Vitamin Functions - Chapter 6 Basic Nutrition

Vitamin K *

Essential for blood clotting and maintenance of strong bones; produced by bacteria in the colon. present in green leafy, broccoli, cabbage.

Vitamin D*

Essential for calcium and phosphorus absorption and homeostasis. "Sunshine Vitamin". Aids in Bone and tooth formation. Fish liver oils provide an abundance of Vitamin D. without it, osteomalacia and osteoporosis develop.

Choline

Essential for liver function

Carotene (A)

Formation of maintenance of skin, hair, and mucous membranes

Biotin

Helper vitamin. -COOH group is a carboxyl group which it lends to any 4 different enzymes that are important in metabolism. Sources include milk, liver, egg yolk, mushrooms, cauliflower.

Pantothenic acid

Helps release energy from fats and vegetables; present in all plant and animal tissues. Integral part of coenzyme A and acyl-carrier protein.

Water-soluble Vitamins

Thiamin, Riboflavin, Niacin, Pathothenic Acid, B6, Folate, B12, Biotin, Vitamin C

Cobalamin (B12)

function of cells of the gastrointestinal tract, bone marrow, and nervous tissue. Aids cell development, functioning of the nervous system, and the metabolism of protein and fat. Found in clams, oysters, milk, eggs, cheese, muscle meats, fish, liver and kidney.

Pyridoxine (B6)

helps build body tissue and aids in metabolism of protein, red blood cell production, glycogenolysis, tryptophan to niacin, neurotransmitter formation, and immune system function. Meat, whole grains, vegetables, and nuts.

Thiamin (B1)

helps the body release energy from carbohydrates during metabolism; nerve function

Riboflavin (B2)

helps the body release energy from protein, fat and carbs during metabolism; growth and muscle tone; helps with antioxidant protection through its role in redox reactions. (reduction-oxidation)

Fat-soluble Vitamins*

A, D,E, and K. Often found in fat-containing foods.

Folate

Aids in genetic material development, involved in red blood cell production, production of DNA, formation of neurotransmitters, and metabolism of amino acids; abundance in leafy greens.

Vitamin E*

Alpha-tocopherol, plays a role in metabolism of all cells. May protect against aging, air pollution, arthritis, cancer, cardiovascular disease, cataracts, diabetes, infection. Sources are polyunsaturated plant oils, wheat germ, whole grains, green leafy, nuts, seeds. Destroyed by heat and oxygen.

Vitamin C (ascorbic acid)

Antioxidant. Deficiency can result in scurvy. Essential for structure of bones, cartilage, muscle, and blood vessels, helps maintain capillaries and gums and aids in absorption of iron.

Vitamin E

Protects blood cells, body tissue, and essential fatty acids from destruction in the body

Niacin

involved in carb, protein, and fat metabolism; lean meats, poultry, fish, peanuts and yeast contain ample amounts of niacin.

Vitamin A*

vision, growth and development, bones and teeth, immune function, and reproduction. Liver, milk, and eggs are right in A. Dark leafy and yellow-orange veggies contain lots of provitamin A carotenoids.