Phone: (413)-545-2472
Fax: (413)-545-9673
Email: dietitian@mail.aux.umass.edu

Vitamins & Healthy Eating

University of Massachusetts Food Services

www.aux.umass.edu/diningservices

Great Food! Great Fun!

Vitamins

ood Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Phone: (413)-545-2472
Fax: (413)-545-9673
Email: dietitian@mail.aux.umass.edu

Dianne Z. Sutherland, RD, LDN
Food Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Fat Soluble
Function
Daily Value
M/F
Sources
A
Vision, proper cell growth, reproduction, immunity, maintain healthy bones, skin and mucus membranes
5000 IU
Liver, fish oils, egg yolks, milk fat, dark-green and yellow vegetables, carrots, spinach, broccoli, squash, sweet potatoes, cantaloupe, peaches, and mangos
D
Works with calcium and phosphorus for bone development, growth and maintenance
400 IU
Sunlight, fortified milk, and cereals, fish oils, egg yolk, butter, and liver
E
Antioxidant and immune functions
30 IU
Oils (Wheat germ, safflower, cottonseed, sunflower seed, soybean and corn)
K
Blood Clotting
80 ug
Kale spinach, turnip greens, broccoli, brussel sprouts, vegetable oils like soybean, cottonseed, conola, and olive
Water Soluble
B 6
Works to provide body with energy, synthesize blood cells and neurotransmitters
2.0/1.6 mg
Meats, bananas, legumes, whole grains, wheat germ
B 12
Folate metabolism, maintenance of nerve fibers
2.0 mg
Dairy products, meats, liver, and kidney. Does not occur in plant foods. Vegans need to find supplemental source
Biotin
DNA synthesis, energy metabolism processes
30-100 ug
Cheese, cauliflower, peanut butter, milk, kidney, egg yolks, and yeast
C
Antioxident, and enzyme activities
60 mg
Fruits and vegetables, especially citrus fruit and juices, tomatoes, broccoli, greens, melon, and strawberries
Folate
DNA synthesis, protein metabolism, growth of cells (red blood cells especially)
200/180 ug
Raw, green leafy vegetables, orange juice, liver, and yeast
Niacin (Vit. B3)
Energy metabolism
15/19 mg
Meats, fish, poultry, liver, yeast, legumes, whole grains
Pantothenic Acid
Energy metabolism
4-7 mg
Broccoli, mushrooms, eggs, salmon, various grains, and yeast
Riboflavin (Vit. B2)
Energy metabolism
1.3/1.8 mg
Milk, milk products, meats, fortified breads and cereals, green vegetables
Thiamin (Vit. B1)
Energy metabolism
1.1/1.5 mg
Meats, yeast, nuts, whole grains, legumes, oranges, fruits and vegetables

VITAMINS: SOURCES AND FUNCTIONS

Vitamins are compounds needed for basic metabolic reactions in the body. Although vitamins do not yield energy like proteins, carbohydrates and fats, they are a major contributor to the many energy-yielding reactions in the body to promote growth, development and maintain body tissues.
WATER SOLUBLE VS. FAT SOLUBLE VITAMINS
Vitamins are categorized into two different groups according to their method of absorption into the body. Those that are absorbed with fat are fat-soluble vitamins, which can accumulate and be stored indefinitely in the body. Water-soluble vitamins are absorbed directly into the bloodstream and excess is excreted through the urinary tract. Refer to the chart on the right for the functions, daily values and sources of each vitamin.

Megadosing, when someone consumes ten or more times the recommended value, may be harmful to your health. Vitamins can accumulate and be stored in the body. They can build up to toxic and even fatal levels. Megadosing can result in severe consequences. For example:
An excess of vitamin A may cause fatigue, vomiting, abdominal pain, bone and joint pain and even liver damage.
An excess of vitamin C may cause nausea, diarrhea, and cramping.
An excess of niacin may lead to flushing of the face, elevated sugar levels, ulcer, and/or abnormal liver function.
An excess of B-6 may cause tingling of the fingers and toes.
So a word to the wise, some is good and more is not necessarily better.

Vitamin C does not prevent people from getting colds. But it will help lessen the severity and duration of the cold.
Moderate doses of vitamin C (200-350 mg/day) can decrease the chance of heart disease and cancer risk. Consume fruits and vegetables rich in Vitamin C for the best protection.
According to the findings of a recent British study, high vitamin C levels may be linked to longer life. "Eating just one additional serving of a vitamin C rich fruit or vegetable each day can raise blood levels of vitamin C enough to reduce the risk of dying by 20%".

Vitamin C

Caution with
Megadosing