Preferred Consumer | Healthy Living | Nutrition | Vitamins


Vitamins

Vitamins are nutrients that are necessary for good health. While, vitamins are found in foods, the amount of each vitamin found in any given type of food varies widely. Therefore, it is very important to eat a wide variety of foods. Vitamins are divided into two groups: water-soluble and fat-soluble.

While vitamin deficiency can cause disease, vitamin toxicity can also cause disease and even death. Fat-soluble vitamins are stored in the body, primarily in the liver. Therefore, it is very dangerous to consume high amounts of these vitamins. The USDA recommends an amount for each vitamin that should be consumed to prevent deficiency (RDA). The FDA has taken this information and created daily values (DV) for each vitamin. Daily value information is found on food labels.

Fat Soluble Vitamins

Vitamin A

  • Important for vision, healthy skin, immunity, and teeth and bone development.
  • Food sources include beef liver, eggs, butter, cream, milk, dark green leafy vegetables, tomatoes, broccoli, carrots, and yellow vegetables

Vitamin D

  • Important for absorption of calcium and phosphorus and bone growth and repair
  • Food sources include irradiated yeast, Vitamin D fortified milk, eggs and many types of fish. Vitamin D is also formed in the skin from sunlight exposure

Vitamin E

  • Important for blood clotting regulation, red blood cell development, and immunity.
  • Food sources include eggs, wheat germ, vegetable oil, leafy vegetables, broccoli, spinach, nuts, and legumes

Vitamin K

  • Important for normal blood clotting and bone growth
  • Food sources include leafy vegetables, vegetable oil, beef liver, pork, and broccoli

Water Soluble Vitamins

Vitamin B1- Thiamine

  • Important for nerve and heart function, healthy skin, and the processing of carbohydrates
  • Food sources include whole grains, meat, beef liver, enriched cereals, oranges, potatoes, nuts, and legumes, and dried yeast

Vitamin B2- Riboflavin

  • Important for healthy skin and the processing of carbohydrates
  • Food sources include dairy products, meat, beef liver, eggs, bananas, and enriched cereal products

Niacin

  • Important for the processing of carbohydrates- lowers blood cholesterol and triglycerides
  • Food sources include whole grain enriched cereal, meat, beef liver, fish, legumes, and dried yeast

Vitamin B6- Pyridoxine

  • Important for processing amino and fatty acids and for healthy skin and nervous system- also aids in red blood cell production
  • Food sources include organ meats, whole grain fortified cereals, legumes, bananas, fish, and dried yeast

Biotin

  • Important for processing carbohydrates and fatty acids
  • Food sources include cauliflower, legumes, eggs, whole grains, meats, fish, beef liver, yeast, and nuts

Vitamin B12

  • Important for red blood cell production and nerve function
  • Food sources include meats, beef liver, fish, eggs, and milk products

Folic Acid

  • Important for red blood cell production, nervous system health, and DNA and RNA
  • Food sources include leafy green vegetables, fruits, organ meats, legumes, bananas, and dried yeast

Pantothenic Acid

  • Important for carbohydrate and fat processing
  • Food sources include yeast, whole grain products, oranges, peanuts, meats, and vegetables

Vitamin C

  • Important for blood vessels, iron absorption in blood, wound healing, and bone and tissue growth
  • Food sources include citrus fruits, tomatoes, potatoes, cabbage, potatoes, broccoli, and green peppers

RDAs (Recommended Dietary Allowances):

A set of estimated nutrient allowances established by the National Academy of Sciences. It is updated periodically to reflect current scientific knowledge.

RDA For Adults

  • Vitamin A 800-1,000mcg
  • Vitamin D 5-10mcg
  • Vitamin E 8-10mg
  • Vitamin K 65mcg
  • Vitamin B1 1.0-1.5mg
  • Vitamin B2 1.2-1.7mg
  • Niacin 13-19mg
  • Vitamin B6 1.6-2mg
  • Biotin 60mcg
  • Vitamin B12 2mcg
  • Folic Acid 180-200mcg
  • Pantothenic Acid 6mg
  • Vitamin C 60mg

DVs (Daily Values):

A new dietary reference term that will appear on the food label. It is made up of two sets of references, DRVs and RDIs.

DV For Adults

  • Vitamin A 5,000IU
  • Vitamin D 400IU
  • Vitamin E 8-10mg
  • Vitamin K 54mcg
  • Vitamin B1 1.5mg
  • Vitamin B2 1.7mg
  • Niacin 20mg
  • Vitamin B6 2mg
  • Vitamin B12 6mcg
  • Folic Acid 400mcg
  • Pantothenic Acid 10mg