Vitamins

1
Vitamins

• Essential in small quantities for
• growth,
• maintenance
• and reproduction
• Not a source of energy

2
Vitamins

• Have the potential for toxicity when taken at
  extremely high doses over a long time.

3
Vitamins

• The government has determined recommended daily
  allowances (RDAs) for various vitamins and
  minerals.

4
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
• Aids in bone and teeth formation.

5
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.

6
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

7
Vitamin B-1 (thiamine)

• 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

8
Vitamin B-2 (Riboflavin)

• 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

9
Niacin (Nicotinic Acid, Vitamin B-3)

• 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

10
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

11
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.

12
Vitamin B-12 (Cyanocobalamine)

• 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.

13
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.

14
Vitamin B-5 (Pantothenic Acid)

• 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.

15
Biotin

• Helps in the use of fats, CHO, protein, folic
  acid, Pantothenic acid and vitamin B-12
• Promotes healthy hair.
• RDA 0.3 mg

16
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.

17
Folic acid

• 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

18
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
• Aids in the absorption of iron.

19
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.

20
Vitamin C (Ascorbic acid)

• RDA 75 mg for women and 90 for men
• Eight ounces of orange juice yields a days
  supply.
• Smokers need 35 mg more.
• Upper limit 2,000 mg
• More can cause diarrhea.

21
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.

22
Vitamin D

• RDA 200 IU. For most people
• 400 IU for people ages 51-70.
• Found in fortified milk.

23
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

24
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.

25
Vitamin E

• RDA 15 mg
• Upper limit 1,000 mg
• Higher levels risk uncontrolled bleeding

26
Vitamin K

• RDA 120 micrograms for men, 90 for women.
• Found in green leafy vegetables.