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The WaterSoluble Vitamins What Are Vitamins? • Organic compounds • Needed in the diet in small amounts • Essential to the promotion and regulation of body functions necessary for growth, reproduction, and the maintenance of health Vitamins In The Modern Diet Supplements Fortified and Enriched Vitamins In The Modern Diet Natural Vitamins In The Digestive Tract • 40-90% of the vitamins are absorbed in the small intestine Vitamin Functions • Vitamins promote and regulate body activities • Each provide a unique role • B vitamins are all coenzymes The Vitamins • Definitions related to vitamins – Bioavailability – Precursors – Organic nature – Solubility – Toxicity The Vitamins • Bioavailability – The amount of vitamins available from foods depends not only on the quantity provided by a food but also on the amount absorbed and used by the body. The Vitamins • Precursors – Substances that are converted by the body into actual vitamins – Provitamins Vitamin D The Vitamins • Organic nature – Vitamins are organic chemicals that can be broken down, and unable to perform their duties. – Thus, vitamins must be handled with care during storage and cooking. The Vitamins • Solubility – Some vitamins dissolve in water – Some vitamins dissolve in fat The Vitamins The Vitamins • Toxicity – Just as an inadequate intake can cause harm, so can too high of an intake. – Remember TUL (Tolerable Upper Limit)? Water-Soluble Vitamins • Our vitamin questions. – Name and alternate names? – What does it do? – How much do you need? – Where do you get it? – Deficiency symptoms? – Deficiency diseases? – Toxicity For more specific information. • Linus Pauling Institute – http://lpi.oregonstate.edu/infocenter/multivitaminmineral.html • National Academies of Medicine – http://www.iom.edu/Global/Search.aspx?q=vitamins &output=xml_no_dtd&client=default_frontend&site=d efault_collection&proxyreload=1 • FDA – http://www.fda.gov/forconsumers/consumeru pdates/ucm118079.htm Linus Pauling Institute: We are Vitamin Deficient. Linus Pauling Institute: We are Vitamin Deficient. Linus Pauling Institute: We are Vitamin Deficient. The B Vitamins • Coenzymes (of energy metabolism / ATP production) The B Vitamins • Coenzymes (of energy metabolism / ATP production) The B Vitamins • Coenzymes Thiamin • Other names: Vitamin B1 • What do they do: – Part of coenzyme TPP (thiamin pyrophosphate) used in energy metabolism • How much do you need: – men: 1.2 mg/day – women: 1.1 mg/day Thiamin • Where do you get it: – Whole grain, fortified, or enriched grain products – Moderate amounts in all nutritious food – Pork • Easily destroyed by heat Thiamin • Deficiency disease – Beriberi • Wet, with edema • Dry, with muscle wasting • Deficiency symptoms – Enlarged heart, cardiac failure – Muscular weakness – Apathy, poor short-term memory, confusion, irritability – Anorexia, weight loss • Toxicity symptoms: none reported though may promote cancerous growth Thiamin: Deficiency disease • Dry Beriberi (Peripheral Neuritis) – Swelling of nerves – Affects the peripheral nervous system – Weakness, stiffness and cramps in the legs – Inability to walk Thiamin: Deficiency disease • Wet Beriberi – – – – Similar symptoms Rapid blood flow, increased pulse rate Edema – wet Heart Failure • Wernicke-Korsakoff Dementia – – – – – CNS lesions Confusion confabulation Loss of recent memory Brain damage Nystagmus Copyright 2005 Wadsworth Group, a division of Thomson Learning Riboflavin • Other names: Vitamin B2 • What do they do? – Part of coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) used in energy metabolism and creation of B6, niacin and folic acid. • How much do you need – Men: 1.3 mg/day – Women: 1.1 mg/day Riboflavin • Where do you get it: – Milk products (yogurt, cheese) • People who are lactose intolerant may be deficient – Enriched or whole grains – Liver • Easily destroyed by ultraviolet light and irradiation Riboflavin • Deficiency disease: ariboflavinosis • Deficiency symptoms – Inflamed eyelids and sensitivity to light, reddening of cornea – Sore throat – Cracks and redness at corners of mouth – Painful, smooth, purplish red tongue – Inflammation characterized by skin lesions covered with greasy scales – Migraines and preeclampsia. • Toxicity symptoms: none reported Copyright 2005 Wadsworth Group, a division of Thomson Learning Niacin • Other names – – – – Nicotinic acid Nicotinamide Niacinamide Vitamin B3 • Precursor: dietary tryptophan • What does it do? – Part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism • How much do you need – Men: 16 mg NE/day – Women: 14 mg NE/day – Upper level for adults: 35 mg/day Niacin • Where do you get it – Milk, eggs, meat, poultry, fish – Whole-grain and enriched breads and cereals – Nuts – All protein-containing foods Niacin • Deficiency disease: pellagra • Deficiency symptoms – Diarrhea, abdominal pain, vomiting – Inflamed, swollen, smooth, bright red tongue – Depression, apathy, fatigue, loss of memory, headache – Bilateral symmetrical rash on areas exposed to sunlight The 4-5 D’s. 1. Dermatitis 2. Diarrhea 3. Dementia 4. Death 5. And sometimes diabetes. Niacin • Toxicity symptoms – Painful flush, hives, and rash (“niacin flush”) – Excessive sweating – Blurred vision – Liver damage – Impaired glucose tolerance • diabetes Copyright 2005 Wadsworth Group, a division of Thomson Learning Biotin • Other Names: none • Chief functions in the body – Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis • How much do you need – Adults: 30 g/day Biotin • Where do you get it – Widespread in foods – Organ meats, egg yolks, soybeans, fish, whole grains – Also produced by