The document discusses vitamins, which are essential nutrients that have multiple roles in the body. Vitamins work together to carry out body functions, and individual vitamins are multifunctional. Vitamins are most effective when all are present in appropriate proportions. The document outlines the importance of vitamins for growth, immunity, bone strength, wound healing and eyesight. While vitamin supplements can help, synthetic vitamins are not as effective as natural vitamins from food. Food provides vitamins in amounts tailored for the body's needs. The document also discusses fat-soluble and water-soluble vitamins and good food sources for each.
2. The Basic Principles of
Vitamins
They have multiple roles and actions in the
body
Vitamins work together in carrying out body
functions
Individual vitamins are multifunctional
Vitamins function best when all are present in
the appropriate proportions
3. Why Are Vitamins
Important to the body
They are essentials compounds that help the
body grow and function properly (1)
Vitamins help boost your immunity
Strengthen bones, heal wounds
Improve eye sight
4. The Harms That Vitamins
Supplements Can Have
According to the Organic Consumers Association in
the USA, man-made vitamins cannot be used by the
body in the same way as natural versions (2)
Synthetic vitamins are isolated and are not
recognized by the body, they are often excreted in
urine or stored in fat. (2)
In addition, synthetic vitamins may produce
harmful side-effects. The synthetic version of
vitamin A, retinol palmitate, for example, is
significantly more toxic than the natural form.(2)
In a study in the American Journal of Clinical
Nutrition in 2008, adults taking 1000mg of synthetic
vitamin C (ascorbic acid) each day developed
problems with energy metabolism. (2)
5. Benefits of Getting
Vitamins From Food
Eating fruits, vegetables or foods that have
vitamins offer the best natural sources and are
not synthetic
Foods offer the right amount of vitamins your
body needs, unless you’re an unhealthy
individual with specific deficiency
Eating healthy food, builds good eating habit to
you and your family
Supplements and synthetic vitamins can not be
replace with food, as food is the best source to
get the daily vitamins you need everyday
6. Fat-Soluble Vitamins &
Water-Soluble Vitamins
The fat-soluble vitamins are A, D, E and K
They are closely associated with body lipids
and are easily stored.
Their functions are usually related to structural
activities with proteins
The water-soluble sources are Vitamins C,
Thiamin, Riboflavin, Niacin, Folate, B6, B12,
Biotin
These vitamins are more easily absorbed and
transported, but they can not be stored like fat-soluble
vitamins.
8. Water-Soluble Foods
Food Sources of Vitamin C; tomato juice,
peppers, broccoli, cauliflower
Strawberries, orange choice, oranges,
cantaloupe, watermelon
Thiamin foods; Total Raisin Brand, Corn
Flakes, rice, instant oatmeal, green peas,
potatoes, grapes, pork, ham, kidney beans,
baked beans, milk
The same foods for Niacin & Riboflavin
9. Benefits of Fat-Soluble
Vitamins
Vitamin A- Helps bone growth, reproduction,
immune system, skin, mucus membranes repel
bacteria and viruses and healthy vision
Vitamin D- absorption of calcium, immune
system, growth of bones, teeth,
Vitamin E- strong immunity, healthy skin, eyes,
protect cells from damage, antioxidants,
prevent cancer, diabetes, heart disease
Vitamin K- prevents blood clotting, bone heath
10. Benefits of Water-Soluble
Vitamins
Vitamin C- common cold, immune system, cardio
vascular system, prenatal problems, eyes disease,
skin, regulate bleeding and antioxidant
Thiamin or B1- healthy nervous system, cardio
vascular, muscle tone, digestive system (wall), skin,
liver, eyes, hair and with stand stress
Riboflavin or B2- production of energy, convert
carbohydrates to sugar to fuel body functions,
processes fats and amino acids and is an antioxidant
Folate- fetal development, production of red blood
cells, depression
B12- helps depression, adrenal function, metabolic
process, energy, young or old can benefit from it
11. References
1. Andrea Cespedes, (September 24, 2014) Why are
vitamins important to your body. Retrieved from:
www.livestrong.com
2. Anastasia Stephens, (2014) Vitamin supplements :
good or bad? Retrieved from: www.netdoctor.co.uk
3. Eleanor D. Schkenker, Sara Long Roth, (20110
Williams’ Essentials of Nutrition and Diet Therapy
Tenth Edition. Elsevier Mosby
Picture #1. Top 5 best anti-aging & beauty vitamins.
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Picture #2. Multi-Vitamins and Supplements.
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Picture #3. The importance of vitamins in our body.
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Picture#4. Organic food, vitamins & supplements.
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Picture #5. Vitamins. www.kidhealth.org
Picture #6. Protein: The most important macronutrient.
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Picture #7 02-Food-hydrates-body-021211.jpg.
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