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Vitamins - Essential Micronutrients of Healthy Diets
Vitamins
Vitamins are organic compounds not manufactured by the body other
than proteins, carbohydrates and fats that are required for growth,
maintenance and repair. Vitamins require no digestion and are absorbed
directly into the blood stream. The thirteen vitamins identified
are divided into two groups, fat-soluble and water-soluble. The
fat-soluble vitamins, which include A, D, E, and K are stored in
the liver and in body fat. Mega doses of fat-soluble vitamins can
produce a toxic effect in the liver and can accumulate in the tissues.
Symptoms of toxicity are bone and joint pain, blurred vision, dry
skin, and hair and weight loss. The body does not store water-soluble
vitamins. The kidneys excrete excess or Mega doses of these vitamins.
However, toxicity has been reported with A, niacin, C, D and B6.
Recommended Daily Allowances (RDA) are currently being revised.
Fat Soluble Vitamins
|
Fat Soluble
Vitamins
|
RDR
|
Purpose
|
Sources
|
|
A
|
1,000 mcg |
Vision, skin, hair, growth, mucous
membranes |
Egg yolk, milk, butter, yellow and dark green vegetables,
yellow-orange fruits |
|
D
|
5 mg |
Bone and tooth structure, needed
to absorb calcium |
Sunshine, milk, eggs, fish |
|
E
|
10 mg |
Red Blood Cells, muscles |
Whole grains, oils, fruits, green leafy
vegetables |
|
K
|
80 mcg |
Blood Clotting, bone growth |
Eggs, green leafy vegetables, cauliflower,
tomatoes |
Water Soluble Vitamins
|
Water
Soluble
Vitamins
|
RDR
|
Purpose
|
Sources
|
| C |
60 mg |
Strengthens blood vessel walls,
antihistamine, builds collagen |
Citrus, tomatoes, broccoli, potatoes,
green peppers, cabbage, strawberries |
| B1 - Thiamin |
1.5 mg |
Appetite, digestion, nerve
function, carb metabolization |
Pork, legumes, whole grains, wheat germ,
nuts |
B2 -
Riboflavin |
1.7 mg |
Fat, protein and carbohydrate
metabolism, mucous membrane |
Milk, dairy, whole grain, eggs, fish, green leafy vegetables |
| B3 - Niacin |
19 mg |
Appetite, lowers cholesterol, fat,
protein and carb metabolism |
Meat, fish, poultry, eggs, peanuts,
legumes, grains |
B6 -
Pyridoxine |
2 mg |
Serotonin (mood regulation),
protein metabolism |
Meat, poultry, fish, grains, bran, wheat germ, egg yolk, legumes,
green leafy
vegetables |
B12
Cobalamin |
2 mcg |
Red blood cells, genetic material
production, new tissue |
Meat, poultry, fish, dairy |
| Folic Acid |
200 mcg |
Red blood cells, genetic material
production |
Meat, eggs, fish, green vegetables,
beans, asparagus, yeast |
Pantothenic
Acid |
7 mg |
Adrenal function, food
metabolization, nerve function |
Whole grains, eggs, vegetables, meats |
| Biotin |
100 mcg |
Metabolization of glucose |
Egg yolk, milk, legumes, peanuts,
bananas |
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