GI bacteria Biotin • Deficiency symptoms – Depression, lethargy, hallucinations, numb or tingling sensation in the arms and legs – Red, scaly rash around the eyes, nose, and mouth – Hair loss – Diabetes? • Toxicity symptoms: none reported Pantothenic Acid • Other Names: None • What does it do – Part of coenzyme A, used in energy metabolism • How much do you need (1998 adequate intake (AI)) – Adults: 5 mg/day Pantothenic Acid • Where do you get it – Widespread in foods – Organ meats, mushrooms, avocados, broccoli, whole grains • Easily destroyed by food processing Pantothenic Acid • Deficiency symptoms – Vomiting, nausea, stomach cramps – Insomnia, fatigue, depression, irritability, restlessness, apathy – Hypoglycemia, increased sensitivity to insulin – Gray hair in mice (which is why it is in shampoo • Toxicity symptoms: none reported Pantothenic Acid Vitamin B6 • Other names – Pyridoxine – Pyridoxal – Pyridoxamine • Chief functions in the body – Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism – Helps to convert tryptophan to niacin and to serotonin (dopamine, NE, and GABA) – Helps to make red blood cells – Necessary for processing of cholesterol to hormones; estrogen, progesterone, testosterone. Vitamin B6 • How much do you need (1998 RDA) – Adults (19-50 years): 1.3 mg/day • Upper level for adults: 100 mg/day Vitamin B6 • Where do you get it – Meats, fish, poultry – Potatoes, legumes, noncitrus fruits – Fortified cereals – Liver – Soy products Vitamin B6 • Deficiency symptoms – Scaly dermatitis – Anemia (small-cell type) – Depression, confusion, abnormal brain wave pattern, convulsions – Heart disease – Lymphocyte and Interleukin-2 production. Vitamin B6 • Toxicity symptoms – Depression, fatigue, irritability, headaches – Nerve damage causing numbness and muscle weakness leading to an inability to walk and convulsions – Skin lesions Copyright 2005 Wadsworth Group, a division of Thomson Learning Folate: In Summary • Other names – Folic acid – Folacin – Pteroylglutamic acid (PGA) • What does it do – Part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation • How much do you need (1998 RDA) – Adults: 400 g/day • Upper level for adults: 1000 g/day Folate • Neural tube defects – Spina bifida Folate Deficiency • Poor growth, problems in nerve development and function, diarrhea, etc. • Megablastic or macrocytic anemia Folate and Heart Disease and Cancer • Low intake of folate increases blood homocysteine levels • Epidemiological and clinical studies indicate that higher dietary folate intake and blood folate levels are associated with lower risks of certain forms of cancers Folate: In Summary • Where do you get it – Fortified grains – Leafy green vegetables, legumes, seeds – Liver Folate: In Summary • Deficiency symptoms – Anemia (large-cell type) – Smooth, red tongue – Mental confusion, weakness, fatigue, irritability, headache • Toxicity symptoms – Masks vitamin B12-deficiency symptoms Vitamin B12: In Summary • Other names: cobalamin (and related forms) • What does it do – Part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis – Helps to maintain nerve cells – Reforms folate coenzyme – Helps to break down some fatty acids and amino acids • How much do you need (1998 RDA) – Adults: 2.4 g/day Vitamin B12 • Deficiency of folate or B12 produces pernicious anemia (usually a problem with the stomach) Copyright 2005 Wadsworth Group, a division of Thomson Learning Vitamin B12: In Summary • Significant sources – Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs) – Fortified cereals • Easily destroyed by microwave cooking • Deficiency disease: pernicious anemia Vitamin B12 — In The Digestive Tract • Special handling required: stomach acid, enzymes, and intrinsic factor Vitamin B12: In Summary • Deficiency symptoms – Anemia (large-cell type) – Fatigue, degeneration of peripheral nerves progressing to paralysis – Folate deficiency • Toxicity symptoms: none reported Vitamin C • Other name: ascorbic acid • What does it do – Collagen synthesis • Strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth – Antioxidant – Thyroxin synthesis – Amino acid metabolism – Strengthens resistance to infection – Helps in absorption of iron Vitamin C – In The Body • As a coenzyme for collagen formation Vitamin C • How much do you need (2000 RDA) – Men: 90 mg/day – Women: 75 mg/day – Smokers: + 35 mg/day • Upper level for adults: 2000 mg/day Vitamin C • Where do you get it – Citrus fruits – Cabbage-type vegetables, dark green vegetables (such as bell peppers and broccoli) – Cantaloupe, strawberries – Lettuce, tomatoes, potatoes – Papayas, mangoes • Easily destroyed by heat and oxygen Vitamin C • Deficiency disease: scurvy • Deficiency symptoms – Anemia (small-cell type) – Atherosclerotic plaques – Pinpoint hemorrhages, bone fragility, joint pain – Poor wound healing, frequent infections, bleeding gums, loosened teeth – Muscle degeneration and pain, hysteria, depression, rough skin, blotchy bruises Vitamin C • Toxicity symptoms – Nausea, abdominal cramps, diarrhea – Headache, fatigue, insomnia – Hot flashes, rashes – Interference with medical tests, aggravation of gout symptoms, urinary tract problems, kidney stones Copyright 2005 Wadsworth Group, a division of Thomson Learning Vitamin And Mineral Supplements • Arguments for supplements – Correct overt deficiencies – Improve nutrition status – Reduce disease risks – Support increased nutrient needs – Improve the body’s defenses Vitamin And Mineral Supplements • Arguments against supplements – Toxicity – Life-threatening misinformation – Unknown needs – False sense of security – Other invalid reasons Benefits and Risks of water-soluble Vitamin Supplements