First Author: BrandonR
Second Author: Colby Helffrich
Nutrient | Essential For | Found In |
Vitamin A | Vision, growth, reproduction, and maintenance of healthy skin | Liver, fish oils, eggs, dairy products. Red, yellow, orange, and dark green vegetables and fruits contain alpha- and beta-carotenes, which are converted in the body to Vitamin A |
Vitamin D | Proper formation and maintenance of bones and teeth | D-fortified milk and cereals, cod liver oil and naturally in the skin when exposed to sunlight |
Vitamin E | Antioxidant action, defends cells against damage by free radicals | Vegetable oils, margarine, wheat germ, nuts, seeds, green leafy vegetables |
Vitamin K | Blood clotting | Eggs, cereal, green leafy vegetables |
Vitamin C | Healthy bones and teeth, wound healing | Fruits (especially citrus) and vegetables (especially those in the cabbage family) |
Thiamin (Vitamin B1) | Carbohydrate metabolism (energy production) | Whole or enriched grain products, fortified cereals, pork, organ meats |
Riboflavin (Vitamin B2) | Metabolism of protein, fat, and carbohydrates into energy | Milk and other dairy foods, organ meats, enriched and fortified grains |
Niacin (Vitamin B3) | Carbohydrate, protein, and fat metabolism | Poultry, fish, beef, peanut butter, legumes, enriched or fortified grain products |
Vitamin B6 | Manufacture of amino acids and red blood cells | Fortified cereals, sweet potatoes, chicken and beef liver |
Vitamin B12 | Energy and amino acid production | Beef, milk, cheese, shellfish |
Calcium | Building and maintaining bones, muscle and nerve function | Dairy products, leafy green vegetables, calcium-fortified foods (e.g., orange juice, cereals) |
Iron | Carries oxygen in red blood cells to body cells | Meats, eggs, dark leafy vegetables |
Phosphorus | Supporting tissue growth and repair, major bone component | Milk, meat, poultry, fish, eggs, legumes, nuts |
Magnesium | Energy production and nerve function | Legumes, nuts, whole grains, green vegetables |
Potassium | Nerve function and muscle contraction | Fruits, vegetables, meat, poultry, fish, milk |
Folate | DNA synthesis involved in making protein | Fortified cereals, enriched grains, leafy greens, legumes, asparagus |
Zinc | Cell reproduction and tissue growth and repair | Meat, eggs, seafood, whole grains |
Major Functions of Vitamins-
Main Sources of Vitamins-
Now to illustrate how important vitamins are, lets look at Vitamin C...
Vitamin C - also known as ascorbic acid, is a water-soluble vitamin. Unlike most mammals, humans do not have the ability to make their own vitamin C. Therefore, we must obtain vitamin C through our diet.[5]
(This video gives a medical doctor's beliefs about the numerous health benefits of Vitamin C)
This analysis of a large, population based, cross-sectional survey demonstrates that the association of smoking with decreased serum ascorbic acid (AA) levels is independent of the reduced AA intake found in smokers. Smokers have a threefold higher incidence of low serum AA levels (< or = 11 mumol/L) which could place them at increased risk for the clinical manifestations of AA deficiency. Smokers not taking vitamin supplements who consumed less than 15 servings weekly of fruits and vegetables were especially prone to have serum AA levels less than 11 mumol/L. An AA intake of > or = 200 mg was necessary to provide smokers with equivalent protection from hypovitaminosis AA as had nonsmokers whose AA intake exceeded the recommended dietary allowance (RDA [60 mg]). This level of dietary AA intake is considerably higher than the newly increased RDA for smokers of 100 mg. Although the simplest and most direct method to increase the low serum vitamin C levels found in many smokers would be to stop smoking, markedly increasing dietary AA consumption is appropriate when this is unsuccessful. However, if dietary modification fails to sufficiently increase AA intake, then vitamin supplementation may be necessary to significantly reduce the high prevalence of hypovitaminosis AA present in smokers.[7]
Vitamin Name |
Chemical Name |
Associated Disease |
Vitamin A | Retinol | Night-blindness and Keratomalacia |
Vitamin B1 | Thiamin | Beriberi |
Vitamin B2 | Riboflavin | Ariboflavinosis |
Vitamin B3 | Niacin | Pellagra |
Vitamin B5 | Pantothenic Acid | Paresthesia |
Vitamin B6 | Pyridoxine | Anaemia |
Vitamin B12 | Cobalamin | Megaloblastic anemia |
Biotin | Biotin | Dermatitis, Enteritis |
Folic Acid | Folic Acid | Deficiency during pregnancy is associated with birth defects, such as neural tube defects |
Vitamin C | Ascorbic Acid | Scurvy |
Vitamin D | Calciderol | Rickets and Osteomalacia |
Vitamin E | Tocopherol | Deficiency is very rare; mild hemolytic anemia in newborn infants |
Vitamin K | Phylloquinone | Bleeding diathesis |
[8]
Footnotes