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

Water – Soluble Vitamins

Dissolve in Water

• Vitamin C • Thiamin• Niacin• Riboflavin• Folate• B6• B12• Pantothenic Acid• Biotin

Vitamin C

Main Functions of Vitamin C

• Powerful Antioxidant• Support of General Body

Metabolism• Wood Healing• Boosts Iron Absorption • Collagen Synthesis

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)

Vitamin B Groups

• Thiamin (B1)• Niacin• Riboflavin• Folate• B6• B12• Pantothenic Acid• Biotin

Thiamin – B1

Main Functions of Thiamin

• Helps to convert food into energy

• Aids in the function of the heart and cardiovascular, brain and nervous systems

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)

Niacin

Main Functions of Niacin

• Works with other B vitamins to help release energy from carbohydrates

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

Riboflavin - B2

Main Functions of Riboflavin

• Works with other B Vitamins to promote healthy growth and tissue repair

• Aids in the release of energy from carbohydrates.

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)

Folate - B9

Main Functions of Folate

• 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 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)

Vitamin B6

DRI Recommend Intakes

• Crucial for maintaining healthy brain function

• Aids in the formation of red blood cells

• Helps to convert tryptophan to niacin and to serotonin

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)

Vitamin B 12

Main Functions of B12

• Important for metabolism• Part of coenzymes needed

in new cell synthesis• Helps to maintain nerve

cells

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.)

Pantothenic Acid - Biotin

Pantothenic Acid – B5

• Pantothenic Acid (B5) foods include liver, cheese, avocado, fish, caviar, bran and sunflower seeds.

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.

Fat- Soluble Vitamins

Vitamin A - Beta Carotene

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 D

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 E

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 K

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

Dietary Reference Intakes: Vitamins

http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx

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

Look for the “USP” verified code on your supplements!

For more information go to http://www.usp.org/about-usp

Click icon to add picture

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