Food Sources
Leafy green vegetables (the very best source)
Dairy products (Like milk and yogurt)
Broccoli
Beef Liver
Green onions
Peas in a pod
Soybeans
Cabbage
Asparagus
Celery
Vitamin K
Helps your blood to clot
Vitamin A
This group of vitamins is responsible for converting food into energy in the body.
The B vitamins
Only found in animal sources (meat, poultry, fish, eggs, milk)
Vegans need Vitamin B12 supplementation as Vitamin B12 cannot be obtained from a vegan diet!
Vitamin B12
99% of _____ in the body is in the bone.
1% of _____ in the body is used for nerve conduction, muscle contraction (including heart muscle), and blood clotting.
Calcium
Citrus fruits (like oranges)
Kiwi
Strawberries
Broccoli
Tomatoes
Cabbage
Red, Orange, and Yellow Bell Peppers
Guava
Pineapple
Vitamin C
This vitamin is good for
Strong bones and teeth
Absorption and utilization of calcium
This vitamin is found in
Milk fortified with Vitamin D
Fish
Egg Yolks
Vitamin D
True or False: The B vitamins are water-soluble.
True
Essential for brain functioning
Deficiency during pregnancy can result in birth defects (Folic acid is a major component of prenatal vitamins).
Folic acid or folate
Main role is to carry oxygen and CO2 throughout the body (Hemoglobin and Myoglobin).
Also required for tissue growth, immune system function, increasing blood volume, and to help brain development.
____ is needed most for children/adolescents and menstruating or pregnant women.
As needs are met, less ____ is absorbed because the carrier molecule will be full (apoferritin).
Recommended intake for teens 11-18 years of age: 15 mg for girls, 12 mg for boys.
Deficiency can result in anemia.
Iron
Milk
Yogurt
Cheese
Soy/Tofu
Ice cream
Almonds
Some vegetables: Broccoli
Sardines and salmon
Calcium
A deficiency can lead to night blindness, hair loss, skin problems, dry eyes, and eventually thickening of the cornea and blindness.
Vitamin A
What does it mean if a vitamin is water soluble?
It dissolves in water, needs water to be absorbed, and we cannot store it.
Name 3 sources of B vitamins.
Meat
Poultry
Fish and Seafood
Eggs
Dairy products (like milk and yogurt)
Beans and Peas
Whole grains (like bread, rice, and oats)
Fortified foods (bread, cereal, pasta)
Leafy green vegetables
Required for over 200 chemical reactions in the body
Required for growth, wound healing, immune system maintenance, and taste.
Diets high in fiber, protein, phosphorous, and iron decrease _____ absorption and require a higher _____ intake
Meat sources of _____ are absorbed best (especially beef).
Deficiency affects growth, repair, immune system, skin, and cell health
Sources: meat, cereals, eggs, shellfish/seafood, and to a lesser extent water
Toxicity can occur in large amounts (mainly through mega-dose supplements).
Zinc
Our water supply
Toothpaste
Fluoride
What does it mean if a vitamin is fat soluble?
It can dissolve in fat or fat solvents. This means that we require fat to transport and absorb these vitamins. We can also store these vitamins in our adipose tissue.
Also known as ascorbic acid
Helps you to heal if you get a cut or wound.
Keeps your gums healthy.
Increases your resistance to infection
Increases iron absorption
Aids in formation of collagen
Deficiency can result in scurvy.
Scurvy symptoms include weakness, feeling tired, gum disease, poor wound healing, and bleeding from the skin.
Rare in modern society, but risk factors include: unusual eating habits, alcoholism, dialysis, and limited access to food.
Vitamin C
Name 2 consequences of deficiencies in the B vitamins.
fatigue, confusion, anemia, or a compromised immune system.
Stored in all cells, mostly in bone and muscle
Functions in bone mineralization giving strength to bones and teeth.
Component of DNA, RNA, and ATP
Other roles include: energy storage and transfer and structure of cell membranes.
Acts as a buffer to maintain acid-base balance in body.
Found in meat, poultry, eggs, fish, and dairy.
Soft drinks are high in _________: excessive consumption can leach calcium from bone.
Deficiency is rare but sometimes occurs in those with kidney failure.
Phosphorus
____ is highly absorbable, found in meat sources (meat, poultry, fish).
___ is found in plant sources (nuts, fruits, veggies, tofu, grains, dairy) and is not as easily absorbed, but can be enhanced by vitamin C.
heme-iron and non-heme iron
What are the four fat-soluble vitamins?
A, D, E, and K
What happens to excess water soluble vitamins?
They are secreted in urine and sweat.
Name the two main functions of the B vitamins.
Helping your body to make and use energy (ATP)
Helping to make red blood cells
Free in blood
Helps to maintain fluid balance
Functions in nerve transmission and muscle contraction
Excreted in urine and sweat
Sports drinks include the right amount of _____ and other electrolytes for replenishment.
_____ is found in a wide variety of foods. The most significant sources of _____ include soup, canned food, frozen food, packaged foods, and table salt. _____ is found in packaged foods because it acts as a natural preservative.
Sodium