Vitamins are organic, non energy yielding, compounds that are vital nutrients for health. They are used in a diverse array of functions in our bodies, from hormone-like purposes, regulators of cell and tissue growth, antioxidants, and enzyme catalysts and cofactors. All essential vitamins are available to us in sufficient quantities in food, with supplementation a very rare necessity for most individuals. Below is a basic outline on the amount of vitamins you need on a daily basis, purpose of the compound, and foods you can find it in.
Vitamin A ? Retinol, retinal, and carotenoids (ex. beta carotene)
Vitamin A is a fat-soluble vitamin with retinol used in the vision cycle, cellular differentiation, gene expression, and growth and carotenoids used as an antioxidant in eye health, heart disease, cell growth, cellular differentiation and proliferation. Without sufficient intake of vitamin A, night blindness, xerophthalmia, anorexia, retarded growth, increases susceptibility to infection, and decreased cell differentiation can occur.
Recommended Daily Allowance
Males: 900 ug/day
Females ? 700 ug/day
Sources: Retinoids (liver, cheese, fish,), Carotenoids (yellow, orange, and red fruits)
- Liver, Danelion, Carrot, Broccoli, Sweet Potato, Kale, Spinach, Pumpkin, Melon, Egg, Epricot, Papaya, Mango, Pea, Milk
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Vitamin C ? Asorbic acid
Vitamin C is a water soluble vitamin that is used as a cofactor of at least eight enzyme reactions including collagen, carnitine, and catecholamine synthesis. It also acts as an antioxidant, reversing oxidation by donating electrons and hydrogen ions, giving free radicals an electron, and regenerating vitamin E and glutathione. Lack of vitamin C will cause a disease called scurvy.
Recommended Daily Allowance
Males ? 90 mg/day
Females ? 75 mg/day
Upper Limit ? 2000 mg/day
Sources:
- Citrus, Broccoli, Brussels sprouts, Green peppers, Cantaloupe, Strawberries, Papaya
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Vitamin D ? Cholecalciferol (D3) or ergocalciferol (D2)
Vitamin D is a fat soluble vitamin that regulates calcium and phosphorus. Inadequate amounts of vitamin D can cause Rickets disease in children which creates bow leg, spinal, pelvis, and thoracic deformities. In adults, deficiencies cause osteomalacia which results in bone pain and soft bones. Vitamin D is found in a variety of foods, but the best source is the sun, in which our body can synthesize sufficient Vitamin D from as little as 15 minutes of sun exposure 2-3 days a week.
Daily Recommended Intake
Males ? 5 ug/day for 9-30 years old and 10 ug/day over 50 years old
Females ? 5 ug/day for 9-30 years old and 10 ug/day over 50 years old
Sources:
- Beef, Eggs, Milk/Dairy, Salmon, Tuna, Plants, Sunlight
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Vitamin E ? Tocopherol
Vitamin E is a fat soluble vitamin that helps maintain cell membranes, preserve red blood cells, act as an antioxidant, and reduces cholesterol levels. Tocopherol also can aid in cancer prevention as it decreased cell proliferation and tumor growth.
Adequate Intake
15 mg/day for males and femailes
Sources:
- Canola, Olive, Sunflower, Safflower, and Cottonseed Oils, Peanut butter, Whole grains, Legumes
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Vitamin K
Vitamin K is a fat soluble vitamin that aids in blood clotting. Clotting, or binding, orblood cells is an essential function of humans as it is used to ensure that injuries can be repaired and healed, without over bleeding.
Adequate Intake
Males ? 120 ug/day
Females ? 90 ug/day
Sources:
- Leafy greens, Broccoli, Cabbage, Oils
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Key Terms and Definitions
Differentiation ? A process when a cell becomes more specialized
Proliferation ? Also known as cell growth
Xerophthalmia ? Medical condition where the eye cannot produce tears.
ug= micrograms, 10?6?grams
Water Soluble and Fat Soluble Vitamins ? Dictates how the vitamin is absorbed and processed. Water soluble dissolve in water and can be excreted by the body in excess, thus toxicity doesn?t occur. Fat soluble vitamins are absorbed through the intestinal tract with help from fats. These can be toxic if taken in excess.
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References:
- Key terms and Definitions from Wikipedia.org
- Vitamin RDAs, Sources, and other information from HUN 3226 ? Intermediary Metabolism of Nutrients II at Florida State University
Source: http://www.aspirefitnessandhealth.com/nutrition-101-vitamins/
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