Vitamin A

A little information…

o Vitamin A is a fat soluble vitamin.o It doesn’t need to be replenished daily.o It comes in two forms:

• Performed vitamin A, called retinol and• Pro-vitamin A, known as carotene

o Plays essential roles in vision, growth, and development.

What vitamin A can do for you…

Help with eyes and vision. Assists with skin issues. Aids in the treatment of emphysema and hyperthyroidism. Promotes growth in:

Bones Hair Teeth Gums

Builds resistance to respiratory infections. It permits formation of visual purple in the eye.

The two forms of vitamin A:

Provitamin A is found in colorful fruits and vegetables. Provitamins are also called vitamin precursors, which are substance found in some foods that the body can use to make vitamins. In this case, provitamin A carotenoids are turned into retinol within the body.

Preformed vitamin A is found in foods that come from animals. It is already in the form of retinol and can be turned into other forms of vitamin A.

Vitamin A can be found in…

•Fish liver oil•Carrots•Eggs•Liver•Dark green and yellow vegetables•Yellow fruits•All dairy products

Deficiency Disease:

Night blindness Xerophthalmia- (Greek for dry eyes)

where the eyes fail to produce tears. Bitot’s Spots- Irregular spots in the

white part of the eye. In ancient Egypt, this was treated with animal liver.

Xerosis which is the medical term for dry skin and is the drying of the eye.

FDA Requirements

900 micrograms for men

700 microgram for women

Vitamin K

Functions Of Vitamin K

Vitamin K (Menandione)is a fat soluble vitamin that plays an integral role in clotting of blood

Because it is fat soluble it can be stored in the body.

Vitamin K is a trio of vitamins: K1, K2, K3. All of which are necessary for the formation of prothrombin, a blood clotting chemical.

Synthesized or Outside sources?

There are 2 natural sources of vitamin K: K1 and K2. K3 is synthetic.

Plants are capable of synthesizing Vitamin K

Bacteria also synthesizes Vitamin K in the large intestine.

Vitamin K is available over the counter in multivitamin form typically in 10-120 mcg/dose.

Foods Sources

Leafy green vegetables Cabbage Cauliflower Spinach Vegetable oils

Soybean Cottonseed Canola Olive Oil

Daily Requirements

Specific requirements vary with age, gender, and other factors such as pregnancy.

Multivitamins carry doses of 10-120 mcg/dose.

Getting more than 500mcg of the synthetic Vitamin K (K3) is not recommended.

Deficiencies Vitamin K deficiency is very rare in healthy

adults. Most common side effects:

Bruising/bleeding Nosebleeds Blood in urine/stool Extremely heavy menstrual bleeding

In infants: life-threatening intercranial pressure from a subdural hematoma.

Diseases/Treatment

Osteoporosis Discovery of a Vitamin K dependant protein in bone. Studies are being done to determine whether Vitamin

K reduces the likelihood of bone fractures in the elderly.

Cardiovascular Disease Matrix Gla: A Vitamin K dependant protein found in

high density where blood vessel calcification is seen. Scientists believe the presence of Mga is a defensive

response to the beginnings of atherosclerosis.

Fun Facts

Vitamin “K” : From the German word “Koagulation”.

Spaß-Tatsachen Vitamin "K": Vom deutschen Wort

"Koagulation".

Vitamin C

Synthesized by the human body or does it come from other sources?

Humans as well as apes and guienea pigs rely on outside dietary sources.

Food Sources

Fruits and Vegetables are high in Vitamin C Citrus fruits (such as lemons, limes, and

oranges), potatoes, strawberries, tomatoes, kiwi fruit, broccoli, spinach and other leafy greens, cabbage, green and red peppers, and cauliflower are excellent sources of Vitamin C.

Daily Requirements 90 mg per day for men 75 mg per day for women Smokers and older persons have a greater

need for Vitamin C. Each cigarette destroys 25-100 mg of Vitamin C.

Recommended as a preventative for crib death or Sudden Infant Death Syndrome.

Carbon monoxide destroys Vitamin C, so city dwellers need to definietly up their intake.

Also up your intake of Vitamin C if your on the pill.

Acts as an antioxidant. Also regenerates Vitamin E after it has been oxidized by donating an electron.

