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Vitamins And Their Sources Pdf

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Vitamin C and its supplements have marked effect on reducing the risks of cancer, cardiac and respiratory diseases.

Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals. Vitamins are necessary for energy production, immune function, blood clotting and other functions.

We usually talk about vitamins but do we know what are vitamins? The vitamins are important as they perform various functions in the body. The deficiency of vitamins may take place as the food which you intake might not have enough of vitamin contents. This deficiency of vitamins hampers proper body functioning.

What is vitamin A and why do we need it?

The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys.

The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits.

Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage. A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B Part of an enzyme needed for energy metabolism; important to nerve function.

Found in all nutritious foods in moderate amounts: pork, whole grain foods or enriched breads and cereals, legumes, nuts and seeds. Riboflavin vitamin B2. Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health.

Meat, poultry, fish, whole grain foods, enriched breads and cereals, vegetables especially mushrooms, asparagus, and leafy green vegetables , peanut butter. Part of an enzyme needed for protein metabolism; helps make red blood cells. Folic acid. Part of an enzyme needed for making DNA and new cells, especially red blood cells. Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains.

Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption. Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit.

Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed.

If you take too much of a fat-soluble vitamin, it could become toxic. Your body is especially sensitive to too much vitamin A from animal sources retinol and too much vitamin D. A balanced diet usually provides enough fat-soluble vitamins.

But most Canadians are not able to get enough vitamin D from food only. Osteoporosis Canada recommends all Canadian adults take daily vitamin D supplements. Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health.

Vitamin A from animal sources retinol : fortified milk, cheese, cream, butter, fortified margarine, eggs, liver. Beta-carotene from plant sources : Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin.

Needed for proper absorption of calcium ; stored in bones. Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.

Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds. Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria.

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It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Important Phone Numbers. Top of the page. Topic Overview The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys.

Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health Vitamin A from animal sources retinol : fortified milk, cheese, cream, butter, fortified margarine, eggs, liver Beta-carotene from plant sources : Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin Vitamin D Needed for proper absorption of calcium ; stored in bones Egg yolks, liver, fatty fish, fortified milk, fortified margarine.

Vitamin E Antioxidant; protects cell walls Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds Vitamin K Needed for proper blood clotting Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria.

Credits Current as of: August 22, Current as of: August 22, Home About MyHealth. Include Images Large Print. Part of an enzyme needed for energy metabolism; important for normal vision and skin health.

Milk and milk products; leafy green vegetables; whole grain foods, enriched breads and cereals. Widespread in foods; also produced in intestinal tract by bacteria. Part of an enzyme needed for making new cells; important to nerve function.

Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods. Vitamin A from animal sources retinol : fortified milk, cheese, cream, butter, fortified margarine, eggs, liver Beta-carotene from plant sources : Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin.

The Fat-Soluble Vitamins: A, D, E and K

A Harvard Health article. Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need. Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways.


PDF | The aim of this chapter is to summarize key literature findings regarding the role of micronutrients, mainly vitamins and minerals in health.


Vitamins: Their Functions and Sources

The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Fat-soluble vitamins are vitamins A, D, E, and K.

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