Essential Vitamins Overview

Essential Vitamins

• Thirteen essential vitamins are crucial for bodily function, growth, and development.
• Vitamins are categorized as fat-soluble or water-soluble.

Fat-Soluble Vitamins

• Stored in the body's liver, fatty tissues, and muscles.
• Four vitamins fall into this category: A, D, E, and K.
• Absorbed more easily with dietary fat.

Water-Soluble Vitamins

• Not stored in the body.
• Nine vitamins are water-soluble: Vitamin C and all B vitamins (B1, B2, B3, B5, B6, B7, B9, & B12).
• Excess amounts are excreted through urine.
• Must be consumed regularly to prevent deficiencies.
• Vitamin B12 can be stored in the liver for years.

Vitamin-Like Nutrients

• Choline and Carnitine are also essential for bodily functions.

Vitamin Functions

• Deficiencies in vitamins can lead to health problems.
• A balanced diet rich in fruits, vegetables, beans, lentils, whole grains, and fortified dairy products helps prevent deficiencies and associated health issues (heart disease, cancer, osteoporosis).
• Vitamin A supports healthy teeth, bones, tissues, mucous membranes, and skin.
• Vitamin B6 (pyridoxine) is vital for red blood cell production and brain function, playing a role in numerous bodily chemical reactions. Protein intake directly correlates with the body's need for pyridoxine.
• Vitamin B12 contributes to metabolism, red blood cell production, and maintaining the nervous system.
• Vitamin C (ascorbic acid) acts as an antioxidant, promotes healthy teeth/gums, aids iron absorption, maintains healthy tissues, and aids in wound healing.
• Vitamin D ("sunshine vitamin") is produced by the body with sun exposure (10-15 minutes 3x/week). It aids in calcium absorption vital for healthy bones and teeth, proper blood calcium/phosphorus levels.
• Vitamin E (tocopherol) is an antioxidant that helps with red blood cell formation and vitamin K utilization.
• Vitamin K is essential for normal blood clotting and is associated with potential bone health benefits.
• Biotin is crucial for protein/carbohydrate metabolism, along with hormone and cholesterol production.
• Niacin supports healthy skin and nerves and can lower triglycerides at high doses.
• Folate (folic acid) aids in red blood cell production, DNA formation, and tissue growth. Women of childbearing age need adequate amounts as folate deficiency is linked to birth defects like spina bifida. It is often fortified in many foods.
• Pantothenic Acid (B5) is needed for food metabolism and hormone/cholesterol production.
• Riboflavin (B2) supports body growth and red blood cell production, working in conjunction with other B vitamins.
• Thiamine (B1) helps convert carbohydrates into energy, important during pregnancy/breastfeeding. Also promotes heart function and healthy nerve cells.
• Choline maintains brain and nervous system functions. Deficiency can cause liver swelling.
• Carnitine aids in converting fatty acids to energy.

Food Sources (Fat-Soluble Vitamins):

• Vitamin A: Dark fruits, leafy greens, egg yolk, fortified dairy, liver, beef, fish.
• Vitamin D: Fatty fish (salmon, mackerel, herring, orange roughy), fish liver oils, fortified cereals, dairy.
• Vitamin E: Avocado, dark green veggies (spinach, broccoli, asparagus), margarine, oils (safflower, corn, sunflower), papaya, mango, seeds, nuts, wheat germ.
• Vitamin K: Cabbage, cauliflower, cereals, dark green veggies (broccoli, Brussels sprouts, asparagus), leafy greens (spinach, kale, collards), fish, liver, beef, eggs.

Food Sources (Water-Soluble Vitamins):

• Biotin: Chocolate, cereal, egg yolk, legumes, milk, nuts, organ meats (liver, kidney), pork, yeast.
• Folate: Asparagus, broccoli, beets, brewer's yeast, dried beans, fortified cereals, leafy greens, lentils, oranges/orange juice, peanut butter, wheat germ.
• Niacin: Avocado, eggs, enriched bread/cereals, fish (tuna, saltwater), lean meats, legumes, nuts, potatoes, poultry.
• Pantothenic Acid: Avocado, cabbage family veggies, eggs, legumes, lentils, milk, mushrooms, organ meats, poultry, potatoes (white/sweet), whole grain cereals.
• Thiamine: Dried milk, eggs, enriched bread/flour, lean meats, legumes, nuts/seeds, organ meats, peas, whole grains.
• Pyridoxine: Avocado, banana, legumes, meat, nuts, poultry, whole grains.
• Vitamin B12: Meat, eggs, fortified foods (soymilk), milk products, organ meats, poultry, shellfish.

Side Effects

• High doses of some vitamins can be toxic. Consult your health care provider before increasing intake.
• Be cautious with high doses of fat-soluble vitamin supplements, as they can accumulate in the body.

Recommendations

• Dietary Reference Intakes (DRIs) provide recommendations for vitamins, categorized by Recommended Dietary Allowance (RDA) and Adequate Intake (AI), based on scientific evidence.
• RDA is the average daily intake needed by most healthy individuals.
• AI is used when insufficient research exists.
• A balanced diet, including fruits, vegetables, fortified dairy, legumes, and whole grains, is the best approach to obtain necessary vitamins.
• Dietary supplements can be helpful if diet is inadequate, especially during pregnancy and for specific medical conditions.

Explore the importance of essential vitamins for bodily function, growth, and development. This quiz covers fat-soluble and water-soluble vitamins, their storage, and functions. Learn how to maintain a balanced diet to prevent deficiencies and health issues.