vitamins and your health chapter 8. what are vitamins? complex organic molecule that regulates a...
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Vitamins and your Health
Chapter 8
What are vitamins?
Complex organic molecule that regulates a variety of response in the body
Vitamins are chemical substances that perform specific functions in the body.
They are essential nutrients because the body cannot produce them.
If we fail to consume enough of a vitamin, a specific deficiency disease will develop.
13 vitamins have been discovered so far.
Non-vitaminsBioflavonoidsCoenzyme Q10Gerovital H-3HesperidinInositolLaetril (Vitamin
B17)Lipoic acid
Nucleic acidsPangamic acid
(Vitamin B15)Para-amino benzoic
acid (PABA)Provitamin B5
complexRutin
Role of Vitamins Bone Health:
Vitamins A, D, K, C Energy Metabolism:
Thiamin, Riboflavin, Niacin, Panththenic acid, Biotin, VB-12, V B-16
Amino Acid Metabolism:Vitamins B-6, B-12, C, Foliate
Antioxidant Defense:Vitamins E, C, certain carotenoids
Growth and Development:Vitamins A and D
Blood forming (clotting):Vitamins B-6, B-12, K, foliate, riboflavin
Immune Function: Vitamins A, C, D
Water-soluble vitaminsVitamin C
(ascorbic acid)B-complex
vitaminsThiamin (B1)Riboflavin (B2)Niacin (B3)
Vitamin B6 Foliate (folacin,
folic acid)Vitamin B12 BiotinPantothenic
Acid
Water-soluble vitaminsNot stored in the body (except B12);
excreted in urineDeficiency symptoms will show up in a few
weeks or months if not present in the diet.Only Niacin, B6 and Vitamin C are known to
produce ill effects if consumed in excessive amounts.
Fat-Soluble vitaminsVitamin A (retinol)
Beta carotene is provitamin AVitamin DVitamin EVitamin K
Fat-soluble VitaminsStored in body fat, liver and other parts of
the bodyDeficiencies take longer to develop than
water-soluble vitamin deficienciesToxicities can develop if taken in large
quantities
Sources of VitaminsPlants, animals, fungi, and bacteria.
Vitamin Content of FoodRaw vs. cooked?Fresh vs. canned?Storing fruit and vegetablesCooking
Vitamin Absorption, Deficiency and Toxicity Disorders
B-vitaminsB-vitamins are coenzymes
Enable reactions to take place in the bodyLike the key that unlocks the doorVery little needed because it’s not used up in
the processThiamin, niacin, riboflavin all needed for
reactions concerning energy releaseB6, foliate, B12 all needed for reactions
concerning building tissues
Other vitaminsThiamin
Used to make coenzymes that help release energy from carbohydrates
Pork, legumes, orange juiceRiboflavin
Key role in metabolism of carbs, lipids and amino acidsMilk, mushrooms, broccoli, asparagus, spinach
FoliateAdequate intake during early pregnancy prevents
neural tube defects in babiesReduces risk of developing heart diseaseLiver, legumes, asparagus, broccoli, orange juice, leafy
vegetablesSpina bifida and anencephaly
Other vitaminsNiacin
Used to release energy from macronutrientsTuna, chicken, porkPellagra
B-6Amino acid metabolismLiver, meat, chicken, potatoes, bananas,
spinach, sweet red peppersB-12
Metabolic actions, maintain mylin sheaths (insulates nerve cells)
Bacteria, fungi, fish, shellfish, eggs, milk, liver
Vitamin CVitamin C
Manufacture of collagenFight infections, repair woundsAntioxidantIncreases iron absorptionMay lessen symptoms and duration of a coldDoesn’t reduce how often colds occur
SourcePeppers, citrus fruit, cabbage, berries
Deficientscurvy
Vitamin AVitamin A
Maintains mucus membranesNeeded to see in dim lightBeta-carotene is an antioxidant
Toxicity Carotenemia Teratogen
Deficiency Xerophthalmia Adequate intake lessens complications from measles- given
with children in developing nations with measles vaccine Vitamin A deficiency is the leading cause of blindness in the
worldOther uses:
Vitamin A is used to treat acne and other skin disorders (topical)
Vitamin DVitamin D
Needed to absorb and utilize calcium and phosphorus in bones, muscles, and nerves
Control cell growthMay reduce risk of certain cancers, colon
DeficiencyRicketsOsteomalacia
ToxicityMuscular weaknessMineral depositsMental confusion
Sources: Fish live oils (Salmon, herring and catfish)Milk (fortified)Sun
Vitamin EVitamin E
AntioxidantReduces plaque sticking to arteriesImproving vitamin A absorption
ToxicityInterfere with vitamins K role in blood clotting
DeficienciesHemolysisRare
SourcesSunflower seedsAlmondsOlive oil
Vitamin KNeeded to help the blood clot
Do you need vitamin supplements?
Vitamins are readily available from a variety of foods (especially fruits and vegetables)
True or FalseThe only documented benefit of consuming
sufficient amounts of vitamins is protection against deficiency diseases.
False. For many vitamins, intake levels above those known to prevent disease help protect us from certain cancers, heart disease, and other disorders.
True or False
Vitamins provide energy.False. Only carbs, fats, and proteins
provide energy. However, some vitamins are needed to convert the energy from food into energy the body can use.
True or False
Vitamin C is found only in citrus fruits.False. Green peppers, collards, broccoli,
strawberries, and a number of other fruits are also a good source of Vitamin C.
Nearly all cases of illness due to excessive intake of vitamins result from the overuse of vitamin supplements.
True.
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