How it works in the body

Deficiency/ Diseases/ Treatment?

Assists in the synthesis of collagen. Enhances our immune response.

Fun Facts!! Vitamin C, the aerial view.... Polarized

light image at aproximately 400x.

Vitamin D

A little information…

Fat soluble. Taken with Vitamin A

and , it can aid in preventing colds.

If you live in high smog areas, work at night, or are a nun you should increase your vitamin D intake!

HUH? A Nun?

Vitamin D does not always need to come from the diet because our bodies can synthesize vitamin D using energy from exposure to sunlight.

Where else can you get vitamin D?

Fish liver oil Sardines Tuna Herring Milk/ dairy Salmon

Deficiencies

Rickets: ( weak bones which lead to deformities in children).

Osteomalacia: “soft bones” (weak, fracture prone bone).

Tooth decay

Recommended Intake

Men: 5 micrograms a day

Women: 5 micrograms a day

You should increase your intake with age.

Vitamin E

Vitamin E

The word Vitamin E refers a family of 8 antioxidants

The only form of Vitamin E that is actively maintained in the body is a form called Alpha-Tocopherol.

Alpha-Tocopherol is the only form of Vitamin E that shows to have any nutritional significance.

Function in the Body

Vitamin E plays the role of an antioxidant.

Research has shown to contribute to immune function, DNA repair , and other metabolic processes.

Alpha-Tocopherol is uniquely suited to intercepting free radicals and preventing a chain reaction of lipid breakdown.

Synthesized or Outside Sources?

Vitamin E is not synthesized in the human body. We must rely on outside sources.

All 8 varieties of Vitamin E occur naturally in the foods that we eat.

It is also readily available in supplements and multivitamins ranging from 100 IU to 1000 IU

Food Sources Major Sources of Vitamin E

are Vegetable Oils

Olive Sunflower Safflower

Nuts Whole grains Leafy green vegetables Fortified cereals are also a

common source of Vitamin E

Daily requirements

Nutritionists believe that for both men and women 15 mgs daily is adequate.

Breast feeding women are advised to get 19 mg daily.

Diets that are considered “low fat” can significantly reduce the Vitamin E absorption in the body because of the fat solubility.

Supplements are generally advised in those circumstances.

Deficiencies and Disease Vitamin E deficiencies are very rare in humans

because it is so abundant in the food that we eat. There are 3 specific situations where a deficiency

may occur. People who can’t absorb dietary fat because of an

inability to secrete bile or have rare disorders of fat metabolism.

Individuals with rare genetic abnormalities in the Alpha-Tocopherol transfer protein.

Premature, very-low birth weight infants.

Blood levels of Vitamin E may also be decreased if the person had a zinc deficiency.

Deficiencies of Vitamin E are usually characterized by neurological problems associated with nerve degeneration in the hands or feet.

Muscle weakness Damage to the retina of the eye

Disease

Vitamin E has been shown to play a part in a few key disease processes. Cardiovascular Disease Cataracts Cancer

Caffeine

How it works in the body

Acts in the nervous system by blocking adenosine receptors.

Stimulating the central nervous system Acts as a diuretic by increasesing the

circulation and oxidation of the fatty acids.

Where does it come from?

Tea Cola nuts Coffee Chocolate bean Guarana Also artificially added to many soft

drinks and energy drinks

Daily Requirements

Moderation Moderation Moderation!!! And moderation :-)

Deficiencies

Has been known to effect bone density

Also is not recommended for pregnant women.

Calcium deficiency If consumed regularly

it will accumulate in adipose tissue…making you fat!

FUN FACTS!! YAHOOOOOO

Has been known to be a factor in IBS. Caffeine is one of the most

psychoactive drugs in the world!! ENERGY BITCHES!!!

Works Cited Mindell, Earl. Earl Midell’s Vitamin Bible. Warner

Books. 1991. Bonnie Specker, Ph.D. North Dakota State

University. Office of Dietary Supplements National Institutes of Health. Dietary Supplement Fact Sheet: Vitamin D.

Jane Higdon, Ph.D. Linus Pauling Institute. Oregon State University. Micronutrient Information Center: Vitamin C. Last updated 01/31/2006. Copyright 2000-2006 Linus Pauling Institute.