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Vitamins: Vital Keys to Health BIOL 103, Chapter 9-2 Today’s Topics • The Water-Soluble Vitamins: Eight Bs and a C • Bogus Vitamins Summary of Fat-Soluble Vitamins The Water-Soluble Vitamins: Eight Bs and a C • Primarily coenzymes • Antioxidants • What to keep in mind about each vitamins: – Function – Food sources – Toxicity vs. Deficiency What is a Coenzyme? • Coenzyme: a small compound that helps enzymes in biochemical reactions. Most coenzymes are derived from vitamins or are made from vitamins. Thiamin/B1 • Functions: – Coenzyme in _______________________________ – Part of the coenzyme: thiamin pyrophosphate (TPP) • Helps break down glucose, make RNA and DNA, helps power protein synthesis • Helps synthesize and regulate neurotransmitters • Food sources: – Pork, legumes, nuts and seeds, fish and seafood, enriched grain product – Cooking ____________________ content Thiamin/B1 • Deficiency: – ________________: overall profound muscle weakness and nerve destruction • _____________________________ • Occurs with __________________________ because it interferes with B vitamin absorption – Q: Why would Beriberi be more common in Southeast Asia? • Toxicity: – None reported Riboflavin/B2 • Functions: 1. Coenzyme in __________________________ (extracts energy from glucose, fatty acids, and amino acids) 2. Supports __________________ • Food sources: – Milk and dairy products – Enriched grains, eggs • Deficiency: – _________________________________ • Usually occurs with chronic alcoholism • Toxicity: UL is not set Niacin/B3 • Functions: 1. Coenzyme in _______________________ 2. Supports __________________________ • Food sources: – Can be made from ____________________ • Need B1, B6, and iron to convert to B3 – Whole and enriched grains – Meat, poultry, fish, nuts, peanuts Niacin/B3 • Deficiency: – ________________: “rough skin” • Four D’s: _____________________________________ ______________________________________________ – Can worsen if also deficient in ________________________________________. • Toxicity and medicinal uses – High doses used to treat high blood cholesterol – Side effects: ______________________________ __________________________________________ Pyridoxine/B6 • Functions: 1. Coenzyme in _________________________ metabolism 2. Supports _______________________ 3. Helps to lower blood levels of homocysteine reduce risk for heart disease • Diagram: • Food sources: – Meat, fish, poultry, potatoes, bananas, sunflower seeds Pyridoxine/B6 • Deficiency – _______________________________________ : anemia characterized by small, pale red blood cells that lack adequate hemoglobin to carry oxygen. • Can also be caused by deficiency in __________ • Toxicity and medicinal uses – Can cause ________________________________ – Other symptoms: upset stomach, headaches, sleepiness, tingling/prickling or burning sensation Folate/B9 • Functions: 1. Coenzyme in _______________________________ 2. Needed for normal ___________________ synthesis 3. Works with ___________________ to help control homocysteine levels • Food sources: – Fortified cereals, enriched grains – Green, leafy vegetables • Think of folate like foliage Folate/B9 • Deficiency: – _______________________________: • Not enough folate red blood cells cannot form DNA and cannot divide become large, immature cells cannot carry oxygen properly anemia – Birth defects in the Neural Tube: ______________________ – Heart disease from elevated homocysteine levels • Toxicity: – Can mask ___________________ deficiency when you take folate supplements Cobalamin/B12 • “Cobalt-containing compounds” (cobalamin) • Functions: 1. Needed for normal __________________ functions • • DNA and red blood cell synthesis Metabolize homocysteine 2. Maintains myelin sheath around nerves _______ _______________________________ • Food sources: – – Only animal foods: meats, liver, milk, eggs Some fortified foods Cobalamin/B12 • Absorption: – Requires ____________________ and ___________________________ • Deficiency: – Can be caused by Pernicious anemia: autoimmune disorder that damages stomach linings reduced B12 absorption – Nerve damage • Toxicity: – No UL set Figure 9.32: Absorption of B12 Pantothenic Acid/B5 • Function: 1. Component of __________, which is a part of acetyl CoA helps extract energy from nutrients and help build fatty acids • Food sources: – Widespread in foods – Reduced by _______________ _________________________ • Deficiency/Toxicity: Rare Biotin/B7 • Functions: – Acts as a coenzyme in: 1. 2. 3. 4. ________________________________ ________________________________ ________________________________ Release of energy from ____________________ • Food sources: – – Cauliflower, liver, peanuts, cheese Protein avidin (raw egg whites) binds biotin and prevents absorption • Deficiency and Toxicity are rare Vitamin C • Functions: – _________________________________ – Needed for ________________________ – Other roles: • Make other essential compounds (steroid hormones, thyroid hormones, bile salts, parts of DNA) • Enhances the absorption of iron from plant foods • Food sources: – Fruits: citrus, strawberries, kiwi – Vegetables: broccoli, tomatoes, leafy green, potatoes Vitamin C • Deficiency: – _____________ • Toxicity: – May cause ____________________ – For some people: kidney stones, iron toxicity Choline: A Vitamin-Like Substance • Function: – Act as a ___________________ to help metabolize homocysteine • Food sources: – Milk, liver, egg yolk, peanuts; overall is abundant in food • Deficiency: Unlikely in healthy people • Toxicity: – Diarrhea, falling blood pressure, fishy body odor Bogus Vitamins • Bogus vitamins: Unnecessary substances found in some supplements – Examples: hesperidin, para-aminobenzoic acid (PABA), pangamic acid, rutin – Think twice before you buy them!