Vitamins

Definition

• Vitamins- are complex organic substances. You need them in small amounts for normal growth, maintenance, and reproduction. Your body can not produce most vitamins so you need to eat a nutritious diet.

Two Categories

• Fat-soluble vitamins

• Water-soluble vitamins

Fat-soluble Vitamins

• Vitamins that dissolve in fat.

• They are carried by the fats in foods and can be stored in the fatty tissues of the body.

• Over time they build up. Can be dangerous if you over take supplements.

Fat-soluble Vitamins

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

Vitamin A

• Body uses to make a chemical compound the eyes need to adapt to darkness.

• Promotes growth in bones and teeth.

• Promotes healthy skin.

Sources of Vitamin A

• Found in foods:– Liver– Egg Yolk– Whole Milk– Butter– Fish Oil

Deficiencies and Excesses• Too little Vitamin A can lead to:

– Night blindness– Rough skin– In sever cases stunted growth

• Too much Vitamin A can lead to:– Fatigue– Headaches– Nausea and vomiting

Vitamin D

• Promotes growth and proper maintenance of bones and teeth. Vitamin D performs this function by helping the body use the minerals calcium and phosphorus.

Sources of Vitamin D

• The Sun

• Foods:– Eggs – Liver– Fatty Fish, salmon

Deficiencies and Excesses • Too little Vitamin D:

-Body will not be able to use calcium and phosphorus as it should. -Severe cases Rickets can develop. Symptoms are crooked legs, distended belly.

• Too much Vitamin D:– Body will store excess which an cause, Vomiting, nausea, weight loss, - Can damage lungs and kidneys

Vitamin E

• Functions mainly as a dietary antioxidant, it reduces the harmfully effects of oxygen on normal body functions.

Sources of Vitamin E

• Foods:– Fats and Oils– Whole Grain Bread and Cereals– Liver– Eggs– Whole Milk– Leafy Greens

Deficiencies and Excesses

• Too little Vitamin E:

-Premature infants may have this deficiency

• Too much Vitamin E:– You could hemorrhage

Vitamin K

• Helps the liver make prothrombin, a protein blood needs to clot.

Sources of Vitamin K

• Foods:– Cauliflower– Leafy greens– Egg Yolk– Organ Meats

Deficiencies and Excesses

• Too little Vitamin K:– You could hemorrhage due to lack of blood

clotting

• Too much Vitamin K:– Develop toxicity