Running Head: VITAMINS
Food Record Analysis 3 (Vitamins)
Ashley Merritt
HEALTH 640: Principles of Nutrition
Dr. Annette Florence
Due: September 27, 2020
2
VITAMINS
Nutrient Actual
Consumption-vs-
Recommended
Consumption
(An analysis)
Health implications if I don’t
make any changes to my diet
(Be specific – based on
scholarly resources)
Specific
Recommendations.
Specific suggestions
to improve in this
area
Vitamin A According to my
chart, it showed
that I consumed
less than my
recommended
amount which was
221.00mcg a day,
with my
recommended
amount being
between 700.0mcg
a day.
According to our textbook, the
average female needs to consume
700.00 mcg of Vitamin A daily in
order to maintain the vitamin
levels in our livers.1 If not enough
of this vitamin is consumed, our
livers may not function properly.
With my intake being
very low I need to work
in this category. I need
to look for food’s rich
in Vitamin A. A few
foods I will start adding
to my diet will be Sweet
potatoes, eggs, yogurt,
chicken, and carrots.6
This will be an easy
adjustment, as I
normally eat very
healthy I was just
having an off week and
was on the go a lot.
Beta Carotene According to my
chart, it showed
that I am to
consume 580.00
mcg a day. There
is no
recommended
daily amount to
consume.
There is not necessarily an
established amount to be
consumed daily, but the textbook
recommends that we consume 3-
6mg of Beta Carotene each day.1
Beta Carotene just like vitamin A
helps to promote optimal liver
functions.
My recommendation
here would be to just
keep my fruit and
vegetable intake at the
normal servings per
day to have an
adequate amount
daily.
Thiamin According to my
chart, it showed
that I am to
consume 0.58 mg
a day. The
recommended
amount is 1.1mg a
day.
Thiamin helps to support the
nervous system, so this will be
impacted if not enough is
consumed along with your
metabolism.1
Since the daily intake
isn’t too high one
recommendation here
would be to consume
brown rice or whole
great bread during the
day as it is a great
source of Thiamin.
Also, I take a daily
multivitamin which
has my daily dose of
Thiamin in it as well.
Riboflavin According to my
chart, it showed
If not enough is consumed, the
metabolic system will slow down
at a quicker rate.1 Reports show
My recommendation
here since I was not
3
VITAMINS
that I am to
consume 0.74 mg
a day. The
recommended
amount is 1.1mg a
day.
that they’re currently no major
health complications that can be
caused if too much Riboflavin
(vitamin B2) is consumed due to
it being secreted through the
urine.2
too far off would be
just to keep
consuming what I
have been but eat
health snack options
such as almonds or
avocados instead of
ice cream.
Niacin According to my
chart, it showed
that I am to
consume 13.00
mg a day. The
recommended
amount is 14.00
mg a day.
Consuming too much niacin from
supplements could cause an
increased risk of liver toxicity and
raise blood glucose levels.1
My recommendation
here would be to fix
my meal options and
not eat on the go and
plan out my meals
better. Add lean pork
chops, avocados, and
green peas to meals.
Another
recommendation is to
have peanuts for a
snack.
B6 According to my
chart, it showed
that I am to
consume 0.99 mg
a day. The
recommended
amount is 1.3 mg
a day. (But says do
not consume more
than 100mg)
Too much B6 could lead to
potential nerve damage if more
than 100 mg is consumed.
Again this is hard to do
because B vitamins are water
soluble and when too much is
in your body you release them
in your urine.
One recommendation
is to add more
chicken to my diet.
Another would be
tuna on the go as a
snack. Lastly, fruits
such as watermelon,
bananas, and oranges,
B12 According to my
chart, it showed
that I am to
consume 3.29 mcg
a day. The
recommended
amount is 2.4 mcg
a day.
A deficient amount could lead to
malabsorption which is another
health risk that impairs the body
to be able to properly break down
other vitamins for the body.3
I was over on B12.
My recommendation
here would be just to
watch what I am
intaking a little bit
and minimize the
intake. Some of my
favorite foods with
B12 are chicken, tuna,
and yogurt.
Vitamin C According to my
chart, it showed
that I am to
consume 58.60
If you become Vitamin C
deficient, you can get scurvy.
Scurvy is like a type of anemia.
