vitamins

water-soluble vitamins

B and C

B1

Thiamin

B2

Riboflavin

B3

Niacin

B5

Pantothenic Acid

B6

Pyridoxine

B7

Biotin

B9

Folate, Folic Acid, Folacin

B12

Cobalamine

Vitamin C

Ascorbic Acid

Functions of Vitamin C

collagen production

firm blood vessels

wound healing

antioxidant

nutrient absorption

Vitamin C deficiency/diseases

Scurvy

improper wound healing

anemia

Vitamin C toxicity/diseases

diarrhea

vomiting

kidney stones

Vitamin C sources

citrus fruits

orange juice

strawberries

sweet potato

bell pepper

broccoli

Functions of B1

converts carbs into ATP

B1 deficiency/diseases

Beriberi: nerve damage and muscle wasting

B1 toxicity/diseases

no UL

B1 sources

whole and enriched grains

pork

trout

black beans

Functions of B2

produces energy from carbs in cells

converts tryptophan to niacin

antioxidant against free radicals

B2 deficiency/diseases

cheilosis: dry skin, cracks at corners of the mouth

sore and red tongue

cataracts

B2 toxicity/diseases

no UL

B2 sources

milk

enriched grains

eggs

meat

nuts

green leafy vegetables

Functions of B3

energy metabolism

coenzyme for over 400 enzymes

B3 deficiency/diseases

flushed skin

rash

liver damage

B3 toxicity/diseases

Pellagra: diarrhea, dermatitis, dementia, death

B3 sources

protein foods

enriched and fortified grains

tryptophan-containing foods

Functions of B5

energy metabolism

synthesis of coenzyme A and acyl carrier protein

B5 deficiency/diseases

numb and burning hands and feet

depression

fatigue

insomnia

irritability

stomach pain

vomiting

upper-respiratory infections

B5 toxicity/diseases

no UL

GI distress

B5 sources

meat

poultry

fish

fortified whole grain cereal

beans

milk

vegetables

fruit

Functions of B6

helps make nonessential amino acids

helps turn tryptophan into niacin and serotonin

helps produce insulin, hemoglobin, and antibodies

aids in immune function

B6 deficiency/diseases

confusion

depression

glossitis

dermatitis with cheilosis

weakened immune system

B6 toxicity/diseases

nerve damage

usually caused by over-supplementing with large doses

B6 sources

fortified cereals

meat

poultry

fish, beans

peas

some fruits and vegetables

Functions of B7

helps with energy metabolism

B7 deficiency/diseases

heart abnormalities

appetite loss, fatigue

depression

dry skin

B7 toxicity/diseases

no UL

B7 sources

eggs, liver

tree nuts

peanuts

some vegetables

Functions of B9

helps produce DNA and RNA

works with B12 to form hemoglobin in RBCs to prevent anemia

B9 deficiency/diseases

megaloblastic anemia: weakness, fatigue, heart palpitations, headache, shortness of breath

neural tube defects in babies

B9 toxicity/diseases

can disguise a B12 deficiency

may interfere with some medications

B9 sources

avocado

oranges

fruit juices

beans

peas

lentils

liver

nuts

peanuts

dark leafy vegetables

enriched grains

Functions of B12

works with B9 to make RBCs and DNA

plays a role in cell division and growth

may contribute to maintaining mental function

B12 deficiency/diseases

megaloblastic anemia

fatigue

nerve damage

balance issues

poor memory

confusion

dementia

depression

soreness of mouth or tongue

B12 toxicity/diseases

no Ul

B12 sources

animal products: meat, poultry, eggs, fish, milk

fortified products

pernicious anemia

RBC deficiency caused by lack of intrinsic factor resulting in insufficient vitamin B12 absorption

what macronutrient is B12 bound to

protein

what is needed in the stomach for Vitamin B12 to be released

hydrochloric acid and gastric protease

what is the intrinsic factor that free Vitamin B12 combines with

glycoprotein secreted by the stomach’s parietal cells

Vitamin B12 must combine with intrinsic factor for it to be absorbed within the __

small intestine

Fat-soluble vitamins

A, D, E, K

Functions of Vitamin A

promotes vision

regulates immune function

promotes growth and health of cells and tissues throughout the body

works as an antioxidant

Vitamin A deficiency/diseases

Xeropthalmia: abnormal dryness of the conjunctiva and cornea of the eye

night blindness

dry skin

reproductive problems

weakened immune functions

poor growth

Preformed Vitamin A toxicity/diseases

headaches

dizziness

vomiting

coma

nerve damage

death

Provitamin A carotenoids toxicity/diseases

yellowing of the skin

Vitamin A sources

Preformed Vitamin A: animal-based foods

Provitamin A Carotenoids: fruits and vegetables (red, orange, yellow, dark green)

Functions of Vitamin D

promotes the absorption of calcium and phosphorus

helps with depositing calcium and phosphorus in bones and teeth

regulates cell growth

plays a role in strengthening the immune system

Vitamin D deficiency/diseases

rickets: soft, weak bones in children

osteomalacia: metabolic bone diseases, softening of bones due to defective mineralization

risk groups of Vitamin D

exclusively breastfed infants

older adults

dark-skin people

obese people

people with conditions that cause fat malabsorption

Vitamin D toxicity/diseases

poor appetite

weakness

constipation

weight loss

over-supplementing

Vitamin D sources

oily fish: salmon, tuna, mackerel

fortified products: bread, cereals, cheese, milk, yogurt

mushrooms

sun

Functions of Vitamin E

neutralizes free radicals

oxidizes LDL cholesterol

contributes to immune function

Vitamin E deficiency/diseases

may cause nerve and muscle damage

impairs the ability to fight infection

Vitamin E toxicity/diseases

caused by high doses of supplements

increased risk of bleeding

may impair Vitamin K action

may increase the effect of anticoagulant medication

Vitamin E sources

vegetable oils: cottonseed, safflower, sunflower oil

nuts, seeds, fortified foods

Functions of Vitamin K

makes proteins that cause the blood to coagulate

regulates calcium metabolism

helps the body make body proteins for the blood, bones, and kidneys

Vitamin K deficiency/diseases

trouble blood clotting, weak bones

Vitamin K deficiency risk groups

people with GI conditions that affect absorption

newborns

Vitamin K toxicity/diseases

no UL

Vitamin K sources

bacteria in the intestines

leafy green vegetables