FITNESS ABCs

MICRONUTRIENTS

Vitamins

Vitamins are organic compounds not manufactured by the body other than proteins, carbohydrates and
fats that are required for growth, maintenance and repair. Vitamins require no digestion and are absorbed
directly into the blood stream. The thirteen vitamins identified are divided into two groups, fat-soluble and
water-soluble. The fat-soluble vitamins, which include A, D, E, and K are stored in the liver and in body fat.
Mega doses of fat-soluble vitamins can produce a toxic effect in the liver and can accumulate in the
tissues. Symptoms of toxicity are bone and joint pain, blurred vision, dry skin, and hair and weight loss.
The body does not store water-soluble vitamins. The kidneys excrete excess or Mega doses of these
vitamins. However, toxicity has been reported with A, niacin, C, D and B6. Recommended Daily
Allowances (RDA) are currently being revised.

Fat Soluble

Vitamins

RDR

Purpose

Sources

A 1,000 mcg Vision, skin, hair, growth, mucous

membranes

Egg yolk, milk, butter, yellow and dark

green vegetables, yellow-orange fruits

D 5 mg Bone and tooth structure, needed

to absorb calcium

Sunshine, milk, eggs, fish

E 10 mg Red Blood Cells, muscles Whole grains, oils, fruits, green leafy

vegetables

K 80 mcg Blood Clotting, bone growth Eggs, green leafy vegetables, cauliflower,

tomatoes

Water

Soluble

Vitamins

RDR

Purpose

Sources

C 60 mg Strengthens blood vessel walls,

antihistamine, builds collagen

Citrus, tomatoes, broccoli, potatoes,

green peppers, cabbage, strawberries

B1 - Thiamin 1.5 mg Appetite, digestion, nerve

function, carb metabolization

Pork, legumes, whole grains, wheat germ,

nuts

B2 -

Riboflavin

1.7 mg Fat, protein and carbohydrate

metabolism, mucous membrane

Milk, dairy, whole grain, eggs, fish, green

leafy vegetables

B3 - Niacin 19 mg Appetite, lowers cholesterol, fat,

protein and carb metabolism

Meat, fish, poultry, eggs, peanuts,

legumes, grains

B6 -

Pyridoxine

2 mg Serotonin (mood regulation),

protein metabolism

Meat, poultry, fish, grains, bran, wheat

germ, egg yolk, legumes, green leafy

vegetables

B

Cobalamin

2 mcg Red blood cells, genetic material

production, new tissue

Meat, poultry, fish, dairy

Folic Acid 200 mcg Red blood cells, genetic material

production

Meat, eggs, fish, green vegetables,

beans, asparagus, yeast

Pantothenic

Acid

7 mg Adrenal function, food

metabolization, nerve function

Whole grains, eggs, vegetables, meats

Biotin

100 mcg Metabolization of glucose Egg yolk, milk, legumes, peanuts,

bananas