Nutrition 1000 Vitamins
Nutrition 1000 Vitamins NUTR 2105
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This 4 page Class Notes was uploaded by Kara Fields on Monday April 4, 2016. The Class Notes belongs to NUTR 2105 at East Carolina University taught by Kimberly Lukhard in Fall 2016. Since its upload, it has received 58 views. For similar materials see Nutrition Science in Nutrition and Food Sciences at East Carolina University.
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Date Created: 04/04/16
Nutrition 1000 Vitamin Notes Fat soluble vitamins A, D, E, and K. 1.) Are essential. a. Must obtain in diet, not produced. b. Needed in smaller amounts. i. Can be toxic in high doses. 2.) Vitamins A, C, and E and Beta Carotene are antioxidants. a. Substance that neutralize free radicals. i. Unstable oxygen containing molecules. b. Spinach is rich in betacarotene. (Vitamin A) 3.) Vitamins can be destroyed by air, water, or heat. Beta Carotenes A.)Vitamin D bone health a. Sunshine i. The darker you are, the longer you need in the sun. b. Foods such as… i. Salmon ii. Fortified Milk iii. Mushrooms B.) Vitamin E a. Major fat soluble b. Super antioxidant vitamin c. Helps cells fight off disease and aging. d. Foods such as… i. Spinach ii. Avocados iii. Peanut Butter iv. Sunflower Seeds *Can cause blood clots in large doses. May impair blood clots. C.)Vitamin K a. Important for blood clotting. b. Given to newborns to start the colon and vitamin K production. c. Helps heal cuts. d. Good for bones. e. Foods such as… i. Cooked spinach ii. Leafy greens Water Soluble Vitamins D.)Vitamin C a. Ascorbic acid b. Antioxidant vitamin c. Helps fight disease d. Scurvy preventable by lime juice. e. Foods such as… i. Citrus foods *Smokers need more…but too much becomes a laxative. E.) Vitamin B1 Thyamin a. Neurological function b. Convert food into energy c. Energy Metabolism d. Foods such as… i. Whole grains e. Beri Beri and Wernic Korsicaugh (impacts thinking, eyes, ability to stand) are the deficiency symptom F.) Vitamin B2 Ryboflavin a. Foods such as… i. Milk ii. Fish iii. Yogurt iv. Grains b. Energy metabolism c. Keeps cells healthy *If you are deficient in this, you are in deficient in B1 also, and vice versa. Excess is excreted in urine (bright yellow color). G.) B3 Niacin a. Energy Metabolism b. Synthesize fat and cholesterol c. Keep skin cells healthy d. Bright red, itching, and burning skin H.) B6 Pyrodoxine a. Metabolism fats and carbs, and breaks down glycogen b. Crucial in treatment of Depression. *UL is 100 mg a day to prevent nerve damage. I.) Folate a. Good for Iron. b.) Important for pregnancy J.) B12 Cabalamine a. only found in animal foods K.) Pantothenic Acid and Biotin a. Helps hair, skin, and nails. Fat Soluble (4) Vitamins A, D, E, and K Antioxidants Vitamins A, C, E, BetaCarotene Water Soluble Vitamins C (ascorbic acid) , B1 (Thyamin) Bone Health Vitamins D, K, A Blood Health Vitamins C increase Iron Absorption B12, B6, Folate, K Cardiovascular Disease Vitamins B6, B12, C, E, Folate
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