VITAMIN BASICS VITAMIN WHAT IT DOES TOO LITTLE TOO MUCH SOURCES. Night blindness Total blindness Reduced resistance to infection Can lead to death

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1 VITAMIN BASICS VITAMIN WHAT IT DOES TOO LITTLE TOO MUCH SOURCES Fat-Soluble Vitamin A Maintains vision Maintains epithelial tissues (skin) Develops immune cells Bone growth Night blindness Total blindness Reduced resistance to infection Can lead to death Nausea Vomiting Weakness Birth defects Drying of mucous membranes Itchy scaly skin Liver damage Organ meats Egg yolks Dark green, orange, and red Fruits and Veggies Carotenoids Converts to Vit. A Protects against heart disease and certain cancers Increased risk of heart disease and cancer Turns skin yellowish No adverse affects Increased risk of lung cancer in smokers Yellow, orange, and red fruits and vegetables Dark green vegetables Vitamin D Stimulates absorption of calcium and phosphorus Bone and teeth Children: RICKETTS Adults: OSTEOPOROSIS Hypercalcemia Appetite loss Nausea Wt. Loss Slow growth Fatty fish Salmon Fortified milk

2 production Affects immune functions Vitamin E Acts as antioxidant Prevents diseases Delays cataracts Bolsters immune system Helps body use Selenium and Vit. K Postpones aging Neurological damage Irreversible damage to heart and liver Headaches Interferes with blood clotting Polyunsaturated Vegetable oils Margarine Nuts Green leafy veggies Chicken Liver Vitamin K Causes blood to clot Liver Disease Bleed to death Non toxic Broccoli Brussels sprouts Some Veg. Oils Water-Soluble Vitamin C Ascorbic Acid Capillary & cell structure Helps form red SCURVY Poor wound Risk of kidney stones Fruits/Veggies Red, green, yellow

3 Thiamin blood cells Forms collagen Wound healing Forms Hemoglobin Helps Iron Absorption Helps fight infection Releases food energy Proper functioning of nervous system Converts glucose to energy Riboflavin Enzyme production Distributes and helps body use medication Energy production healing Bleeding gums Bruising Reduced immune function Depression Irritability Poor concentration BERIBERI Muscle damage Death Sore mouth Eye irritation Skin irritations None peppers Citrus fruits Brussel Sprouts Strawberries Kiwi Lean pork Legumes Enriched bread and cereals Nuts Promptly excreted Liver Other dairy products Eggs Enriched

4 Niacin Aids in release of food energy Synthesizes glycogen Controls blood cholesterol levels Mobilizes stored calcium Maintains skin, nerves, GI track PELLAGRA Dry scaly skin Inflamed mucous membranes Depression, Headaches Memory Loss Megadoses dangerous Rashes Liver damages Ulcers Distressed Stomach Grains Enriched cereals and breads Meats Eggs Peas Legumes Folic Acid Helps produce coenzymes that form DNA and RNA Formation of hemoglobin Helps prevents cervical, lung, colorectal cancers Prevents birth Impaired cell reproduction ANEMIA Poor growth GI disturbances Birth Defects SPINA BIFIDA Neural Tube Defects Cleft Pallet Paralysis Loss of balance Numbness in hands and feet Dementia Masks B12 deficiency symptoms Dry Beans and peas Green Vegetables Oranges and fortified grain products

5 Pantothenic Acid defects (neural tube defects) Stimulates food energy release Synthesis of Fatty Acids, lipids, & cholesterol Aids nerve transmission Headaches Tingling, numbness in hands and feet Intestinal Problems No toxic affects Organ meats Yogurt Legumes Vitamin B6 Helps produce amino acids Helps cells assemble proteins Helps convert glycogen to glucose Contributes to build up of homocystein Weakness Irritable Convulsions Insomnia Dermatitis Nerve damage Sore Muscles Difficulty walking Loss of sensations Meats Organ meats Bananas Avocados Prune Juice Vitamin B12 Red blood cell production DNA production Transforms folic acid to help form the Pernicious ANEMIA Neurological damage Death None Animal Products Eggs Meat

6 myelin sheath Biotin Moves carbon dioxide from one compound to the other Formation and oxidation of fatty acids Metabolizes amino acids and carbohydrates Produces digestive enzymes Helps body use Niacin Wt. Loss Nausea Vomiting Depression Dermatitis Hair loss Elevated cholesterol levels None Yeast Corn Mushrooms Soybeans Egg yolks Liver Peanut butter Cauliflower