The document discusses vitamins, which are essential nutrients that have multiple roles in the body. Vitamins work together to carry out body functions, and individual vitamins are multifunctional. Vitamins are most effective when all are present in appropriate proportions. The document outlines the importance of vitamins for growth, immunity, bone strength, wound healing and eyesight. While vitamin supplements can help, synthetic vitamins are not as effective as natural vitamins from food. Food provides vitamins in amounts tailored for the body's needs. The document also discusses fat-soluble and water-soluble vitamins and good food sources for each.

1. Vitamins: Essential
Nutrients
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By: Javier Ponce Jr
HW499-01

2. The Basic Principles of
Vitamins
 They have multiple roles and actions in the
body
 Vitamins work together in carrying out body
functions
 Individual vitamins are multifunctional
 Vitamins function best when all are present in
the appropriate proportions

3. Why Are Vitamins
Important to the body
 They are essentials compounds that help the
body grow and function properly (1)
 Vitamins help boost your immunity
 Strengthen bones, heal wounds
 Improve eye sight

4. The Harms That Vitamins
Supplements Can Have
 According to the Organic Consumers Association in
the USA, man-made vitamins cannot be used by the
body in the same way as natural versions (2)
 Synthetic vitamins are isolated and are not
recognized by the body, they are often excreted in
urine or stored in fat. (2)
 In addition, synthetic vitamins may produce
harmful side-effects. The synthetic version of
vitamin A, retinol palmitate, for example, is
significantly more toxic than the natural form.(2)
 In a study in the American Journal of Clinical
Nutrition in 2008, adults taking 1000mg of synthetic
vitamin C (ascorbic acid) each day developed
problems with energy metabolism. (2)

5. Benefits of Getting
Vitamins From Food
 Eating fruits, vegetables or foods that have
vitamins offer the best natural sources and are
not synthetic
 Foods offer the right amount of vitamins your
body needs, unless you’re an unhealthy
individual with specific deficiency
 Eating healthy food, builds good eating habit to
you and your family
 Supplements and synthetic vitamins can not be
replace with food, as food is the best source to
get the daily vitamins you need everyday

6. Fat-Soluble Vitamins &
Water-Soluble Vitamins
 The fat-soluble vitamins are A, D, E and K
 They are closely associated with body lipids
and are easily stored.
 Their functions are usually related to structural
activities with proteins
 The water-soluble sources are Vitamins C,
Thiamin, Riboflavin, Niacin, Folate, B6, B12,
Biotin
 These vitamins are more easily absorbed and
transported, but they can not be stored like fat-soluble
vitamins.

7. Fat-Soluble Foods
 Grains group; fortified ready-to-eat cereals like
Special K, Cheerios or Wheaties
 Vegetables group; sweet potatoes, spinach,
collard greens, carrots, lettuce(dark green),
peppers, broccoli, brussels sprouts
 Fruit group; cantaloupe, apricots, watermelon
 Meat, Beans, Eggs & Nuts group; chicken, liver,
clams
 Milk group; milk(skim, whole) cheese

8. Water-Soluble Foods
 Food Sources of Vitamin C; tomato juice,
peppers, broccoli, cauliflower
 Strawberries, orange choice, oranges,
cantaloupe, watermelon
 Thiamin foods; Total Raisin Brand, Corn
Flakes, rice, instant oatmeal, green peas,
potatoes, grapes, pork, ham, kidney beans,
baked beans, milk
 The same foods for Niacin & Riboflavin

9. Benefits of Fat-Soluble
Vitamins
 Vitamin A- Helps bone growth, reproduction,
immune system, skin, mucus membranes repel
bacteria and viruses and healthy vision
 Vitamin D- absorption of calcium, immune
system, growth of bones, teeth,
 Vitamin E- strong immunity, healthy skin, eyes,
protect cells from damage, antioxidants,
prevent cancer, diabetes, heart disease
 Vitamin K- prevents blood clotting, bone heath

10. Benefits of Water-Soluble
Vitamins
 Vitamin C- common cold, immune system, cardio
vascular system, prenatal problems, eyes disease,
skin, regulate bleeding and antioxidant
 Thiamin or B1- healthy nervous system, cardio
vascular, muscle tone, digestive system (wall), skin,
liver, eyes, hair and with stand stress
 Riboflavin or B2- production of energy, convert
carbohydrates to sugar to fuel body functions,
processes fats and amino acids and is an antioxidant
 Folate- fetal development, production of red blood
cells, depression
 B12- helps depression, adrenal function, metabolic
process, energy, young or old can benefit from it

11. References
 1. Andrea Cespedes, (September 24, 2014) Why are
vitamins important to your body. Retrieved from:
www.livestrong.com
 2. Anastasia Stephens, (2014) Vitamin supplements :
good or bad? Retrieved from: www.netdoctor.co.uk
 3. Eleanor D. Schkenker, Sara Long Roth, (20110
Williams’ Essentials of Nutrition and Diet Therapy
Tenth Edition. Elsevier Mosby
 Picture #1. Top 5 best anti-aging & beauty vitamins.
www.livingprettynaturally.com
 Picture #2. Multi-Vitamins and Supplements.
www.rebuildingyou.com
 Picture #3. The importance of vitamins in our body.
www.artides.com
 Picture#4. Organic food, vitamins & supplements.
www.thecrunchygrocer.com
 Picture #5. Vitamins. www.kidhealth.org
 Picture #6. Protein: The most important macronutrient.
www.brecontreras.com
 Picture #7 02-Food-hydrates-body-021211.jpg.
www.boldsky.com