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VALUE YOUR VITAMINS
Mother is right when she
says, "Get your vitamins." These substances are just that - vital to life. In
the early 1900s these nutrients in foods were thought to be "amines" or organic
compounds. Since they also appear to be vital to life, they were known as vit-
amines. Unlike the big three nutrients: fats, proteins, and carbohydrates,
vitamins contain no calories and are not sources of energy, yet they work at the
cellular level to help metabolize the nutrients from food. Vitamins are
important to the health and well-being of every family member, so to be your
family's nutritionist, you must know how to value your vitamins.
VITAMIN FACTS YOU SHOULD KNOW
There are thirteen vitamins that are essential for humans. Vitamins are
divided into two categories, according to the way the body absorbs them. Fat-
soluble vitamins (A, D, E, and K) are absorbed with the help of fats in the diet
and are stored in the fats of the body. Because your body can store these
vitamins for a long time, unless your diet is chronically lacking one of these,
it is unusual to have a deficiency of fat-soluble vitamins. The other vitamins:
vitamin C, and the eight B-complex vitamins are water-soluble, meaning they do
not need fat for absorption, yet most are not stored very long in the body.
(Because pantothenic acid and Biotin are found in so many foods and their
deficiencies are rare, they are not included in the following list.) If there's
an excess of these water-soluble vitamins, either from food or from a
supplement, they are flushed through the body rapidly and are eliminated quickly
in the urine.
Except for vitamin D, and a bit of vitamin K, your body cannot make vitamins.
You must get them from foods. So, if your diet is deficient in one or more
vitamins, your body will feel the effects of these missing essentials.
It's best to get your vitamins from foods and not supplements, since one
nutrient in a food may help another one be better absorbed. Except for vitamin
A, it's impossible to overdose on vitamins in food. Vitamin supplements are
drugs, which like any drug have both benefits and risks. Taken in just the
right amount, they can help the body; overdosing, like any drug, has side
effects and may harm the body. If you and your family eat a balanced diet, you
don't need to worry that you or your children are getting enough vitamins. What
is lacking in one food will be found in another. This is particularly true in
fruits and vegetables. Many of the vitamins that are found in vegetables, which
children may shun, are also found in fruits, which most kids enjoy.
VITAMINS
| VITAMINS |
HOW MUCH YOU NEED(RDA) |
WHAT IT DOES |
DEFICIENCY SIGNS |
BEST FOOD SOURCES |
WHAT ELSE YOU SHOULD KNOW |
| A |
Adults and Teens
Females: 800 R.E.
Males: 800
Children
Birth
to 1 year: 375
1 - 3 years: 400
5 - 6 years: 500
7 - 10 years: 700
|
Promotes healthy vision by making retinol, a pigment necessary for the retina
of the eye, to accommodate to night vision; promotes healthy skin and teeth;
boosts immune system.
R.E means retinol equivalents, the unit of measurement of Vitamin A.
|
Night blindness, dry eyes, dry scaly skin, increased
susceptibility to infections
Unlikely since so many foods are rich in either pre-formed vitamin A or its
precursor, beta carotene. |
Liver, carrots, sweet potato, pumpkin, apricots, green
leafy vegetables, mango, cantaloupe, tuna |
Measured in retinol equivalents (RE);
may also see international units (IU), a less precise measurement. One IU is a
little more than three R.E.
Excess (ten times the RDA) can be harmful, causing scaly skin, liver damage,
G.I. upset and birth defects. The only vitamin it's possible to get too much
from food. |
| Beta carotene |
No RDA established |
Beta-carotene is a
precursor to vitamin A, meaning the body converts them to vitamin A according to
its need. The intestines extract from foods the amount of B-carotene the body
needs to make the vitamin A it needs; no more, no less. So the intestines
protect the body from excess vitamin A in case you habitually eat too much food
rich in pre-formed vitamin A. |
Excess may cause yellowish-orange skin, especially in palms and soles
(but not the eye balls). Called "carotenemia" this harmless curiosity
disappears when cutting back on carotenoids. |
Yellow-orange fruit and vegetables
and dark green vegetables: dried apricots, sweet potatoes, carrots, cantaloupe,
peaches, pumpkin, kale, winter squash, mango |
Best to get your vitamin A from beta
carotene, which, in addition to making vitamin A, is an antioxidant that
protects against heart disease and cancer. |
| B-1(Thiamin) |
Adults and Teens
Females: 1.1 mg.
