Essential nutrient group

Vitamins

• Necessary in very small amounts to control a variety of body processes.
  • Help the body produce energy from the foods you eat.
  • Do not build muscles or provide energy.
  • Can help cure some diseases that are caused by vitamin deficiencies, but do not cure or prevent every disease.
• Reference Daily Intakes (RDI) is the levels of a vitamin or mineral recommended to be included in the diet each day.
  • There is no need to take mega-doses (doses larger than recommended) of vitamins as it can become toxic pertaining to some vitamins.*
• Most vitamin requirements can be met by following a healthy diet; however sometimes a vitamin supplement is needed to fill the gaps of the nutrients missing in your diet.
• Two categories of vitamins-
  • Fat soluble- i.e. Vitamin A, D, E, and K
    • Absorbed in the small intestine
    • When consumed, they are transported through the body by fats/lipids in the bloodstream. Excess amounts are stored in the liver and used later.
    • They are not lost in cooking like water soluble vitamins
    • Mega-doses should be avoided as they can reach toxic levels quicker than water soluble vitamins as they are stored in the body.
  • Water soluble- i.e. variety of B vitamins and Vitamin C
    • Absorbed in the small intestine
    • Easily destroyed by air, light, and cooking, so proper storage is important.
    • Most of them are not stored in the body so frequent intake of water soluble vitamins are necessary

Water Soluble vitamins-

Vitamin C-

• Functions-
  • Has antioxidant effects (interferes with damaging effects of free radicals in the body)
  • Lowers LDL’s
  • Helps with iron absorption and metabolism
  • Produces collagen (holds body cells together)
  • Is a natural antihistamine
• Deficiency symptoms-
  • Tissue bleeding like gums
  • Poor wound healing and bruising
  • Sore joints and muscles, and bruising.
• Food Sources: Citrus fruits, peppers

Thiamine (Vitamin B1)

• Functions:
  • Essential for metabolism of CHO and protein
  • Assists with nerve and muscle action
  • Source of energy for the GI and cardiovascular system
• Deficiency symptoms:
  • Poor appetite, indigestion, constipation, decrease in alertness, fatigue, irritability, pain, and paralysis of legs and arms
• Food Sources: Wheat germ, lean pork, beef, liver, whole or enriched grains, and legumes.

Vitamin B2 (Riboflavin)-

• Functions:
  • Essential for CHO, fat, and protein breakdown
  • Maintains skin, eyes, and mouth tissue
• Deficiency symptoms:
  • Sores on lips and corners of mouth
  • Inflammation of tongue and skin
  • Eye itching and burning
  • Fatigue
• Food Sources: Milk, meats, poultry, fish, and enriched breads and cereals.
• Riboflavin is the cause of your urine turning neon yellow after taking a B-complex vitamin.*

Niacin (Vitamin B3) –

• Functions:
  • Essential to every body cell for energy
  • Sometimes used to lower cholesterol
• Deficiency symptoms:
  • Inflammation of and sores on the skin
  • Diarrhea
  • Anxiety, irritability
  • Confusion, poor memory, dizziness, and maybe death
• Toxicity Symptoms:
  • Reddened flush of skin (erythema), burning, itching, and tingling. Usually occurs in those taking Niacin for high cholesterol.  
• Food Sources: Meats, poultry, fish

Folate/Folic Acid-

• Functions:
  • DNA synthesis, protein metabolism, and Hemoglobin formation.
  • Helps prevent colon, cervical, esophageal, stomach, and pancreatic cancers.
  • Helps prevent strokes, macular degeneration, Alzheimer’s disease, and birth defects (spina bifida and anencephaly (absence of brain).*
• Deficiency symptoms:
  • anemia
  • fatigue
  • gray hair
  • mouth sores
  • tongue swelling
  • growth problems
  • peripheral neuropathy (the result of damage to one or more groups of nerves)
• Food Sources: Green leafy vegetables, OJ, dried beans, chicken liver

Biotin–

• Functions:
  • Helps make fatty acids and amino acids
  • Improves the keratin infrastructure (Keratin-protein that makes up hair, skin, nails)
• Food Sources: Liver, cooked egg yolk, soy flour, cereals, yeast, tomatoes, meats

Source- Adam Health and Health Science Technology, 2nd edition, Chapters 9:1–9:6

Fat Soluble Vitamins

Vitamin A-

• Functions:
  • Important role in vision, bone growth, reproduction, and cell division
  • Regulates immune system which helps fight infections
• Deficiency symptoms:
  • Itching, burning, inflamed, and red eyelids
  • Blindness
• Food Sources: Fruits, veggies, beef and chicken liver, milk, ricotta cheese

Calciferol– Vitamin D2 and D3

• Functions:
  • Promotion of calcium and phosphorus absorption in the body which allows for normal bone and teeth development.
  • New research has shown it helps with immunity.
• Deficiency symptoms:
  • Poor bone and teeth formation
  • Brittle, porous bones
• Food Sources: Sunlight! Milk, fish liver oils, egg yolk, butter, fortified margarine.

Vitamin E-

• Functions:
  • Antioxidant- helped by Vitamin C and Selenium (mineral).
  • Can enhance the immune system.
  • Helps against cataracts and glaucoma.
• Deficiency symptoms:
  • Muscle weakness
  • Peripheral neuropathy
  • Coordination and walking difficulties
  • Vision deterioration
  • Immune system problems
• Toxicity Symptoms: Not common
  • Bleeding, muscle weakness, fatigue, nausea, and diarrhea
• Food Sources: Vegetable oils, nuts, fortified cereals, avocados

Vitamin K-

• Functions: Blood clotting and bone development
• Deficiency symptoms: Excessive bleeding, bruises easily, has black, tarry or bright red stools (poop)
• Toxicity Symptoms: Anemia
• Food Sources: Green leafy vegetables, broccoli, cabbage, turnip greens, spinach, and kale
• Babies are given an injection of Vitamin K at birth as they are born with low levels. Usually not an issue but given as a prophylactic.

Source- Medium and and Health Science Technology, 2nd edition, Chapters 9:1–9:6