Download Nutrition

Vitamins
Essential in small quantities for
 growth,
 maintenance
 and reproduction.
Vitamins

Have the potential for toxicity when
taken at extremely high doses over a
long time.
Vitamins

The government has determined
recommended daily allowances (RDAs)
for various vitamins and minerals.
Vitamin A (beta carotene)

Growth and repair of tissues;
Helps maintain soft skin;
Helps protect mucous membranes of mouth,
nose, throat and lungs, thereby reducing
susceptibility to infections; protects against air
pollutants;
Counteracts weak eyesight;
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Aids in bone and teeth formation.
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Vitamin A (beta carotene)

Recent medical research shows that
foods rich in beta carotene may help
reduce the risk of lung cancer and
certain oral cancers.
Vitamin A (beta carotene)
RDA
» 900 micrograms for men
» 700 micrograms for women
 Found in carrots and other dark-colored
vegetables and fruits.
» Upper limit = 3000 micrograms
»
Vitamin B-1 (thiamine)
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Reported to play a key role in the body's
metabolic cycle for generating energy;
Aids in the digestion of CHO;
Essential for normal functioning of the
nervous system, muscles and heart;
Stabilizes appetite;
Promotes growth and muscle tone.
» RDA: 1.5 mg
Vitamin B-2 (Riboflavin)
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Apparently is necessary for CHO, fat and
protein metabolism;
Aids in the formation of antibodies and red
blood cells;
Maintains cell respiration;
Helps maintain good vision, skin, nails and
hair; alleviates eye fatigue.
» RDA: 1.7 mg
Niacin (Nicotinic Acid,
Vitamin B-3)
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Helps improve circulation and reduce the
cholesterol level in the blood;
Maintain a healthy nervous system;
Helps to metabolize protein, sugar and fat;
reduces high blood pressure;
Increases energy through proper use of food;
Helps maintain healthy skin, tongue and
digestive system.
» RDA: 20 mg
Vitamin B-6 (Pyridoxine)
Apparently necessary for the synthesis
and breakdown of amino acids, the
building blocks of protein; aids in fat and
CHO metabolism;
 Aids in the formation of antibodies;
 Maintains the central nervous system;
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Vitamin B-6 (Pyridoxine)
Helps remove excess fluid of
premenstrual women;
 Promotes healthy skin; reduces muscle
spasms, leg cramps, hand numbness,
nausea and stiffness of hands;
 Helps maintain a proper balance of
sodium and phosphorous in the body.
» RDA: 2 mg.
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Vitamin B-12
(Cyanocobalamine)
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Assists in forming and regenerating red blood
cells, thus helping prevent anemia;
Necessary for CHO, fat, and protein
metabolism;
Maintains a healthy nervous system;
Promotes growth in children;
Increases energy and helps calcium
absorption.
Vitamin B-12
(Cyanocobalamine)

RDA:
» 2.4 micrograms, the amount in 3
ounces of beef.
» Many people over 50 lose the ability
to absorb B12 from natural food
sources and so should consider
fortified foods like cereals, or a
supplement.
Vitamin B-5 (Pantothenic
Acid)
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Participates in the release of energy from
CHO, fats, and protein;
Improves the body's resistance to stress;
Helps in cell building and the development of
the central nervous system;
Helps adrenal glands;
Fights infections by building antibodies.
» RDA: 10 mg.
Biotin
Helps in the use of fats, CHO, protein,
folic acid, Pantothenic acid and vitamin
B-12;
 Promotes healthy hair.
» RDA 0.3 mg
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Folic acid
Reported to be necessary for DNA and
RNA synthesis, which is needed for the
growth and reproduction of all body
cells;
 Essential to the formation of red blood
cells by its action on the bone marrow;
 Aids in amino acid metabolism.
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Folic acid
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RDA: 400 micrograms
» Found in spinach, orange juice and
fortified foods.
» In the first days of pregnancy, women
are advised to take a supplement to
prevent birth defects.
» Upper limit = 1 mg, more can cause
nerve damage
Vitamin C (Ascorbic acid)

Essential for healthy teeth, gums and bones;
helps heal wounds, scar tissue and fractures;
Prevents scurvy;
Builds resistance to infection;
May aid in the treatment and prevention of the
common cold;
Gives strength to blood vessels;
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Aids in the absorption of iron.
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Vitamin C (Ascorbic acid)
Vitamin C is required for the synthesis of
collagen, the intercellular "cement" that
holds tissues together.
 It is also a major antioxidant nutrient,
preventing the conversion of nitrates
from tobacco smoke, smog, and some
meats into cancer-causing substances.
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Vitamin C (Ascorbic acid)
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RDA: 75 mg for women and 90 for men
» Eight ounces of orange juice yields a
day’s supply.
» Smokers need 35 mg more.
» Upper limit = 2,000 mg
» More can cause diarrhea.
Vitamin D
Reported to improve the absorption and
use of calcium and phosphorous;
 Is required for bone and teeth formation;
 And helps maintain a stable nervous
system and normal heart action.
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Vitamin D
RDA: 200 IU. For most people
 400 IU for people ages 51-70.
» Found in fortified milk.
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Vitamin E
Protects against cellular aging due to
oxidation;
 Supplies oxygen to the blood, which is
then carried to the heart and other
organs, thus alleviating fatigue;
 Aids in bringing nourishment to cells;
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Vitamin E
Strengthens the capillary walls and
prevents red blood cells from destructive
poisons;
 Prevents and dissolves blood clots.
 Has been used by some doctors to help
in preventing sterility, muscular
dystrophy, calcium deposits in blood
walls, and heart conditions.
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Vitamin E
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RDA: 15 mg
» Upper limit = 1,000 mg
» Higher levels risk uncontrolled
bleeding
Vitamin K
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RDA = 120 micrograms for men, 90 for
women.
» Found in green leafy vegetables.