Nutrients that our body does not make on its own.

Thus we must obtain them from the foods we eat, or via vitamin
supplements.
They are essential for providing good health and are necessary for many life
functions.
What is the difference between fatsoluble and
watersoluble vitamins?
Fat Soluble vitamins :-Fatsoluble are stored in the liver and fatty
tissues. These are not readily excreted from the body.

Water soluble vitamins :-Watersoluble vitamins travel in the blood

and are stored in limited amounts. These are readily excreted
from the body through urine.
Water Soluble Vitamins
B1 Thiamin (Vitamin F)
Functions of Vit B-1 Recommendations
a. Producing energy from a. Men (age 14+):- 1.2 mg/day
carbohydrates b. Women (age 14 18):- 1.0
b. proper nerve function mg/day
c. stabilizing the appetite c. Women age 19+):- 1.1
d. promoting growth and good mg/day
muscle tone
e. ATP production
B1 Thiamin (Vitamin F)
Sources og Vit B1 B1 Deficiency
a. Pork Fish a. Loss of appetite
b. Liver b. Weakness & Feeling tired
c. Legumes c. Insomnia
d. Nuts d. Loss of weight
e. Whole grain or enriched e. Depression
breads and cereals f. Heart & Gastrointestinal
problems
B2 Riboflavin
Functions of Vit B2 Recommendations
a. energy production a. Men (age 14 700:- 1.3
b. carbohydrate, fat, and mg/day
protein metabolism b. Women (age 14 70):- 1.0
c. formation of antibodies and mg/day
red blood cells c. Both(age 71+):- Larger
d. cell respiration doses
e. maintenance of good vision,
skin, nails, and hair
f. alleviating eye fatigue
B2 Riboflavin
Sources of B2 B2 Deficiency
Large amounts in a. Itching and burning eyes
dairy b. Cracks and sores in mouth
eggs and lips
meats c. Bloodshot eyes
Small amounts in d. Dermatitis
eafy green vegetables e. Oily skin
enriched grains f. Digestive disturbances
B3 Niacinamide & Niacin
Functions of Vit B3 Recommendations
a. energy production a. Men(age 14+):- 16 mg/day
b. maintenance of skin and b. Women (age14+):- 14
tongue mg/day
c. improves circulation
d. maintenance of nervous
system
e. health of the digestive track
B3 Niacinamide & Niacin
Sources of B3
a. High protein content food
like meat, liver, and peanuts
b. Milk
c. Rice and wheat
d. Fortified bread and cereal
e. Carrot leaves, turnips, and
celery leaves
f. Sunflower seeds and
almonds
g. Fish and prawns
B3 Deficiency
a. Pellegra
b. gastrointestinal disturbance,
loss of appetite
c. headache, insomnia, mental
depression
d. fatigue, aches, and pains
e. nervousness, irritability
B6 Pyridoxine
Functions of Vit B6
a. Production of red blood cells
b. conversion of tryptophan to
niacin (B3)
c. immunity
d. nervous system functions
e. reducing muscle spasms,
cramps, and numbness
f. maintaining proper balance
of sodium and phosphorous
in the body
Recommendations
a. Men (age 14 50):- 1.3
mg/day
b. Men(age 50+):- 1.7 mg/day
c. Women (age 14 18):- 1.2
mg/day
d. Women(age 19 50):- 1.3
mg/day
e. Women(age 50+):- 1.5
mg/day
B6 Pyridoxine
Sources of B6 B6 Deficiency
a. Nuts a. nervousness, insomnia
b. Meat b. loss of muscle control,
c. Poultry muscle weakness
d. Banana c. arm and leg cramps
e. Avocado d. water retention
f. Legumes (dried beans) e. skin lesions
g. Whole grains (milling and
processing removes a lot of
this vitamin)
B12 Cobalamin
Functions of Vit B12 Recommendations
a. proper nerve function a. Men and Women(age 14+):-
b. production of red blood cells 2 3 mcg/day
c. metabolizing fats and
proteins
d. prevention of anemia
e. DNA reproduction
f. energy production?
B12 Cobalamin
Sources of B12 B12 Deficiency
a. Meat a. Anemia
b. Eggs b. nerve damage
c. Poultry c. hypersensitive skin
d. Shellfish
e. Milk and milk products
f. Fortified foods such as
soymilk
g. Organ meats (liver and
kidney)
Vitamin C
Functions of Vit C
a. Important for vision
b. reproductive function, and
normal cell reproduction.
c. Helps to fight disease
Recommendations
a. Men: 60mg/day
b. Women: 60mg/day
c. Pregnant women: 95mg/day
d. Children: 45mg/day
Vitamin C
Sources of Vit C Vit C Deficiency
a. Broccoli a. Weight loss
b. Spinach b. fatigue and joint pain
c. Cabbage c. scurvy
d. Potatoes d. reduced resistance to colds
e. Tomatoes and infections
f. Cauliflower e. slow healing of wounds and
g. Citrus fruits fractured bones
h. Strawberries
i. Tomato juice
j. Brussels sprouts
Vitamin A
Functions of Vit A Recommendations
a. Regulation of gene a. Children 2000 3500 I.U.
expression b. Men 5000 I.U.
b. Part of the visual pigment c. Women 4000 I.U.
c. Required for cell growth and
division epithelial cells,
bones and teeth
d. Promotes development of
immune cells
e. Antioxidant
Vitamin A
Sources of Vit.A Vit A Deficiency
a. Egg yolk a. Night blindness, macular
b. Dark-colored fruit degeneration.
c. Dark leafy vegetables b. Skin and mucous membrane
d. Liver, beef, and fish dryness and infection.
e. Fortified milk and dairy c. Anemia
products (cheese, yogurt, d. Developmental defects
butter, and cream) bones, teeth, immune
system,. vision
Vitamin D
Functions of Vit D
a. Increases calcium absorption
in bone, intestines, kidney.
b. Promotes bone growth and
maintenance.
c. Stimulates maturation of
cells heart, brain, immune
system, etc.
Recommendations
a. Male and
Females(age1950):- 5
mg/day
b. Male and Female (age
5170) :- 10 mg/day
c. Male and Female (age
70+):- 15 mg/day
Vitamin D

