AGRICULTURAL EXTENSION SERVICE

WASHINGTON STATE UNIVERSITY PULLMAN, WASHINGTON 99163

EXTENSION WORK IN AGRICULTURE AND HOME ECONOMICS IN COOPERATION WITH U.S. DEPARTMENT OF AGRICULTURE

February 1965 Eo M. 2502

WHY VITAMI NS ARE VITAL TO LIFE

WHAT ARE VITAMINS?

Most everyone is familiar with the word vitamin nowadays. But did you know that only since 1912 have we known that .we need vitamins for good health? In 1912, a sc ientist coined the word "Vit~mine" and used it · to ref er to a substance which he reasoned was "vital for life". The name caught on. Now, we use Vitamin (minus 'the e ) to refer to a number of unrelated substances that o ccur in many foods in very small amounts.

These vitamins are essent ial to normal functioning of the huma n body in many different ways . We usually speak of -general vitamin functions as r e gu !ation of body processes . They are actually involved in very complex ways with body operations .

HOW MANY VI TAMINS ARE THERE?

Up to this t ime, scient ists have discovered about fourteen different vitamins known to be essential in human nutrit i on . Others may be added to the group as research continues on "unidentified ·factors 11

• Vitamins needed by hl.lmans include :

Vi~amin A Pantothenic Acid Vitamin C Thiamine Folic Acid Vitamin D Riboflav in Vitamin B12 Vitamin E Niacin Cho line Vitamin K Pyridoxine Biotin

We know how much of some vitamins we must ~at in food . Our bodies make certain amounts of other vitamins . Research on still others is ~ot complete enough to determine just how much we need. In vitamin research' scientists are hand i ­

rnpped by working with minute amounts. Progress i s slow .

Note : Here is information on some vitamins~ If you eat foods rich in these you wil l also get plenty of all the other known vitamins.

Reproduced from Mississippi Extension Service Publication 469. Adjustments have been made to include 1963 revised recommended allowance s.

Helpful

Definitions

THIS CHART WILL HELP YOU UNDERSTAND THE IMPORTANCE OF EATING VITAMIN-RICH FOODS

E .M. 2502 Page 2

Gram - A small unit of measure. There are about 30 grams in 1 ounce, 16 ounces in 1 pound. Milligram - 1/1,000 of a gram. Microgram - 1/1,000 of a milligram, 1/10,000 of a gram. International Unit - 6/1,000 of a microgram, 6/10,000 of a milligram.

As you can see vitamins are needed in small amounts and measured by very minute units of measurement.

Name of Nutrient Some Reasons Why You Need It How Huch You

Need Daily Foods That Supply Important Amounts

Vitamin A

Thiamine

Riboflavin

(vitamin B2)

To keep skin smooth and soft To help keep mucous membranes

firm and resistant to infection To protect against night blind­

ness (when going from light to dar~)

Adults and Adolescents 5,000 International

Units Children 3 to 9

2,500 to 3,500 Children 9 to 12

4,500

To keep appetite and digestion Hen: normal .9 to 1 . 2 milligrams

To keep the nervous system Women: healthy and prevent irritabilitv .8

To help body release energy from Adolescents: carbohydrates .9 to 1.4

Children 9 to 12 yrs.: .9 to 1

Children 3 to 9 yrs.: .6 to .8

Liver, yellow fruits, deep green and yellow vegetables, whole milk, cheddar-type cheese, cream, butter margarine, watermelon, fresh asparagus, tomatoes, eggs

Pork, lamb, other meats, enriched arid whole grain breads and cer­eals, milk, white and sweet potatoes, dry beans and peas, fruits and vegetable s

To h e l p cells use oxygen Men: Milk, liver, all kinds of cheese, To keep vision clear and prevent

sensitivity of eyes to light To h e l p k eep skin and t ongue

smooth To he l p re l ease ener gy f r om f ood

1.3 to 1.7 milligrams lean meats, fish , poultry, eggs, Women: leafy green vege t ables

