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VITAMIN

STRUCTURE:

DEFINITION
TYPE OF VITAMIN
FUNTION OF EACH VITAMIN
SIDE EFFECT
RECOMMENDATION
QUESTION
REFERENCES

DEFINITION

An organic compound and vital nutrient

An organic compound is called a
vitamin is when organism cannot
synthesize it in sufficient quantities.
Normal funct, growth, and
development.

Group in 2 categories:

Fat Soluble Vitamin

Water Soluble Vitamin

Fat Soluble Vitamin

Stored in bodys fatty tissue

There are:

Vit.
Vit.
Vit.
Vit.

A
D
E
K

Water Soluble Vitamins

Over watersoluble vitamins leave the

body through urine.
Vit. B12 is the only water soluble vit
that can be stored in the liver for many
years.

There are 13 essential vit:

Vit.
Vit.
Vit.
Vit.
Vit.
Vit.
Vit.
Vit.

A
C
D
E
K
B1 (Thiamine)
B2 (Riboflavin)
B3 (Niacin)

Pantothenic Acid
Biotin
Vit. B6 (Pyridoxine)
Vit. B12
Folate (folic acid)

Each vtamins has an important job in

the body.
A deficiency occurs when u do not get
enough of certain vitamin health
prob
Including fruits, vegetables, beans,
lentils, whole grains n fortified diary
foods increase helath problm (heart
disease, cancer, poor bone health)

Vitamin A

Form and maintain health teeth, bones,

soft tissue, mucus membrane, skin,
eyes.
Food sources:

Dark- colored fruit

Dark leavy veg
Egg yolk
Fortified milk n diary product (cheese,
yogurt, butter n cream)
Liver, beef, n fish

Vitamin B6

Pyridoxine
Helps form RBC n brain function.
Important role in th proteins,
Eating larger amount of protein may
reduce vit B6 levels in the body
Food sources:

Banana
Meat
Nuts
legumes

Vitamn B12

Like other B vitamin, its important for

metabolism
Also helps form RBC and maintain the
central nervous system.
Food sources:
Eggs
Organ meats
soymilk

Vitamin C

Absorbic acid
Antioxidant that promotes healthy
teeth and gums.
Helps the body absorb iron and
maintain healthy tissue.
Promotes wound healing

Food sources:

Broccoli
Cabbage
Citrus friuts
Potatoes
Strawberries
tomatoes

Vitamin D

Sunshine vitamin
10-15 minutes of sunshine 3X a week is
enough to produce the bodys
requirement of vit D
Helps body absorb calcium (teeth and
bones)
Helps maintain poper levels of calcium
and phosphorus
Food sources:

Food sources:
Fish (fatty fish as salmon, mackerel,

herring)
Fish liver ols
Cereals
Fortified milk and diary product

Vitamin E

Antioxidant also known as tocopherol

Plays a role in the formation of RBC
Helps the body use vitamin K
Food sources:

Avocado
Dark green veg
Margarine
Oils
Seeds and nuts
Wheat and wheat germ oils

Vitamin K

It is not listed among the essential

vitamin
Without it blood can not stick
together(coagulate)
Food sources:

Cabbage
Auliflower
Cereals
Dark green veg
Fish, liver, beef, eggs

Biotin
Essential for metabolism o proteins and
carbohydrates in production of hormone
and cholesterol
Food sources:

Chocolate
Cereals
Egg yolk
Milk
Nuts
Organ meats (liver, kidney)

Niacin

Vitamin B3
B vitamin helps maintain healthy skin and
nerves
Cholesterol lowering effect
Food sources:

Avocado
Breades
Fish
Potato
Poultry

Folate

Works with vit b12 to help form of RBC.

Neede for the production of DNA, control tissue growth
and cell funct
Required for woman who is pragnant, can defects (spina
bifida)
Food sources:

Sparagus n brocoli
Beets
Cereals
Oranges
Peanut butter
Green veg
Wheat germ

Pantothenic acid

Essential for the metablism of food

Plays role in the production of
hormones and cholesterole.
Food sources:

Avocado
Broccoli, veg in cabbage family
Mushroom
Potatoes
Whole grain cereals

Riboflavon

Vitamin B2
Works with the other B vitamins
Important for body growth and the
production of RBC
Food sources:
Organ meats
Orange
spinach

Thiamine

Vitamin B1
Helps the body cells change
carbohydrates into energy.
Getting plenty of carbohydrates is very
important during pragnancy and
breast-feeding.
Essential for heart function and healthy
nerves.

Food sources:

Dried milk
Egg
Lan meats
Legume
Nuts and seeds
Organ meats
Peas

Side Effect

If some is good, a lot is better.

High doses of certain vit can be
poisonous

Recommendation

How much of each vitamin you need

depends on your age and gender
Pregnancy
Balance your diet that contains a wide
variety of fruits, vegetables, etc.
Dietary suppements are another way
to get the vitamins you need if the food
you eat is not supplying enough
vitamins.

References

Escott-tump S,ed. Nutrition and

diagnosis related care. 2008.
philadelpia
Sarubin fragaakis a, thomson C. The
Health Professional guiide to Popular
dietary supplements. Chicago.
American Diet associated. 2007