Males: 1.5
Children
Birth
to 1 year:.3 - .4
1 - 3 years: .7
4 - 6 years: .9
7 - 10 years: 1.0
|
Helps cells convert sugars to energy, especially high-
energy utilizing cells in heart and brain. |
Weakness, nervous system malfunction,
heart failure
Deficiency rare in America, except in alcoholics, since alcohol excess impairs absorption of thiamin. |
Whole grains, seeds, nuts:
wheat germ, sunflower seeds, pork, oats, tuna, salmon, avocado, pasta and
cereals (whole grain or fortified), beans, legumes, tofu, artichoke |
This vitamin
was discovered after Japanese sailors (eating a diet high in refined white rice)
died from heart failure, a vitamin B-1 deficiency known as beriberi. When white
rice was replaced with whole grain rice, this condition disappeared.
|
| B-2 (Riboflavin) |
Adults and Teens
Females: 1.3 mg.
Males: 1.7
Children
Birth
to 1 year:
0.4 - 0.5
1 - 3 years: .8
4 - 6 years: 1.1
7 - 10 years: 1.2
|
Like B-1, it acts like a coenzyme, helping to convert
carbohydrates to energy; also essential for red blood cell production |
Dry, scaly, cracked skin; eyes ultrasensitive to bright light; sore red
tongue
Deficiency rare in America. |
Organ meats, dairy products, seafood, egg, meat,
fortified breads and cereals, almonds, tofu, artichoke, beet greens, spinach,
sweet potato |
While less familiar grains (quinoa and amaranth) are medium sources
of thiamin, the popular grains (wheat, barley, rice, oats, corn, and rye) are
not; which is why milk or yogurt is a riboflavin-rich partner to cereal.
Enriched grains contain varying amounts of riboflavin. |
| B-3 (Niacin) |
Adults and Teens
Females: 15 mg.
Males: 19 mg.
Children
Birth
to 1 year:
5 - 6 mg.
1 - 3 years: 9
4 - 6 years: 12
7 - 10 years: 13 |
Like B-1 and B-2, it's a coenzyme in cellular conversion of sugars into
energy, especially in digestive and nervous systems. |
Dry, cracked, inflamed skin; digestive and nervous systems malfunction.
Deficiency rare in developed countries. It's added to a lot of fortified
foods and the body can manufacture niacin from tryptophan, an amino acid found
in many protein foods. |
Seafood: tuna, swordfish, salmon; meat, peanuts and peanut
butter, wheat germ, wheat bran, fortified cereals and pasta, barley, rye,
buckwheat, wild rice, sunflower seeds, potato, avocado, mushroom |
Excessive doses
in supplements may cause flushing of face, tingling of skin and headache; these
annoying symptoms quickly wear off. |
| B-6(Pyridoxine) |
Adults and Teens
Females: 1.6 mg.
Males: 2.0 mg.
Children
Birth
to 1 year:
.3 - .6 mg.
1 - 3 years: 1.0
4 - 6 years: 1.1
7 - 10 years: 1.4 |
Acts like a coenzyme protein metabolism.
Specifically, it helps the cells assemble amino acids into protein parts. Also,
it's needed to help the cells convert proteins and liver glycogen to energy in
case extra energy is needed. Boosts immune system, and helpful in building
brain's neurotransmitters. |
Convulsions, nervous system malfunction; inflamed
skin.
Deficiency rare since B-6 found in most protein foods and typical American
diet is high in protein.
|
Tuna, salmon, avocado, potatoes, meat, bananas, chick peas, prune juice,
sunflower seeds, sweet potato, artichoke, rice bran.
|
Mega doses (100 times the
RDA) taken for months can cause nervous system damage. |
| B-12 |
Adults and Teens
2 micrograms
Children
Birth
to 1 year: .3 - .7
1 - 3 years: .7
4 - 6 years: 1.0
7 - 10 years: 1.4
|
Helps build a strong myelin sheath to insulate nerves;
necessary component in healthy red blood cells. |
Convulsions, nervous system malfunction; inflamed
skin.
