NUTRITION: Vitamins Explained

Vitamin A – Retinal, Retinal & Retinoic Acid
• Fat-soluble vitamin
• Helps differentiate cells. Essential for reproduction
• Central component for healthy vision
• Nourishes cells in various structures of the eye
• Required during pregnancy to stimulate normal growth and development of the fetus
• Influence the function and development of sperm, ovaries and placenta and is vital for the reproductive process

• Examples
- Eggs & Dairy
- Salmon and Fish
- Yellow Fruits
- Blueberries

Vitamin B1 – Thiamin
• Water-soluble vitamin
• Breaks down carbohydrats, fat and protein
• Every cell requires Vitamin B1 to form adenosine triphosphate
• Essential for proper functioning of nerve cells

• Examples
- Whole Grains
- Meat
- Nuts
- Legumes

Vitamin B2 – Riboflavin
• Water-soluble vitamin
• Help process amino acids and fats
• Activate vitamin B6 and folic acid
• Converts carbohydrates to adenosine triphosphate
• Can act as anti-oxidant

• Examples
- Fish
- Leafy Green veggies
- Eggs & Dairy
- Meat & organ meats
- Whole Grains

Vitamin B3 – Niacin
• Required for cell respiration
• Helps release energy in carbs, fats and protein
• Supports proper circulation and healthy skin, functioning of the nervous system

• Examples
- Poultry & Meats
- Nuts
- Whole Grains
- Fish
- Dairy Products

Vitamin B5 – Pantothenic Acid
• Release energy from sugar and fat
• Important in the production of fats
• Modify shape of proteins

• Examples
- Peas & Beans
- Meats
- Whole Grains
- Poultry
- Fruits

Vitamin B6 – Pyridoxal, Pyridoxamine & Pyridoxine
• Water-soluble vitamin
• Part of vitamin B complex
• Plays a role in the synthesis of antibodies by the immune system
• Helps maintain normal nerve function and formation of red blood cells
• Required for the chemical reaction needed to digest proteins
• Higher protein intake the higher the need for vitamin B6

• Examples
- Bananas
- Potatoes
- Meats & Organ meats
- Fish & Poultry
- Leafy Green Vegetables

Vitamin B9 – Folic acid
• Necessary for cell replication and growth
• Helps form building blocks of DNA
• Needed for protein synthesis
• Important for rapidly growing tissues such as those of a fetus and rapidly generating cells, like red blood cells

• Examples
- Bran Cereals
- Tea
- Fermented Foods
- Offal Meats
- Leafy Green Vegetables

Vitamin B12 – Cyanocobalamin
• Water soluble vitamin
• Needed for normal nerve cell activity, DNA replication and production of mood-affecting substances
• Vitamin B12 acts with folic acid and B6 to control homocysteine levels, which has been linked an increased risk of coronary disease.

• Examples
- Fish
- Dairy Products
- Fermented Foods
- Meats
- Eggs

Vitamin C – Ascorbic Acid
• Essential water soluble vitamin
• Acts as antioxidant, protecting LDL cholesterol from oxidative damage (damaged LDL leads to heart disease)
• Needed to make collagen. a substance that strengthens many parts of the body
• Aids in the formation of liver bile, which helps detoxify alcohol and other substances

• Examples
- Sprouts
- Citrus fruits
- Red Peppers & Tomatoes
- Berries
- Broccoli & Spinach

Vitamin C – Ascorbic Acid
• Essential water soluble vitamin
• Acts as antioxidant, protecting LDL cholesterol from oxidative damage (damaged LDL leads to heart disease)
• Needed to make collagen. a substance that strengthens many parts of the body
• Aids in the formation of liver bile, which helps detoxify alcohol and other substances

• Examples
- Sprouts
- Citrus fruits
- Red Peppers & Tomatoes
- Berries
- Broccoli & Spinach

Vitamin D – Calcitriol
• Fat –soluble vitamin
• Helps maintain blood levels of calcium
• Help keep calcium in the body and therefore spare the calcium that is stored in the bones
• Transfer calcium from the bone to the blood, though the overall effects of vitamin D on the bones is complicated
• Certainly necessary for healthy bones and teeth

• Examples
- Milk
- Fatty Fish
- Eggs
- Organ Meats
- Sunlight

Vitamin E – Alpha-Tocopherol
• Antioxidant that protects cell membranes and other fat-soluble parts of the body from damage
• Helps reduce the risk of heart attacks
• Plays a role in the body’s ability to process glucose
• Some studies suggest that it may prevent and treat diabetes
• Directly effect inflammation, blood cell regulations, connective tissue growth.

• Examples
- Whole Grains
- Avocado
- Nuts & Seeds
- Organ Meats & Eggs
- Veggies & Vegetable Oils

Vitamin H – Biotin
• Part of B-complex
• Involved in energy production, synthesis of fatty acids
• Supports nervous system growth

• Examples
- Meat & Poultry
- Dairy products
- Oats & Grain
- Mushrooms & Nuts
- Soya Beans & Legumes

Vitamin K – Phylloquinone & Menaquinone
• Necessary for proper bone growth and blood coagulation, by transporting calcium in the body.
• Used to treat overdose of the drug warfarin

• Examples
- Seaweed
- Eggs
- Whole Grains
- Polyunsaturated Oils
- Leafy Vegetables