HE-437, Reprinted November 1996. Recommended for Extension use by Barbara Struempler, Extension Nutritionist, Professor, Nutrition and Food Science, Auburn University. Originally prepared by J. Yvonne Jackson, former Nutrition Specialist.

Vitamins

These are some of the questions that have been debated for years by researchers, nutritionists, health enthusiasts, and parents. Many of the questions are still unanswered because there are many things we still don't know about vitamins.

In 1912, a scientist used the word, vitamine, to refer to a chemical substance found to be "vital to life." We now know of about 13 major vitamins that are needed for the normal functioning of the body. Some are a part of the body tissues. Others are part of the enzyme systems that regulate body processes.

A few of the vitamins are made in the body, but for the most part you must get them from the foods you eat. Most are used over and over again and are not easily used up. You need only a very small but a specific amount of each vitamin every day. Once your body has what it needs, it cannot use any more. Therefore, any extra vitamins have no additional health benefits.

Vitamins were once thought to be harmless. This was before you could buy them as pills, capsules, and elixirs. Large doses of certain vitamins, particularly vitamins A and D, are dangerous. Also, large amounts of some act as drugs and can have bad side effects.

On the other hand, not getting enough of a vitamin can cause a deficiency disease. For example, a deficiency of the vitamin niacin results in the disease pellagra. In the early 1900s, pellagra was widespread in the Southeast. Today, there are very few cases of deficiency diseases in the United States.

Vitamins are classified into two major categories: fat-soluble and water-soluble. Fat-soluble vitamins are stored in the body. You can eat enough today to take care of tomorrow's supply. Since fat-soluble vitamins are stored, it is possible to get too much of them.

Water-soluble vitamins are not stored to any degree in the body. You have to get a new supply each day.

Vitamins are in many foods. By eating a varied diet, you can get all the vitamins your body needs. The following list describes what each vitamin does, the amount you need each day, and the best food sources.

Fat-Soluble Vitamins

Vitamin A - Necessary for the health of your eyes and for your eyes to be able to adjust to dim lights. Also helps keep the lining of your mouth, nose, throat, and digestive tract healthy and resistant to infection.

Amount recommended: 4000 iu (800 mcg RE*) for women; 5000 iu (1000 mcg RE*) for men.

Sources: Liver, butter, whole milk, dark green vegetables, yellow fruits and vegetables, and fortified products.

Vitamin D - Helps your body use calcium and phosphorus for normal bone growth.

Amount recommended: 400 iu (5 mcg*) for adults.

Sources: Fortified milk, fish liver oils, and exposure to sunlight.

Vitamin E - Helps keep red blood cells intact.

Amount recommended: 8 mg TE* for women; 10 mg TE* for men.

Sources: Wheat germ, vegetable oils, green leafy vegetables, egg yolk, and nuts.

Vitamin K- Necessary for blood clotting.

Amount recommended: 70 to 140 mcg * is considered adequate and safe for adults. Too much can be harmful.

Sources: Leafy green vegetables, cauliflower, egg yolk, and liver. Some vitamin K is made in the intestinal tract by bacteria.

Water-Soluble Vitamins

Vitamin C - Helps hold body cells together and strengthen blood vessel walls. Helps in healing wounds. Also helps increase the absorption of iron from the intestinal tract.

Amount recommended: 60 mg* for adults.

Sources: Citrus fruits, tomatoes, melons, raw cabbage, greens, strawberries, and sweet peppers.

Thiamin - Helps your body get energy from food. Promotes good appetite and digestion. Helps keep nerves healthy.

Amount recommended: 1.0 mg* for women; 1. 4 mg* for men.

Sources: Lean pork, liver and other organ meats, dry beans and peas, whole grain and enriched breads and cereals, wheat germ, and milk.

Riboflavin - Helps your body get energy from food. Promotes good appetite and digestion. Helps keep nerves healthy.

Amount recommended: 1.2 mg* for women; 1. 6 mg* for men.

Sources: Milk, organ meats, and enriched breads and cereals.

Niacin - Helps your body get energy from food. Promotes good appetite and digestion. Helps keep skin, tongue, digestive tract, and nervous system healthy.

Amount recommended: 13 mg (13 mg NE*) for women; 18 mg (18 mg NE*) for men.

Sources: Fish, liver, lean meat, poultry, eggs, peanuts, milk, enriched breads and cereals, and leafy greens.

