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 tracker from within your LaunchPad course. Click on the AnalyzeMyDiet link found on your LaunchPad home screen.
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 representative of your typical diet or as specified by your instructor.
- Click “Show Report” to download your report.
For more instructions and help using AnalyzeMyDiet, please visit the help page.
3.1 Build Your Grid
For this activity you will need the Bar Graph report. This report can be accessed individually or as part of the Combination Report in AnalyzeMyDiet.
Please Note: You can find your percent by referring to your report, or calculate by dividing your intake by your target. If hand-calculating, round to the nearest whole number.
| Vitamins | Solubility | Target | Intake | 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 | |||
| Vitamin B1 - Thiamin (mg) | Water-soluble | |||
| Vitamin B2 - Riboflavin (mg) | Water-soluble | |||
| Vitamin B3 - Niacin (mg) | Water-soluble | |||
| Choline (mg) | Water-soluble |
Fill in the grid below using your knowledge of vitamins. Refer to chapters 10 and 11 in your textbook for help.
| Vitamins | Good Food Source (List One) | Deficiency Signs and Symptoms |
|---|---|---|
| Vitamin B12 | ||
| Vitamin D | ||
| Folate |
3.2 Analyze Your Intake
| Vitamins | Solubility | Target | Intake | 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 | |
| Vitamin B1 - Thiamin (mg) | Water-soluble | I1 | I2 | |
| Vitamin B2 - Riboflavin (mg) | Water-soluble | J1 | J2 | |
| Vitamin B3 - 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...
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