VLA 06 - VITAMINS

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Instructions: Complete the table below about water-soluble and fat-soluble vitamins. Read the lecture notes about
vitamins.

Water-Soluble
Common Name Coenzymes Sources Function
Vitamins
It is to strengthen the
Black current, guava,
immune system and
Vitamin C Ascorbic acid None melon, broccoli and
boost the absorption of
brussels sprouts.
iron and calcium.
It is to Promotes smooth
Berries, green
functioning of the heart,
Converted to vegetables, lean meat,
muscles, and the nervous
Thiamine thiamine legumes, nuts, pork,
Vitamin B1 system and Helps
pyrophosphate wheat germ, whole and
coenzymes. produce energy from
grain cereals.
carbohydrates

Incorporated Helps maintain the

in Flavin health of mucus
Dark green vegetables,
Mononucleotide membranes in the
Vitamin B2 Riboflavin eggs, fish, grains, lean
and Flavin Adenine digestive tract and to
meat, legumes and milk.
Dinucleotide reduces the chances of
coenzymes. formation of cataract.

Helps maintain normal

Converted to NAD body metabolism, boosts
and NADP the production of energy
Fish, lean meat, peanuts,
Vitamin B3 Niacin coenzymes from nutrients and
poultry and whole grains.
lowers bad cholesterol
level and raises good
cholesterol level.

Vitamin B5 Pantothenic Acid Converted to Beef, eggs, legumes, It is to boosts the

Phospho-form mushrooms, vegetables production of energy,
coenzyme. and whole grains. and promotes the
metabolism of proteins,
fats, and carbohydrates
and promotes adrenal
gland function and
stimulates hormone
 release.

Converted to Avocados, bananas, fish,

Stimulates the function
pyridoxal green beans, poultry,
Vitamin B6 Pyridoxine of the immune and
phosphate spinach and whole
nervous system.
coenzyme grains.

Cheese, egg yolk, green Promotes the

vegetables, liver, metabolism of fats,
Vitamin B7 Biotin None
sunflower seeds and proteins, and
sweet potatoes. carbohydrates.

It is to controls amino
acid levels in blood and
Citrus juice, fortified
Converted to promotes the synthesis
grains and products,
Vitamin B9 Folic Acid tetrahydro folic of DNA for normal cell
legumes, green leafy
acid. division and to enhances
vegetables and nuts.
hemoglobin and protein
formation.

Eggs, fish, fortified

Stimulates protein and
Vitamin B12 Cobalamin None breakfast cereal, liver,
red blood cell formation.
meat, and milk.

Fat-Soluble
Common Name Coenzymes Sources Function
Vitamins
Converted to Green leafy vegetables,
It is to supports several
visual pigment cis- nuts, tomatoes, oranges,
functions throughout the
Vitamin A Retinol retinal ripe yellow fruits, guava,
body, including our vision
milk, liver, carrots,
and the immune system.
broccoli and watermelon.

Fish, beef, cod liver oil, It maintains bone health

Vitamin D Calciferol None egg yolk, liver, chicken and it supports the
breast and cereals. immune system.

It is an antioxidant, to
Potatoes, pumpkin, boost the immune
Vitamin E Tocopherol None guava, mango, milk, nuts system and to dilate
and seeds. blood vessels and help
prevent clotting.

Vitamin K Phytonadione None Tomatoes, broccoli, Apart from blood

mangoes, grapes, clotting, vitamin K may
chestnuts, cashew nuts, also lower the risk of
 heart disease, to enhance
bone health and to
beef and lamb.
reduce the buildup of
calcium in the blood.