Water Soluble Vitamins Ch 10 PDF

NHM 101 11/22/2019 Vitamins Water Soluble and Fat Soluble Vitamins Chapters 10 & 11 Vitamins  Vita= life  Amin=nitrogen c...

NHM 101 11/22/2019 Vitamins Water Soluble and Fat Soluble Vitamins Chapters 10 & 11 Vitamins  Vita= life  Amin=nitrogen containing group  Vitamins DO NOT provide ENERGY How do vitamins and macronutrients differ?  Structure  Single structure vs. a chain of units  Functions  Do not yield energy, but do assist with the process  Food contents  Foods contain less vitamins than macronutrients  Our bodies need less vitamins  Milligrams and micrograms vs. grams 1 NHM 101 11/22/2019 Bioavailability of Vitamins  Bioavailability- the rate and extent that a nutrient is used or absorbed  Bioavailability depends on:  Efficiency of digestion and transit time in the GI tract  Prior nutrient intake and nutrition status  Method of food preparation  Source of the nutrient  Other foods consumed at the same time Toxicity of Vitamins  Tolerable Upper Intake Level (UL)- Highest amount of a nutrient that can be consumed without causing harm to most healthy people.  Risk of symptoms of toxicity increase as one goes over the UL  More means better does not hold true with vitamins Solubility of Vitamins  Water Soluble Vitamins—B Vitamins and Vitamin C  Hydrophilic  Most travel freely in the body  Go directly to bloodstream when absorbed  Circulate in water-filled compartments  Kidneys identify excess which are removed in urine  Fat Soluble Vitamins—Vitamins A, D, E, K  Hydrophobic  Require a transport protein  Go to lymph system first and then to blood stream  Stored in fatty tissues and liver, so are not readily excreted 2 NHM 101 11/22/2019 Water Soluble Vitamins B Vitamins and Vitamin C https://www.menshealth.com/nutrition/a19547747/do-b-vitamins-boost-your-energy/ **Look up Energy Drink B Vitamins  Serve important roles in metabolism  Make up a portion of multiple coenzymes  Coenzyme- Work with an enzyme to facilitate the enzymes activity Thiamin (Vitamin B1)  Functions  Part of coenzyme TPP (thiamin pyrophosphate)  Assists with energy metabolism  TPP participates in conversion of pyruvate to Acetyl CoA  Also, occupies a special site on membranes of nerve cells  Recommendations  RDA for Men: 1.2 mg/day and Women: 1.1 mg/day  Food Sources  Grains and Pork Products  Deficiency: Beriberi 3 NHM 101 11/22/2019 Riboflavin (Vitamin B2)  Functions  Part of coenzyme FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide)  Assists with energy metabolism  Both can accept and donate 2 hydrogen  Recommendations  RDA for Men: 1.3 mg/day and Women: 1.1 mg/day  Food Sources  Milk, Grains, and Green Leafy Vegetables  Deficiency  Inflammation of the mouth, skin, eyes, and GI tract Riboflavin Deficiency Niacin (Vitamin B3, Nicotinic Acid)  Functions  Participation in actions of metabolism of glucose, fat, and alcohol  Protects neurological degeneration  Recommendations  RDA for men: 16 mg NE/day and for women: 14 mg NE/day  Body can make it from the amino acid tryptophan  UL is 35 mg/day  Food Sources  Meats, poultry, fish, grains, legumes, and vegetables  Deficiency  Pellagra: Four D’s—diarrhea, dermatitis, dementia, death  Nicotinic acid may be prescribed for heart disease 4 NHM 101 11/22/2019 Niacin Deficiency Biotin  Functions  Metabolism-as a coenzyme in gluconeogenesis, fatty acid synthesis, and breakdown of amino acids and fatty acids  Protects neurological degeneration  Recommendations  AI for adults: 30 mcg/day  Produced by GI bacteria  Food Sources  In many foods; Grains, soybeans, egg yolks  Biotin deficiency is unlikely Pantothenic Acid  Functions  Part of Coenzyme A used in energy metabolism  Synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin  Recommendations  AI for adults: 5 mg/day  Food Sources  In many foods: meat, poultry, egg yolks, grains, and vegetables  Deficiency is unlikely 5 NHM 101 11/22/2019 Vitamin B6  Functions  Coenzyme involved in amino acid and fatty acid metabolism  Making non-essential amino acids in the body  Assists in making red blood cells  Vitamin B6 is stored in the muscle.  