Proteins The Body’s Building Blocks

Vitamins Keep your body tissues healthy Keep your body tissues healthy Help carbohydrates, fats and proteins do their work. Help carbohydrates, fats and proteins do their work. Have antioxidant properties Have antioxidant properties Antioxidants protect body cells from harmful chemicals, certain foods and tobacco smoke.

Water Soluble Vitamins Dissolve in water Dissolve in water Pass easily through the blood stream Pass easily through the blood stream Not stored by the body Not stored by the body Include Vitamin C and the eight B vitamins Include Vitamin C and the eight B vitamins

Fat Soluble Vitamins Absorbed and transported by fat Absorbed and transported by fat Stored by the body Stored by the body Include vitamins A,D,E, and K Include vitamins A,D,E, and K

When you have too much of a vitamin…. Vitamin C – Vitamin C – Nausea, diarrhea, fatigue Thiamine (B 1 ) Thiamine (B 1 ) Rapid pulse, weakness, headache, insomnia Riboflavin (B 2 ) Riboflavin (B 2 ) None reported although potential might exist Niacin (B 3 ) Niacin (B 3 ) Swollen tongue, rash, low blood pressure, diarrhea, nausea, and vomiting Folate (Folic acid) Folate (Folic acid) Diarrhea, problems sleeping, can mask a B 12 deficiency WATER SOLUBLE VITAMINS

Excess Vitamin A Vitamin A Joint pain, dry and itchy skin, cracked lips, nausea, and vomiting, weight loss Vitamin D Vitamin D Kidney stones, fatigue, calcification of soft tissue Vitamin E Vitamin E Dizziness, weakness, increased effect of anticlotting medication Vitamin K Vitamin K Possible jaundice (yellow of skin), interference with anticlotting medications FAT SOLUBLE VITAMINS

When you have too little (deficiency)… Vitamin C Vitamin C Anemia, infections, sore gums (scurvy), muscle pain, joint pain Thiamine (B 1 ) Thiamine (B 1 ) Edema, heart damage, weakness, confusion, paralysis Riboflavin(B 2 ) Riboflavin(B 2 ) Eyes sensitive to sun, skin rash, cracks at the corner of the mouth Niacin(B 3 ) Niacin(B 3 ) Weakness (beriberi), dizzy, loss of appetite, confusion, diarrhea, rash Folate (folic acid) Folate (folic acid) Anemia, smooth red tongue, diarrhea, constipation, infections, confusion, and weakness WATER SOLUBLE VITAMINS

Deficiency Vitamin A Vitamin A Poor teeth and bone growth, night blindness, diarrhea Vitamin D Vitamin D Misshapen bones in children (rickets), softening of bones in adults and bone fractures Vitamin E Vitamin E Anemia and weakness Vitamin K Vitamin K Hemorrhaging (hemophilia) and general bleeding problems FAT SOLUBLE VITAMINS

Proteins Help the body grow and repair Help the body grow and repair 1/5 of your body weight is protein 1/5 of your body weight is protein Hair, eyes, skin, muscles, and bones are made of protein Hair, eyes, skin, muscles, and bones are made of protein Regulate body processes Regulate body processes Made of chemical building blocks called amino acids Made of chemical building blocks called amino acids *Note: Protein is essential, however excess is stored as fat. Also high protein intake can stress kidneys.

Complete Proteins Supply all nine *essential amino acids Supply all nine *essential amino acids Come for animal sources with the exception of soy products Come for animal sources with the exception of soy products i.e. meat, poultry, fish, eggs, dairy products *Essential amino acids are the nine amino acids that the body cannot make. They must be provided by your diet.

Incomplete Proteins Come from plant sources Come from plant sources Lack one or more of the nine essential amino acids Lack one or more of the nine essential amino acids