1 . 2 to 1.3 Adolescents:

1.3 to 2 . 0 Children 3 to 9 ' yrs.: :

1.0 to 1.3

Cont. next page

Name of Nutrient

Niacin

(another B vitamin)

Ascorbic Acid

(vitamin C)

Vitamin D

Some Reasons Why You Need It

To help body use carbohydrates, fats and proteins

For smooth skin and healthy digestive tract

To keep nervous system healty

To make cementing materials that hold body cells together

To make walls of blood vessels firm

To help resist infections and to prevent fatigue

To h€lp heal wounds and broken bones

To help the body absorb and use calcium and phosphorous to build bones and teeth

How Much You Need Daily

Adults: 13 to 19 milligrams

Adolescents: 15 to 22 milligrams

Children 3 to 9 Yrs.: 11 . to 14 milligrams

Men: 70 milligrams

Women : 70 milligrams

Adolescents: 70 to 80 milligrams

Children 3 to 9 yrs.: 50 to 60 milligrams

EoM. 2502 Page 3

Foods That Supply Important Amounts

Lean meats, poultry, peanuts, other nuts, enriched and whole grain breads and cereals, pota ­toes, dried fruits

Oranges, grapefruit, limes, tan ­gerines, strawberries, canta ­loupes ~ tomatoes, green peppers, broccoli, raw cabbage, lightly cooked greens, white potatoes

Children & Adolescents Vitamin D milk, fish liver oil, 400 International salmon, tuna, herring, mackeral,

Units sunshine action

E. M. 2502 Page 4

GET ENOUGH VITAMINS THIS WAY

VitBmins are widely dtstributed in foods. Get your needs easily by eating a varied di~t. Take synthetic vitamins only when prescribed by your doctor. He

. may give you a vitamin for a time for certain medical reas~ns. Otherwise, get more for your money, buy good food with a variety of nutrients and enjoyment. There may be other vitamins, 'as yet unident i f i ed, in food which you do not get in pills.

Caution : Vitamins A, D, E, and K are stored i n your body. Others aren't. A and D are toxic if l arge amounts accumulate in body.. ·

Vitamins most often low in our diets are. A and C. Eat more fruits and vegetabl~s for more of these. Nutritionists recommend eating these foods daily for variety and best health:

Milk and Milk Products - Children, 2 or 3 glasses ; 9 to l2ayear-olds, 3 or more glasses ; Teenagers, 4 or more glass~s; Adults 2 or more glasses.

Meats, Fish, Poultry, Egg~ - 2 or more servings.

Fruits and Vegetables - 4 or more servi ngs (1 green or yellow vegetable, 1 vitamin e-rich food, 2 others)

Breads and Cereals ~ 4 or more servings.

TREAT FOODS WITH CARE TO PROTECT VITAMIN~

Vitamin values may be destroyed. Take care to protect them when cooking 9

freezing, canning or storing foods in refrigerator. Ea ch vitamin varies in stabilf~y . Vitamins A, D~ E and K are fat-soluble and mav be affected by aging, ranci dity, exposure to heat, ~ir, strong acids or alkalies. ·vitamins C and B Complex are soluble in water and susceptible to heat, light and air exposure. With average care you can protect food from vitamin losses and in­crease f~avor and qual ity.

HELPFUL COOKING AND PRESERVING HINTS

* Cook vegetables in small amounts of water until just . tender but not broken or mushy .

* Keep lids on pots when cooking vegetables.

* Use liquids from canned or cooked f oods in soups or casseroles instead of discard ing.

* Work rap idly when preparing fruits and vegetables, prevent long exposure to l ight and air o

* Keep fresh foods covered as much as possible.

* Use mo isture-vapor-proof freezer containers and store frozen foods at 0 degrees or belowb

* Store canned foods i n dark, cool, dry, well - ventilated place.

* Prevent rancidity of fat-rich foods by rapid use and protection from 2/65 heat and long storage. och