Folacin -Works with vitamin B-12 in building red blood cells. Necessary for normal metabolism of amino acids.

Amount recommended: 400 mcg* for adults.

Sources: Kidney, liver, lean beef, nuts, eggs, dry lima beans, spinach, turnips greens, asparagus, and whole grain cereals.

Vitamin B-6 - Necessary for normal metabolism of amino acids.

Amount recommended: 2 mg* for women; 2.2 mg* for men.

Sources: Meat, organ meats, milk, egg yolk, whole grain cereals, dry beans and peas, cabbage, potatoes, and tomatoes.

Vitamin B-12 - Helps build red blood cells. Necessary for normal fat and amino acid metabolism.

Amount recommended: 3 mcg* for adults.

Sources: Liver, meat, egg yolk, and dairy products. There is no vitamin B-12 in plant foods.

Pantothenic Acid - Necessary for your body to properly use protein, fats, and carbohydrates.

Amount recommended: 4 to 7 mg* is considered adequate and safe. Too much can be harmful.

Sources: All plant and animal foods.

Biotin - Necessary for the metabolism of fats and carbohydrates.

Amount recommended: 100 to 200 mcg* is considered adequate and safe. Too much can be harmful.

Sources: Liver, kidney, organ meats, milk, egg yolk, yeast, cauliflower, nuts, and mushrooms. Biotin is also made in the intestinal tract by bacteria.

* - See table for food equivalents

Vitamins in Selected Foods (1)

Food	Amount	Vitamin A (mcg RE)(4)	Vitamin E(2) (mg TE)(5)	Vitamin C (mg)(6)	Thiamin (mg)(6)	Riboflavin (mg)(6)	Niacin (NE)(7)	Folacin (3) (mcg)(8)
Meats, Poultry, Fish, and Beans Group
Beef, liver	3 oz.	136000	1.6	23	0.22	3.56	16.0	123
Pork chops	3 oz.	0	0.6	0	0.75	0.22	4.5	4
Chicken	3 oz.	53	0.5	0	0.09	0.34	15.5	4
Salmon	3 oz.	200	1.8	0	0.03	0.16	6.8	17
Black-eyed peas	1/2 c.	4	1.0	0	0.20	0.05	0.5	65
Milk and Cheese Group
Milk, whole	1 c.	93	0.2	2	0.09	0.40	0.2	12
Cheese, cheddar	1 oz.	30	0.2	0	0.01	0.11	trace	20
Breads and Cereals Group
Oatmeal	1/2 c.	0	1.1	0	0.09	0.02	0.1	21
Bread, whole wheat	1 slice	trace	0.2	trace	0.09	0.03	0.8	16
Rice, enriched	1/2 c.	0	0.2	0	0.11	0.01	1.0	9
Fruits and Vegetables Group
Turnip greens	1/2 c.	415	2.3	34	0.07	0.16	0.40	52
Broccoli	1/2 c.	194	0.3	70	0.07	0.15	0.60	101
Yellow squash	1/2 c.	41	trace	10	0.05	0.08	0.90	20
Carrots	1/2 c.	600	0.2	4	0.03	0.03	0.30	20
Tomato, raw	1 med.	500	0.5	14	0.03	0.02	0.40	53
Cabbage, raw	1/2 c.	5	0.9	16	0.02	0.02	0.01	30
Orange juice	1/2 c.	15	0.5	50	0.07	0.01	0.30	68
Strawberries	1/2 c.	194	0.2	70	0.02	0.05	0.40	12
Fats and Sweets Group
Butter	1 tblsp.	43	0.2	0	trace	trace	trace	0.5
Corn oil	1 tblsp.	no data	12.0	0	0	0	0	no data
Milk, chocolate	1 oz.	8	1.4	trace	0.02	0.10	0.10	2
1 - From USDA Home and Garden Bulletin #72 2 - From J. Am. Dietet. Assoc. 75:647, 1979. 3 - From J. Am. Dietet. Assoc. 70:161, 1977 4 - Microgram - retinol equivalents. 5 - Milligram. 7 - Niacin equivalent. 8 - Microgram.

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References

Recommended Dietary Allowances, 9th ed., National Academy of Science, Washington, D. C.; 1980.

Whitney, E., and Hamilton, M.; Understanding Nutrition; West Pub. Co., New York; 1977.