nicole, fabiyo and caitlin. fat-soluble vitamins are vitamins a,d,e, and k and dissolve in fat ...
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Fat-Soluble Vitamins are vitamins A,D,E, and K and dissolve in fat
Water-Soluble Vitamins are the B-complex vitamins and vitamin C and dissolve in water
Toxicity is a poisonous condition
Classifications of Vitamins
A vitamin is an organic compound needed in tiny amounts as a nutrient to regulate body processes
Have no calorie value because they yield no energy
Vitamins assist with◦ Nutrient metabolism◦ Energy production & release◦ Tissue maintenance◦ Normal digestion◦ Infection resistance
FACTS!!!
1912 Casmir Funk coined the world vitamine◦ Vita means life◦ Amine- a certain chemical structure that contains
nitrogen◦ E was dropped to avoid the chemical structure of
proteins or confusion of the compound Vitamins help the body release energy
needed for physical activity 13 known vitamins
◦ Most referred to a letter A,C,D,E and K
◦ Most of the B vitamins are known by name Riboflavin, thiamin, niacin
◦ Different vitamins do not share a typical molecular structure
Provitamins are compounds that are not vitamins, but the body can convert them into the active form of a vitamin.◦ EX- beta-carotene is a PV for vitamin A
Found in deep yellow & deep green fruits and veggies
2 Main causes of vitamin deficiency diseases1) Sufficient amount of a vitamin in the diet2) Failure of the body to absorb vitamin
Pregnant women need larger amounts of many nutrients including most vitamins
Necessary for the formation of healthy epithelial tissue, Epithelial cells are the surface cells that line the outside of the body.
Keep skin & hair healthy, keeps eyes free from dryness and infections, helps the lining of the lungs & intestines stay moist & resistant to disease, healthy eye sight
Night blindness- eyes adapt slowly to darkness & night vision becomes poor
RDA-900 micrograms for males 14 & older RDA-700 micrograms for females 14 & older
Vitamin A
People who drink little milk or eat few vegetables may show signs of vitamin A deficiency◦ Night blindness◦ Dry, scaly skin◦ Fatigue
Vitamin A Toxicity Symptoms◦ Severe Headaches◦ Bone Pain◦ Dry kin◦ Hair Loss◦ Vomiting◦ Liver Damage
More Vitamin A
Unique fat-soluble vitamin With direct exposure of sunlight the body can
make all the vitamin D it needs Helps regulate the levels of calcium in the blood
stream Controls blood calcium levels Plays a role in maintaining all body tissues (AI) Adequate intake for VD is 5 micrograms
(200 IU) per day for 50 & older. The Ai is higher for the older ones
Helps avoid developing porous, fragile bones
Vitamin D
Inhibits vitamin D production- filters sunlight◦ Clouds◦ Smog◦ Window glass◦ Sunscreen◦ Heavy clothing
Food sources containing vitamin D◦ Fatty fish◦ Fish oils◦ Eggs◦ Butter◦ Margarine◦ Vitamin D fortified milk
Adequate intake for vitamin D ◦ 5 micrograms(200 IU) per day for 50 and older◦ Helps avoid developing porous fragile bones
Light skinned people can make enough vitamin D to meet the body’s needs in 15 minutes
Dark skinned people take longer time to produce the same amount
Effects and Deficiencies of V.D.◦ Rickets - Deficiency disease in children caused by
a lack of vitamin D◦ Without VD not enough calcium is deposited in
bones Causes bones to be soft & misshapen Leg bones may bow in or out Chest bones may bulge outward
Most advertised vitamin Helps maintain healthy immune & nervous
systems Function in body as antioxidants Antioxidants- substances that react with oxygen
to protect other substances exposure Help deactivate or transform free radicals Free Radical – unstable oxygen molecule Without V.E. tissue damage can lead to disease RDA is 15 milligrams per day for males and
females for 14 and older
Vitamin E
Best Sources◦ Vegetable oils◦ Some fruits & vegetables◦ Margarine◦ Wheat germ◦ Multigrain cereals◦ Nuts◦ Canola Oil & salad dressings
High temperatures destroy V.E.◦ Foods processed with high heat lost the V.E.
Deficiency◦ Babies-weak & listless◦ Adults-speech, vision, and muscle coordination◦ Less toxic than other fat-soluble vitamins◦ Large doses
Digestive problems Nausea May interfere with blood clotting
Main function- to make proteins needed in coagulation of blood Coagulation – clotting-process that stops bleeding Needed to make protein
◦ Helps bones collect the minerals they need for strength 14 to 18 males & females the AI for V.K. is 75 micrograms per
day Good sources of V.K.
