The Basic Nutrients

Vitamins

Vitamins

Are found in nearly all foods on MyPlate

Do not provide Energy, but are essential because

Regulate body chemistry and body functions.

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Vitamins

Must be Ingested or Eaten

Assist the body in bringing about biochemical reactions so life can be maintained.

Two Groups of Vitamins

Fat Soluble ADEK Transported

through the body and stored in fat

Too much causes toxic overdose

Excess Stored

Water Soluble B & C Transported

through body and dissolved in water.

Too little keeps body from operating at capacity.

Excess Excreted

Vitamin A

Fat Soluble Carotene converts to

Vitamin A Good for Vision

Growth and nerves Liver, Yellow fruits and

vegetables, oranges, pears broccoli

Prevents Night blindness, poor eyesight, poor skin and hair

                                                                   

Night Blindness

Vitamin D

Fat Soluble Strong Bones and

Teeth Sources, Milk, Sun

Fish Oil Prevents Rickets

Rickets

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Vitamin E

Fat Soluble Helps body use energy

foods Antioxidant Cell Membranes Sources Green leafy

vegetables, fruits grains liver, oil fat

Slowdown aging, cancer, and heart disease

Overdose causes blurred vision nausea dizziness

Vitamin K

Fat Soluble Assists with Blood Clotting From Dark Green Vegetables,

cabbage, liver, cauliflower Prevents Hemorrhaging

Vitamin C

Water Soluble Ascorbic Acid Build bones and teeth

and blood Aids in healing Fights Infection Forms Collagen Found in Citrus Fruits,

Cantaloupe, strawberries, pineapple

Prevents Scurvy

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B Vitamins

B1 Thiamin B2 Riboflavin Niacin Folic Acid B6 Pyridoxine B12 Cobalamin

B1 Thiamine

Nerve Tissue, digestive system, appetite, energy

Sources, Milk, grains, poultry, fish, dried beans

Prevents beriberi

B2 Riboflavin

Water Soluble Growth, Nerves

Digestion, works with protein

From milk, grains, green vegetables, meat, fish

Prevents Premature aging

Niacin

Nerves, Tissues, Digestive System

From Milk, Grains, dates, Poultry, fish

Prevents Pellagra

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Folic Acid

Works with B12 and red blood cells

Reduces neural tube damage and birth defects

From Oranges, green vegetables, grains, meats and eggs.

Prevents Anemia

B6 Pyridoxine

Hemoglobin overall good health

Found in Meat vegetables and bananas

Brain and nerve cells the function and make new blood cells

Vitamin B12 Cobalamin

Generation of DNA cells, bone marrow and red blood cells

From Milk, Eggs, Meat

Prevents anemia, damage to intestines

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The Basic Nutrients

Vitamins