Vitamins
What are vitamins?
❑ Essential organic compounds for
body functions.
❑ Sources: Food and supplements
“Did you know?
The word 'vitamin' comes
from 'vital amines'!”
Importance and
Sources of Vitamins
❑Vital for growth, energy, repair.
❑Mostly from whole foods.
“Why are some
cereals and juices
‘fortified’ with
vitamins?”
Fat-Soluble Vitamins
(ADEK)
❑Stored in body fat; can build up
over time.
❑Includes Vitamins A, D, E, and K.
Vitamin A (Night Vision
Vitamin)
❑Roles: Vision, immunity, skin health.
❑Sources: Carrots, liver, dairy, greens.
Xerophthalmia
“Did you know?
Eating too many carrots can turn
your skin orange!”
“Polar bear liver is
too high in Vitamin A
for humans!”
Vitamin D (Sunshine
Vitamin)
❑Functions: Bone health, immunity.
❑Sources: Sunlight, fish, fortified milk.
Why do people with
darker skin often have
lower Vitamin D
levels?”
Vitamin E (Antioxidant
Protector)
❑Functions: Protects cells, immune health.
❑Sources: Nuts, seeds, leafy greens.
“Did you know
Vitamin E is known
as the ‘beauty
vitamin’?”
Vitamin K
(Clotting Vitamin)
❑Functions: Blood clotting, bone health.
❑Sources: Leafy greens, bacteria in gut.
Water-Soluble Vitamins
(B and C)
❑ Not stored in the body; needed daily.
❑ Includes B-complex and Vitamin C.
Vitamin B1 (Thiamine):
The Carbohydrate Converter
❑Key role: Carbohydrate metabolism.
❑Sources: Pork, seeds, legumes, grains.
“Thiamine
deficiency causes
‘beriberi,’
meaning ‘I can’t!’”
Vitamin B2 (Riboflavin):
The Energy Releaser
❑Key role: Energy release from fats,
proteins.
❑Sources: Dairy, eggs, meat, leafy
greens.
“Riboflavin can
turn your urine
bright yellow!”
Vitamin B3 (Niacin):
The Cholesterol Controller
❑Key role: Lowers cholesterol,
metabolism.
❑Sources: Meat, fish, whole grains,
nuts.
“Ever heard of
the ‘niacin
flush’?”
Vitamin B5 (Pantothenic Acid):
The Universal Helper
❑Key role: Energy production,
hormone synthesis.
❑Sources: Grains, meat, legumes.
“Pantothenic
acid is in almost
every food!”
Vitamin B6 (Pyridoxine):
The Protein Processor
❑Key role: Protein metabolism, immune
function.
❑Sources: Fish, potatoes, bananas,
grains.
“B6 helps reduce
morning sickness!”
Vitamin B7 (Biotin):
The Beauty Vitamin
❑Key role: Skin, hair, and nail health.
❑Sources: Eggs, nuts, legumes.
“Biotin is in
many beauty
products!”
Vitamin B9 (Folate):
The DNA Builder
❑Key role: DNA synthesis, cell division.
❑Sources: Leafy greens, beans, grains.
“Folate is
crucial during
pregnancy.”
Vitamin B12 (Cobalamin):
The Nerve Protector
❑Key role: Nerve health, red blood
cell production.
❑Sources: Meat, dairy, fortified
cereals.
“B12 is only
found in animal
products!”
Vitamin C (Ascorbic Acid):
The Immune Booster
❑Key role: Immunity, skin repair.
❑Sources: Citrus fruits, strawberries,
peppers.
Vitamin Deficiency
and Toxicity
❑Deficiency: Poor health and
function.
❑Toxicity: Possible with excess
intake.
The Power of Vitamins
❑ Vitamins support every body’s
function.
❑ Balanced diet is best.
