VITAMINSOur body depends on them!

1. CAN OUR BODIES PRODUCE VITAMINS? NO! We have to get them through eating food that contains them!

Nerve functions, muscles and skin require vitamins to function properly

WHAT ARE THE TWO TYPES OF VITAMINS? Fat soluble Water soluble

WHAT DOES IT MEAN WHEN A VITAMIN IS FAT SOLUBLE?

Vitamins are absorbed through the intestinal tract with the help of lipids (fats)

Build up and remain for a longer time in the body

Stored in the liver and fatty tissues of the body

WHAT ARE FOUR FAT SOLUBLE VITAMINS? A D E K

VITAMIN A Uses

Good for your hair, skin, and visionPrevents night blindnessBoosts immune system

Sources Red vegetables (tomatoes, red bell peppers) Orange vegetables (carrots, sweet potatoes,

squash) Dark green vegetables (kale, spinach, collards)

VITAMIN D Uses

Required for calcium absorption, which is needed for healthy bones and teeth

SourcesThe sun!Fortified milk and cerealFish, oysters, caviar

VITAMIN E Uses

An antioxidant, may help prevent or delay chronic diseases

Helps with immune function, particularly protecting the membranes of white and red blood cells

Sources Sunflower seeds Nuts (almonds, pine nuts, peanuts) Spinach and green olives

VITAMIN K Uses

Helps blood to clot, without causing blood clots

Contributes to bone health Sources

Herbs (basil, sage, thyme, and parsley) Dark leafy greens (kale, spinach, collards, lettuce) Vegetables (green onions, brussel sprouts,

broccoli, asparagus, cabbage, and pickles) Prunes

WHAT DOES IT MEAN WHEN A VITAMIN IS WATER SOLUBLE? Easily dissolved in

body Excreted in the

urine Must be replaced

each day Includes Vitamin C

and all B Vitamins

B VITAMINS Help to get the energy from your food (turn

carbohydrates into energy) Promotes healthy nervous system (form red

blood cells) There are eight B vitamins

B1 (thiamine) B2 (riboflavin) B3 (niacin) B5 (pantothenic acid) B6 B7 (biotin) B9 (folic acid) B12

THIAMIN (B1) Uses

Promotes cell function, therefore organ function, particularly in the nervous system

Prevents beriberi, which affects either the nervous system, the cardiovascular system, or infants in developing countries. The name means, “weak, weak” or, “I cannot, I cannot.”

Sources Whole grains (bread, rice, pasta) Seeds (sesame, sunflower) Nuts (pine, macadamia, pecan)

RIBOFLAVIN (B2) Uses

Also promotes cell processesRequired for proper energy metabolism

SourcesWhole grains (bread, rice, pasta)Milk products (cheese)Almonds and sesame seedsFortified cereals and energy bars

NIACIN (B3) Uses

Required for processing fat in the bodyPrevents pellagra, which gives you skin

lesions

Sources Whole grains (bread, rice, pasta) Meat (anchovies, tuna, veal ,chicken, bacon) Peanuts

FOLIC ACID (B9) Uses

Important in making new DNA and cellsPrevents neural tube defects like spina

bifida in newborns: need enough folic acid before you become pregnant

SourcesSupplementSunflower seeds, peanutsSpinach, collards, asparagusBeans (soybeans, pinto, garbanzo)

VITAMIN C Uses

Forms collagen, which is the strong stuff found in many cells including cartilage, ligaments, tendons, bones, and skin.

Also aids healing in developing scar tissue and lowering stress

Prevents Scurvy, which is caused by a lack of collagen for your skin, bones, particularly teeth

VITAMIN C Sources

Citrus fruits (oranges and clementines)Other fruits (kiwi, papaya, and

strawberries) Vegetables (Broccoli, tomato, kale, brussel

sprouts) Peppers (red and green chili, all color bell peppers)

ANTIOXIDANTS

Vitamins C and E Substances that protect cells

and the immune system from damage by harmful chemicals

May help prevent:Heart diseaseCancerOther major ailments