VITAMINS,

ANTIOXIDANTS &

BOGUS VITAMINS

NUTRITION

ILYANA A. CAUSING ENFT-4A

WHAT ARE VITAMINS?

Vitamins are organic compounds required in small

amounts for normal growth and functions of humans and

some animals

These are also nutrients needed to fight off diseases

Vitamins cannot be produce by our body and that is why

we must attain them from the foods we eat or through

supplements

TRIVIA TIME!

GET A PIECE OF PAPER AND PREPARE YOUR PENS!

QUESTION TIME!

Can Vitamin B12 give you more

energy?

Researchers reviewed more than a

decade’s worth of findings and found

that mega doses of vitamin C doesn’t

prevent colds for most people. Some

studies suggest it might help you get

over the symptoms a little faster. But

it won't make them less severe.

Can Vitamin C ward off a cold?

It's important to get enough B12 since

too little of it can cause anemia,

memory loss, confusion, and tingling in

your arms and legs. But little evidence

shows taking it makes you a better

athlete or gives you more energy. A

diet that includes meat, fish, or dairy

products should be enough for that.

What’s the difference between

vitamins and minerals?

Yes No Yes No

a. Our bodies make vitamins, but not

minerals

b. Vitamins are from plants or

animals and minerals is from the

earth

c. Vitamins supply energy while

minerals help make new cells

QUESTION TIME!

What organ can store up to

year’ supply of our Vitamin A

needs?

What vitamins is also called a

“The Sunshine Vitamin”?

Drinking caffeinated drinks all

day can deplete important

nutrient.

Our bodies can produce vitamin D

from sunlight’s ultra-violet rays on our

skin and it is a very important vitamin

for healthy, strong teeth & bones.

However, it is the most toxic vitamin

in high doses.

There nutrients are magnesium,

vitamins A, B1 (thiamin), B2 (riboflavin),

B3 (niacin), B5andthis is why some

teenagers must have depleted supplies

Vitamin D LiverTrue False

BACK TOVITAMINS

There are 13 vitamins that are essential to your body working well

There are 2 types

Fat-soluble vitamins – stored in your fat cells and requires fat in order to be absorbed

Water-soluble vitamins – these are not stored in your body therefore must be replenished daily

Purpose: Vitamins are used in many different ways inside your body. While vitamins do not directly serve as a

source of energy, they do help the enzymes that generate energy from nutrients such as carbohydrates and fats

Fat-SolubleVitamin Source

Vitamin A Orange colored fruits and vegetables: dark leafy greens (kale)

Vitamin D Fortified milk and dairy products, cereals and suns light

Vitamin E Fortified cereals, leafy green vegetables, seeds and nuts

Vitamin K Dark green leafy vegetables and turnip or beet greens

Water-SolubleVitamin Source

Vitamin B1 (Thiamin) Whole grains, enriched grains, liver, nuts and seeds

Vitamin B2 (Riboflavin) Whole grains, enriched grains and dairy products

Vitamin B3 (Niacin) Meat, fish, poultry and whole grains

Vitamin B5 (Pantothenic Acid) Meat, poultry and whole grains

Vitamin B6 (Pyridone) Fortified cereals and soy products

Vitamin B7 (Biotin) Fruits and meats

Vitamin B9 (Folic Acid) Leafy vegetables

Vitamin B12 Fish, poultry, meat and dairy products

Vitamin C Citrus fruits and juices (oranges, grapefruits and bell peppers)

Vitamin Function

Vitamin A Helps maintain healthy teeth, bones, soft tissue, mucus membrane and skin

Vitamin B6 Helps red blood cells and maintain brain function

Vitamin B12 Important for metabolism and maintains central nervous system

Vitamin C Promotes healthy teeth and gums and help absorb iron and wound healing

Vitamin D Helps absorb calcium and maintain teeth and bones

Vitamin E Play a role in formation of red blood cells

Vitamin K Blood would not coagulate without it

Biotin Essential for metabolism of proteins and carbs and production of hormones and cholesterol

Niacin Helps maintain healthy skin and nerves and lowers effect of cholesterol

Folate Needed for production of DNA

Pantothenic Acid Plays a role in the production of hormones and cholesterol

Riboflavin Important for body growth and production of red blood cells

Thiamine Helps body cells change carbs into energy

RECOMMENDATIONS: VITAMIN INTAKE

The Recommended Dietary Allowances (RDAs) for vitamins reflect how much of each vitamin people should get

each day

The amount of vitamins depends on your age and gender. Other factors such as pregnancy and health is also

important

Dietary supplements are another way to get the vitamins you need if the food you eat is not supplying enough

vitamins. Supplements can be helpful during pregnancy and for special medical problems.

If you take supplements, DO NOT take more than 100% of the RDA. Be very careful about taking large amounts

of fat-soluble vitamin supplements -- vitamins A, D, E, and K. Because these vitamins are stored in fat cells, they can

build up in your body and may cause harmful effects.

ANTIOXIDANTS VITAMINS

This refer to any vitamin that possesses antioxidant activity

Why do we need antioxidants?

ANTIOXIDANTVITAMINS

There are 3 major antioxidant vitamins

a. Beta-carotene

b. Vitamin C

c. Vitamin E

These can be found in colorful fruits and vegetables

Antioxidant Vitamin Source

Beta-carotene Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green

peppers, kale, mangoes, turnip and collard greens, nectarines, peaches,

pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines,

tomatoes, and watermelon

Vitamin C Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit,

honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas,

sweet potato, strawberries, tomatoes, and red, green, or yellow peppers

Vitamin E Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts,

papaya, pumpkin, red peppers, spinach, and sunflower seeds

Zinc Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts,

papaya, pumpkin, red peppers, spinach, and sunflower seeds

Selenium Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products

GETTING THE BIGGEST BENEFITS OF ANTIOXIDANTS

If you can’t get enough antioxidants in your diet, some experts recommend

taking a multivitamin that includes minerals, too.

But chances are, you can get what you need from your diet. If you want to

check that you're on track, ask your doctor or a dietitian.

BOGUS VITAMINS

These are substances that are claimed to be vitamins by enterprising quacks, misdirected manufacturer of

supplements and weight-loss and cosmetic product producers.

The substances help sales but are not considered essential therefore can’t be considered vitamins

Savvy promoters call then vitamins and tour their supposed benefits

Health boosters, Youth enhancers and Physical performance enhancers

Examples:

a. Hesperidin

b. Para-aminobenzoic acid (PABA)

c. Pangamic acid

d. Rutin

QUIZ

1. These are nutrients needed to fight off diseases.

2. How many essential vitamins are needed for normal

bodily function?

3. What type of vitamins must be replenished daily?

4. Give one (1) major antioxidant vitamin.

5. Give one (1) example of a bogus vitamin.

1. Vitamins

2. 13

3. Water-soluble vitamins

4. Beta-carotene, Vitamin C or Vitamin E

5. Hesperidin, Para-aminobenzoic acid (PABA),

Pangamic acid or Rutin