VITAMINS

Fat soluble

Vitamins ADEK
- stored in fat

- too much can be dangerous

Water Soluble
 transported through the body in water
 excreted in urine

Basic Vitamin Functions

- growth and maintenance of cells

Vitamin A

Function

Helps eyes adapt to darkness

Normal growth of teeth bones and for healthy skin


Food source
Dark orange vegetables
Butter, egg yolks, whole milk

Vitamin D

Function
Works with calcium to build bones and teeth


Food source
Dark green vegetables
Fish, milk, also known as the sunshine
Vitamin

Vitamin D deficiency

Rickets
 bowed legs

# Bone pain or tenderness

Rickets continued

Decreased muscle tone (loss of muscle strength)
Impaired growth

Increased bone fractures

Short stature
(adults less than 5 feet tall)

Skeletal deformities
* Asymmetrical or odd-shaped skull

Vitamin E

Function

Antioxidant- breaks down oxygen in the blood

Food source

Grains, liver, oils, dairy

Vitamin K

Function

Blood clotting

Food source

Green leafy vegetables, cauliflower

Vitamin C

Function

Forms collagen to help wounds heal, helps to fight infection

Food source

Citrus fruits, strawberries, green pepper

Vitamin C deficicency
Scurvy bleeding gums, loss of teeth, bruising, rash

Vitamin B

Basic functions

Mood regulator, helps you use energy efficiently, prevents birth defects

Basic food sources

Red meat, chicken, avocado, legumes, bananas,


B vitamin deficiencies

Spina bifida


Birth defect where the spine doesn’t form
Because of not enough folic acid

Beri Beri
Nervous system disease associated with a weakening of the muscles and mental confusion

Pellegra

Swollen, Smooth tongue, painful rash

How do we retain vitamins when cooking?

1. Cook on a high temp for a short period of time

Do not overcook- broccoli should be bright green

2. Use a lid

3. Use a small amount of water