Vitamins Nicole, FabiYo and Caitlin

Red words = VocabularyHINT!!!

Fat-Soluble Vitamins are vitamins A,D,E, and K and dissolve in fat

Water-Soluble Vitamins are the B-complex vitamins and vitamin C and dissolve in water

Toxicity is a poisonous condition

Classifications of Vitamins

A vitamin is an organic compound needed in tiny amounts as a nutrient to regulate body processes

Have no calorie value because they yield no energy

Vitamins assist with◦ Nutrient metabolism◦ Energy production & release◦ Tissue maintenance◦ Normal digestion◦ Infection resistance

FACTS!!!

1912 Casmir Funk coined the world vitamine◦ Vita means life◦ Amine- a certain chemical structure that contains

nitrogen◦ E was dropped to avoid the chemical structure of

proteins or confusion of the compound Vitamins help the body release energy

needed for physical activity 13 known vitamins

◦ Most referred to a letter A,C,D,E and K

◦ Most of the B vitamins are known by name Riboflavin, thiamin, niacin

◦ Different vitamins do not share a typical molecular structure

Provitamins are compounds that are not vitamins, but the body can convert them into the active form of a vitamin.◦ EX- beta-carotene is a PV for vitamin A

Found in deep yellow & deep green fruits and veggies

2 Main causes of vitamin deficiency diseases1) Sufficient amount of a vitamin in the diet2) Failure of the body to absorb vitamin

Pregnant women need larger amounts of many nutrients including most vitamins

Necessary for the formation of healthy epithelial tissue, Epithelial cells are the surface cells that line the outside of the body.

Keep skin & hair healthy, keeps eyes free from dryness and infections, helps the lining of the lungs & intestines stay moist & resistant to disease, healthy eye sight

Night blindness- eyes adapt slowly to darkness & night vision becomes poor

RDA-900 micrograms for males 14 & older RDA-700 micrograms for females 14 & older

Vitamin A

People who drink little milk or eat few vegetables may show signs of vitamin A deficiency◦ Night blindness◦ Dry, scaly skin◦ Fatigue

Vitamin A Toxicity Symptoms◦ Severe Headaches◦ Bone Pain◦ Dry kin◦ Hair Loss◦ Vomiting◦ Liver Damage

More Vitamin A

Unique fat-soluble vitamin With direct exposure of sunlight the body can

make all the vitamin D it needs Helps regulate the levels of calcium in the blood

stream Controls blood calcium levels Plays a role in maintaining all body tissues (AI) Adequate intake for VD is 5 micrograms

(200 IU) per day for 50 & older. The Ai is higher for the older ones

Helps avoid developing porous, fragile bones

Vitamin D

Inhibits vitamin D production- filters sunlight◦ Clouds◦ Smog◦ Window glass◦ Sunscreen◦ Heavy clothing

Food sources containing vitamin D◦ Fatty fish◦ Fish oils◦ Eggs◦ Butter◦ Margarine◦ Vitamin D fortified milk

Adequate intake for vitamin D ◦ 5 micrograms(200 IU) per day for 50 and older◦ Helps avoid developing porous fragile bones

Light skinned people can make enough vitamin D to meet the body’s needs in 15 minutes

Dark skinned people take longer time to produce the same amount

Effects and Deficiencies of V.D.◦ Rickets - Deficiency disease in children caused by

a lack of vitamin D◦ Without VD not enough calcium is deposited in

bones Causes bones to be soft & misshapen Leg bones may bow in or out Chest bones may bulge outward

Most advertised vitamin Helps maintain healthy immune & nervous

systems Function in body as antioxidants Antioxidants- substances that react with oxygen

to protect other substances exposure Help deactivate or transform free radicals Free Radical – unstable oxygen molecule Without V.E. tissue damage can lead to disease RDA is 15 milligrams per day for males and

females for 14 and older

Vitamin E

Best Sources◦ Vegetable oils◦ Some fruits & vegetables◦ Margarine◦ Wheat germ◦ Multigrain cereals◦ Nuts◦ Canola Oil & salad dressings

High temperatures destroy V.E.◦ Foods processed with high heat lost the V.E.

Deficiency◦ Babies-weak & listless◦ Adults-speech, vision, and muscle coordination◦ Less toxic than other fat-soluble vitamins◦ Large doses

Digestive problems Nausea May interfere with blood clotting

Main function- to make proteins needed in coagulation of blood Coagulation – clotting-process that stops bleeding Needed to make protein

◦ Helps bones collect the minerals they need for strength 14 to 18 males & females the AI for V.K. is 75 micrograms per

day Good sources of V.K.