Research does not support enhancing muscular strength or endurance.  Recommendations  RDA for adults: 1.3 mg/day  UL is 100 mg/day  Food Sources  Meat, poultry fish, soy products, fortified cereals, legumes, non-citrus fruits, vegetables (potatoes and other starchy vegetables)  Deficiency  Symptoms include depression and confusion  Alcohol intake can destroy Vitamin B6 Folate (Folic Acid or Folacin)  Functions  Coenzyme involved in metabolism  Helps with conversion of Vit B12 to a coenzyme form  Helps with synthesis of DNA for rapidly growing cells  Adequate consumption in key during pregnancy  Absorption  Excess folate is incorporated with bile and sent to gallbladder  So it is excreted back into the GI tract to be reasbsorbed  Recommendations  RDA for adults: 400 mcg/day  UL is 1000 mcg/day  Food Sources  Legumes, fruits, Dark Green Leafy Vegetables, Fortified Grain Products Folate Bioavailability  Bioavailability ranges from 50-100 %  Dietary Folate Equivalents (DFE)-the amount of folate available to the body from each source  Folate from foods is a 1:1 ratio  Folate from synthetic sources (fortification or supplements) is 1.7  Calculating DFE  Orange (25 mcg)  1 cup spinach (230 mcg)  1 supplement (200 mcg) 6 NHM 101 11/22/2019 Folate Deficiency  Deficiency  Replacement of RBC and GI tract fails  Abnormal compounds accumulate in the brain  Fortification as reduced deficiency  Symptoms of deficiency  Anemia and GI tract deterioration  Neural tube defects  Brain and spinal cord develop from the neural tube  Spina bifida  Folate supplementation in any woman of childbearing age  Folate toxicity can mask a vitamin B12 deficiency Folate or Vitamin B12 Deficiency Vitamin B12  Functions  Closely related to folate as each depends on the other for activation  Synthesis of aa methionine, DNA, and RNA  Bone cell activity and metabolism  Most Vitamin B12 is reabsorbed  Recommendations  RDA for adults: 2.4 mcg/day  Food Sources  Milk, fish, other animal foods, fortified grains or soy products  Deficiency  Symptoms include anemia and impaired cognition  Impairs cognition 7 NHM 101 11/22/2019 Choline  Not defined as a vitamin but an essential nutrient  Function: Helps to make neurotransmitter and the phospholipid lecithin  During pregnancy, supports the development of the brain and spinal cord  Recommendations  AI for men: 550 mg/day  AI for women: 425 mg/day  UL: 3500 mg/day  Food Sources  Milk, eggs, peanuts Vitamin C  Functions  Antioxidant- substance that significantly decreases the adverse effects of free radicals by donating an electron or two.  Free radicals are an unstable molecule  Protects tissues from oxidative stress.  May play an important role in preventing disease.  Serves as a cofactor to form collagen  Enhances iron absorption in the small intestine  Some studies show no benefit to preventing common cold Vitamin C Recommendations  Recommendations  RDA for men: 90 mg/day  RDA for women: 75 mg/day  Smokers: +35 mg/day  UL: 2000 mg/day  Food Sources  Citrus fruits, Berries, and Broccoli  Deficiency  Scurvy (mid-1700s)  Symptoms of deficiency  Bleeding gums and teeth fall out due to weakening cartilage  Pinpoint hemorhages  Skin rashes  Wounds fail to heal 8 NHM 101 11/22/2019 Vitamin C Toxicity  Most common dietary supplement  Symptoms:  GI distress  Diarrhea Questions?? 9