Water Soluble Vitamins PDF

The Vitamins Fat Soluble Vitamins Water Soluble Vitamins © 2010 Pearson Education, Inc. Vitamins  Tasteless, organic compounds  Required in small amounts  Functions Regulate metabolism Help convert fat, carbohydra...

The Vitamins Fat Soluble Vitamins Water Soluble Vitamins © 2010 Pearson Education, Inc. Vitamins  Tasteless, organic compounds  Required in small amounts  Functions Regulate metabolism Help convert fat, carbohydrate, and protein into ATP Promote growth and reproduction  Deficiencies can result in serious consequences © 2010 Pearson Education, Inc. Classification of Vitamins  Classification is based on solubility Nine water-soluble: B vitamin complex and vitamin C Four fat-soluble: vitamins A, D, E, and K  Solubility influences a vitamin’s Digestion Absorption Transportation Storage Excretion © 2010 Pearson Education, Inc.  Fat vs. Water Soluble Vitamins Water Soluble Fat Soluble Directly to Absorption Lymph blood Transport Free Require carrier Storage Circulate freely In cells with fat Excretion In urine Stored with fat Toxicity Less likely More Likely Requirements Every 2-3 days Every week © 2010 Pearson Education, Inc.  WATER SOLUBLE VITAMINS Absorbed with water and enter directly into the blood stream Most absorbed in the duodenum and jejunum Most are not stored in the body Excess intake excreted through the urine Important to consume adequate amounts daily Dietary excesses can be harmful © 2010 Pearson Education, Inc.  B Vitamins © 2010 Pearson Education, Inc. B Complex Digestion  Broken down into free vitamins in the stomach and small intestine  Absorbed primarily in the small intestine (50%-90%) © 2010 Pearson Education, Inc.  B-1 Thiamine  Important in: Producing energy from carbohydrates nerve function appetite growth Muscle function © 2010 Pearson Education, Inc. Sources of B-1  Fish  Liver  Legumes  Nuts  Whole grain or enriched breads and cereals © 2010 Pearson Education, Inc. B-1 Deficiency  Loss of appetite  Weakness & Feeling tired  Loss of weight  Depression  Heart & Gastrointestinal problems  Wernicke’s encephalopathy © 2010 Pearson Education, Inc. RDA For ThiaminE  1.1 mg/day for women  1.2 mg/day for men Most exceed RDA in diet  Low income people and older people may barely meet needs  Alcoholism causes deficiency © 2010 Pearson Education, Inc.  Riboflavin (B2)  Coenzymes  Participate in many energy-yielding metabolic pathways Fatty acids broken down and burned for energy © 2010 Pearson Education, Inc. Sources of B-2 Milk eggs meats leafy green vegetables enriched grains © 2010 Pearson Education, Inc. B-2 Deficiency  Itching and burning eyes  Angular cheilitis (Cracks and sores in angle of mouth and lips)  Dermatitis  Oily skin © 2010 Pearson Education, Inc. Riboflavin deficiency © 2010 Pearson Education, Inc. RDA for Riboflavin  1.1 mg/day for women  1.3 mg/day for men  Average intake is above RDA  Toxicity not documented  No upper level © 2010 Pearson Education, Inc. B-3 Niacinamide & Niacin  Important in: energy production maintenance of healthy skin and tongue mucous membranes improves circulation health of the digestive track Lowers cholesterol when used in higher doses © 2010 Pearson Education, Inc. Food Sources of Niacin  Enriched grains, ready to eat cereals  Beef, chicken, turkey, fish  peanuts  Heat stable; little cooking loss © 2010 Pearson Education, Inc. B-3 Deficiency  Pellagra  Dermatitis  Diarrhea  Dementia  Death © 2010 Pearson Education, Inc. Niacin  Pellagra symptoms: 4 “D’s” Diarrhea Dermatitis Dementia Death © 2010 Pearson Education, Inc. RDA for Niacin  14 mg/day for women  16 mg/day for men  Upper Level is 35 mg  Toxicity S/S: headache, itching, flushing, liver and GI damage © 2010 Pearson Education, Inc. B-5 Pantothenic acid  Important in: Carbohydrate metabolism Protein metabolism Lipid metabolism Maintaining a healthy skin Hormone production RBC production © 2010 Pearson Education, Inc. Food Sources of Pantothenic acid Meat Milk Vegetables Cereal grains Eggs © 2010 Pearson Education, Inc. B-5 Deficiency  Fatigue  Insomnia  Irritability  Vomiting  Stomach pains  Burning feet  URTIs © 2010 Pearson Education, Inc. RDA for Pantothenic acid  5-10mg/day  Toxicity: none reported  No upper limit  Massive doses can