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Vitamins

Vitamins . Why do need them? What foods should I be eating? Do I need to take a multi-vitamin everyday? How can I ensure I am buying the right brand? . Water - Soluble & Fat - Soluble Vitamins. Vitamin C Thiamin Niacin Riboflavin Folate B6 B12 Pantothenic Acid Biotin.

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Vitamins

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  1. Vitamins Why do need them? What foods should I be eating? Do I need to take a multi-vitamin everyday? How can I ensure I am buying the right brand?

  2. Water - Soluble & Fat - Soluble Vitamins

  3. Vitamin C Thiamin Niacin Riboflavin Folate B6 B12 Pantothenic Acid Biotin Water – Soluble VitaminsDissolve in Water

  4. Main Functions of Vitamin C Vitamin C Foods Sweet Red Peppers ( ½ cup raw) Brussels Sprouts ( ½ cup cooked) Grapefruit (1/2 of fruit) Sweet Potato (1/2 cup) Orange Juice (1/2 cup) Green Peppers (1/2 cup raw) Broccoli (1/2 cup cooked) Strawberries ( ½ cup) Bok Choy (1/2 cup cooked) • Powerful Antioxidant • Support of General Body Metabolism • Wood Healing • Boosts Iron Absorption • Collagen Synthesis Vitamin C

  5. Thiamin (B1) Niacin Riboflavin Folate B6 B12 Pantothenic Acid Biotin Vitamin B Groups

  6. Main Functions of Thiamin Thiamin Food Sources Enriched Pasta (1/2 cup) Pork Chop (3 oz.) Green Peas (1/2 cup cooked) Waffle (1 waffle) Whole Wheat Bagel (1/2 bagel) Enriched Cereal (1/4 cup) Sunflower Seeds (2 tbs) Baked Potato (1 whole potato) Black Beans (1/2 cup cooked) • Helps to convert food into energy • Aids in the function of the heart and cardiovascular, brain and nervous systems Thiamin – B1

  7. Main Functions of Niacin Niacin Food Sources Chicken Breast (3oz) Pork Chop (3 oz.) Baked Potato (1 whole potato) Tuna (3 oz. in water) Enriched Cereal (1/4 cup) Mushrooms (1/2 cup • Works with other B vitamins to help release energy from carbohydrates Niacin

  8. Main Functions of Riboflavin Riboflavin Food Sources Beef Liver (3 oz. cooked) Cottage Cheese (1 cup) Enriched Cereal (1/4 cup) Spinach (1/2 cup cooked) Milk (1 cup) Yogurt (1 cup) Pork Chop (3 oz. lean only) Mushrooms (1/2 cup) • Works with other B Vitamins to promote healthy growth and tissue repair • Aids in the release of energy from carbohydrates. Riboflavin - B2

  9. Main Functions of Folate Folate Food Sources Beef Liver (3oz cooked) Pinto Beans (1/2 cup cooked) Asparagus (1/2 cup) Avocado (1/2 cup) Lentils (1/2 cup cooked) Spinach (1 cup raw) Enriched Cereal (1/4 cup) Beets (1/2 cup) • Aids in the production of red blood cells • Aids in the synthesis of DNA • Works with B12 and Vitamin C to help the body digest and utilize proteins Folate - B9

  10. DRI Recommend Intakes B6 Food Sources Beef Liver (3 oz. cooked) Banana (1 whole banana) Sweet Potato (1/2 cup cooked) Baked Potato (1 whole potato) Chicken Breast (3 oz.) Spinach ( ½ cup cooked) • Crucial for maintaining healthy brain function • Aids in the formation of red blood cells • Helps to convert tryptophan to niacin and to serotonin Vitamin B6

  11. Main Functions of B12 B12 Food Sources Chicken Liver (3 oz.) Sirloin Steak (3oz) Cottage Cheese (1 cup) Pork Roast (3 oz.) Sardines (3oz) Tuna (3oz in water) Swiss Cheese (1 ½ oz.) • Important for metabolism • Part of coenzymes needed in new cell synthesis • Helps to maintain nerve cells Vitamin B 12

  12. Pantothenic Acid – B5 Biotin Biotin foods include liver, cooked eggs, salmon, cauliflower, raspberries, bananas, cheddar cheese, and nuts. Food processing such as cooking at high temperatures can destroy biotin. Unprocessed foods are the best choice. • Pantothenic Acid (B5) foods include liver, cheese, avocado, fish, caviar, bran and sunflower seeds. Pantothenic Acid - Biotin

  13. Fat- Soluble Vitamins

  14. Main Functions of Vitamin A Vitamin A Food Sources Fortified Milk ( 1 cup) Carrots (1/2 cup cooked) Sweet Potato (1/2 cup baked) Spinach ( ½ cup cooked) Beef Liver (3 oz. cooked) Bok Choy (1/2 cup cooked) Apricots (3 apricots) • Vision • Maintenance of cornea, epithelial cells, mucous membranes, skin • Bone and tooth growth • Regulation of gene expression • Reproduction • Immunity Vitamin A - Beta Carotene

  15. Main Functions of Vitamin D Vitamin D Food Sources Salmon (3oz.) Sunlight ( 5 – 15 minutes) Fortified Milk (1 cup) Shrimp (3 oz.) Tuna Fish (3oz) Egg Yolk (1) • Mineralization of bones & teeth • Cell growth • Required by the beta cells of the pancreas for normal secretion of insulin • Best known for its ability to stimulate the absorption of calcium Vitamin D

  16. Main Functions of Vitamin E Vitamin E Food Sources Safflower Oil (1 tbs cooked) Wheat Germ (1oz.) Mayonnaise (1 tbs) Canola Oil (1 tbs) Sunflower Seeds (2 tbs) Fortified Cereal (1 cup) Peanut Butter (2 tbsp) • Antioxidant – protects cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids • Promotes function of a healthy circulatory system • Aids in the formation of red blood cells and the use of vitamin K Vitamin E

  17. Main Functions of Vitamin K Vitamin K Food Sources Cabbage (1/2 cup steamed) Spinach (1/2 cup) Soybeans (1/2 cup dry roasted) Cauliflower (1/2 cup steamed) Canola Oil (1tbs) Salad Greens (1 cup) • Blood Clotting • Necessary for building healthy bones • Plays a major role in treating and preventing osteoporosis Vitamin K

  18. http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspxhttp://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx Dietary Reference Intakes: Vitamins

  19. With so many different brands of vitamins how do I choose?

  20. Look for the “USP” verified code on your supplements!For more information go to http://www.usp.org/about-usp

  21. References Centers for Disease Control and Prevention (CDC) (2011). Vitamins and minerals. Retrieved from http://www.cdc.gov/nutrition/everyone/basics/vitamins/ Murray, M.T., N.D. (1996). Encyclopedia of nutritional supplements: The essential guide for improving your health naturally. Roseville, CA: Three Rivers Press. Office of Dietary Supplements National Institutes of Health (NIH) (2013). Retrieved from http://ods.od.nih.gov/ Schlenker, E.D. & Long, S. (2007). Williams’ essentials of nutrition & diet therapy, 9th ed. St. Louis MO: Mosby Elsevier. Sizer, F & Whitney, E. (2008). Nutrition: The science of eating. Mason, OH: Cengage Learning. U.S. Pharmacopeia (USP) (2013). Retrieved from http://www.usp.org/about-usp Zelman, K.M., MPH, RD, LD. (2011). Know the difference between fat – and water- soluble nutrients. WebMD. Retrieved from http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/fat-water-nutrient

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