Nicole, FabiYo and Caitlin

 Fat-Soluble Vitamins are vitamins A,D,E, and K and dissolve in fat  Water-Soluble Vitamins are the B-complex vitamins and vitamin C and dissolve in water  Toxicity is a poisonous condition

 A vitamin is an organic compound needed in tiny amounts as a nutrient to regulate body processes  Have no calorie value because they yield no energy  Vitamins assist with ◦ Nutrient metabolism ◦ Energy production & release ◦ Tissue maintenance ◦ Normal digestion ◦ Infection resistance

 1912 Casmir Funk coined the world vitamine ◦ Vita means life ◦ Amine- a certain chemical structure that contains nitrogen ◦ E was dropped to avoid the chemical structure of proteins or confusion of the compound  Vitamins help the body release energy needed for physical activity  13 known vitamins ◦ Most referred to a letter  A,C,D,E and K ◦ Most of the B vitamins are known by name  Riboflavin, thiamin, niacin ◦ Different vitamins do not share a typical molecular structure

 Provitamins are compounds that are not vitamins, but the body can convert them into the active form of a vitamin. ◦ EX- beta-carotene is a PV for vitamin A  Found in deep yellow & deep green fruits and veggies 2 Main causes of vitamin deficiency diseases 1)Sufficient amount of a vitamin in the diet 2)Failure of the body to absorb vitamin  Pregnant women need larger amounts of many nutrients including most vitamins

 Necessary for the formation of healthy epithelial tissue, Epithelial cells are the surface cells that line the outside of the body.  Keep skin & hair healthy, keeps eyes free from dryness and infections, helps the lining of the lungs & intestines stay moist & resistant to disease, healthy eye sight  Night blindness- eyes adapt slowly to darkness & night vision becomes poor  RDA-900 micrograms for males 14 & older  RDA-700 micrograms for females 14 & older

 People who drink little milk or eat few vegetables may show signs of vitamin A deficiency ◦ Night blindness ◦ Dry, scaly skin ◦ Fatigue  Vitamin A Toxicity Symptoms ◦ Severe Headaches ◦ Bone Pain ◦ Dry kin ◦ Hair Loss ◦ Vomiting ◦ Liver Damage

 Unique fat-soluble vitamin  With direct exposure of sunlight the body can make all the vitamin D it needs  Helps regulate the levels of calcium in the blood stream  Controls blood calcium levels  Plays a role in maintaining all body tissues  (AI) Adequate intake for VD is 5 micrograms (200 IU) per day for 50 & older. The Ai is higher for the older ones  Helps avoid developing porous, fragile bones

 Inhibits vitamin D production- filters sunlight ◦ Clouds ◦ Smog ◦ Window glass ◦ Sunscreen ◦ Heavy clothing  Food sources containing vitamin D ◦ Fatty fish ◦ Fish oils ◦ Eggs ◦ Butter ◦ Margarine ◦ Vitamin D fortified milk

 Adequate intake for vitamin D ◦ 5 micrograms(200 IU) per day for 50 and older ◦ Helps avoid developing porous fragile bones  Light skinned people can make enough vitamin D to meet the body’s needs in 15 minutes  Dark skinned people take longer time to produce the same amount

 Effects and Deficiencies of V.D. ◦ Rickets - Deficiency disease in children caused by a lack of vitamin D ◦ Without VD not enough calcium is deposited in bones  Causes bones to be soft & misshapen  Leg bones may bow in or out  Chest bones may bulge outward

 Most advertised vitamin  Helps maintain healthy immune & nervous systems  Function in body as antioxidants  Antioxidants- substances that react with oxygen to protect other substances exposure  Help deactivate or transform free radicals  Free Radical – unstable oxygen molecule  Without V.E. tissue damage can lead to disease  RDA is 15 milligrams per day for males and females for 14 and older

 Best Sources ◦ Vegetable oils ◦ Some fruits & vegetables ◦ Margarine ◦ Wheat germ ◦ Multigrain cereals ◦ Nuts ◦ Canola Oil & salad dressings  High temperatures destroy V.E. ◦ Foods processed with high heat lost the V.E.

 Deficiency ◦ Babies-weak & listless ◦ Adults-speech, vision, and muscle coordination ◦ Less toxic than other fat-soluble vitamins ◦ Large doses  Digestive problems  Nausea  May interfere with blood clotting

 Main function- to make proteins needed in coagulation of blood  Coagulation – clotting-process that stops bleeding  Needed to make protein ◦ Helps bones collect the minerals they need for strength  14 to 18 males & females the AI for V.K. is 75 micrograms per day  Good sources of V.K. ◦ Green leafy veggies ◦ Liver ◦ Fruits ◦ Milk ◦ Meat ◦ Eggs ◦ Grain products  Newborns can be at risk for V.K. deficiency  Toxicity is rare

 Plays a role in energy metabolism  Required for normal functioning of the nerves & muscles they control  More calories you burn more thiamin you need  have high daily calorie needs  RDA-Males-1.2 milligrams per day  RDA-Females-1.0 milligrams per day

 Sources ◦ Whole grain breads ◦ Cereal ◦ Refined grain products ◦ Pork products ◦ Dried beans  Nuts  Seeds  Body doesn’t store much thiamin so it needs to be enriched everyday  Beriberi- deficiency disease-body cant perform the tasks required for everyday living