Sources of Vit.D Vit D Deficiency

a. Fortified cereals a. rickets (children)
b. Fish liver oils b. osteomalacia
c. Fortified milk and dairy
products
d. Fish
Vitamin E
Functions of Vit E
a. Antioxidant
b. Prevention of damage to
lungs, RBCs, WBCs
(immunity), heart
c. Necessary for normal nerve
development
Recommendations
a. Children( 012 months):- 34
mg
b. ( 17 years) :-67 mg
c. Males(age 18+):- 10 mg
d. Females(age 18+):-8 mg 24
e. pregnant :-12 mg lactating
11 mg
Vitamin E

Sources of Vit.E Vit E Deficiency

a. wheat germ oil a. Premature babies
b. vegetable oils b. fragile RBCs (hemolysis)
c. nuts and seeds c. Loss of muscle coordination,
d. whole grains vision, immune functions
e. egg yolk
f. leafy green vegetables
Vitamin K

Functions of Vit K Recommendations

a. Promotes synthesis of blood a. Women:- 90mg/day
clotting proteins b. Man:- 120mg/day
b. Bone formation
Vitamin K

Sources of Vit.K Vit k Deficiency

a. Fish, liver, beef, eggs a. Issues related to problematic
b. Dark leafy vegetables blood clotting or bleeding
c. Milk b. Easily bruise or bleed.
d. Nuts c. Cartilage calcification.
e. Cereal d. Uncontrollable bleeding at
f. Egg yolk surgical or puncture sites.
g. Legumes e. Brain bleeding in newborns.
h. Chocolate
i. Organ meats (liver, kidney)