Download Unit 7 Lecture Notes: The Vitamins

Pierce College
Putman/NUTR&101
Unit 7 Lecture Notes: The Vitamins
VITAMIN: “An essential, non-caloric, organic nutrient needed in tiny amounts in the diet.” –
Sizer & Whitney
VITAMIN CHARACTERISTICS
1. General functions:
a.
b.
2. Vitamin precursors (provitamins) often consumed
a. Converted into _____ as needed
3. Cure vitamin deficiency diseases
a. Don’t need __________ for this!
FAT SOLUBLE VITAMINS:
1. Generally:
a. Dissolve in _______, so found mostly in foods with _______!
b. _____ needed to absorb them
1) ______ disease may cause deficiencies
c. Absorbed into & carried by _____ system
d. Stored in _____ & _____
1) May accumulate to toxic levels! Especially vitamins _____ and _____.
a) Thus don’t need to consume daily!
2. Causes of deficiencies:
a. _____ disease
b. Very low- _____ diets
c. Daily use of materials that absorb vitamins that are not absorbed themselves:
1)
2)
3)
4)
VITAMIN A
1. Forms:
a. -carotene
1) Precursor to the other forms of active vitamin A
2) Sources:
(1)
3) Functions:
(1) Important _____; decreases DNA damage
(2) Maintains health of _____ of eye
(1) Decreases risk of _____ degeneration
(2) Macula is color & focal point of eye
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 1
b.
1) Made from -carotene
2) Stored in
3) Precursor to _____ & _____ acid
c. Retinal
1) Functions:
(1) Converts _____ to nerve signal
(2) Used up, thus must be regenerated!
(1) Vitamin A deficiency suggested if
d. Retinoic acid
1) Functions:
a) Inhibits _____ & promotes normal development of ______ linings (all)
(1)
(a) Drying/keratinization of cornea
(b) Causes blindness in _____ million kids/year!
(c) _____ in diet reverses this!
(2)
(a) Can occur in any epithelia
-Skin
-Vagina
-Digestive system lining
-Lungs
b) Immune system health
(1) Deficiency leads to
c) Proper cell differentiation, thus
(1)
(2)
(3) Inhibits cancer
2. Toxicity
a. -carotene?
b. Active forms?
1) Early symptoms:
a)
b)
c) GI problems:
d) Skin problems:
2) Chronic, high-intake symptoms:
a) Weakened _____ & _____; bone fractures
b)
c)
d)
e) Enlargement of/damage to liver & spleen; liver failure
f) Death
3) Chronic, high-intake effects on conceptus:
a) Birth defects!
b) Pregnant women watch vitamin A intake!
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 2
c) Taking 3x to 4x RDI of active forms leads to
3. RDI
a. Stored in fat tissue, so don’t need to take active forms daily!
b. Adults:
1) 500 to 3000 mcg/day (2500 IU to 15,000 IU)
2) > _____ mcg/day (_____ IU) toxic!
3) Males: 900 mcg/day (4500 IU)
4) Females: 700 mcg/day (3500 IU)
4. Sources:
b. -carotene
1)
2) Why is it the best source?
c. Active forms:
1)
2)
3)
4) Hard to ingest toxic levels from whole foods, except from _____!
a) 1 oz calf’s liver has _____ mcg; 4 oz is normal serving, so don’t eat daily!!!
VITAMIN D
1. Made by uv-stimulated skin from _____!
a. Activated by the ____ then the _____
b. If you get sufficient _____, you don’t need to get vitamin D in diet! (We don’t get
enough sunlight in the Tacoma area…)
1) Light-skinned people need ~_____ min/day of strong sun
2) Dark-skinned people need up to _____ hours/day of strong sun
-_____- & _____-Americans have the highest rates of vitamin D deficiency in US
2. Function:
a. Maintains blood _____ levels
1) Stimulates _____ absorption from food
2) Inhibits _____ loss into urine
b. Bone growth & maintenance
c. Inhibits
d. May help inhibit
1)
2)
3)
4)
5)
3. Deficiency:
a.