Symptoms include fatigue,
I need to increase the
amount of vitamin C I
am intaking. Good
recommendations
4
VITAMINS
mg a day. The
recommended
amount is 75.0 mg
a day.
inflammation of the gums, joint
pain, and poor wound healing.4
here would be having
more oranges, kiwi,
broccoli, tomatoes,
and one of my
favorite’s guavas.
This will help me get
to my daily intake
amount.
Vitamin D According to my
chart, it showed
that I am to
consume 2.35 mcg
a day. The
recommended
amount is 15.0
mcg a day.
Not getting enough Vitamin D,
could lead to health
complications such as heart
disease, high blood pressure,
diabetes, multiple sclerosis, and
immune system disorders.5
I am very low in
vitamin D, so things I
can do to fix this are
adding more eggs,
shrimp, and oatmeal
to my diet.
Vitamin E According to my
chart, it showed
that I am to
consume 6.57 mg
a day. The
recommended
amount is 15.0 mg
a day.
If not enough vitamin E is in the
body, it could lead to blood clots
as it is an anticoagulant.1
Recommendations for
Vitamin E would be
eating more almonds,
avocados, broccoli,
shrimp, and kiwi.
Folate According to my
chart, it showed
that I am to
consume 193.0
mcg a day. The
recommended
amount is 400.0
mcg a day.
There is a chance that if an
inadequate amount is consumed,
it could disrupt cell DNA and
prevent repair which could lead to
developing cancer.1
My recommendation
to increase the
amount of folate I am
intaking would be to
add asparagus,
spinach, peanuts, and
brussels sprouts to my
diet.
In the body’s ability to sustain and trigger mechanisms and processes such as metabolism,
immune system, and proper liver functions, vitamins play an essential role on the body. For some
individuals, having a deficiency could lead to the body systems failing to function, such as not
getting enough Vitamin C, which could lead to a weakened immune system. Unfortunately, this
is something I do lag in, I am lucky enough to not get sick though as I supplement my Vitamin C
5
VITAMINS
intake, so I end up getting enough in my diet. But instead of increasing my Vitamin C with a
supplement I should be intaking more fruits and vegetables like broccoli, oranges, and kiwis.
Another vitamin I need to focus on before it becomes an issue with my health would be vitamin
A. If I continue at the rate I am with this vitamin, I could have potential liver problems. To help
this issue I plan to intake more foods that are rich in vitamin A such as sweet potatoes, eggs,
yogurt and chicken.
Making the changes that I discussed in the above chart will be easy changes as I usually
already consume most of the foods I have discussed. My first recommendation to myself will be
to increase the amount of vitamin A enriched foods I will consume which will be foods such as
eggs, sweet potatoes, chicken, and carrots. These are already some of my favorite foods so it will
be a pretty easy adjustment. My second change will be to add asparagus, spinach, peanuts, and
brussels sprouts to my diet as a way to intake more folate. To increase the amount of vitamin E
my recommendation was to increase the amount of kiwi, shrimp, and avocados to my diet.
Another recommendation I will be doing is adding oatmeal to my diet to help intake more
vitamin D. For vitamin B12, I will add tuna, chicken, and yogurt to my diet. To increase my
vitamin B6 intake, I decided a good recommendation was to add some of my favorite fruits such
as watermelon, bananas, and oranges to my diet. Oranges are also a good source to help with my
vitamin C intake. Finally, my last recommendation to increase my niacin intake was to add lean
pork chops, avocados, and green peas to meals.
6
VITAMINS
References:
1. Blake JS, Munoz KD, Volpe S. Nutrition: from Science to You. 4th ed. New York:
Pearson, 2019.
2. Riboflavin – Vitamin B2. (2020, July 24). Retrieved September 23, 2020, from
Harvard.edu website: https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-
b2/
3. Hunt, A, Harrington, D, Robinson, Susan. Vitamin B12 deficiency. Education Clinical
Review. 2014. DOI: 10.1136/bmj.g5226. Accessed September 24, 2020
4. Vitamin C. (n.d.). Retrieved September 23, 2020, from Nih.gov website:
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
5. Vitamin D Deficiency. (n.d.). Retrieved September 22, 2020, from Clevelandclinic.org
website: https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-
deficiency
6. Vitamin A. (n.d.). Retrieved September 24, 2020, from Nih.gov website:
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
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