◦ Green leafy veggies◦ Liver◦ Fruits◦ Milk◦ Meat◦ Eggs◦ Grain products
Newborns can be at risk for V.K. deficiency Toxicity is rare
Vitamin K
Plays a role in energy metabolism Required for normal functioning of the
nerves & muscles they control More calories you burn more thiamin you
need 14-18 have high daily calorie needs RDA-Males-1.2 milligrams per day RDA-Females-1.0 milligrams per day
Thiamin
Sources◦ Whole grain breads◦ Cereal◦ Refined grain products◦ Pork products◦ Dried beans
Nuts Seeds
Body doesn’t store much thiamin so it needs to be enriched everyday
Beriberi- deficiency disease-body cant perform the tasks required for everyday living
Helps body release energy from carbohydrates, fats, & proteins Need it for healthy skin & normal eyesight Late teen males & females 1.8 and 1.3 milligrams Sources
◦ Milk◦ Milk products◦ Enriched whole grain cereals◦ Meats◦ Poultry◦ Fish
Deficiencies◦ Inflamed tongue◦ Cracked skin around the corners of the mouth◦ Various eye disorders◦ Mental confusion
Riboflavin
All types are water-soluble Involved in energy metabolism Helps keep skin & nervous system healthy Promotes normal digestion RDA-Males 14 to 18- 16 milligrams daily RDA-Females 14 to 18- 14 milligrams daily Can be toxic with too much consumed through
supplements◦ Dilated blood vessels on surface of skin◦ Niacin flush
Nausea Dizziness Low blood pressure
Niacin
Sources◦ Whole grain◦ Enriched breads◦ Cereals◦ Meat◦ Poultry◦ Nuts
Deficiencies◦ Pellagra
Symptoms Diarrhea Dermatitis (dry, flaky skin) Dementia (insanity) Death Poor appetite weight loss Weakness
B complex vitamin Functions
◦ Promotes growth◦ Critical to the metabolism◦ Synthesizing # of vital substances in body
Ai-14 and up-5 milligrams per day Effects
◦ Rarely a problem◦ Toxicity is rare
Pantothenic acid
Function◦ Helps the release of energy from carbohydrates, fats, proteins◦ Helps the body makes fats & glycogen◦ No RDA◦ Ai-males & females 14 to 18- 25 micrograms per day
Sources ◦ Egg yolks◦ Yeast◦ Beans◦ Nuts◦ Cheese◦ Liver
Deficiencies◦ Abnormal heart rhythms◦ Pain◦ Weakness◦ Nausea◦ Loss of appetite◦ Dry, scaly skin◦ Hairless
Biotin
Functions◦ Synthesizing nonessential amino acids◦ Needed to convert the amino acid to tryptophan
to niacin◦ Helps make protein
Allows red blood cells to carry oxygen◦ Affects health of immune & nervous system◦ RDA
males 14-50- 1.3 milligrams per day females 14-18- 1.2 milligrams per day Females through age 50- 1.3 M&F 50 and up
increases
B6
Sources◦ Meats◦ Fish◦ Poultry◦ Dairy products◦ Some fruits & Veggies◦ Bananas◦ Cantaloupe◦ Broccoli◦ Spinach
Deficiencies◦ Rare◦ Poor amino acid & protein metabolism◦ Skin disorders ◦ Fatigue◦ Irritability◦ Convulsions
Toxicity◦ Large doses◦ Numbness in hands & feet
- B vitamin function - Help synthesize DNA - Without it cannot divide to form new
cells. - Important to women with child beating
age. RDA 14 and up 400 micrograms per daily RDA-pregnant people need 600 milligrams
Folate
Sources - Dark green leafy wages - Liver - Legumes - Oranges - Cantaloupe - Broccoli Deficiencies - Increase risk of neural tube damage.
- helps Folate function - needed to growth - Maintenance of healthy nerve tissue - Formation of normal red blood cells - Needed to release energy from fatRDA-m-f-14 and up-2.4 Micrograms/day Sources -meat-Poultry-Fish- Eggs- dairy products
B12
- assists in formation of collagens - proteins substances holds cell Together - healthy - antioxidant - cartilage - muscles - Blood vessels
Vitamin C
- Increasing iron and calcium observation- vital to immune system
Sources Deficiencies - Citrus fruits - Scurvy - Cantaloupe - Tiredness - Strawberries - weakness - sweet peppers - shortness of
breath - Broccoli - aching bones - Cabbage - lack of appetite
- Potatoes
Absorption- passage of nutrient from the digestive tract into the circulatory or lymphatic system
- most absorption happens in small Intestine- covered with villi-tiny, finger like
projection that give velvety texture Water – soluble nutrients- dissolve in water Fat- soluble nutrients-dissolve in fat
metabolism.
Absorption of Nutrients
all chemicals changes that occur as cells produce energy and material needed to sustain life.
cells use compounds for energy or store to replace cells.
Stores energy as adenosine triphosphate (ATP)
Waste removed through urinary system factor affecting digestion and absorption
Eating habits- need factor Emotions- reduce stress
Food allergies- reaction Physical activity- helps with digestion and
metabolism. Hereditary - 25% of the factors - beyond your control: genetic - staying good physical health can help Health- promoting choices - choose healthy life style - control diet
- eat 3 or more regular speed meals - balanced nutrients - sleep 8-9 hours daily - healthy weight - stay active - DO NOT SMOKE - Avoid drinking alcohol beverages - Drug free - Resist negative peer pressure positive peer pressure Negative peer pressure Self- confidence
Factors that contribute to diseases ( present action and altitude are shaping the person you will be in the future).
Risk factors- behavior that influences a person chance of being in reduced or getting a disease
Unhealthy lifestyle choices lifestyle choices account for half of the
contribution to head disease, cancer and strokes
Factors that affects wellness
others include nutritional choices(over eating fats and oils), stress management, exercise
Poor environment quality - 1/5 of risk factors - refers to the state of the physical world around
you - water you drink, air you breathe, food you eat
proper shelter. - jobs hazards – dry wall dust, instruction inadequate health care - about 10% of risk - try for correct diagnosis or not searching a
diagnosis - not getting regular check up - not following doctors advice.
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