Vitamins are any of several

organic substances that are

necessary in small quantities for
normal health and growth in
higher forms of animal life. They
are usually designated by selected
letters of the alphabet, as in
vitamin C, though they are also

designated by chemical names.

 Vitamins don't provide energy, like
carbohydrates, proteins and fats, but they are
essential compounds that help the body grow
and function optimally. Thirteen essential
vitamins help boost your immunity, strengthen
your bones, heal wounds, bolster your eyesight
and assist you in obtaining energy from food --
among multiple other functions. Without
adequate vitamin intake, you may feel
lethargic, be vulnerable to infection and
develop other serious complications that can
endanger your health and life.
 Vitamin A is the generic
term for a group of fat-
soluble compounds found in
both animal and plant foods.

Vitamin A is needed for eye

health, vision, immune function,
cell growth, reproduction, and
fetal development.
 Vitamin A positively affects
health by keeping oxidative stress
in check, boosting your immune
system, and protecting against
certain diseases.

Vitamin A deficiency can lead to

blindness, increased infection
risk, pregnancy complications,
and skin issues.
Vitamin A exists in animal
foods like liver, salmon,
and egg yolks, while
provitamin A carotenoids
are found in plant foods,
including sweet potatoes,
kale, and carrots.
 Vitamin A toxicity may
have negative effects such
as liver damage, vision
disturbances, nausea, and
even death. Do not take
high dose vitamin A
supplements unless a
healthcare professional
prescribes them for you.
Vitamin E is a fat-soluble, essential nutrient
with anti-inflammatory properties. Vitamin
E helps support the immune system, cell
function, and skin health. It’s
an antioxidant, making it effective at
combating the effects of free radicals
produced by the metabolism of food and
toxins in the environment.
-Vitamin E may be beneficial at reducing UV damage to skin.
-Vitamin E is even used to widen blood vessels, reducing the risk of
blood clots.
-UV light and sun exposure reduce vitamin E levels in skin.
-Vitamin E levels also decrease with age. However, vitamin E is
available in many foods, in supplement form, and as an ingredient in
products applied topically.
The amount of vitamin E you need daily is
based on your age.
Teens, adults, and pregnant women should
consume around 15 milligrams (mg) each
day, according to the National Institutes of
Health Trusted Source. Breastfeeding
women need around 19 milligrams.
Infants, babies, and children require less
vitamin E in their daily diet.
 Vitamin C - also called
ascorbic acid, is an
antioxidant that helps
protect your cells against
the effect of free radicals.
 Health benefits: Foods that are high in
-Cure for the common cold. vitamin C :
-Boost immunity. -Strawberry
-Helps prevent iron - Oranges
deficiency. -Bell peppers
-May reduce risk of chronic -Papaya
disease. -Tomatoes
- Maintains healthy skin -Lemon
and wrinkling. - Pineapple
Vitamin D - help the body
absorb and retain
calcium and phosphorus,
both of which are
essential for bone
development.
 Foods that are high in
vitamin D:
-Cow's milk
-Soy milk
-Orange juice
-Cereals
-Salmon
-Egg yolks
- Mushrooms

Health benefits:
-It strengthens the immune
system.
-It might prevent certain types
of cancer.
-It might reduce the risk of
heart disease.
- It boost your mood.
Vitamin K - helps
blood clotting,
essential to stop
bleeding from
wounds.
Health benefits Foods that are high in
-Preventing osteoporosis Vitamin K:
-Reduces menstrual -Green leafy vegetables
pain -Avocado
-Prevents internal -Soybeans
bleeding -Banana
- Regulates the blood - Carrots
sugar
h benefits - Preventing
osteoporosis -
 Vitamin B1, or Thamin (thiamine), is a
water-soluble vitamin found naturally in
some foods, added to foods, and sold as a
supplement. Thiamin plays a vital role in the
growth and function of various cells. Only
small amounts are stored in the liver, so a
daily intake of thiamin-rich foods is needed.
Recommended Amounts RDA: The Recommended Dietary
Allowance (RDA) for men ages 19 and older is 1.2 mg daily,
and for women in the same age range 1.1 mg daily. For
pregnancy and lactation, the amount increases to 1.4 mg
daily.