1) In children
2) Dietary _____ not absorbed
2) Bones develop with low _____
a) Results in bowed legs, chest deformities, etc.
4) Rare in the US
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 3
a) Seen in _____, _____-fed kids
(1) Blacks require more
(2) Breast milk lacks sufficient _____
b) Also in _____ kids
(1) Don’t drink milk, fortified or other
(2) Skeleton ages prematurely
(3) x-ray of 12 yo vegan girl with degenerative bone disease: Has spine of 80 yo!
b.
1) In adults
2) _____ not absorbed
a) Results in inadequate _____ in bones: Hurt when stressed
4. Toxicity:
a. When is toxicity a problem?
b. Blood _____ rises
c. Results:
d. Increased _____, increased thirst result
e. _____ deposits form in soft tissues
1)
5. DRI
a. Get enough sun + drink milk: Don’t need
b. Adults:
1) 19-50 yo: 5 mcg/day
2) 51-70 yo: 10 mcg/day
3) > 70 yo: 50 mcg/day
4) UL: 50 mcg/day (_____ IU) know the UL in IUs!
6. Dietary Sources:
a. Fatty fish:
1)
2)
3)
b. Fortified
1)
2)
c. 1 egg yolk = 0.63 mcg
d. Supplements
VITAMIN E
1. Four forms: -tocopherol most active, converts to other three!
2. Function:
a.
1) Inhibits oxidation by _____ of DNA, proteins & fatty acids
2) Added to fatty foods to inhibit spoilage (oxidation)
3) Inhibits _____ of cholesterol in LDLs, thus lowers risk of heart disease!
b. Inhibits
1) Reduces heart disease, asthma, etc.
c. Enhances _____ function: Reduces infection rates
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 4
3.
4.
5.
6.
d. Inhibits blood clotting inside _____, thus reduces risk of heart attack & stroke
-Note: Review by NIH (2010) of literature suggests vit E supplements
1) Do not
2) Do not improve your
a)
b)
c)
d)
How common is deficiency?
Toxicity:
a. Inhibits _____, thus increases risk of death from
-Note: Can’t ingest toxic amounts from _____: Only from taking supplements!
DRI (adults)
a. 15 mg/day (23 IUs)
b. UL: 1000 mg (1500 IU)/day
Dietary Sources:
a. _____________________ Specific examples
1)
2)
3)
4)
5)
6)
VITAMIN K
1. Function:
a.
b.
-Note: Significant amount (< 1/2) made by
2. Deficiencies:
a. Seen mostly in people w/o gut bacteria
1) Neonates:
2)
b. Symptoms:
1) Blood doesn’t _____; hemorrhage results, esp. in babies (hemorrhagic disease of the
newborn)
2) Brittle bones; bones fracture easily
3. Toxicity: Very rare!
a. Seen in __________. Results in
1) Hemolysis of
2) _____ release, causing
a)
b)
4. DRI: (Adults)
a. Men: 120 mcg
b. Women: 90 mcg
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 5
c. UL: No upper limit set.
5. Dietary Sources: (< ½ from gut bacteria)
a. Foods:
1)
2)
3)
THE WATER SOLUBLE VITAMINS: C AND B VITAMINS
1. Generally do not bioaccumulate in _____ (except for _______)
a. Toxic levels thus difficult to ingest
b. Flush out daily in water of urine
c. Need to take
VITAMIN C (Ascorbic Acid)
1. One of 1st vitamins discovered
a. Sailors of 14th to 18th centuries died from _____, if fed _____, would not get _____.
2. Functions:
a. Maintains _________ via _________ synthesis
1) Strengthens/maintains
a)
b) Blood vessel
c)
2) Promotes
b. Antioxidant; recharges
c. Supports immune system
d. Promotes _____ & _____ absorption!