only cause mild GI disturbances © 2010 Pearson Education, Inc. B-6 Pyridoxine  Important in: Production of red blood cells conversion of tryptophan to niacin (B-3) immunity nervous system functions reducing muscle cramps maintaining proper balance of sodium and phosphorous in the body © 2010 Pearson Education, Inc. Food Sources of Pyridoxine  Fish  Beef liver  Potatoes  Non citrus fruits © 2010 Pearson Education, Inc. B-6 Deficiency  nervousness, insomnia  loss of muscle control, muscle weakness  arm and leg cramps  skin lesions © 2010 Pearson Education, Inc. RDA for Vitamin B-6  1.3 mg/day for adults  1.7 mg/day for men over 50  1.5 mg/day for women over 50  Athletes may need more  Alcohol destroys vitamin B6 © 2010 Pearson Education, Inc. B-7 Biotin  Free and bound form  Metabolism of CHO and fat  Assists the addition of CO2 to other compounds  Synthesis of glucose, fatty acids, DNA  Help break down certain amino acids  Role in maintaining healthy skin and hair © 2010 Pearson Education, Inc. Food Sources of Biotin  Cauliflower, yolk, liver, peanuts, cheese  Biotin content only available for a small number of foods  We excrete more than we consume © 2010 Pearson Education, Inc. Biotin Deficiency  Scaly inflamed skin, tongue, and lip changes  Poor appetite, nausea, vomiting  Anemia  Muscle pain and weakness  Poor growth © 2010 Pearson Education, Inc. Biotin Needs  Adequate Intake is 30 ug/day for adults  Deficiency rare  No Upper Level for biotin  Relatively nontoxic © 2010 Pearson Education, Inc. B-9 Folate (Folic Acid)  Coenzyme  DNA synthesis  Homocysteine metabolism  Neurotransmitter formation © 2010 Pearson Education, Inc.  Food Sources of Folate  Liver  Fortified breakfast cereals  Grains, legumes  Foliage vegetables  Susceptible to heat, oxidation, ultraviolet light © 2010 Pearson Education, Inc. Deficiency of Folate  Similar signs and symptoms of vitamin B-12 deficiency  Anemia RBC grow, cannot divide Megaloblast: large, immature RBC  Pregnant women  Alcoholics  Megaloblastic Anemia © 2010 Pearson Education, Inc. RDA for Folate  400 ug/day for adults  (600 ug/day for pregnant women)  Average intake below RDA  FDA limits nonprescription supplements to 400 ug per tablet for non-pregnant adults  Excess can mask vitamin B-12 deficiency © 2010 Pearson Education, Inc. Vitamin B-12 Cobalamin  Synthesized by bacteria, fungi, and other lower organisms  Role in folate metabolism  Maintenance of the myelin sheats  RBC formation  Pernicious anemia (associated with nerve degeneration and paralysis) © 2010 Pearson Education, Inc. Food Sources of Vitamin B-12  Synthesized by bacteria, fungi and algae  (Stored primarily in the liver)  Animal products  Organ meat  Seafood  Eggs  Hot dogs  Milk © 2010 Pearson Education, Inc. B-12 Deficiency  Megaloblastic anemia  nerve damage  hypersensitive skin © 2010 Pearson Education, Inc. Low B12 Intake  Vegans: will have to find alternative source  Breastfed infants of vegan mothers  Symptoms of Pernicious anemia Takes longer to develop 5-10 years of anemia 20 years nerve damage © 2010 Pearson Education, Inc. RDA for Vitamin B-12  2.4 ug/ day for adults and elderly adults  Average intake exceeds RDA  B-12 stored in the liver  Non-toxic (no Upper Level) © 2010 Pearson Education, Inc. Vitamin C  Synthesized by most animals (not by humans)  Decrease absorption with high intakes  Excess excreted © 2010 Pearson Education, Inc. What are C’s functions in the body?  Protects your body from free radicals  helps form connective tissue (Collagen)  Helps healing of wounds  Helps in absorbing iron  keep your gums healthy  Immunity  prevention of heart disease  prevention of cancer © 2010 Pearson Education, Inc. Food Sources of Vitamin C  Citrus fruit  Easily lost through cooking  Potato  Sensitive to heat  Green pepper  Sensitive to iron,  Cauliflower copper, oxygen  Broccoli  Strawberry  Spinach © 2010 Pearson Education, Inc. Deficiency of Vitamin C  Scurvy Deficient diet for 20-40 days Fatigue, pinpoint hemorrhages Bleeding gums and joints Hemorrhages Associated with poverty © 2010 Pearson Education, Inc. Deficiency Symptoms © 2010 Pearson Education, Inc. RDA for Vitamin C  90 mg/day for male adults  75 mg/day for female adults  Average intake ~72 mg/day  Fairly nontoxic (at