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- 1. TAMARA LINDGREN HW499 The Role Of The Vitamin What You Need And What To Take
- 2. 5 ESSENTIALS OF SELECTING VITAMINS Eat a healthy diet Choose a good Multi-Vitamin Use a good source of Vitamin D Avoid Mega-dose Vitamins Stay away from the “Super Vitamin”
- 3. WHAT YOU NEED Vitamin B1(Thiamine) Vitamin B2(Riboflavin) Vitamin B6 Vitamin B12
- 5. WHAT YOU NEED Vitamin C Vitamin D Vitamin E
- 6. DRI(DAILY RECOMMENDED INTAKE) Vitamin B1-1.2mg for Men and 1.1mg for Women Vitamin B2-1.3mg for Men and 1.1mg for Women Vitamin B6-1.3mg-1.7 for Men and Women(51+years) Vitamin B12-2.4micorgrams for Men and Women
- 7. DRI(DAILY RECOMMENDED INTAKE) Niacin-16.0mg for Men and 14.0mg for Women Folate-400.0micrograms for Men and Women Biotin-30.0micrograms for Men and Women Pantothenic Acid-5.0mg for Men and Women
- 8. DRI(DAILY RECOMMENDED INTAKE) Vitamin C-90.0mg for Men and 75.0mg for Women Vitamin D-200IU for Men and Women Vitamin D-400IU for Men and Women 51-71 years Vitamin D-600IU for Men and Women 71+years Vitamin E-15.0 for Men and Women
- 9. CONCLUSION Supplements should not replace fruits and vegetables. Plants are a great source of vitamins, minerals, and phytochemicals. Plants are also good sources of fiber, which contribute to the recommended daily fiber intake of 20 to 30 grams per day. Having a balanced diet from all food groups will help the general population meet the daily vitamin requirements (Berner, 2013).
- 10. FOR YOUR SAFETY Consult your Health Care Provider Follow the label for recommended use Natural does not always mean “safe” Herbal supplements may contain numerous compounds
- 11. IMPORTANT This information is not intended as medical advice. Please consult your physician or primary care provider if you have any questions or concerns with your health.
- 12. REFERENCES BERNER, C. (2013). Role of Vitamins. American Fitness, 31(6), 60-62. Harvard School of Public Health. (2013) Vitamins. The Bottom Line. Retrieved from: http://www.hsph.harvard.edu/nutritionsource/what- should-you-eat/vitamins NCCAM. (2013). Using Dietary Supplements Wisely. Retrieved from: http://nccam.nih.gov/health/supplements/wiseuse.ht m
Editor's Notes
- There are so many vitamins, supplements, and herbs out there, so it can be very confusing for everyone. I do believe we should keep it simple and not rely so much on so many vitamins, herbs, or supplements.
- It is important to consume a whole food diet that consist of fruits and vegetables, healthy oils, nuts, whole grains, fish, chicken and a limited amount of red meat. Choosing a multi-vitamin should require research. It is important to choose a vitamin that is not synthetic and made with whole foods. It is very important to make sure you also choose a vitamin D supplement especially when you live in an area with low levels of sunlight. Please make sure you stay away from mega dose vitamins and vitamins that claim to be a cure all (Harvard, 2013)
- Vitamin B1 helps break down proteins and carbohydrates for energy. Good sources include fortified cereals and whole or enriched grains. Vitamin B2 plays a role in blood cell formation and energy production. Vitamin B2 is found in almonds, fortified breads and cereals, milk, yogurt, and wheat germ. There are over 100 metabolic reactions that happen in the body that are assisted by Vitamin B6. This includes production of energy and hemoglobin, which is the protein in red blood cells. Good sources are meat, fish, eggs, beans, and seeds. Vitamin B12 is important for getting oxygen to tissues throughout the body. This vitamin is only found in animal products (Berner, 2013).
- Anaerobic and aerobic performance is supported by enough niacin in the body. Having too much or too little can affect performance. Good sources of niacin are meat, fish, poultry, peanut butter, and enriched grains. Folate is needed for cell production, heart health, and protection form birth defects. Good sources of folate are leafy greens, whole-grain breads, and citrus fruits. Biotin is needed in energy production. Good sources are nuts, eggs, and fish. Pantothenic Acid helps breakdown carbohydrates, proteins, and fats into usable energy. Pantothenic Acid is found in all plant and animal foods (Berner, 2013).
- Vitamin C is an antioxidant that protects the body form infection and cell damage. Good sources are citrus fruits and vegetables, such as oranges, grapefruit. Broccoli, and tomatoes. Vitamin D is converted in the body to a hormone. Vitamin D can be made with enough sun exposure, and is needed for calcium absorption to keep bones health and strong. Good source are fortified milk, cod liver, seafood, and eggs. Vitamin E also boost the immune system to fight infections. Good sources are nuts, seeds, vegetable oil, and wheat germ (Berner, 2013).
- BERNER, C. (2013). Role of Vitamins. American Fitness, 31(6), 60-62.
- BERNER, C. (2013). Role of Vitamins. American Fitness, 31(6), 60-62.
- BERNER, C. (2013). Role of Vitamins. American Fitness, 31(6), 60-62.
- BERNER, C. (2013). Role of Vitamins. American Fitness, 31(6), 60-62.
- Please make sure you always consult your health care provider before consuming supplements and always read the label to make sure that you are consuming the proper amount. Remember that even though a label might say that it is “natural” does not mean it is safe. Herbal supplements can contain many compounds and they can also interact with other drugs (NCCAM, 2013)