3. Deficiency:
a. Collagen loss symptoms:
1) Loose ______/bleeding _____
2) Loss of
3) Easy hip/bone fractures
4) Skin tender, swollen—especially ankles & wrists
5)
6) Growth stops (kids)
7) Joint & muscle pain
8) Wounds don’t heal
b. Iron deficiency symptoms
1)
2)
d. Immune system compromised
1) Frequent
4. Toxicity: Very low
a. Cannot obtain toxic levels from whole foods
5. DRI:
a. Minimum: 10 mg/day
b. Men: 90 mg/day
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 6
c. Women: 75 mg/day
d. UL: _____ mg/day
-NIH Review of the Literature (2010):
1) No benefit to taking supplement mega doses
2) Mega doses do not inhibit/prevent/cure:
a)
b)
c)
6. Dietary Sources: Raw or steamed
a.
b.
c.
d.
e.
f.
g.
THE B VITAMINS
1. Generally:
a. Function as _____ (help enzymes work)
b. Work together to:
1) Release energy from
2) Make
3) Maintain
4) Promote/control
c. Deficiencies:
1) Nausea,
2) Severe
3) Neurological problems
a)
b)
c) Loss of
4) Muscle pain
5) Cracking of
THIAMIN (VITAMIN B1)
1. First vitamin discovered
a. 1884, Dr. Takaki Kanehiro discovered that
b. 1887, Dr. Christiann Eijkman discovered that prisoners who ate only white rice
developed beriberi; fed prisoners brown rice, beriberi cleared up. He won Nobel Prize…
2. Function:
a. Facilitates ______________ in cells, esp. in nervous system, muscles & heart
3. Deficiency:
a. Dry beriberi: Affects
1) Nausea, vomiting, weight loss
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 7
2)
3)
4)
5)
6) Usually recover from dry beriberi
b. Wet beriberi: Affects _____ mostly
1)
2) Enlarged
3)
4) Edema of
5) May result in death via
c. Wernicke-Korsakoff Syndrome
1) Alcohol inhibits _____ absorption
2) Chronic alcohol abuse results in _____ deficiency
a)
b) + other beriberi symptoms
4. Toxicity: None reported
5. DRI:
a. Men: 1.2 mg
b. Women: 1.1 mg
6. Dietary Sources: Whole foods, esp.
a.
b.
c.
d.
e.
f.
g.
h.
i.
j.
k. Fortified products:
1)
2)
3)
4)
RIBOFLAVIN (VITAMIN B2)
1. Functions:
a.
b.
d.
2. Deficiency:
a.
b. Cracks at corner of mouth
c. Rashes
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 8
d. Tongue
3. Toxicity: None reported
4. DRI: Same as thiamin’s
a. Men: 1.2 mg
b. Women: 1.1 mg
-Note: Higher amounts may help with migranes!
5. Dietary Sources:
a.
b.
c.
d.
e.
f.
g.
h.
NIACIN (VITAMIN B3)
1. _____ noticed in Europe in the 1700s
a. People had begun to eat lots of _____!
b. _____ lacks niacin and tryptophan (the amino acid that turns into _____)
2. Function:
a.
b. Helps turn _____ into steroids, thus lowers _____!
e. DNA repair
3. Deficiency:
a. Nausea,
b. Tongue bright red or black; swollen
c.
d. Impaired
e. Fatigue
f. Dermatitis;
4. Toxicity:
a. “Niacin flush”
1) Caused by _____ release
b.
c. Elevated _____! Thus, not good for _____!
d.
e.
1) Reversible if toxic levels stopped!
