The A, B, C Of Vitamins

HOME BLOG ARTICLES TOUR FAQ AFFILIATES SUPPORT PRICING AND SIGNUP MEMBERS The A, B, C of Vitamins Posted on August 26, 2009 Vitamins fall into two main categories: the fat soluble (A, D, E and K) and the water soluble (B and C). The fat soluble vitamins are absorbed into the bloodstream and stored in the liver. They are not required to be replenished on a daily basis. However, those that are water soluble do need to be topped up regularly as the body cannot store them. Each vitamin serves a vital function within the body and the following table outlines what each one does and gives examples of the foods it is found in. The table also provides information on the recommended daily allowance (RDA) or the guidelines for adequate intake (AI) for an average adult (AI values are marked with *). Vitamin Adult RDA Food Sources Functions / AI* Biotin 30* μg/d Liver and smaller amounts in fruits and Essential in the breakdown of carbohydrates, lipids, and meats proteins in the body. Choline 550* mg/d Milk, liver, eggs and peanuts Assists in prevention of heart disease. (males), 425* mg/d (females) Folate (Also known 400 μg/d Enriched cereal grains, dark leafy Coenzyme in the metabolism of nucleic and amino acids; as: Folic acid, vegetables, enriched and whole-grain prevents megaloblastic anemia; reduces risk of spina bifida in Folacin, breads and bread products, fortified, developing babies. Pteroylpolyglutamates ready-to-eat cereals Vitamin B3 (Also 16 mg/d Meat, fish, poultry, enriched and Coenzyme or cosubstrate in many biological reduction and known as: Niacin) (males), 14 wholegrain breads and bread products, oxidation reactions — thus required for energy metabolism mg/d fortified ready-to-eat cereals (females) Pantothenic Acid 5* mg/d Chicken, beef, potatoes, oats, cereals, Coenzyme in fatty acid metabolism. Assists with metabolism tomato products, liver, kidney, yeast, egg of protein, carbohydrate and fat and helps maintain healthy yolk, broccoli, wholegrains skin, hair and immune system. Vitamin B2 (Also 1.3 mg/d Organ meats, milk, bread products and Coenzyme in numerous redox reactions. Releases energy known as: Riboflavin) (males), 1.1 fortified cereals from carbohydrates and helps maintain healthy skin, hair and mg/d nervous system. (females) Vitamin B1 (Also 1.2 mg/d Enriched, fortified, or whole-grain Coenzyme in the metabolism of carbohydrates and branched known as: Thiamin, (males), 1.1 products; bread and bread products, mixed chain amino acids. Releases energy from carbohydrates and Aneurin) mg/d foods whose main ingredient is grain, and helps maintain healthy digestive and nervous systems. (females) ready-to-eat cereals Vitamin A 900 μg/d Liver, dairy products, fish, darkly colored Required for normal vision, gene expression, reproduction, (males), 700 fruits and leafy vegetables embryonic development, immune function healthy skin and μg/d linings of the nose, throat and digestive tract. (females) Vitamin B6 (Also 1.3 to 1.7 Fortified cereals, organ meats, fortified Coenzyme in the metabolism of amino acids, glycogen and known as: mg/d (males), soy-based meat substitutes fat. Promotes red blood cell manufacture and maintains Pyridoxine) 1.3 to 1.5 healthy immune system. mg/d (females) Vitamin B12 (Also 2.4 μg/d Fortified cereals, meat, fish, poultry Coenzyme in nucleic acid metabolism; prevents known as: megaloblastic anemia. Assists red blood cell formation and Cobalamin) energy metabolism. Vitamin C (Also 90 mg/d Tomatoes, tomato juice, potatoes, brussel Cofactor for reactions requiring reduced copper or iron known as: Ascorbic (males), 75 sprouts, cauliflower, broccoli, strawberries, metalloenzyme and as a protective antioxidant. Maintains acid, mg/d cabbage and spinach, citrus fruits healthy bones, teeth, gums, connective tissue, blood Dehydroascorbic (females) vessels. Assists immune function and iron absorption. acid) Vitamin D (Also 5* to 15* Fish liver oils, flesh of fatty fish, fortified Maintain serum calcium and phosphorus concentrations. known as: Calciferol) μg/d eggs from hens that have been fed vitamin Builds strong bones. D, fortified milk products and fortified cereals. Also provided by sunlight. Vitamin E 15 mg/d Vegetable oils, unprocessed cereal grains, A metabolic function has not yet been identified. Vitamin E’s nuts, fruits, vegetables, meats major function appears to be as a nonspecific chainbreaking antioxidant. Vitamin K 120* μg/d Green vegetables (collards, spinach, salad Coenzyme during the synthesis of many proteins involved in (males), 90* greens, broccoli), brussel sprouts, blood clotting and bone metabolism μg/d cabbage, plant oils and margarine (females) Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA Using plan:one makes sure that you get the vitamins you need to achieve the fastest results from your training program. © 2009 Ancore Digital. All Rights Reserved. About | Contact | Legal | Privacy

The A, B, C Of Vitamins

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The A, B, C Of Vitamins — Document Transcript