Lesson 5: VitaminsPresented by: Dana Kennedy, RDN LDN

Jessica Quinn, RDN LDN

What You Will Learn:

Types of Vitamins

Functions of Vitamins

Sources of Vitamins

Vitamin Deficiency/Toxicity

Vitamin Supplements- Are they needed?

Vitamin Categories

Vitamins are grouped into two categories:

• Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.

• There are nine water-soluble vitamins. The body must use water-soluble vitamins right away. Any leftover water-soluble vitamins leave the body through the urine.

Fat Soluble Vitamins

Vitamin A

Functions: helps form and maintain healthy teeth, bones, soft

tissue, mucus membranes, and skin.

Sources: Dark-Colored Fruit Dark leafy vegetables Egg yolk Fortified milk and dairy products (cheese, yogurt, butter,

and cream) Liver, beef, and fish

Vitamin D

Functions: Also known as the "sunshine vitamin," since it is made by the body

after being in the sun. 10-15 minutes of sunshine 3 times a week is enough to produce the

body's requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone.

Helps the body absorb calcium.

Sources: Fish (fatty fish such as salmon, mackerel, herring, and orange roughy) Fish liver oils (cod's liver oil) Fortified cereals Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin E

Functions As an antioxidant Treating/preventing cardiovascular disease Skin protectant sometimes used for improving physical endurance,

increasing energy, reducing muscle damage after exercise, and improving muscle strength.

Sources Vegetable oils/wheat germ oil Fruits & vegetables cereals meat/poultry Eggs

Vitamin K

Functions: is not listed among the essential vitamins, but without it blood

would not stick together (coagulate). Some studies suggest that it is important for bone health.

Sources: Cabbage Cauliflower Cereals Dark green vegetables (broccoli, Brussels sprouts, and

asparagus) Dark leafy vegetables (spinach, kale, collards, and turnip

greens) Fish, liver, beef, and eggs

Water Soluble Vitamins

Vitamin C

Functions Growth and repair of tissues Heal wounds and form scar tissue Repair and maintain cartilage, bones, and teeth Aid in the absorption of iron

Sources All fruits and vegetables Some cereals/beverages are “fortified”,

meaning Vitamin C has been added.

The B Vitamins

All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.

These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy

skin, hair, eyes, and liver also help the nervous system function properly

The B Vitamins cont..

Vitamin B1 (Thiamine) Functions:

helps the body cells change carbohydrates into energy essential for heart function and healthy nerve cells.

Sources: Dried milk Egg Enriched bread and flour Lean meats Legumes (dried beans) Nuts and seeds Organ meats Peas Whole grains

The B Vitamins cont..

Vitamin B2 (Riboflavin) Functions:

works with the other B vitamins. important for body growth and the production of red blood cells. Helps in releasing energy from carbohydrates

Sources: Dairy products Eggs Green leafy vegetables Lean meats Legumes Milk Nuts Breads and cereals are often fortified with riboflavin (Fortified means

the vitamin has been added to the food)

Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers that are exposed to light

The B Vitamins cont..

Vitamin B3 (Niacin) Functions:

Maintains healthy skin and bones Also has cholesterol lowering effects

Sources: Avocado Eggs Enriched breads and fortified cereals Fish (tuna and salt water fish) Lean meats Legumes Nuts Potato Poultry

The B Vitamins cont..

Pantothenic Acid (B5) and Biotin (B7) Both B Vitamins Functions:

Essential for growth Help with metabolism Pantothenic acid specifically plays a role in the production

of hormones and cholesterol Sources:

Both are found in foods that are good sources of B vitamins Biotin: cereal, chocolate, egg yolk, legumes, milk, nuts, organ

meat, pork, yeast Pantothenic Acid: avocado, broccoli, kale, and other

vegetables in the cabbage family; eggs, legumes, lentils, milk, mushrooms, organ meats, poultry, white and sweet potatoes, whole grain cereals, yeast

The B Vitamins cont...

Vitamins B6 (Pyroxidine) Functions:

It is needed for normal brain development and function helps the body make the hormones serotonin and norepinephrine,

which influence mood, and melatonin, which helps regulate the body clock.

also plays an important role in the proteins that are part of many chemical reactions in the body (the more protein you eat the more pyridoxine your body requires)

Sources: Avocado Banana Legumes (dried beans) Meat Nuts Poultry Whole grains (milling and processing removes a lot of this vitamin)

The B Vitamins cont..

Folate (aka B9, aka Folic Acid) Functions

Prevent neural tube defects Treatment for anemia Necessary for the formation of normal red blood cells

Sources cereals baked goods leafy vegetables (spinach, broccoli, lettuce) fruits (bananas, melons, lemons) legumes organ meat (beef liver, kidney)

The B Vitamins cont.. Vitamin B12

The only water soluble vitamin that can be stored (can be stored in the liver for years)

Functions: Important for protein metabolism Helps in the formation of red blood cells and in the maintenance of the

central nervous system

Sources: Found naturally in a wide variety of animal proteins

The body absorbs animal sources of Vitamin B12 much better than plant sources (plant foods have no vitamin B12 unless they are fortified) To find out whether B12 has been added to a food product check the nutrition

facts label on the food product Non-animal sources of vitamin B12 vary in their amount of B12. They are not

thought to be reliable sources of the vitamin.

Organ meats (beef liver) Shellfish (clams) Meat, poultry, eggs, milk and other dairy foods Some breakfast cereal and nutritional yeasts

Deficiency/Toxicity

We could spend weeks discussing this, nutrition 101 we should say, but here are some important take home items:

People who have digestive disorders, such as celiac disease, or Crohn's disease, may not absorb enough vitamin B12.

People who follow a vegetarian or vegan diet should try to eat vitamin B12-fortified foods or talk to their health care provider about taking B12 supplements.

The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Deficiency/Toxicity cont..

If you take supplements, DO NOT take more than 100% of the RDA. Be very careful about taking large amounts of fat-soluble vitamin supplements. These include vitamins A, D, E, and K. These vitamins are stored in fat cells, and they can build up in your body and may cause harmful effects

Populations at high risk for nutritional deficiencies include: Vegetarians/vegan Older adults Populations with compromised immune function

Points for Athletes

Performance will not be improved if individuals consuming nutritionally-adequate diets use nutritional supplements.

Only athletes with a defined nutrient deficiency or deficiencies will benefit from supplementation of the limiting nutrient(s).

Concerns about the nutritional adequacy of an individual's diet should be evaluated by a registered dietician experienced in counseling athletes.

Athletes should consume a diet that includes a variety of foods to optimize vitamin and mineral intakes rather than use nutritional supplements.

Use of mega-doses of vitamins and minerals is not recommended because of potential adverse interactions among nutrients and toxicity.

Physically active people who intermittently use vitamin and mineral supplements as a prophylaxis should use a product that does not exceed the RDA for essential nutrients.

Weekly Lesson Question

Question: How could you ensure that you would not

become deficient in any vitamin levels, without taking a daily supplement and why would it wasteful to consume more than 100% RDA for water soluble vitamins? Please send your answer to your coach no later

than midnight on Tuesday November 24th