Food Sources:
Thiamin is found naturally in meats, fish, and whole grains.
It is also added to breads, cereals, and baby formulas.
- Fortified breakfast cereals ,Pork
Fish, Beans, lentils ,Green peas ,Enriched cereals, breads,
noodles, rice ,Sunflower seeds ,Yogurt
Vitamin B2, or riboflavin, is naturally present in foods, added to foods, and
available as a supplement. Bacteria in the gut can produce small amounts of
riboflavin, but not enough to meet dietary needs. Riboflavin is a key
component of coenzymes involved with the growth of cells, energy
production, and the breakdown of fats, steroids, and medications.
 Recommended
Amounts RDA:
The Recommended
Dietary Allowance
(RDA) for men and
women ages 19+
years is1.3mg and
1.1 mg daily,
respectively. For Food Sources:
pregnancy and Riboflavin is found mostly in
meat and fortified foods but
lactation, the also in some nuts and green
amount increases vegetables.
to1.4mgand 1.6 mg  Dairy milk
daily, respectively.  Yogurt
 Cheese
 Eggs
 Lean beef and pork
 Organ meats (beef liver)
 Chicken breast
 Salmon
 Fortified cereal & bread
 Almonds
 Spinach
 Vitamin B3 or Niacin, is a water-soluble B
vitamin found naturally in some foods, added
to foods, and sold as a supplement. The two
most common forms of niacin in food and
supplements are nicotinic acid and
nicotinamide.
 Recommended Amounts RDA:
Niacin is measured in milligrams (mg)
of niacin equivalents (NE). One NE
equals 1milligram of niacin or 60 mg
of tryptophan. The Recommended
Dietary Allowance (RDA) for adults
19+ years is 16 mg NE for men, 14 mg
NE for women, 18 mg NE for pregnant
women, and 17 mg NE for lactating
women.

Food Sources:
A niacin deficiency is rare because it is
found in many foods, both from
animals and plants.
 Red meat: beef, beef liver, pork
 Poultry
 Fish
 Brown rice
 Fortified cereals and breads
 Nuts, seeds
 Legumes
 Bananas
 Vitamin B5, or pantothenic acid, is
naturally present in foods, added to foods,
and available as a supplement. It is used to
make coenzyme A (CoA), a chemical
compound that helps enzymes to build and
break down fatty acids as well as perform
other metabolic functions, and acyl carrier
protein, which is also involved in building
fats.
 Recommended Amounts RDA:
The Recommended Dietary Allowance (RDA) for men and women ages 19+ years
is5mgdaily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg
daily, respectively.
Food Sources:
Pantothenic acid is found in almost all plant and animal foods to some degree,
because the vitamin is found in all living cells. The best sources are beef, chicken,
organ meats, fortified cereals, and some vegetables.
 Fortified cereals  Organ meats (liver, kidney)  Beef  Chicken breast
 Mushrooms  Avocado  Nuts, seeds  Dairy milk  Yogurt  Potatoes
 Eggs  Brown rice  Oats  Broccoli
Vitamin B-6 (pyridoxine) is important for normal brain development
and for keeping the nervous system and immune system healthy.
taking too much vitamin B-6 from supplements can cause:

• A lack of muscle control or coordination of voluntary movements

(ataxia)
• Painful, disfiguring skin lesions
• Heartburn and nausea
• Sensitivity to sunlight (photosensitivity)
• Numbness
• Reduced ability to sense pain or extreme temperatures
Biotin (vitamin H or B7) is a water-soluble vitamin that helps
the body metabolize fats, carbohydrates, and protein. It also
helps maintain a healthy nervous system, nails, hair and skin,
among other functions.

The body needs biotin to metabolize fats, carbohydrates, and protein.

Common symptoms of a biotin deficiency include:

• hair loss or thinning

• high cholesterol
• rash on the skin
• heart problems
 Folate deficiency can cause a
wide range of symptoms.
These may include:

• muscle weakness
Vitamin B9 (folate) is an • problems with judgment,
essential vitamin that memory, and
helps your body form red understanding
blood cells and DNA, • fatigue
which are the building • paresthesia, or pins and
blocks of your body. It’s needles
especially important for • a red, sore tongue
healthy growth and • ulcers in the mouth
development during • vision problems
pregnancy. • depression and confusion
 Vitamin B12 is a vital nutrient that helps make red blood cells
and keep the nervous system healthy.

Other causes of B12 deficiency include veganism, intestinal

disorders, certain medications, and aging.

B12 deficiency can be diagnosed by a blood test and treated

with injections, pills, or nasal sprays of the vitamin.

Untreated B12 deficiency can lead to serious complications

such as nerve damage, dementia, and increased risk of heart
disease and stroke.
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REPORTERS:
DAGALA, CIARA G.
PAMAT, RENNALYN Q.
ESTRERA, MARK JOHN ANGELO N.
JAMERA, ORVEL NORMS C.