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Everything You Wanted To Know… But Forgot To Ask

VITAMINS. Everything You Wanted To Know… But Forgot To Ask Prepared by Jennifer Hobbs-Robert and Hélène Bédard. A. VITAMINS. WHAT DOES IT DO… Promotes good eyesight Helps keep teeth, bones and mucous membranes healthy Not enough may increase susceptibility to infections

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Everything You Wanted To Know… But Forgot To Ask

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  1. VITAMINS Everything You Wanted To Know… But Forgot To Ask Prepared by Jennifer Hobbs-Robert and Hélène Bédard Source: Health Canada, Dietary references intake

  2. A VITAMINS • WHAT DOES IT DO… • Promotes good eyesight • Helps keep teeth, bones and mucous membranes healthy • Not enough may increase susceptibility to infections • FOODS THAT HAVE IT … • Milk, eggs, cheese • Liver • Fish oils • Foods that contain beta-carotene Source: Health Canada, Dietary references intake

  3. A VITAMINS • WHAT CAN IT DO FOR YOU … • May prevent the development of certain tumors • May increase resistance to infection in children • HOW MUCH DO WE NEED PER DAY … • Men: 3000 UI • Women: 2300 UI • Example: A cup of milk = 530 IU • DO YOU NEED A SUPPLEMENT … • Not recommended since it is toxic in high doses Source: Health Canada, Dietary references intake

  4. Beta-Carotène VITAMINS • WHAT DOES IT DO … • Magically changes into Vitamin A in the intestines • FOODS THAT HAVE IT … • Carrots, sweet potatoes, leafy greens, broccoli • Cantaloupe, pink grapefruit, mangos, peaches, apricots • Tomatoes, red bell peppers • WHAT CAN IT DO FOR YOU … • May reduce the risk of certain cancers • May reduce the risk of coronary artery disease Source: Health Canada, Dietary references intake

  5. Beta-Carotène VITAMINS • HOW MUCH DO WE NEED PER DAY … • No RDA (recommended daily allowance) • Example: 1 medium carrot = 15 mg • DO YOU NEED A SUPPLEMENT … • Some experts say YES • 6 – 15 mg a day for those not eating several foods rich in beta carotene daily • Non toxic Source: Health Canada, Dietary references intake

  6. C VITAMINS • WHAT DOES IT DO FOR YOU … • Promotes healthy gums & teeth • Helps you to absorb iron • Helps in healing wounds • Maintains normal connective tissue • FOODS THAT HAVE IT … • Citrus fruits & juices • Strawberries & cantaloupe • Tomatoes, peppers (especially red) • Broccoli, potatoes • Brussel sprouts, cauliflower  Source: Health Canada, Dietary references intake

  7. C • WHAT CAN IT DO FOR YOU … • May prevent or delay cataracts • May reduce the risk of certain cancers • May reduce the risk of coronary artery disease • HOW MUCH DO WE NEED PER DAY … • Men: 90 mg • Women: 75 mg • Example: • 1 orange = 70 mg • 1 cup orange juice = 120 mg • 1 cup broccoli = 90 mg • DO YOU NEED A SUPPLEMENT … • YES! For SMOKERS & those who are not consuming several fruits or vegetables rich in vitamin C. VITAMINS Source: Health Canada, Dietary references intake

  8. D VITAMINS • WHAT DOES IT DO … • Help to absorb CALCIUM, & thus promotes strong bones & teeth. • Help to maintain good levels of calcium & phosphorus in the blood. • FOODS THAT HAVE IT … • MILK • Fortified margarine • Fortified soya milk • Fish and oil fish • Beef liver • Also produced naturally in the body in response to sunlight. Source: Health Canada, Dietary references intake

  9. D • WHAT CAN IT DO FOR YOU … • May reduce the risk of OSTEOPOROSIS • HOW MUCH DO WE NEED PER DAY… • 19-50 years old: 400 UI daily • 51 and + : 600 UI daily • Example: 1 cup of milk = 100 IU • DO YOU NEED A SUPPLEMENT… • YES for those who do not drink milk • YES for those who do not get exposure to much sunlight • YES for strict vegetarians & the elderly VITAMINS Source: Health Canada, Dietary references intake

  10. E • WHAT DOES IT DO… • Helps form red blood cells • FOODS THAT HAVE IT… • Vegetable oil (canola), nuts & margarine, wheat germ • Leafy greens, avocado, olives, asparagus • WHAT CAN IT DO FOR YOU… • May improve immune function in the elderly • May prevent or delay cataracts • May reduce the risk of certain cancers and the risk of coronary heart decease VITAMINS Source: Health Canada, Dietary references intake

