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Water Soluble Vitamins The “supporting” cast Vitamins in general • • • • vital individual units assist enzymes with the release of energy measured in micrograms (ug) or milligrams (mg) • organic – can be destroyed by heat, UV, oxygen • available in food • bioavailability – quantity and • digestion efficiency • nutrition status • other foods • food preparation • source Solubility • water soluble – 8 B vitamins – vitamin C • fat soluble vitamins A, D, E, and K Water Soluble Vitamins B, C • found in water parts of food • • • • – easily destroyed or minimized by certain cooking processes move directly to blood freely circulate excesses are removed by kidney – too many can overwhelm the system regular intake Fat Soluble • • • • • A, D, E, K found in fats and oils enter the lymph, then the blood held in fatty tissues remain in fat storage may reach toxic levels Essential and Harmful Too much: vitamin A – headaches, fatigue vitamin D – weakness, calcium in arteries vitamin E – increased cholesterol levels Blindness: vitamin A deficiency Pellagra: niacin (B vitamin) deficiency Rickets: vitamin D deficiency B Vitamins • thiamin (B1) – coenzyme in energy metabolism – whole grains • riboflavin (B2) – energy metabolism – milk producst Enzyme Coenzyme Vitamin CD A Vitamin Coenzyme Enzyme B Vitamins • niacin – energy metabolism – milk, eggs, meat, fish • biotin – fat synthesis, amino acid metabolism, glycogen synthesis – widespread in food B Vitamins • pantothenic acid • • – energy metabolism – widespread in food vitamin B6 – amino acid and fatty acid metabolism – meat, fish, potatoes folate – folic acid – DNA synthesis and new cell formation – fortified grains, leafy vegetables B Vitamins • Vitamin B12 – closely related to folate • nerve cell maintanence – each are dependent on each other – animal products B Vitamins • work together in energy metabolism – energy releasing reaction – build cells – dependent on each other Copyright 2005 Wadsworth Group, a division of Thomson Learning Copyright 2005 Wadsworth Group, a division of Thomson Learning Copyright 2005 Wadsworth Group, a division of Thomson Learning Copyright 2005 Wadsworth Group, a division of Thomson Learning Vitamin C: Ascorbic Acid • antioxidant – defends against free radicals • unstable and reactive (free electron) • vitamin C sacrifices an electron, making substance stable • cofactor – in collagen formation • structural protein Vitamin C • cure for the common cold – controversial – does deactivate histamine • may help in preventing cancer, heart disease, cataracts – difficult to study Copyright 2005 Wadsworth Group, a division of Thomson Learning Vitamin B and C Recommendations VITAMIN RDA UPPER LEVEL thiamin (B1) riboflavin (B2) niacin biotin pantothenic acid vitamin B6 folate (folic acid) vitamin B12 vitamin C smokers 1.1-1.2 mg 1.1-1.3 mg 14-16 mg 30ug 5 mg 1.3 mg 400 ug 2.4 ug 75-90 mg + 35 mg none none 35 mg none none 100 mg 1000 ug none 2000 mg