5. DRI:
a. Men: 16 mg
b. Women: 14 mg
c. UL: 35 mg
d. Note: 6.2 mg/day supplementation lowers risk of cancers of
1) Mouth
2) Throat
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 9
3) Esophagus
6. Dietary Sources: Any __________ or legume because the amino acid tryptophan converts to
niacin (and avoids niacin’s toxicity):
a.
b.
c.
d.
e.
f.
g.
h. Fortified grains (FRINT):
1)
2)
3)
FOLATE
1. Was originally extracted from _____ leaves (foliage), hence the name “folate.”
2. Function:
a. Synthesis of
b. Blood cell formation
c. Growth, development & maintenance of
1)
2)
3) Immune system
d. Maintains normal _____ levels
1) Thus inhibits
e. Growth, development of
1) Especially of
3. Deficiency:
a.
b.
c. Headache, irritability, confusion
d. Frequent
e. Elevated _______ levels, thus
1) Increased risk of
2) Increased risk of
f. Birth defects
1)
2)
-Note: Fortified cereals
4. Toxicity:
1) Not known.
2) Major problem is high amounts of folate masks B12 deficieicny.
5. DRI:
1) _____ mcg for both men & women  know this!
2) UL: 1000 mcg (but since is non-toxic, don’t worry about…)
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 10
3) Benefits of high supplement doses:
a) Alcoholics:
(1)
b) If you take an aspirin/day,
(1)
c) Cardiologists recommend folate supplements to heart patients
(1) Decreases
6. Dietary Sources:
a.
b.
c.
d.
e.
f.
g.
h.
i.
VITAMIN B12
1. Unlike other B vitamins, stored up to 6 years (small amounts), thus not needed daily!
2. Function: Similar to folate
a. Synthesis activities, thus needed for
1)
2)
3. Deficiencies caused by:
a.
1) Autoimmune disease
2) Stomach lining cells don’t make _____
3) Normally, _____ + B12 combine, enter blood together
a) Without _____, no B12 is absorbed
4) Not uncommon in
5) Results in
a)
b) Fatigue;
c) Irreversible
d)
b. Vegan diet
1) B12 not found in any _____ sources!
2) High folate intake masks B12 deficiency symptoms
a) Irreversible neurological damage may result [vegans must have B12 supplements]
4. Toxicity: None reported
5. DRI:
a) 2.4 mcg for both men and women (adults)
d) No established benefits to taking mega doses, except to correct deficiencies
6. Dietary Sources:
a)
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 11
b)
c)
d)
e)
f)
g)
h)
i)
j)
VITAMIN B6
1. Functions:
a. Amino acid interconversion: Makes _____ from _____
b. Synthesis of
1)
2)
3) Glucose from
4) Neurotransmitters for NS/brain function
c. Regulates
d. Brain and nervous system development in
1)
2. Deficiency:
a. Uncommon
b.
c. Impaired
d.
e. Dermatitis:
f. Increased risk of
3. Toxicity
a. Cannot get toxic amounts from whole foods!
b. Long-term use of supplements may lead to
4. DRI:
a. 1.3 mg for both men and women
b. UL: 100 mg
5. Dietary Sources:
a.
b.
c.
d.
e.
f.
g.
h.
BIOTIN
1. Functions:
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 12
2.
3.
4.
5.
a. Fatty acid,
b. Glucose from ______ (with B6)
c. Regulates gene (DNA) expression
Deficiency: Very rare
a.
b. Scaly,
c. ______ problems as in B6
d. Birth defects
Toxicity: Not toxic
DRI: 30 mcg
Dietary Sources: Not well studied
a. Non-dietary source:
b. Most _____ contain some biotin!
1)
2)
PANTOTHENIC ACID
1. Functions:
a. Energy metabolism
b. Synthesis of
1)
2) With folate, B12 & B6,
3)
4) Neurotransmitters
c. Liver function
2. Deficiency: Very rare
3. Toxicity: Not toxic
4. DRI:
a. 5 mg for both men and women
b. Benefits of supplements:
1)
5. Dietary Sources:
a.
b.
c.
d.
e.
f.
g.
h.
Putman/Pierce College NUTR&101 Unit 07 notes/20140111/Page 13