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education/nutrition/Vitamins.md
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@ -26,11 +26,12 @@ Vitamins were first discovered in 1921
- Stored in the body - Stored in the body
- Can cause toxicity - Can cause toxicity
| Nutrient | Function | Deficiency | Toxicity | Sources | Other Info | | Nutrient | Function | Deficiency | Toxicity | Sources | Other Info |
| ---------------------- | ---------------------------------------------------------------------------------------------------------------------------------------- | --------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------ | ----------------------------------------------------------------------------------------------------------------------- | | ------------------------- | ---------------------------------------------------------------------------------------------------------------------------------------- | --------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------------------------------ | -------------------------------------------------------------------------------------------------------------------------------------------------------------- |
| Vitamin A (Retinol) | - Vision (Retina + Cornea)<br>- Growth and Reproduction<br>- Immune Function<br>- Epithelial (Skin)<br>- Cells<br>- Bone<br>- Remodeling | - Night Blindness (Nycatlopia)<br>- Xerophthalmia<br>- Dry Eyes -> Blindness<br>- Poor Growth<br>- Dry Skin or Tissue<br>- ^ Causes increased risk of infection | - Carotenemia (Orange colored skin)<br>- Birth defects<br>- Bone fractures<br>- Liver damage<br>- Nausea / Vomiting | - Vegetables: Yellow, orange, or dark green (pumpkin, squash, carrots, spinach)<br>- Milk and Dairy Products | - Retinol's precursor is beta-carotene (antioxidant)<br>- Helps with wound healing | | Vitamin A (Retinol) | - Vision (Retina + Cornea)<br>- Growth and Reproduction<br>- Immune Function<br>- Epithelial (Skin)<br>- Cells<br>- Bone<br>- Remodeling | - Night Blindness (Nycatlopia)<br>- Xerophthalmia<br>- Dry Eyes -> Blindness<br>- Poor Growth<br>- Dry Skin or Tissue<br>- ^ Causes increased risk of infection | - Carotenemia (Orange colored skin)<br>- Birth defects<br>- Bone fractures<br>- Liver damage<br>- Nausea / Vomiting | - Vegetables: Yellow, orange, or dark green (pumpkin, squash, carrots, spinach)<br>- Milk and Dairy Products | - Retinol's precursor is beta-carotene (antioxidant)<br>- Helps with wound healing |
| Vitamin D (Calciferol) | - Calcium Absorption<br>- Bone Strength<br>- Blood Calcium Levels<br>- Supports Immune Function<br>- Reduces Inflammation | - Rickets (children)<br>- Osteomalacia (Adults)<br>- Osteoporosis (Elderly)<br>- Decreased immune function<br>- Decreased growth | - Hypercalcemia (Calcium deposits in soft tissue, Weakness, Nausea/Vomiting)<br>- Kidney Stones | - Milk and Dairy Products<br>- Fish (Salmon, Tuna)<br>- Breakfast Cereals<br>- Sunlight or UV Light | - Often referred to as the sunshine vitamin<br>- Acts as a hormone (interacts with para-thyroid hormone and calcitonin) | | Vitamin D (Calciferol) | - Calcium Absorption<br>- Bone Strength<br>- Blood Calcium Levels<br>- Supports Immune Function<br>- Reduces Inflammation | - Rickets (children)<br>- Osteomalacia (Adults)<br>- Osteoporosis (Elderly)<br>- Decreased immune function<br>- Decreased growth | - Hypercalcemia (Calcium deposits in soft tissue, Weakness, Nausea/Vomiting)<br>- Kidney Stones | - Milk and Dairy Products<br>- Fish (Salmon, Tuna)<br>- Breakfast Cereals<br>- Sunlight or UV Light | - Often referred to as the sunshine vitamin<br>- Acts as a hormone (interacts with para-thyroid hormone and calcitonin) |
| Vitamin E (Tocopherol) | - Antioxidant<br>- Wound healing<br>- Cell Membranes | | | | | | Vitamin E (Tocopherol) | - Antioxidant<br>- Wound healing<br>- Cell Membranes<br>- Supports immune function | - Hemolysis of red blood cells<br>- Anemia<br>- Reduced muscular coordination | Supplements can interfere with vitamin K metabolism and cause uncontrolled bleeding | - Vegetable oils<br>- Nuts or Seeds<br>- Wheat germ<br>- Green leafy veggies<br>- Breakfast Cereals | - Doesn't increase sexual performance, prevent aging, or cure Parkinson's disease (despite claims) |
| Vitamin K (Phylloquinone) | - Blood clotting<br>- Bone health | - Hemorrhaging or Hemorrhagic Disease (Excessive bleeding or internal bleeding)<br>- Increased risk of hip failure | Not common | - Green leafy veggies (spinach, kale, et cetera)<br>- Beans and soybeans<br>- Vegetable Oils<br>- Healthy GI tract | - 50% of needed amount can be synthesized in the GI tract<br>- Babies are given a shot at birth<br>- Interacts with blood clotting meds (coumadin or warfarin) |
# Water soluble vitamins # Water soluble vitamins
- Water soluble vitamins are the **B-vitamins**: thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B-12, and **vitamin C**. - Water soluble vitamins are the **B-vitamins**: thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B-12, and **vitamin C**.
- They dissolve in water - They dissolve in water