With vitamin D, is effective in the. Fat-Soluble Vitamins & Micronutrients: Vitamin D. Active vitamin D functions as a hormone. Vitamin D Background - Mayo Clinic. Natural Standard. Commercial distribution prohibited. This monograph is intended for informational purposes only, and should not be interpreted as specific medical advice. You should consult with a qualified healthcare provider before making decisions about therapies and/or health conditions. Vitamin D is found in many foods, including fish, eggs, fortified milk, and cod liver oil. The sun also adds to the body's daily production of vitamin D, and as little as 1. The term . Two forms are important in humans: vitamin D2, which is made by plants, and vitamin D3, which is made by human skin when exposed to sunlight. Foods may be fortified with vitamin D2 or D3. The major role of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D helps the body absorb calcium, which forms and maintains strong bones. It is used alone or together with calcium to improve bone health and decrease fractures. Vitamin D may also protect against osteoporosis, high blood pressure, cancer, and other diseases. Vitamin D is a fat-soluble vitamin that plays a role in many important body functions. Vitamin D levels may be lowered by the following medications. Vitamin D is found in many foods, including fish, eggs, fortified milk, and cod liver oil. The sun also adds to the body's daily production of vitamin D. Vitamin D Necessary for the formation of normal bone. Functions and Food Sources of Common Vitamins. Vitamin D: If you are over 50. Dietitians of Canada fact sheet 'Do I need a vitamin or mineral supplement? Vitamin D has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation Mechanisms and Functions of Vitamin D Hector F. DeLuca, Ph.D., and Claudia Zierold, Ph.D. The vitamin D hormone, 1,25-dihydroxyvitamin D. Rickets and osteomalacia are classic vitamin D deficiency diseases. In children, vitamin D deficiency causes rickets, which is a softening or weakening of the bones. In adults, vitamin D deficiency can lead to osteomalacia, which causes weak bones and muscles. People who may be at a high risk for vitamin D deficiency include those who are elderly or obese, those with limited sun exposure, and babies who are exclusively breastfed. People who have conditions such as cystic fibrosis (mucus build- up in the lungs) or inflammatory bowel disease are also at risk for vitamin D deficiency. The most prominent role of vitamin C is its immune-stimulating effect, e.g., important for defence against infections such as common colds. Vitamin D Cholecal-ciferol, ergocal-ciferol DRI Males: 5.0 ug Females: 5.0 ug Member of a large and cooperative. Vitamins, Minerals and their Functions Table, Cont. Portions of this document last updated: Nov. This evidence- based monograph was prepared by The Natural Standard Research Collaborationwww. Dietitians of Canada - Functions and Food Sources of Common Vitamins. Posted: Feb 6, 2. Information about Some Common Vitamins. Vitamins don't give you calories or energy but do help you stay healthy. You cannot make vitamins so you must get them from the foods you eat. Vitamins are only needed in small amounts and most people can meet their vitamin needs by following . Some people may need extra vitamins to help them meet their special needs. There are two types of vitamins: water soluble and fat soluble. Water soluble vitamins include vitamins B1, B2, B3, B6, B1. C, biotin and folate. They are not stored in large amounts in the body, and any extra is lost through your urine. Fat soluble vitamins include vitamins A, D, E and K and they can be stored in your body. High amounts of fat soluble vitamins are not recommended, as these can cause health problems. Steps You Can Take. The following table will help you to understand why it is important to get enough of some of the common vitamins and lists the best food sources of these vitamins. Vitamin Function. Food Sources. Vitamin B1(Thiamin)Helps with energy production in your body. Whole grains, enriched grains. Liver, pork, dried beans, nuts and seeds. Vitamin B2(Riboflavin)Helps with energy production in your body. Helps your body use other B vitamins. Soybeans, meat and poultry, liver and eggs. Mushrooms. Milk, cheese, yogurt. Whole grains, enriched grains. Vitamin B3(Niacin)Helps your body to use protein, fat and carbohydrate to make energy. Helps enzymes work properly in your body. Mushrooms. Peanut butter, meat, fish, poultry. Whole grains, enriched grains. Biotin. Allows your body to use protein, fat and carbohydrate from food. Sweet potatoes. Nonfat milk, yogurt. Peanuts, almonds, eggs, liver, soy protein*The biotin content in food can vary greatly. Vitamin B6(Pyridoxin)Helps your body to make and use protein and glycogen which is the stored energy in your muscles and liver. Helps form hemoglobin which carries oxygen in your blood. Potatoes, bananas. Meat, fish, poultry, liver, soybeans, chickpeas, lentils, pistachio, nuts, sunflower seeds. Vitamin B1. 