Water-Soluble Vitamins

• Nine total
• The body excretes excess water-soluble vitamins if blood levels rise too high
• Fruits: 2 cups every day; Vitamin A, C, Folate
• Vegetables: 2 1/2 cups every day; Vitamin A, C, K, riboflavin, folate
• Dairy: 3 cups every day; Riboflavin, vitamins A, D, B₁₂
• Grains: 6 oz. every day; niacin, riboflavin, thiamin, folate
• Protein Foods: 5 1/2 oz. every day; vitamins B₆, B₁₂, D, niacin, biotin, thiamin

Thiamin

• Meat, pork, liver, fish, poultry, whole-grain and enriched breads, cereals and grain products, nuts legumes
• Helps enzymes release energy from carbohydrates 
• Supports normal appetite and nervous system function
• Beriberi: edema, heart irregularity, mental confusion, muscle weakness, apathy, impaired growth

Riboflavin

• Milk, leafy green vegetables, yogurt, cottage cheese, liver, meat, whole-grain or enriched breads, cereals and grain products
• Helps enzymes release energy from carbs, fat, and protein
• Promotes healthy skin and normal vision
• Eye problems, skin disorders around the nose and mouth, magenta tongue, hypersensitivity to light

Niacin

• Meat, eggs, poultry, fish, milk, whole-grain or enriched breads, cereals and grain products, nuts, legumes, and peanuts
• Helps enzymes release energy from energy nutrients
• Promotes health of skin, nerves, and digestive system
• Pellagra: flaky skin rash on parts exposed to sun
•     Causes loss of appetite, dizziness, weakness, irritability, fatigue, mental confusion, indigestion, delirium

Vitamin B₆

• Meat, poultry, fish, shellfish, legumes, fruits, soy products, whole-grain products, green leafy vegetables
• Protein and fat metabolism
• Formation of antibodies and red blood cells
• Helps convert tryptophan into niacin
• Nervous disorders, skin rash, muscle weakness, anemia, convulsions, kidney stones

Folate

• Green leafy vegetables, liver, legumes, seeds, citrus fruits, melons, enriched breads, cereals and grain products
• Red blood cell formation
• Protein metabolism
• New cell division
• Anemia, heartburn, diarrhea, smooth red tongue, depression, poor growth, neural tube defects, increased risk of heart disease, stroke, and certain cancers

Vitamin B₁₂

• Animal products: meat, fish, poultry, shellfish, milk, eggs
• Fortified cereals
• Helps maintain nerve cells
• Red blood cell formation
• Synthesis of genetic material
• Anemia, smooth red tongue, fatigue, nerve degeneration progressing to paralysis

Pantothenic Acid

• widespread in foods
• Coenzyme in energy metabolism
• rare: sleep disturbances, nausea, fatigue

Biotin

• Widespread in food
• Coenzyme in energy metabolism
• Fat synthesis
• Loss of appetite, nausea, depression, muscle pain

Vitamin C

• Citrus fruits, cabbage-type vegetables, tomatoes, potatoes, dark green vegetables, peppers, lettuce, cantaloupe, strawberries, magnoes, papayas
• Synthesis of collagen, maintains bone and teeth, strengthens blood vessels
• Antioxidant, strengthens resistance to infection, helps body absorb iron
• Scurvy: anemia, depression, frequent infections, bleeding gums, loosened teeth, pinpoint hemorrhages, muscle degeneration, rough skin, bone fragility, poor wound healing, hysteria

Fat-Soluble Vitamins

• Vitamins A, D, E, K
• Don't need everyday
• Stored in liver and in body fat
• Excess intake tends to be stored in fat-storage sites
• Long term storage available in body tissues

Vitamin A

• Retinol: fortified milk and margarine, cream, cheese, butter, eggs, liver
• Vision, growth and repair of body tissues, maintenance of mucous membranes, reproduction, bone and tooth formation, immunity, hormone synthesis, antioxidant 
• Night blindness, rough skin, susceptibility to infection, impaired bone growth, abnormal tooth and jaw alignment, eye problems leading to blindness, impaired growth

Vitamin D

• Self-synthesis with sunlight, fortified milk, fortified margarine, eggs, liver, fish
• Calcium and phosphorus metabolism, aids body's absorption of calcium
• Rickets in children, osteomalacia in adults, abnormal growth, joint pain, soft bones

Vitamin E

• Vegetable oils, green leafy vegetables, wheat germ, whole-grain products, liver, egg yolk, salad dressings, mayonnaise, margarine, nuts, seeds
• Protects red blood cells, antioxidant, stabilization of cell membranes
• Muscle wasting, weakness, red blood cell breakage, anemia, hemorrhaging

Vitamin K

• Bacterial synthesis in digestive tract, liver, green leafy and cabbage-type vegetables, soybeans, milk, vegetable oil, 
• Synthesis of blood-clotting proteins and a blood protein that regulates blood calcium

Antioxidant Vitamins

• Fight free radicals
• Essential to the body's ability to function
• Organic
• Also lead to teh creation of highly toxic compounds called free radicals 
• Include vitamins C, E, A

Vitamin C

• Helps stop free radicals working with vitamin E to block damaging chain reactions that appear to promote heart disease and cancer
• Powerful scavenger of environmental air pollutants
• Required for production and maintainence of collagen, the proteinaceous foundation material for the body's connective tissue, including bones, teetch, skin, tendons
• Can shorten the duration of a cold by one day and slightly reduce the severity of cold symptoms
• Oranges, citrus fruits, broccoli, Brussels sprouts, cantaloupe, and strawberries, potatoes

Vitamin E

• Involved in protecting red blood cells, nerve cells, and the membranes of the lungs, brain, and other organs against damage from pollutants
• May protect against heart disease; it can neutralize free radicals
• Resides in fatty cell membranes that surround cells acting as a scavenger of free radicals that enter the area
• Helps maintain healthy immune system by protecting white blood cells
• Protects other lipids throughout the body and fat-soluble compounds
• Vegetable oils, margarine, salad dressings, soybean, sunflower, canola, and safflower oils, nuts, seeds, wheat germ
• smaller amounts in fruits and vegetables

Vitamin A: Beta-Carotene

• Carotenoid: possess antioxidant properties and work with vitamins C and E in the body to protect against free-radical damage
• May help prevent age-related macular degeneration
• May lower risk of cataracts
• Helps maintain healthy epithelial tissue
• 90% stored in liver
• May lead to night blindness, decreased resistance to infection
• Toxicity includes joint pain, dryness of skin, and liver damage
• Dark leafy greens, rich yellow/deep orange vegetables, milk, cheese, butter, eggs, liver, fortified milk and margarine