Vitamins

Vitamins are essential for the body to build all kinds of tissues, help digestion and prevent malnutrition. All of these vitamins are found in fortified foods or can be ingested by taking nutritional supplements.

This page contains the functions and sources of vitamins. You do not need to memorize each vitamin and its source, as this is automatically included Food Plan page that ensures that your diet contains all the necessary components. This page is meant as a reference so you can familiarize yourself with vitamins.

Bibliography:

"ChooseMyPlate.gov." ChooseMyPlate.gov. N.p., n.d. Web. 02 Sept. 2014. <http://www.choosemyplate.gov/>.
Champe, Pamela C., Richard A. Harvey, and Denise R. Ferrier. Biochemistry. Philadelphia: Lippincott/Williams & Wilkins, 2005.
"Fruits & Veggies More Matters." Fruits Veggies More Matters. N.p., n.d. Web. 05 Sept. 2014. <http://www.fruitsandveggiesmorematters.org/>.
Guyton, Arthur C., and John E. Hall. Textbook of Medical Physiology. Philadelphia: Elsevier Saunders, 2006.
Rinzler, Carol Ann. Nutrition for Dummies. Indianapolis, IN: Wiley Pub., 2006.
Wardlaw, Gordon M., and Anne M. Smith. Contemporary Nutrition: A Functional Approach. Boston: McGraw-Hill, 2009.

Vitamin A

Vitamin A maintains the health of skin and mucous membranes (eyes, nose, digestive tract, etc.). This vitamin is commonly associated with eyesight because it prevents the degeneration of the retina in the eye. With age central vision is lost. It also helps bones, teeth, the reproductive system and helps the immune system.

3.3 IU of this vitamin is required.

Vitamin A is found in the following foods:

In the form of retinoids and carotenoids:

Liver
whole milk
Eggs
Butter

In the form of beta-carotene

Dark green vegetables
Vegetables and yellow fruits

Liposoluble Vitamins

Vitamin D

Vitamin D is essential for calcium absorption, so it maintains healthy bones and teeth.

400 IU of vitamin D is required.

It is found in 3 ways:

Calciferol: in fish oils and egg yolk
Cholecalciferol: is created with the ultraviolet rays on the skin
Ergocalciferol: synthesized in plants exposed to the sun

Vitamin E

Vitamin E is an anticoagulant that reduces the ability of blood to form clots, therefore it improves the cardiovascular system. It is also an antioxidant that protects the body from free radicals that damage tissues.

It is found in green vegetables, vegetable oils, whole grains, nuts and seeds.

22.4 IU daily is required.

Vitamin K

Vitamin K is essential for building clotting proteins found in the plasma. It is also essential for healthy bones.

It is found in dark green vegetables, cheese, liver, cereals, fruits, but most comes from bacteria in the colon.

Solubles Vitamins

The soluble vitamins are not stored in the body so they need to be taken daily. Excess is not common because any surplus is excreted in the urine.

Vitamin C

It is known as ascorbic acid, essential for maintaining connective tissue. Connective tissue is fat, muscle and bone.

Vitamin C helps the production of new cells, when these are injured, and helps the immune system. It is a very good antioxidant.

It is found in citrus fruits, bell peppers, tomatoes, broccoli and green vegetables.

Vitamin B1 (Thiamine)

It is a co-enzyme, which means it helps other enzymes. These enzymes extract energy from carbohydrates.

It is found in grains, beans, pork, beans, nuts and seeds.

Vitamin B2 (Riboflavin)

It is a co-enzyme that aids the digestion of carbohydrates and proteins. It also protects mucous membranes.

It is obtained from animal foods such as meat, fish, chicken, eggs and milk, whole grains, and green vegetables.

Vitamin B3 (Niacin)

Niacin is a co-enzyme and is essential for growth; it aids metabolism of sugars and fat. It helps oxygen to be transported to the tissues, as well.

Niacin can be obtained from food such as meat or can be produced from tryptophan (amino acid) found in dairy.

Vitamin B5 (Panthothenic Acid)

This vitamin allows the use carbohydrates and the creation of steroid hormones. Also, it stabilizes blood sugar levels, helps the body defend itself from infections and protects hemoglobin found in red blood cells.

Meat, fish, poultry, beans and whole grains contain it.

Vitamin B6 (Pyridoxine)

It helps the metabolism of proteins and fats.

It is found in liver, chicken, fish, pork, veal, milk, eggs, rice, whole grains, potatoes, beans, nuts, seeds and dark green vegetables.

Vitamin B12

Cyanocobalamin participates in the creation of red blood cells and protects the nerve’s myelin.

Meat, fish, poultry, dairy products and eggs contain the vitamin.

Biotin (vitamin H)

Helps the metabolism of fats and carbohydrates and is essential for the formation of fatty acids and amino acids.

It is found in liver, egg yolk, yeast, nuts and beans.

Colonic bacteria also produce it.

Vitamin B9 (Folate)

Also called folic acid, helps DNA synthesis, metabolism of proteins and the creation of new cells. It is essential for growth and wound healing. It is especially important in pregnant women because it helps the growth of the baby’s tissues.

It is found in beans, dark green vegetables, liver, yeast and fruit.