VITAMINS

VITAMINSDR Rita Chavez PuenteMGAThe vitamin B-complex refers to. thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B8), folic acid (vitamin B9) cobalamins (vitamin B12). VITAMINSVitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs.They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.VITAMIN A FUNCTIONVisionBone growthReproductionCell functionsImmune system

VITAMIN A SOURCEVitamin A can come from plant or animal sources. Plant sources include colorful fruits and vegetables. Animal sources include liver and whole milk. Vitamin A is also added to foods like cereals.VITAMIN CIt is an excellent antioxidant, it is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.

VITAMIN C SOURCESVitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C.Some people may need extra vitamin C:Pregnant/breastfeeding womenSmokersPeople recovering from surgeryBurn victims

VITAMIN D FUNCTIONSVitamin D helps your body absorb calcium, which your bones need to grow. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Vitamin D also has a role in your nerve, muscle, and immune systems.VITAMIN D SOURCESYou can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms Vitamin D naturally after exposure to sunlight. However, too much sun exposure can lead to skin aging and skin cancer. So, many people try to get their vitamin D from other sources.Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Some other foods, like milk and cereal, often have added vitamin D. VITAMIN EVitamin E is an antioxidant.plays a role in your immune system and metabolic processes.

VITAMIN E SOURCESGood sources of vitamin E are vegetable oils, margarine, nuts, seeds, and leafy greens. Vitamin E is also added to foods like cereals. Most people get enough vitamin E from the foods they eat. VITAMIN KVitamin K helps your body by making proteins for healthy bones and tissues. It also makes proteins for blood clotting. If you don't have enough vitamin K, you may bleed too much.Newborns have very little vitamin K. They usually get a shot of vitamin K soon after they are born.

VITAMIN K SOURCESMost people get their vitamin K from plants such as green vegetables, and dark berries. Bacteria in your intestines also produce small amounts of vitamin K.COMPLEX BB1 (thiamine)B2 (riboflavin)B3 (niacin)B5 (pantothenic acid)B6B7 (biotin)B12Folic acid

COMPLEX B VITAMINSAll 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. They also help the nervous system function properly, and are needed for good brain function.

B1 THIAMINEIt is named B1 because it was the first B vitamin discovered.Thiamine is found in both plants and animals and plays a crucial role in certain metabolic reactions. Your body needs it to form adenosine triphosphate (ATP), which every cell of the body uses for energy.

Symptoms of thiamine deficiency are fatigue, irritability, depression and abdominal discomfort. People with thiamine deficiency also have trouble digesting carbohydrates. That allows a substance called pyruvic acid to build up in their bloodstream, causing a loss of mental alertness, difficulty breathing, and heart damage, a disease known as beriberi.

BeriberiSymptoms include swelling, tingling, or burning sensation in the hands and feet, confusion, trouble breathing because of fluid in the lungs, and uncontrolled eye movements called nystagmus. People in the developed world usually don' t get beriberi because foods such as cereals and breads are fortified with vitamin B1.

Wernicke-Korsakoff syndromeWernicke-Korsakoff is actually two disorders: Wernicke's disease involves damage to nerves in the central and peripheral nervous systems. It is often caused by malnutrition due to alcoholism. Korsakoff syndrome is characterized by memory problems and nerve damage. High doses of thiamine can improve muscle coordination and confusion, but rarely improves memory loss.

Vitamin B2 riboflavinRiboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for body growth and red blood cell production.