health, immune and nervous systems

Meat, vegetables, bananas

NEEDED DAILY!

Poor health

Vitamin Function Sources Prevention

Vitamin B12

B12COBALAMIN

Generation of DNA cells, bone marrow, red blood cells

Milk, eggs, meat,

Anemia, damage to intestinal tract

Vitamin Function Sources Prevention

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