10. vitamins, water soluble

8/3/2019 10. Vitamins, Water Soluble

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Thiamin (Vitamin B1) Casimir Funk in 1911 obtained vitamin B1 as a

crystalline substance from rice polishings. He called it'vitalamine' because it was vital and containednitrogen as an amine. Some food factors active inminute amounts, and discovered since then, are notamines; yet the term vitamin is used to describe them.


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Thiamin (Vitamin B1) Thiamin is involved in energy metabolism as part ofthe coenzyme thiamin pyrophosphate (TPP). I.E.Energy reactions

Thiamin Recommendations (1998 RDA) RDA Men: 1.2 mg/day

RDA Women: 1.1 mg/day


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Thiamin (Vitamin B1)Thiamin DeficiencyDeficiency Symptoms

Enlarged heart and possible cardiac failure

Muscular weakness

Apathy, poor short-term memory, confusion,and irritability

Anorexia and weight loss


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Thiamin (Vitamin B1)Thiamin DeficiencyWernicke-Korsakoff syndrome is a severe deficiency

that develops in those who abuse alcohol.

Deficiency results in the disease beriberi.

No reported toxicities


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Thiamin (Vitamin B1) Thiamin Food Sources

Whole-grain, fortified or enriched grain products

Moderate amounts in all foods Pork


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Thiamin (Vitamin B1) Other Information

Steaming and microwaving are cooking methods thatconserve thiamin.

Thiamin leaches into water with boiling or blanching.

The vitamin is easily destroyed by heat.


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Riboflavin (Vitamin B2) Riboflavin is involved in energymetabolism.

Flavin mononucleotide (FMN) and f lavin adenine

dinucleotide (FAD) are the coenzyme forms.

Riboflavin Recommendations (1998 RDA) RDA Men: 1.3 mg/day

RDA Women: 1.1 mg/day


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Riboflavin (Vitamin B2) Riboflavin Deficiency and Toxicity Deficiency Symptoms

Inflamed eyelids, sensitivity to light, and reddening of thecornea

Sore throat and cracks and redness at the corners of themouth

Painful, smooth and purplish red tongue

Skin lesions covered with greasy scales

Deficiency disease is ariboflavinosisNo reported toxicities


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Riboflavin (Vitamin B2) Riboflavin Food Sources

Milk products, including yogurt and cheese

Enriched and whole grains Liver


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Riboflavin (Vitamin B2) Other information

Easilydestroyed by ultravioletlight and

irradiation

Not destroyed by cooking


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Niacin (Vitamin B3) Niacin is involved in the metabolism of glucose,fat, and alcohol. I.E. Energy Reaction Nicotinamide adenine dinucleotide (NAD), and

NADP, the phosphate form of NAD, are thecoenzyme forms.

Niacin Recommendations (1998 RDA)

RDA Men: 16 NE/day RDA Women: 14 NE/day

Upper level of 35 mg/day for adults


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Niacin (Vitamin B3)Niacin DeficiencyA deficiency of niacin results in the disease

pellagra.

Deficiency Symptoms Diarrhea, abdominal pain, and vomiting

Inflamed, swollen, smooth and bright red tongue

Depression, apathy, fatigue, loss of memory, andheadache

Rash when exposed to sunlight
http://en.wikipedia.org/wiki/File:Pellagra_NIH.jpg


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http://en.wikipedia.org/wiki/File:Pellagra_NIH.jpg


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Niacin (Vitamin B3) Niacin Toxicity

Niacin flush dilates the capillaries and may be painful.

Toxicity Symptoms Painful f lush, hives and rash

Excessive sweating

Blurred vision

Liver damage Impaired glucose tolerance


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Niacin (Vitamin B3) Niacin Food Sources

Milk

Eggs, meat, poultry and fish

Whole-grain and enriched breads and cereals

Nuts and all protein-containing foods


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Niacin (Vitamin B3) Other Information

Also called nicotinic acid, nicotinamide, andniacinamide

The amino acid tryptophan is the precursor. (60mg =1mg niacin)

The vitamin can be lost from foods when is leaches intowater.

Resistant to heat


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BiotinAs part of a coenzyme used in energy metabolism,

biotin assists in glycogen synthesis, fat synthesis, andamino acid metabolism.

Biotin Recommendations (1998 Adequate Intake)

AI Adults: 30 g/day


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BiotinBiotin Deficiency Deficiencies are rare.

Deficiency Symptoms Depression, lethargy, and hallucinations

Numb or tingling sensation in the arms and legs

Red, scaly rash around the eyes, nose and mouth

Hair loss

Biotin can be bound with an raw egg-white proteincalled avidin.



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Biotin Biotin Food Sources

Widespread in foods

Organ meats, egg yolks and fish

Soybeans

Whole grains

Biotin can also be synthesized by intestinal bacteria.


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Pantothenic Acid Pantothenic acid is involved in energy metabolism as a

part of coenzyme A.

Pantothenic Acid Recommendations (1998 AdequateIntake)

AI Adults: 5 mg/day


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Pantothenic Acid Pantothenic Acid Deficiencyand Toxicity

Deficiency is rare.

Deficiency Symptoms Vomiting, nausea, and stomach cramps

Insomnia and fatigue

Depression, irritability, restlessness, and apathy

Hypoglycemia and increased sensitivity to insulin



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Pantothenic Acid Pantothenic Acid Food Sources

Widespread in foods

Organ meats

Mushrooms, avocados, and broccoli

Whole grains

Can be destroyed by freezing, canning, and refining


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Vitamin B6 Pyridoxine: The coenzyme forms of vitamin B6

(pyridoxal phosphate [PLP] and pyridoxaminephosphate [PMP]) are involved in amino andfatty acid metabolism, the conversion oftryptophan to niacin or serotonin, and theproduction of red blood cells.

Vitamin B6 Recommendations (1998 RDA) RDA Adults 19-50 years: 1.3 mg/day


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Vitamin B6Vitamin B6 Deficiency

Deficiency Symptoms

Scaly dermatitis

Anemia small cell type

Depression, confusion, abnormal brain wave pattern, andconvulsions

Alcohol destroys the vitamin


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Vitamin B6Vitamin B6 Toxicity

Toxicity Symptoms Depression, fatigue, irritability, and headaches

Nerve damage causing numbness and muscle weaknessleading to inability to walk

Convulsions

Skin lesions

Upper level for adults: 100 mg/day


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Vitamin B6Vitamin B6 Food Sources

Meats, fish, poultry and liver

Legumes and soy products

Non-citrus fruits

Fortified cereals


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Vitamin B6 Other Information

Easily destroyed by heat

Vitamin B6 is ineffective in curing carpal tunnelsyndrome and sleep disorders.


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Folate Folate is involved in the synthesis of DNA and theformation of new cells. The coenzymes THF (tetrahydrofolate) and DHF

(dihydrofolate) requirevitamin B12 to function correctly.


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Folate Folate Recommendations (1998 RDA) RDA Adults: 400 g/day

Dietary Folate Equivalents (DFE) is a calculation that

accounts for the bioavailability differences between folatefrom foods and folate from supplements.

There are higher recommendations for pregnantwomen.


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Folate Folate and Neural Tube Defects

Neural tube defects include spina bifida andanencephaly.

Women of childbearing age should eat folate-rich foodsand folate-fortified foods and take folate supplementscontaining 0.4 mg (400 microgram) of folate daily.

Pregnant women should take folate supplements.


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NeuralTubeD

efects


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Folate Folate and Heart Disease

High levels ofhomocysteine and low levels of folateincrease risk of heart disease.

Folate breaks down homocysteine.

Folate may help to prevent cancer.


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Folate Folate Deficiency Deficiency Symptoms

Macrocytic anemia, also called megaloblastic anemia largecell type

Smooth, red tongue Mental confusion, weakness, fatigue, irritability and headaches

Most vulnerable of all the vitamins to interactions withmedications Anticancer drugs

Antacids and aspirin


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FolateFolate Toxicity

Masks vitamin B12 deficiency symptoms

Upper level for adults: 1000 g/day


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Folate Folate Food Sources

Fortified grains

Leafy green vegetables

Legumes and seeds

Liver

Other Information

Easily destroyed by heat and oxygen


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Vitamin B12 (Cobalamin)Vitamin B12 is involved in the synthesis of new

cells, maintains nerve cells, reforms folatecoenzymes, and helps break down some fatty acidsand amino acids.

.

Vitamin B12 Recommendations (1998 RDA)

RDA Adults: 2.4 g/day


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Vitamin B12 (Cobalamin)Vitamin B12 Deficiency and Toxicity Deficiency Symptoms

Anemia large cell type (same as Folate)

Fatigue and depression

Degeneration of peripheral nerves progressingto paralysis (irreversible)


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Vitamin B12 (Cobalamin)Vitamin B12 Deficiency and Toxicity Atrophic gastritis in older adults destroys stomach cells,

which diminishes intrinsic factor and hydrochloricacid production.

Deficiency disease is called pernicious anemia

No known toxicities


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Vitamin B12 (Cobalamin)Vitamin B12 Food Sources

Meat, fish, poultry, and shellfish

Milk, cheese and eggs

Fortified cereals


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Vitamin B12 (Cobalamin) Other Information

Binds with intrinsic factor in the small intestine forabsorption

Easily destroyed by microwave cooking


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Non-B Vitamins Choline

Choline is involved in the synthesis of acetylcholine andlecithin.

Choline Recommendations (1998 Adequate Intake)

AI Men: 550 mg/day

AI Women: 425 mg/day


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Non-B Vitamins Choline Deficiency and Toxicity

Deficiencies are rare.

Deficiency symptom is liver damage

Toxicity Symptoms Body odor and sweating

Salivation

Reduced growth rate

Low blood pressure Liver damage



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Non-B Vitamins Choline Food Sources

Milk

Liver

Eggs

Peanuts


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Non-B Vitamins Inositol and Carnitine

Inositol is made from glucose and is part of the cellmembrane structure.

Carnitine is made from lysine and transports long-chainfatty acids to be oxidized.


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The B Vitamins--In Concert The B Vitamins are interdependent. The presence of

one may affect the absorption, metabolism andexcretion of another.

A deficiency of one may affect the functioning ordeficiency of another.

Avariety of foods from each food group willprovide an adequate supply of all the B vitamins.


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The B Vitamins--In Concert B Vitamin Deficiencies

Deficiencies rarely occur singly except for beriberi andpellagra.

Can be primary or secondary causes

Glossitis and cheilosis are two symptoms common to Bvitamin deficiencies.

B vitamin toxicities can occur with supplements.


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The B Vitamins--In Concert B Vitamin Food Sources Grains group provides thiamin, riboflavin, niacin

and folate.

Fruits and vegetables provide folate.

Meat group provides thiamin, niacin, vitamin B6 andvitamin B12.

Milk group provides riboflavin and vitamin B12

.


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Vitamin CAntiscorbutic factor is the original name for vitamin C.

Vitamin C serves as a cofactor to facilitate the action of

an enzyme and also serves as an antioxidant.


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Vitamin CVitamin C Roles

As anAntioxidant

Defends against free radicals

Protects tissues from oxidative stress

As a Cofactor in Collagen Formation

Collagen is used for bones and teeth, scar tissue, and arterywalls.

Works with iron to form hydroxiproline which is needed incollagen formation


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As a Cofactor in Other Reactions Hydroxylation of carnitine

Converts tryptophan to neurotransmitters

Makes hormones

Vitamin C needs increase during body stress, i.e.

infections, burns, extremely high or low temperatures,heavy metal intakes, certain medications, and smoking.


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As a Cure for the Common Cold

Some relief of symptoms

Vitamin C deactivates histamine like an antihistamine.

Disease prevention is still being researched.


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Vitamin CVitamin C Recommendations (1998RDA)

RDA Men: 90 mg/day

RDA Women: 75 mg/day Smokers: +35 mg/day


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Vitamin CVitamin C Deficiency

Deficiency disease is called scurvy

Deficiency Symptoms Anemia small cell type

Atherosclerotic plaques and pinpoint hemorrhages

Bone fragility and joint pain

Poor wound healing and frequent infections

Bleeding gums and loosened teeth Muscle degeneration and pain, hysteria, and depression

Rough skin and blotchy bruises


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Vitamin CVitamin C Toxicity Toxicity Symptoms

Nausea, abdominal cramps, diarrhea, headache, fatigue and

insomnia Hot flashes and rashes

Interference with medical tests, creating a false positive or afalse negative

Aggravation of gout symptoms, urinary tract infections, andkidney stones



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Vitamin CVitamin C Food Sources

Citrus fruits, cantaloupe, strawberries, papayas andmangoes

Cabbage-type vegetables, dark green vegetables likegreen peppers and broccoli, lettuce, tomatoes andpotatoes

Other Information

Also called ascorbic acid

Easily destroyed by heat and oxygen


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Vitamin and Mineral


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Vitamin and Mineral

Supplements Many people take dietary supplements for dietaryand health insurance. Some take multinutrient pills daily.

Others take large doses of single nutrients.

A valid nutrition assessment by professionalsdetermines the need for supplements.

Self-prescribed supplementation is not advised.

There are many arguments for and againstsupplements.


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Arguments for Supplements Correct Overt Deficiencies Support Increased Nutrient Needs

Improve Nutrition Status

Improve the Bodys Defenses Reduce Disease Risks


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Arguments for SupplementsWho Needs Supplements?

People with nutritional deficiencies

People with low energy intake less than 1600 kcalories

per day Vegans and those with atrophic gastritis need vitamin

B12

People with lactose intolerance, milk allergies, or

inadequate intake of dairy foods


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Arguments for SupplementsWho Needs Supplements? People in certain stages of the life cycle

Infants need iron and fluoride

Women of childbearing age need folate

Pregnant women need folate and iron

Elderly need vitamins B12 and D

People with diseases, infections, or injuries, and thosewho have had surgery that affects nutrient digestion,absorption or metabolism

People taking medications that interfere with the bodysuse of specific nutrients

Arguments against


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Arguments against

Supplements Toxicity Life-Threatening Misinformation

Unknown Needs

False Sense of Security

Arguments against


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Arguments against

Supplements Other Invalid Reasons: Belief that food supply and soil contain inadequate nutrients

supplements provide energy

supplements enhance athletic performance or lean bodymass without physical work or faster than work alone

supplements will help a person cope with stress

supplements can prevent, treat or cure conditions

Bioavailability and Antagonistic Actions


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Selection of SupplementsWhat form do you want?What vitamins and minerals do you need?

Do not exceed Tolerable Upper Intake Levels.

Be careful about greater that 10 mg of iron.


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Selection of SupplementsAre there misleading claims? Ignore organic or natural claims.

Avoid products that make high potency claims.

Watch fake preparations.

Be aware of marketing ploys.

Be aware of preparations that contain alcohol.

Be aware of the latest nutrition buzzwords.

Internet information is not closely regulated.

What about the cost? Local or store brands may be just as good as nationally

advertised brands.


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Regulation of Supplements Nutritional labeling for supplements is required.

Labels may make nutrient claims according tospecified criteria.

Labels may claim that lack of a nutrient can causea deficiency disease and include the prevalence ofthat disease.

Labels may make health claims that are supportedby significant scientific agreement.

10. vitamins, water soluble

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