◦ Green leafy veggies◦ Liver◦ Fruits◦ Milk◦ Meat◦ Eggs◦ Grain products

Newborns can be at risk for V.K. deficiency Toxicity is rare

Vitamin K

Plays a role in energy metabolism Required for normal functioning of the

nerves & muscles they control More calories you burn more thiamin you

need 14-18 have high daily calorie needs RDA-Males-1.2 milligrams per day RDA-Females-1.0 milligrams per day

Thiamin

Sources◦ Whole grain breads◦ Cereal◦ Refined grain products◦ Pork products◦ Dried beans

Nuts Seeds

Body doesn’t store much thiamin so it needs to be enriched everyday

Beriberi- deficiency disease-body cant perform the tasks required for everyday living

Helps body release energy from carbohydrates, fats, & proteins Need it for healthy skin & normal eyesight Late teen males & females 1.8 and 1.3 milligrams Sources

◦ Milk◦ Milk products◦ Enriched whole grain cereals◦ Meats◦ Poultry◦ Fish

Deficiencies◦ Inflamed tongue◦ Cracked skin around the corners of the mouth◦ Various eye disorders◦ Mental confusion

Riboflavin

All types are water-soluble Involved in energy metabolism Helps keep skin & nervous system healthy Promotes normal digestion RDA-Males 14 to 18- 16 milligrams daily RDA-Females 14 to 18- 14 milligrams daily Can be toxic with too much consumed through

supplements◦ Dilated blood vessels on surface of skin◦ Niacin flush

Nausea Dizziness Low blood pressure

Niacin

Sources◦ Whole grain◦ Enriched breads◦ Cereals◦ Meat◦ Poultry◦ Nuts

Deficiencies◦ Pellagra

Symptoms Diarrhea Dermatitis (dry, flaky skin) Dementia (insanity) Death Poor appetite weight loss Weakness

B complex vitamin Functions

◦ Promotes growth◦ Critical to the metabolism◦ Synthesizing # of vital substances in body

Ai-14 and up-5 milligrams per day Effects

◦ Rarely a problem◦ Toxicity is rare

Pantothenic acid

Function◦ Helps the release of energy from carbohydrates, fats, proteins◦ Helps the body makes fats & glycogen◦ No RDA◦ Ai-males & females 14 to 18- 25 micrograms per day

Sources ◦ Egg yolks◦ Yeast◦ Beans◦ Nuts◦ Cheese◦ Liver

Deficiencies◦ Abnormal heart rhythms◦ Pain◦ Weakness◦ Nausea◦ Loss of appetite◦ Dry, scaly skin◦ Hairless

Biotin

Functions◦ Synthesizing nonessential amino acids◦ Needed to convert the amino acid to tryptophan

to niacin◦ Helps make protein

Allows red blood cells to carry oxygen◦ Affects health of immune & nervous system◦ RDA

males 14-50- 1.3 milligrams per day females 14-18- 1.2 milligrams per day Females through age 50- 1.3 M&F 50 and up

increases

B6

Sources◦ Meats◦ Fish◦ Poultry◦ Dairy products◦ Some fruits & Veggies◦ Bananas◦ Cantaloupe◦ Broccoli◦ Spinach

Deficiencies◦ Rare◦ Poor amino acid & protein metabolism◦ Skin disorders ◦ Fatigue◦ Irritability◦ Convulsions

Toxicity◦ Large doses◦ Numbness in hands & feet

- B vitamin function - Help synthesize DNA - Without it cannot divide to form new

cells. - Important to women with child beating

age. RDA 14 and up 400 micrograms per daily RDA-pregnant people need 600 milligrams

Folate

Sources - Dark green leafy wages - Liver - Legumes - Oranges - Cantaloupe - Broccoli Deficiencies - Increase risk of neural tube damage.

- helps Folate function - needed to growth - Maintenance of healthy nerve tissue - Formation of normal red blood cells - Needed to release energy from fatRDA-m-f-14 and up-2.4 Micrograms/day Sources -meat-Poultry-Fish- Eggs- dairy products

B12

- assists in formation of collagens - proteins substances holds cell Together - healthy - antioxidant - cartilage - muscles - Blood vessels

Vitamin C

- Increasing iron and calcium observation- vital to immune system

Sources Deficiencies - Citrus fruits - Scurvy - Cantaloupe - Tiredness - Strawberries - weakness - sweet peppers - shortness of

breath - Broccoli - aching bones - Cabbage - lack of appetite

- Potatoes

Absorption- passage of nutrient from the digestive tract into the circulatory or lymphatic system

- most absorption happens in small Intestine- covered with villi-tiny, finger like

projection that give velvety texture Water – soluble nutrients- dissolve in water Fat- soluble nutrients-dissolve in fat

metabolism.

Absorption of Nutrients

all chemicals changes that occur as cells produce energy and material needed to sustain life.

cells use compounds for energy or store to replace cells.

Stores energy as adenosine triphosphate (ATP)

Waste removed through urinary system factor affecting digestion and absorption

Eating habits- need factor Emotions- reduce stress

Food allergies- reaction Physical activity- helps with digestion and

metabolism. Hereditary - 25% of the factors - beyond your control: genetic - staying good physical health can help Health- promoting choices - choose healthy life style - control diet

- eat 3 or more regular speed meals - balanced nutrients - sleep 8-9 hours daily - healthy weight - stay active - DO NOT SMOKE - Avoid drinking alcohol beverages - Drug free - Resist negative peer pressure positive peer pressure Negative peer pressure Self- confidence

Factors that contribute to diseases ( present action and altitude are shaping the person you will be in the future).

Risk factors- behavior that influences a person chance of being in reduced or getting a disease

Unhealthy lifestyle choices lifestyle choices account for half of the

contribution to head disease, cancer and strokes

Factors that affects wellness

others include nutritional choices(over eating fats and oils), stress management, exercise

Poor environment quality - 1/5 of risk factors - refers to the state of the physical world around

you - water you drink, air you breathe, food you eat

proper shelter. - jobs hazards – dry wall dust, instruction inadequate health care - about 10% of risk - try for correct diagnosis or not searching a

diagnosis - not getting regular check up - not following doctors advice.