Anemia, nerve
damage
|
Seafood, meat, yogurt, milk, cheese, egg
|
Because the liver can store many
years' supply of B-12, deficiencies are rare. Yet, because B-12 is found in
animal sources, vegans need special precautions.
|
C
(Ascorbic Acid) |
Adults and Teens
60 MG.
Children
Birth
to 1 year: 30-35
1 - 3 years: 40
4 - 6 years: 45
7 - 10 years: 45
|
Builds strong connective tissue that stabilizes muscles
and bones; antioxidant; enhances iron absorption; promotes wound healing;
maintains integrity of capillaries; boosts immune system; important in
production of neurotransmitters. |
Convulsions, nervous system malfunction; inflamed
skin.
Bleeding gums, reduced wound healing; easy bruising, decreased immune
function
|
Guava, papaya, cantaloupe, kiwi, strawberries, fresh orange juice, chili
peppers, broccoli
|
RDA of 60 mg. considered by many nutritionists to be low; from
200 to 500 mg. a day may be better for optimal health.
|
| D |
Adults and Teens
200 I.U.
Children
Birth
to 6 mo: 300 I.U.
6 mo. - 24 years:
400 I.U.
|
Promotes
absorption of calcium and phosphorus for strong bones. Sunshine stimulates a
cholesterol-like substance in the skin to make vitamin D. Because of growing
bones, children need more vitamin D than adults. The only vitamin a baby needs
more of than an adult. |
Fragile, easily-fractured bones and weak muscles - a condition called
"rickets."
|
Dietary sources not necessary as long as skin exposed to as little as 15 minutes of sunshine three times a week, which can produce enough vitamin D, vitamin D fortified milk
|
Persons living in cloudy winter climates, indoor-
bound persons, or those with little sun exposure should have vitamin-D fortified
foods.
|
| E |
Adults and Teens
Females: 8 mg.
Males: 10 mg.
Children
Birth
to 1 year: 3 - 4
1 - 3 years: 6
4 - 6 years: 7
7 - 10 years: 7
|
One of the big three antioxidants, along with vitamin C and beta carotene;
protects cell membranes against damage. |
Anemia, neurologic damage, effects of deficiency less clear than with
other vitamins.
|
Polyunsaturated oils and seed: sunflower, safflower, canola,
corn; almonds, peanut butter, wheat germ, tomato puree, avocados, peaches, oat
bran, fortified cerealsTop source: sunflower seeds
|
May have heart-healthy and anticancer benefits.
|
F
(Folic Acid) |
Adults and Teens
400 mcg.
During pregnancy:
800 mcg.
Children
Birth
to 1 year: 25 - 35
1 - 3 years: 50
4 - 6 years: 75
7 - 10 years: 100
|
Acts like a coenzyme that aids in the production of
DNA, the blueprint for cell reproduction. Necessary in red blood cell
production; necessary in formation of spinal bones in fetus. |
Anemia; spina bifida in fetus,
delayed growth. |
Asparagus, pinto beans, lentils, chick peas, artichokes, spinach,
kidney beans, avocados, papaya, wheat germ, fortified cereals
|
Originally made
from spinach leaves (folium, latin for "leaf"), hence called folic acid. To
prevent spina bifida in fetus, pregnant women should get 800 micrograms of folic
acid daily.
|
| K |
Adults and Teens
Females: 65 mg.
Males: 70 mg.
Children
Birth
to 1 year: 5 - 10
1 - 3 years: 15
4 - 6 years: 20
7 - 10 years: 30
|
A vital substance in the blood-clotting mechanism. |
Bleeding, diminished blood clotting
Deficiency is rare since normal resident intestinal bacteria make vitamin K
for the body.
|
Green leafy vegetables, kale, broccoli, onions, lettuce, cabbage,
spinach
|
Vitamin K routinely given to newborns who may be born deficient in
vitamin K.
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