Chapter 3. Vitamins
Purpose and Goals
Vitamins
Introduction
Vitamins are divided into two groups: fat-soluble and water-soluble. The fat-soluble vitamins need the presence of dietary fat and the assistance of bile to be effectively absorbed. They aren’t excreted as easily as water-soluble vitamins, making them more likely to cause toxicity. However, this rarely occurs when consuming vitamins exclusively through foods. The water-soluble vitamins are generally not stored in the body so deficiency conditions of the water-soluble vitamins develop more quickly than for the fat-soluble vitamins.
In this activity, you will identify the sources of fat-soluble and water-soluble vitamins in your diet and compare the amount you get with the current dietary recommendations.
This activity can be completed using the AnalyzeMyDiet tool linked from your LaunchPad course or any dietary analysis software that provides the daily average amount of vitamins consumed.
To complete the activity using AnalyzeMyDiet:
- If you have not already completed the AnalyzeMyDiet Tutorial and tracked at least one day’s nutrition and activity, do so first.
- Within AnalyzeMyDiet, go to the Reports tab.
- Select “Bar Graph” on the left.
- Select the day(s) that are a good representative of your typical diet.
- Click “Show Report” to download your Nutrition Report.
- Within the report, you will see the value (average consumption per day), goal (daily target), and Percent (completion of target consumption) for each nutrient.
For more instructions and help using the AnalyzeMyDiet Tool, please visit the help page.
3.1 Build Your Grid
| Vitamins | Solubility | Goal (Daily target consumption) | Intake (Average consumption per day) | Percent (Completion of target consumption) |
|---|---|---|---|---|
| Vitamin A (μg/mcg) | Fat-soluble | |||
| Vitamin B6 (mg) | Water-soluble | |||
| Vitamin B12 (μg/mcg) | Water-soluble | |||
| Vitamin C (mg) | Water-soluble | |||
| Vitamin D (μg) | Fat-soluble | |||
| Vitamin E (mg) | Fat-soluble | |||
| Vitamin K (μg) | Fat-soluble | |||
| Folate (μg) | Water-soluble | |||
| Thiamin (mg) | Water-soluble | |||
| Riboflavin (mg) | Water-soluble | |||
| Niacin (mg) | Water-soluble | |||
| Choline (mg) | Water-soluble |
| Vitamins | Good Food Source (List One) | Deficiency Signs and Symptoms |
|---|---|---|
| Vitamin B12 | ||
| Vitamin D | ||
| Folate |
3.2 Analyze Your Intake
| Vitamins | Solubility | Goal (Daily target consumption) | Intake (Average consumption per day) | Percent (Completion of target consumption) |
|---|---|---|---|---|
| Vitamin A (μg) | Fat-soluble | A1 | A2 | |
| Vitamin B6 (mg) | Water-soluble | B1 | B2 | |
| Vitamin B12 (μg) | Water-soluble | C1 | C2 | |
| Vitamin C (mg) | Water-soluble | D1 | D2 | |
| Vitamin D (μg) | Fat-soluble | E1 | E2 | |
| Vitamin E (mg) | Fat-soluble | F1 | F2 | |
| Vitamin K (μg) | Fat-soluble | G1 | G2 | |
| Folate (μg) | Water-soluble | H1 | H2 | |
| Thiamin (mg) | Water-soluble | I1 | I2 | |
| Riboflavin (mg) | Water-soluble | J1 | J2 | |
| Niacin (mg) | Water-soluble | K1 | K2 | |
| Choline (mg) | Water-soluble | L1 | L2 |
| Vitamins | Good Food Source (List One) | Deficiency Signs and Symptoms |
|---|---|---|
| Vitamin B12 | [text] | [text] |
| Vitamin D | [text] | [text] |
| Folate | [text] | [text] |
Question 1
For each fat-soluble vitamin, select “Yes” if you consumed at least 70% of the target, and select “No” otherwise.
Vitamin A
| A | Yes |
| B | No |
3.3 Activity Completed!
Activity results are being submitted...
REFERENCES: