Vitamin Study

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Final Exam is 50% Vitamins and Minerals

Vitamins Concept 16

What are vitamins?

Vitamins are tasteless organic compounds needed by the body

n small amounts for growth reproduction and good health

There are 13 vitamins

All are found in food

3 specific vitamins can be made in the body

She will tell us if we need to remember the amounts for

vitamins we need to remember vitamin d and calcium

Vitamins

-

Micronutrients

-

Organic, essential nutrients required in small

amounts by the body for health

Absence-> deficiency state or disease

Excess-> toxicity

Fat soluble are more likely to be come

toxic

What is bioavailability?

The amount of a nutrient absorbed and used

by the body

Factors affecting bioavailability

-

Efficiency of digestion

-

previous

nutrient intake and nutrition status

-

How food was stored, processed

-

Source of nutrient and other foods consumed

Vitamin Classification

Solubility

-Water soluble (B vitamins + C)

- Fat soluble (A,D,E,K)

Names

-Chemical Name

-Letter and number

Need to know the letter and number name and

chemical name for vitamins and minerals

Precursosrs or Provitamins

-Inactive- must be converted in the body

In Vitamin D it is stored as the inactive

form, and when your body will need it your body will convert it

Accepted Vitamins

Water Soluble

B1 = Thiamin

Go Over Fat Soluble

A= Retional, retinal, retinaldehyde

D= Choleclacliferol

E= tocopherol

K= phylooquinone, menadione

B12= Cobalamin

C= ascorbic acid

Folate= folic acid

Preserving Vitamins in Foods

Organic- destroyed by light ,air , & heat

-Refrigerate Fruits and vegetables and clean before they’re

cut

Avoid high temps and long cooking times

Pasteurized- Means heat treated

Which juice contains

the most vitamin C?

Toxicity

All vitamins have toxicity potrnetial

Fat soluble more likely

Difficult to achieve from diet but common if

supplements are abused

Water soluble vitamins go right into the blood stream

Fat soluble vitamins go right into the lymph vessel

Know the term free radical- it is an unstable molecues that

damage cells that lead to oxidative stress too many free radicals

“Mediteranean Diet” is anti-inflammatory

Some Vitamins are Antioxidants

-Oxidate stress occurs when free radicals accumulate faster

than the body can neutralize them

-Contributes to chronic diseases.

- Free radicals can be damaging to the eyes

- Age related macular degeneration (AMD)

Prevention is very important for health

Lutein is a great supplement for macular degeneration

Centrum is a great lutein multivitamin

Vitamin A

-What is Vitamin A?

-Family of substances call retinoids

-Retinal, Retinol, Retinoic Acid

-Retinol is the most usable form.

-Preformed Vitamin A (retinol) is found in food from animal

sources (liver, eggs, fortified milk).

Pro-Vitamin

A Carotenoid

-Can be

convertd to retionol in your body .

Know

some food sources for Pro-Vitamin A is carotenoid sweet potato, liver, eggs,

-Yellow-red pigments found in fruits and vegetables

-Beta-Carotene

Vitamin A

Functions

-Essential for healthy eyes

-component of two light-sensitive proteins found in the

retina

Impacts cell differentiation

-normal formation and maintenance of the heart, lungs,

kidneys, and other organs

Reproduction

-Tells body to differentiate cells into tissues that form

baby’s body

Immunity

Vitamin A is importante for immunity

Keeps skin healthy- epithelial cells

Vitamin A helps create white blood cells

Daily needs

Males: 700 mcg Rae

Food Sources for VCtiamin A

Organ meats, liver, milk, cerelas, and eggs ,carrots,

spinach, sweet potates, bell peppers, squash, for cortatrenoids, fat increases

absorprtion

With too much Vitamin A

Toxiiicity

-Excessive Amounts ( usually due to taking supplements can

accumulate to toxic levels

Birth Defects

Bone Issues

Carotenoids from

foods are not toxic

Can cause

carotenodermia, a nonseriois condition resulting in orange-tinged skin

Deficieny

Chronic deficiency of Vitamin A can lead to night blndness

If prolonged, can lead to permanenet vision damge

Vtiamin A deificnecy is the #1 cause of preventable blindness

in children worldwide

Deficidency is also

associated with stunting of bones

We can use GMOs to improve golden rice

Vitamin D- Is a pre hormone. Hormones tell your body to do

something

One of the functions of Vitaminn D is it helps regulate

minerals calcium and phosphorus

-Stimulates intestinal absorption of Ca

-Keeps Ca in the blood constant

-Builds strong bones

When dietary Ca is inadequate, Vitamin D and parathyroid

hormone cause Ca to leave bones to maintain necessary blood levels.

Tissues of the body

-Vitamin D receptor

sites have been found on numerous tissues in the body

- the diseases that vitamin D is associated with are ever

increasing including:

-Cancer-porstate,colon,breast, ovarian

In the liver, 25 OHD is the storage form of Vitaminn D

1,25 is turned into active form

Vitamin D Overview

2 Major Forms

-Vitamin D2 (Ergocaliferol

-Some supplements it is not used anymore

The preferred version is Vitamin D3 (Cholecalciferol) is the

alternative name for Vtiamin D

Made from UV, look for this one

Vitamin D Deficiency

-Most common diseases are rickets and osteoporosis

-Rickets only happen

in children

-Osteporosis and osteomalacia happens in adults

Risk factors include:

-Sunscree nuse,

-living above 40 degree latitude

Coveraling all exposes skin,

The darker skin color the longer it takes to convert all of

the cholesterol to vitamin D

-Fat malabsorption syndromes

-Age

-Obesity

Updates in 2010 to 600 IU for adults

-Most research points to 1000-2000+ IU per day

Sources of Vitamin D

-Sunlight UVB

-Fish livers oils such as cod liver oil provides 1360 IU

Fatty fish, such as :Salmon, Mackerel, Sardines

Eggs 25-40 IUs

-Fortified foods are the most common food sources with

vitamin D,

-milk, yogutrt, cereals, some juices

Levels:

-100 IU per serving of milk/yogurt

- 150 IU max for fortified serving of cereal

Vitamin?

Hormone?

The B Vitamins and Vitamin C are Water Soluble

Excess water-soluble vitamins are excreted in urin

The B vitamins consist of:

-thiamin

-Riboflavin

-niacin

Vitamin B6

-folate

-Vitamin B12

-Panthothenic acid and biotin

-Many of the B vitamins function as coenzymes in reactions

in the body

Folate

What is Folate?

-Naturally occurring form called folate is found in foods

-Synthetic form, folic acid, is added to foods and found in

supplements

-Functions

-DNA synthes1is

-maintains healthy red blood cells

-Folate deficiency during pregnancy can result in neural

tube defects

-reduced risk of colon cancer

We need B12 to clean methyl group so folate gets activated

and B12 works

Folate

Daily needs- Adults: 400 mcg dietary folate equivalents per

day

-Especially important for women who intend to become

pregnant

-Food sources

- #1 food source of Enriched grains

Legumes, broccoli,

and asparagus

An Anemia means the cell doesn’t carry oxygen

Deficiency and

Toxicity

Toxicity- folate = no danger

-Folic acid-supplemenets- problem for those that are B12

deficient

Megaloblastic anemia-

Large Red Blood Cells

-Macrocytic Anemia

What is Vitamin B12?

-Called

cobalamin-it contains the metal cobalt

-The only water-soluble vitamin that can be stored

Functions

-Used to synthesize DNA

-Important for healthy nerves and red blood cells

-B12 is important in creating healthy nerve cells as well

-Requires Intrinsic factor, a protein

produced in the stomach, to be absorbed

-Pernicious anemia results

in people who cannot make intrinsic factor. Treatment requires B12 injection to

bypass intestine

Vitaminn B12

-Daily needs

-Ability to absorb naturally occurring B12 in foods declines

with age due to a reduction in stomach acid

-2.4 mcg for adults

-Food sources

-Found only in foods from animal sources such as meat, fish,

poultry, and dairy products

- Cholesterol and B12 only found in animal products

Deficiency/Toxicity

-No UL set because no known risks

-Vitamin B12 deficiency can cause macrocytic anemia.

-Defiiceny prevents folate from being utilized properly

-Pernicious anemia (caused byh a lack of intrinsic factor) is a type of

macricytic anemia.

- Initial symptoms are fatigue and shortness of breath

-Long-term consequences include nerve damage.

Vitamin C- Roles

-What is Vitamin C?

-Also known as ascorbic acid

-Functions

-Needed to make collagen

-Most abundant protein in the body, present in connective

tissue

-Important for healthy bones, teeth, and skin

What is an Antioxidant? What does it do? This will be on quiz

-Antioxidant

-Helps you absorb iron in plant foods

-Breaks down histamine (cause of inflammation)

-Immune function – helps make white blood cells

Daily Needs

-Men: 90 mg/d

-Smokers need to consume an additional 35 mg/d

Women : 75 mg/d

Labels- 60 mg

French Fries and potatoes are high in vitamin c

Vitamin C

-Too much or Too little

-Consuming over 3000 mg/d = Nausea, diarrhea

Vitamin C deficiency results in scurvy

-Swollen and bleeding gums, skin rash, and wounds that don’t

heal

What three things break down water soluble vitamins

-Heat, oxygen, UV light