ProteinsProteinsThe Body’s Building BlocksThe Body’s Building Blocks

VitaminsVitamins• Keep your body tissues healthyKeep your body tissues healthy• Help carbohydrates, fats and Help carbohydrates, fats and

proteins do their work.proteins do their work.• Have antioxidant propertiesHave antioxidant properties

Antioxidants protect body cells Antioxidants protect body cells from harmful chemicals, certain from harmful chemicals, certain foods and tobacco smoke.foods and tobacco smoke.

Water Soluble VitaminsWater Soluble Vitamins

• Dissolve in waterDissolve in water• Pass easily through the blood streamPass easily through the blood stream• Not stored by the bodyNot stored by the body• Include Vitamin C and the eight B Include Vitamin C and the eight B

vitaminsvitamins

Fat Soluble VitaminsFat Soluble Vitamins• Absorbed and transported by fatAbsorbed and transported by fat• Stored by the bodyStored by the body• Include vitamins A,D,E, and KInclude vitamins A,D,E, and K

When you have too much of a When you have too much of a vitamin….vitamin….• Vitamin C – Vitamin C –

Nausea, diarrhea, fatigueNausea, diarrhea, fatigue• Thiamine (BThiamine (B11))

Rapid pulse, weakness, headache, insomniaRapid pulse, weakness, headache, insomnia• Riboflavin (BRiboflavin (B22))

None reported although potential might existNone reported although potential might exist• Niacin (BNiacin (B33))

Swollen tongue, rash, low blood pressure, diarrhea, nausea, Swollen tongue, rash, low blood pressure, diarrhea, nausea, and vomitingand vomiting

• Folate (Folic acid)Folate (Folic acid)Diarrhea, problems sleeping, can mask a BDiarrhea, problems sleeping, can mask a B12 12 deficiencydeficiency

WATER SOLUBLE VITAMINSWATER SOLUBLE VITAMINS

ExcessExcess

• Vitamin AVitamin AJoint pain, dry and itchy skin, cracked lips, nausea, Joint pain, dry and itchy skin, cracked lips, nausea,

and vomiting, weight lossand vomiting, weight loss• Vitamin DVitamin D

Kidney stones, fatigue, calcification of soft tissueKidney stones, fatigue, calcification of soft tissue• Vitamin EVitamin E

Dizziness, weakness, increased effect of anticlotting Dizziness, weakness, increased effect of anticlotting medicationmedication

• Vitamin KVitamin KPossible jaundice (yellow of skin), interference with Possible jaundice (yellow of skin), interference with

anticlotting medicationsanticlotting medications

FAT SOLUBLE VITAMINSFAT SOLUBLE VITAMINS

When you have too little When you have too little (deficiency)…(deficiency)…• Vitamin CVitamin C

Anemia, infections, sore gums (scurvy), muscle pain, joint painAnemia, infections, sore gums (scurvy), muscle pain, joint pain• Thiamine (BThiamine (B11))

Edema, heart damage, weakness, confusion, paralysisEdema, heart damage, weakness, confusion, paralysis• Riboflavin(BRiboflavin(B22))

Eyes sensitive to sun, skin rash, cracks at the corner of the mouthEyes sensitive to sun, skin rash, cracks at the corner of the mouth• Niacin(BNiacin(B33))

Weakness (beriberi), dizzy, loss of appetite, confusion, Weakness (beriberi), dizzy, loss of appetite, confusion, diarrhea, rashdiarrhea, rash

• Folate (folic acid)Folate (folic acid)Anemia, smooth red tongue, diarrhea, constipation, infections,Anemia, smooth red tongue, diarrhea, constipation, infections,confusion, and weaknessconfusion, and weakness

WATER SOLUBLE VITAMINSWATER SOLUBLE VITAMINS

DeficiencyDeficiency• Vitamin AVitamin A

Poor teeth and bone growth, night blindness, Poor teeth and bone growth, night blindness, diarrheadiarrhea

• Vitamin DVitamin DMisshapen bones in children (rickets), softening of Misshapen bones in children (rickets), softening of

bones in adults and bone fracturesbones in adults and bone fractures• Vitamin EVitamin E

Anemia and weaknessAnemia and weakness• Vitamin KVitamin K

Hemorrhaging (hemophilia) and general bleeding Hemorrhaging (hemophilia) and general bleeding problemsproblems

FAT SOLUBLE VITAMINSFAT SOLUBLE VITAMINS

ProteinsProteins• Help the body grow and repairHelp the body grow and repair• 1/5 of your body weight is protein1/5 of your body weight is protein• Hair, eyes, skin, muscles, and bones are Hair, eyes, skin, muscles, and bones are

made of proteinmade of protein• Regulate body processesRegulate body processes• Made of chemical building blocks called Made of chemical building blocks called

amino acidsamino acids*Note: Protein is essential, however excess is *Note: Protein is essential, however excess is

stored as fat. Also high protein intake can stored as fat. Also high protein intake can stress kidneys. stress kidneys.

Complete ProteinsComplete Proteins• Supply all nine *essential amino acidsSupply all nine *essential amino acids• Come for animal sources with the Come for animal sources with the

exception of soy productsexception of soy productsi.e. meat, poultry, fish, eggs, dairy i.e. meat, poultry, fish, eggs, dairy productsproducts

*Essential amino acids are the nine amino *Essential amino acids are the nine amino acids that the body cannot make. They acids that the body cannot make. They must be provided by your diet. must be provided by your diet.

Incomplete ProteinsIncomplete Proteins• Come from plant sourcesCome from plant sources• Lack one or more of the nine Lack one or more of the nine

essential amino acidsessential amino acids