VITAMINS

Where to get vitamin sources and how much to consume

By: Kiley Acra

Unit 4 Assignment
HW499
2/27/2018
Importance
 RECOMMENDATIONS
■ Eat a balanced diet to consume a variety of vitamins
■ Vitamins amounts change with age and gender
■ Supplements should be used when
– There is a lack of a certain vitamin
– Aging adults
– Special medical conditions
■ Vitamins provide huge health benefits for the body
 Food Sources
■ Vitamin A ■ Vitamin C
– Dark colored fruits, dark – Broccoli, cauliflower, citrus
leafy vegetables, dairy fruit
products
■ Vitamin D
■ Vitamin B6 – Fish
– Avocado, banana, nuts – Fortified cereals
■ Vitamin B12 ■ Vitamin E
– Meat, eggs – Avocado, dark green
vegetables, oils, papaya and
mango
Food Sources Continued
■ Vitamin K ■ Niacin
– Cauliflower, cereals, eggs – Eggs, nuts, potatoes
■ Biotin ■ Pantothenic acid
– Chocolate, cereal, egg yolk, – Legumes and lentils, milk,
legumes mushroom
■ Folate ■ Thiamine
– Lentils, beets, oranges and – Peas, whole grains, nuts
orange juice
 PRECAUTIONS
■ Dangerous health effects can occur when:
– Not enough of a vitamin is consumed, also know as a vitamin deficiency
– Too much of a vitamin is consumed: also know as a vitamin toxicity
 FINDING RESOURCES
■ Peer-reviewed journals
– McBurney, M. I., Hartunian-Sowa, S., & Matusheski, N. V. (2017). Implications of
US Nutrition Facts Label Changes on Micronutrient Density of Fortified Foods
and Supplements. The Journal Of Nutrition, 147(6), 1025-1030.
doi:10.3945/jn.117.247585
■ NIH/NCCIM Website
– https://medlineplus.gov/ency/article/002399.htm
■ Extra source
– http://www.iceberglabs.net/vitamins_minerals.htm
EDUCATIONAL RESOURCES
■ Video
– https://study.com/academy/lesson/vitamins-minerals-importance-
sources.html#lesson
■ Slide show
– https://www.slideshare.net/syed_ismail/vitamins-29442747
 References
Cheprasov, A. (2018). Vitamins we need: Their importance and sources. Study.com. Retrieved
from https://study.com/academy/lesson/vitamins-minerals-importance-sources.html#lesson
Ice Burg Labs: Where science meets life. (2009). Vitamins and minerals: Health benefits,
deficiency, and toxicity of vitamin dietary supplement product. Retrieved from
http://www.iceberglabs.net/vitamins_minerals.htm
Ibrahim. S., I. (Dec. 23, 2013). Vitamins. SlideShare. Retrieved from
https://www.slideshare.net/syed_ismail/vitamins-29442747
McBurney, M. I., Hartunian-Sowa, S., & Matusheski, N. V. (2017). Implications of US Nutrition
Facts Label Changes on Micronutrient Density of Fortified Foods and Supplements. The Journal
Of Nutrition, 147(6), 1025-1030. doi:10.3945/jn.117.247585
MedlinePlus. (Jan. 7, 2017). Vitamins. NIH U.S. National Library of
Medicine. Retrieved from
https://medlineplus.gov/ency/article/002399.htm