2(Cobalamin)Works with the vitamin folate to make DNA. Helps to make healthy blood cells. Low levels of vitamin B1. Keeps nerves working properly. Milk, cheese, yogurt, fortified soy or rice beverages. Meat, fish, poultry, liver, eggs, fortified soy products. Folate (also known asfolacin and folicacid)Helps to produce and maintain DNA and cells. Helps to make red blood cells and prevent anemia. Getting enough folic acid lowers the risk of having a baby with birth defects like spina bifida. Asparagus, cooked spinach, romaine lettuce, Brussels sprouts, beets, broccoli, corn, green peas, oranges, orange juice. Bread, enriched pasta, wheat germ. Liver, dried beans, soybeans, chickpeas, lentils, sunflower seeds, flaxseeds*Folic acid is the type of folate found in Vitamin supplements and fortified foods. Vitamin CMay help prevent cell damage and reduce risk for certain cancers, heart disease and other diseases. Helps heal cuts and wounds and keeps gums healthy. Protects you from infections by keeping your immune system healthy. Increases the amount of iron your body absorbs from some foods. Citrus fruits such as oranges, grapefruits and their juices, kiwi,strawberries, mangoes, papaya. Red, yellow and green peppers, broccoli, Brussels sprouts, tomatoes,raw dark leafy vegetables. Vitamin AHelps you to see in the day and at night. Protects you from infections by keepingskin and other body parts healthy. Promotes normal growth and development. Liver, some fish. Milk, cheese. Carotenoids: alpha, beta caroteneand beta crypto xanthin. Carotenoids are not vitamins but some types can turn into vitamin A in the body. Act as antioxidants which protect your body from damage caused by harmful molecules called free radicals. Cantaloupe, pink grapefruit, tomatoes, broccoli, dark green leafy vegetables like spinach, beet greens and Swiss chard, dark orange vegetables such as carrots and sweet potatoes. Vitamin DIncreases the amount of calcium and phosphorus your body absorbs from foods. Deposits calcium and phosphorus in bones and teeth, making them stronger and healthier. Protects against infections by keeping your immune system healthy. Milk, fortified soy and rice beverages. Fortified margarine. Some fish, eggs, organ meats, fish liver oils. Vitamin EHelps to maintain a healthy immune system and other body processes. Acts as an antioxidant and protects cells from damage. Vegetable oils. Avocados, leafy green vegetables. Wheat germ, sunflower seeds, some nuts, peanut butter. Vitamin KMakes proteins that cause our blood to clot, when you are bleeding. Involved in making body proteins for your blood, bones and kidneys. Broccoli, soybeans, dark green leafy vegetables such as kale, collards, turnip/beet greens and spinach. Steps for Special Consideration. Most people can get enough vitamins by following CFG. However at certain life stages and in certain situations vitamins need special attention. In some cases supplements may be needed. These include: Vitamin D: If you are over 5. D - an amount that may be difficult to meet with food alone. Health Canada recommends that men and women over the age of 5. IU. Folate: All women who could become pregnant, are pregnant, or breastfeeding should take a daily multivitamin containing 4. Vitamin C: If you smoke you need an extra 3. C each day. You can easily get this amount by eating a variety of fruits and vegetables and getting the recommended number of servings of fruits and vegetables from CFG. Vitamin K: People who use Warfarin (Coumadin) need to make sure they eat the same amounts of vitamin K foods each day. A sudden increase or drop in vitamin K foods can affect how this medication works. Additional Resources. Health Canada, Eating Well with Canada's Food Guide- www. Dietitians of Canada fact sheet.
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