  11. E • HOW MUCH DO WE NEED PER DAY… • Women: 12 IU daily • Men: 15 IU daily • Example: 1 tablespoon of margarine = 3 IU • 1 ounce of peanuts = 3 IU • DO YOU NEED A SUPPPLEMENT… • Not necessary, not recommended VITAMINS Source: Health Canada, Dietary references intake

  12. K VITAMINS • WHAT DOES IT DO… • Essential for normal blood clotting. • FOODS THAT HAVE IT… • Intestinal bacteria produce most of our vitamin K • Leafy greens, broccoli, cabbage • Cauliflower, green tea, cranberries Source: Health Canada, Dietary references intake

  13. K VITAMINS • WHAT CAN IT DO FOR YOU… • May help maintain strong bones in the elderly. • HOW MUCH DO WE NEED PER DAY… • Women: 90 mcg daily • Men: 120 mcg daily • Example: 1 cup of broccoli = 225 mcg • DO YOU NEED A SUPPLEMENT… • Not necessary, not recommended Source: Health Canada, Dietary references intake

  14. B1 Thiamine VITAMINS • WHAT DOES IT DO… • Helps change carbohydrates (starchy foods) into energy. • Necessary for healthy brain & heart function. • FOODS THAT HAVE IT… • Whole grains, enriched grain products. • Beans, nuts, yeast, wheat germ • Legumes • Meats & liver. Source: Health Canada, Dietary references intake

  15. B1 Thiamine VITAMINS • WHAT CAN IT DO FOR YOU… • Unknown • HOW MUCH DO WE NEED PER DAY… • Women: 1.1 mg daily • Men: 1.2 mg daily • Example: 1 package of oatmeal = 0.5 mg • DO YOU NEED A SUPPLEMENT… • Not necessary, not recommended Source: Health Canada, Dietary references intake

  16. B2 Riboflavine VITAMINS WHAT DOES IT DO… • Essential for growth. • Production of red blood cells • Healthy skin & eyes. FOODS THAT HAVE IT… • Dairy products, liver, meat, chicken • Enriched grain products, leafy greens • Beans, nuts, eggs, almonds Source: Health Canada, Dietary references intake

  17. B2 Riboflavine VITAMINS WHAT CAN IT DO FOR YOU… • Unknown HOW MUCH DO WE NEED PER DAY… • Women: 1.1 mg daily • Men: 1.3 mg daily • Example: 1 cup of milk = 0.4 mg • 3 oz of chicken = 0.2 mg DO YOU NEED A SUPPLEMENT… • Not necessary, not recommended Source: Health Canada, Dietary references intake

  18. B 12 VITAMINS • WHAT DOES IT DO… • Necessary for development of red blood cells • Maintains normal functioning of nervous system. • FOODS THAT HAVE IT… • Liver, beef, pork, poultry • Eggs, milk, cheese, yogurt • Shellfish • Fortified soy milk Source: Health Canada, Dietary references intake

  19. B 12 VITAMINS • WHAT CAN IT DO FOR YOU… • Unknown • HOW MUCH DO WE NEED PER DAY… • 2,4 mcg • Example: 3 ounces of beef = 2,5 mcg • 1 cup of milk = 0.95 mcg • DO YOU NEED A SUPPLEMENT… • Despite claims… no benefits from megadoses! • Strict vegetarians may need supplements. Source: Health Canada, Dietary references intake

  20. Folic acid • WHAT DOES IT DO… • Important for normal growth • Protein metabolism • Inadequate intake reduces the risk of certain birth defects (Spina Bifida) • Synthesis of DNA • FOODS THAT HAVE IT… • Leafy greens: broccoli, asparagus, spinach • Wheat germ • Liver • Linseed • Legumes • Fortified cereals  VITAMINS Source: Health Canada, Dietary references intake

  21. Folic acid • WHAT CAN IT DO FOR YOU… • May reduce the risk of cervical cancer. • HOW MUCH DO WE NEED PER DAY… • Women: 400 mcg daily • Men: 400 mcg daily • Example: 1 cup asparagus = 180 mcg • DO YOU NEED A SUPPLEMENT… • For women who may become pregnant… YES • 600 mcg from food or pills, in order to prevent birth defects. VITAMINS Source: Health Canada, Dietary references intake

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