Vitamins and their Functions

Vitamins

• The human body requires 13 vitamins and 22 minerals.
• Vitamins are divided into two categories: water-soluble and fat-soluble.

Fat-Soluble Vitamins

• Includes vitamin A, D, E, and K.
• Excess fat-soluble vitamins are stored in the liver and body fat, therefore it is possible to reach toxic levels.

Vitamin A

• Beta-carotene is converted into vitamin A.
• Vitamin A promotes: good vision, healthy skin, growth and maintenance of bones, teeth, and cell structure.
• The recommended daily allowance (RDA) for vitamin A is 900 micrograms for males and 700 micrograms for females.

Vitamin A Deficiency

• May cause night blindness and a lowered immune system.

Vitamin A Toxicity

• May cause skin to turn orange, fatigue, weakness, severe headache, blurred vision, hair loss, and joint pain.
• May cause severe liver or brain damage and birth defects.

Sources of Vitamin A

• Animal sources include liver, eggs, milk, butter, and cheese.
• Plant sources include orange and yellow fruits and vegetables, such as cantaloupe, carrots, sweet potatoes, winter squash, and leafy green vegetables such as spinach and broccoli.

Vitamin D

• Essential for building and maintaining bones and teeth.
• Responsible for the absorption and utilization of calcium.
• May boost the immune system and help decrease certain cancers.
• RDA is 5 micrograms until age 50, 10 micrograms/day until age 70, and 15 micrograms for those 70 years and older.

Vitamin D Deficiency

• Can occur from inadequate diet, the body being unable to absorb vitamin D, or limited exposure to sunlight.
• May lead to osteomalacia and osteoporosis.

Sources of Vitamin D

• 10 minutes of sun exposure per day.
• Fortified milk, tuna, salmon.
• Supplements, but always check with your doctor first.

Vitamin E

• Important for red blood cells, muscles, and other tissues.
• Deficiency is rare.
• Toxicity is also rare but vitamin E acts as a blood thinner.
• Sources: vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter, and wheat germ.

Vitamin K

• Important for blood clotting and has a role in bone health.
• Most of it is produced in the intestines.
• Sources: turnip greens, cauliflower, spinach, liver, broccoli, kale, and cabbage.

Water-Soluble Vitamins

• Includes Vitamin Bs and C.
• Eight B vitamins:
  • Thiamin (B-1)
  • Riboflavin (B-2)
  • Niacin (B-3)
  • Pyridoxine (B-4)
  • Cobalamin (B-12)
  • Folic Acid
  • Pantothenic Acid
  • Biotin

Thiamin (B-1)

• Helps convert carbohydrates to energy.
• Deficiency causes fatigue, nausea, depression, and nerve damage.
• Sources: beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal.

Riboflavin (B-2)

• Essential for metabolism and red blood cells.
• Deficiency causes dry, scaly skin.
• Sources: milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs.

Niacin (B-3)

• Involved with energy production, skin, nerves, and digestive system.
• Deficiency is rare but may cause diarrhea, dermatitis, dementia, and death.
• Sources: meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods.

Pyridoxine (B-6)

• Involved in chemical reactions of proteins and amino acids.
• Deficiency: skin changes, dementia, nervous system disorders, and anemia.
• Sources: lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, and mangos.

Cobalamin (B-12)

• Helps with the nervous system, red blood cells, and DNA synthesis.
• Deficiency causes nervous system disorders and pernicious anemia.
• Sources: only found in animal products including meat, fish, poultry, eggs, milk products, clams, and fortified cereals.

Folic Acid (Folacin or Folate)

• Key role in red blood cell formation and cell division.
• Deficiency causes anemia and digestive disorders.
• Sources: leafy, dark green vegetables including liver, beans, peas, oranges, and avocados.

Pantothenic Acid and Biotin

• Help with metabolism and formation of hormones.
• Deficiencies are rare.
• Found in almost any food, both plant-based and animal-based.

Vitamin C

• Important for bone health, blood vessel health, cell structure, and the absorption of iron.
• Deficiency is rare.
• Foods: melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers, and citrus fruits.

Minerals

• 22 minerals are needed by the human body.
• Classified into major and trace:
  • Major minerals: calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
  • Trace minerals: iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron, and cobalt.

Sodium

• Helps maintain fluid balance, transmit nerve impulses, and influences contraction and relaxation of muscles.
• Too much sodium causes: high blood pressure, fluid retention.
• The human body needs 500 mg of sodium per day, while the average American consumes 2,300-6,900 mg each day.
• It is recommended to stay between 1,500 to 2,400 mg/day.

Reducing Sodium in Your Diet

• Eat more fresh foods.
• Eat less processed foods.
• Look for low-sodium products.
• Limit salt added to foods.
• Experiment with other seasonings.
• Use salt substitutes with caution.

Calcium

• The most abundant mineral in the body, 99% is stored in bones.
• It's known for bone health.
• RDA for males 19-50 years old is 1,000 mg/day.
• RDA for females 19-50 years old is 1,000 mg/day.

Calcium Sources

• Dairy products, fortified juices, sardines, and some vegetables.

Iron

• Iron deficiency is the most widespread vitamin or mineral deficiency in the world.
• 70% of the body's iron is in hemoglobin.
• Too little iron = too little oxygen.

Iron Sources

• Heme iron: found in animal products, red meats, liver, poultry, and eggs.
• Non-heme iron: found in plant products such as beans, nuts, seeds, dried fruits, fortified breads, and cereals.

Iron Supplements

• Consult with your doctor before taking iron supplements.