Niacin Functions: Needed for energy, metabolism Proper digestion Healthy nervous system Deficiencies: Causes Pellagra Which causes rash, diarrhea, dementia. Found in lean meat, poultry, and liver

Riboflavin Functions: energy metabolism, building tissue, and helps maintain good vision. Deficiencies: * Red, itchy eyes * Night blindness * Cataracts * Migraines * Peripheral neuropathy * Mild anemia (secondary to interference with iron absorption) * Fatigue * Malignancy (esophageal and cervical dysplasia) found in dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products.

Vitamin E Functions –Maintains healthy immune and nervous systems –Acts as an antioxidant –Protects cells of the lungs –Vitamin E and other antioxidants help deactivate or transform other free radicals

Sources Fruits and vegetables and vegetable oils

Deficiencies Babies who are born premature don’t contain vitamin E These deficiencies cause red blood cells to break, a condition called erythrocyte hemolysis, this makes babies weak Effects on adults include speech, vision and muscle coordination Excessive amounts may interfere with blood clotting

Vitamin K Functions Vitamin K is needed for blood coagulation It makes proteins for bones that allow them to collect minerals for strength

Sources Green vegetables Liver

Dificiencies There are very few cases of vitamin K deficiencies Generally happens when you take antibiotics that kill intestinal bacteria Newborns usually have a deficiency because they haven’t developed intestinal bacterial Excess amounts can cause jaundice, yellow skin or brain damage

B12 By Ty Ray, Nathan Clifford, and Hanna Frakes

B12 Functions Helps folate function Needed for growth Maintenance of healthy nerve tissue Formation of normal red blood cells Release of energy from fat

B12 Sources Meat Poultry Fish Eggs Dairy Products

B12 Deficiencies Pernicous Anemia

Folate Functions: 1) help synthesize DNA 2) keep women’s babies from developing neural tube damage Found in: Leafy green veggies, liver, legumes, oranges, cantaloupe, broccoli Deficiency Consequences:  Newborns: neural tube damage  Fragile red blood cells  Feeling weak and tired; diarrhea, increased risk of infection

Thiamin Functions Functions -helps the body cells convert carbohydrates into energy -essential for the functioning of the heart, muscles, and nervous system

Thiamin Food sources It’s found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans. Dairy products, fruits, and vegetables are not very high in thiamine, but when consumed in large amounts, they become a significant source

Deficiency Disease of Thiamin A deficiency of thiamine can cause weakness, fatigue, psychosis, and nerve damage In severe thiamine deficiency, brain damage can occur Thiamine deficiency in the United States is most often seen in those who abuse alcohol (alcoholism). A lot of alcohol makes it hard for the body to absorb thiamine from foods

Vitamin C Functions required for the growth and repair of tissues in all parts of your body necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels healing of wounds, and for the repair and maintenance of cartilage bones, and teeth. Aging Antioxidant

Vitamin C Food Sources All fruits and vegetables sources high this vitamin are green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Too much Vitamin C results in… Upset stomach Diarrhea

Too little Vitamin C Results in… * Dry and splitting hair Gingivitis (inflammation of the gums) * Bleeding gums * Rough, dry, scaly skin * Decreased wound-healing rate Easy bruising Nosebleeds Weakened tooth enamel Swollen and painful joints Anemia Decreased ability to fight infection Possible weight gain because of slowed metabolism

Deficiency Disease of Vitamin C Scurvy

Vitamin A Functions: Vitamin A is needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light. Sources: Vitamin A is found in dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. Deficiency: One of the roles vitamin A has in human organism is to maintain the vision.

Vitamin D Functions: Vitamin D promotes absorption and use of calcium and phosphate for healthy bones and teeth. Vitamin D sources: Vitamin D is found in milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. Vitamin D deficiency symptoms are depression, chronic fatigue, weight loss, diabetes, heart disease, stroke and osteoporosis.

Riboflavin Functions Helps the body release energy from carbohydrates, fats, and proteins. Need it for healthy skin and normal eyesight

Riboflavin cont. Food Sources Milk and milk products are excellent food sources Enriched and whole grain cereals, meats, poultry and fish are also good sources of Riboflavin

Riboflavin cont. Deficiency Disease People who do not drink milk or eat milk products may have a risk of getting a deficiency Include: Inflamed tongue Cracked skin around corners of the mouth Various Eye Disorders Mental confusion Extra riboflavin is excreted in the Urine

(Also known as vitamin B5)

Functions Promotes growth Part of a coenzyme that is critical to the metabolism of the energy nutrients Involved in synthesizing a number of vital substances in the body

What happens when you don’t have enough B5? not enough studies have been made to know the RDA for B5. A.I. for people 14 and up is 5 mg. B5 is very common in most food and there are rarely deficiencies. The only one is toxicity but that is rare.

Where to find it… Very common in most foods. –Wheat bran –Yeast –Eggs –Many more…