Vitamins

which vitamins are water soluble?

vitamin c and the b complex vitamins

which vitamins are fat soluble?

vitamins a, d, e, and k

what is special about water soluble vitamins?

they are not stored much in the body, so you need regular daily intake

how are excess water soluble vitamins excreted?

through peeing

what is special about fat soluble vitamins?

they are absorbed with fat and stored in the liver and body fat, so deficiency develops slowly

what is the main function of vitamin c?

• antioxidant

• supports tissue building and collagen formation

• helps iron absorption

what are common food sources of vitamin c?

• citrus fruits and juices

• broccoli and green pepper

• strawberries

• greens

what can vitamin C deficiency cause?

scurvy

• bleeding gums

• weakness

• poor wound healing

what is another name for thiamin?

vitamin b1

what is the main function of thiamin (vitamin b1)?

helps the body produce energy from glucose, providing energy for muscles

what are common food sources of thiamin?

meats, pork and liver, whole or enriched grains, and legumes

what are key signs of severe thiamin deficiency?

peripheral neuropathy, confusion, and wernicke–korsakoff or beriberi

who is most at risk for thiamin (vitamin b1) deficiency?

people with chronic alcohol use disorder and very poor intake

function of B2

supports energy metabolism and healthy skin and mucous membranes

• found in milk, meat, dark leafy veggies

what mouth changes suggest low riboflavin (vitamin b2)?

cracks at the corners of the mouth and a smooth or magenta tongue

function of B3

• helps the body use energy from carbohydrates, fats, and proteins

• builds hormones

• found in liver, nuts, legume

function of B6

• supports cell function

• supports protein metabolism

• builds heme & neurotransmitters

• meats, grains, and legumes

function of folate

• RNA & DNA synthesis

• grows RBCs

what does a folate deficiency cause?

neural tube defects in babies (ex: spina bifida)

what are the main function of vitamin b12 (cobalamin)?

• folate activation

• helps with protein metabolism

• supports formation of heme part of hemoglobin

what are common food sources of vitamin b12? (cobalamin)

animal foods like meats, organ meats, seafood, clams, oysters, eggs, and dairy products

why are strict vegans at high risk for vitamin b12 (cobalamin) deficiency?

vitamin b12 is found only in animal products and the body does not make it

what can b12 (cobalamin) deficiency cause?

pernicious anemias

what should strict vegans do about vitamin b12 (cobalamin)?

take a vitamin b12 supplement or eat foods fortified with b12

what is the main function of vitamin A?

• helps acuity in night vision

• supports healthy skin and mucous membranes

• immune function

what are common food sources of vitamin a?

• orange and yellow fruits and vegetables

• dairy products

• fatty fish

• liver

• egg yolk

what is the main function of vitamin d?

• helps calcium and phosphorus metabolism

• supports calcium absorption

• promotes bone growth

what are common food sources of vitamin d?

• sunlight exposure

• fortified milk and dairy

• fish

• egg yolks

osteomalacia

softening of bones in adults due to vitamin D deficiency

rickets

softening of bones in kids due to vitamin D deficiency

kwashiorkor

severe protein malnutrion, causing fluid retention and swelling edema

what is the main function of vitamin e?

• antioxidant

• helps protect vitamin A

• heme synthesis

what is the main function of vitamin k?

• helps make proteins needed for blood clotting

• supports bone metabolism

what can vitamin k be used as?

an antidote to blood thinners/warafin

what are common food sources of vitamin k?

• dark green leafy vegetables

• eggs

• also made by gut bacteria