 Helps body release energy from carbohydrates, fats, & proteins  Need it for healthy skin & normal eyesight  Late teen males & females 1.8 and 1.3 milligrams  Sources ◦ Milk ◦ Milk products ◦ Enriched whole grain cereals ◦ Meats ◦ Poultry ◦ Fish  Deficiencies ◦ Inflamed tongue ◦ Cracked skin around the corners of the mouth ◦ Various eye disorders ◦ Mental confusion

 All types are water-soluble  Involved in energy metabolism  Helps keep skin & nervous system healthy  Promotes normal digestion  RDA-Males 14 to milligrams daily  RDA-Females 14 to milligrams daily  Can be toxic with too much consumed through supplements ◦ Dilated blood vessels on surface of skin ◦ Niacin flush  Nausea  Dizziness  Low blood pressure

 Sources ◦ Whole grain ◦ Enriched breads ◦ Cereals ◦ Meat ◦ Poultry ◦ Nuts  Deficiencies ◦ Pellagra  Symptoms  Diarrhea  Dermatitis (dry, flaky skin)  Dementia (insanity)  Death  Poor appetite  weight loss  Weakness

 B complex vitamin  Functions ◦ Promotes growth ◦ Critical to the metabolism ◦ Synthesizing # of vital substances in body  Ai-14 and up-5 milligrams per day  Effects ◦ Rarely a problem ◦ Toxicity is rare

 Function ◦ Helps the release of energy from carbohydrates, fats, proteins ◦ Helps the body makes fats & glycogen ◦ No RDA ◦ Ai-males & females 14 to micrograms per day  Sources ◦ Egg yolks ◦ Yeast ◦ Beans ◦ Nuts ◦ Cheese ◦ Liver  Deficiencies ◦ Abnormal heart rhythms ◦ Pain ◦ Weakness ◦ Nausea ◦ Loss of appetite ◦ Dry, scaly skin ◦ Hairless

 Functions ◦ Synthesizing nonessential amino acids ◦ Needed to convert the amino acid to tryptophan to niacin ◦ Helps make protein  Allows red blood cells to carry oxygen ◦ Affects health of immune & nervous system ◦ RDA  males milligrams per day  females milligrams per day  Females through age M&F 50 and up increases

 Sources ◦ Meats ◦ Fish ◦ Poultry ◦ Dairy products ◦ Some fruits & Veggies ◦ Bananas ◦ Cantaloupe ◦ Broccoli ◦ Spinach  Deficiencies ◦ Rare ◦ Poor amino acid & protein metabolism ◦ Skin disorders ◦ Fatigue ◦ Irritability ◦ Convulsions  Toxicity ◦ Large doses ◦ Numbness in hands & feet

 - B vitamin  function - Help synthesize DNA - Without it cannot divide to form new cells. - Important to women with child beating age.  RDA 14 and up 400 micrograms per daily  RDA-pregnant people need 600 milligrams

 Sources - Dark green leafy wages - Liver - Legumes - Oranges - Cantaloupe - Broccoli  Deficiencies - Increase risk of neural tube damage.

- helps Folate function - needed to growth - Maintenance of healthy nerve tissue - Formation of normal red blood cells - Needed to release energy from fat RDA-m-f-14 and up-2.4 Micrograms/day Sources -meat -Poultry -Fish - Eggs- dairy products

 - assists in formation of collagens - proteins substances holds cell Together - healthy - antioxidant - cartilage - muscles - Blood vessels - Increasing iron and calcium observation - vital to immune system

 Sources Deficiencies - Citrus fruits - Scurvy - Cantaloupe - Tiredness - Strawberries - weakness - sweet peppers - shortness of breath - Broccoli - aching bones - Cabbage - lack of appetite - Potatoes

 Absorption- passage of nutrient from the digestive tract into the circulatory or lymphatic system  - most absorption happens in small Intestine- covered with villi-tiny, finger like projection that give velvety texture - Water – soluble nutrients- dissolve in water - Fat- soluble nutrients-dissolve in fat metabolism.

 all chemicals changes that occur as cells produce energy and material needed to sustain life.  cells use compounds for energy or store to replace cells.  Stores energy as adenosine triphosphate (ATP)  Waste removed through urinary system factor affecting digestion and absorption  Eating habits- need factor  Emotions- reduce stress

 Food allergies- reaction  Physical activity- helps with digestion and metabolism.  Hereditary - 25% of the factors - beyond your control: genetic - staying good physical health can help  Health- promoting choices - choose healthy life style - control diet

- eat 3 or more regular speed meals - balanced nutrients - sleep 8-9 hours daily - healthy weight - stay active - DO NOT SMOKE - Avoid drinking alcohol beverages - Drug free - Resist negative peer pressure  positive peer pressure  Negative peer pressure  Self- confidence

 Factors that contribute to diseases ( present action and altitude are shaping the person you will be in the future).  Risk factors- behavior that influences a person chance of being in reduced or getting a disease Unhealthy lifestyle choices  lifestyle choices account for half of the contribution to head disease, cancer and strokes

 others include nutritional choices(over eating fats and oils), stress management, exercise  Poor environment quality - 1/5 of risk factors - refers to the state of the physical world around you - water you drink, air you breathe, food you eat proper shelter. - jobs hazards – dry wall dust, instruction inadequate health care - about 10% of risk - try for correct diagnosis or not searching a diagnosis - not getting regular check up - not following doctors advice.