Unit 4 Seminar HW205 Vitamin Classifications and Your Health Kim Montgomery MS, NBT

Unit 4 Expectations Initial discussion responses due Saturday additional two due by Tuesday, Midnight. Quiz due by Tuesday, Midnight Flex Seminar & Option 2

Learning Objectives understand the primary uses of the water soluble vitamins learn the purpose and benefits of supplementing with these vitamins be able to identify food sources of the nutrient know the RDA level along with common dosages and forms of supplementation that are commonly used understand the potential safety and precaution issues

Focus of seminar Review of basic foundation concepts related to vitamins Review of fat soluble vitamins Review of water soluble vitamins Discussion of vitamin classifications according to function

True or False The only documented benefit of consuming sufficient amounts of vitamins is protection against deficiency diseases.

True or False Vitamins provide energy?

True or False Vitamin C is found only in citrus fruits. Nearly all cases of illness due to excessive intake of vitamins result from the overuse of vitamin supplements.

What are vitamins? 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.

Vitamins Classifications Two main categories: water soluble and fat soluble Groupings by function for health: bone health, energy metabolism, heart health, immune function, skin health, tissue building, eye health, antioxidants.

Water-soluble vitamins Vitamin C (ascorbic acid) B-complex vitamins – Thiamin (B1) – Riboflavin (B2) – Niacin (B3) – Vitamin B6 – Folate (folacin, folic acid) – Vitamin B12 – Biotin – Pantothenic Acid – *Choline *

Water-soluble vitamins Not stored in the body (except B12); excreted in urine Deficiency 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 vitamins Vitamin A (retinol) – Beta carotene is provitamin A Vitamin D Vitamin E Vitamin K

Fat-soluble Vitamins Stored in body fat, liver and other parts of the body Deficiencies take longer to develop than water-soluble vitamin deficiencies Toxicities can develop if taken in large quantities

What do vitamins do? B-vitamins are coenzymes – Enable reactions to take place in the body – Like the key that unlocks the door – Very little needed because it’s not used up in the process – Thiamin, niacin, riboflavin all needed for reactions concerning energy release – B6, folate, B12 all needed for reactions concerning building tissues & heart health

What do vitamins do? Vitamin C – Manufacture of collagen – Fight infections, repair wounds – Antioxidant – Increases iron absorption Vitamin A – Maintains mucus membranes – Needed to see in dim light – Beta-carotene is an antioxidant

What do vitamins do? Vitamin E – Antioxidant – Reduces plaque sticking to arteries Vitamin D – Needed to absorb and utilize calcium and phosphorus in bones, muscles, and nerves Vitamin K – Needed to help the blood clot

What else do vitamins do? Vitamin A – 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 world – Vitamin A is used to treat acne and other skin disorders (topical)

What else do vitamins do? Immune function & heart health Vitamin C – May lessen symptoms and duration of a cold – Doesn’t reduce how often colds occur – High blood levels of vitamin C and heart health: lower total cholesterol, lower triglycerides, higher HDL, lower blood pressure

What else to vitamins do? Brain & spinal cord development Heart health Folate – Adequate intake during early pregnancy prevents neural tube defects in babies – Reduces risk of developing heart disease by reducing levels of homocysteine Thiamin (B1) – Energy production & CHO metabolism – Nerve cell function: DM, Crohn’s, MS

Antioxidants Rust preventers in the body – Oxygen damages cells and causes free radicals- may cause cancer and other disorders – Antioxidants protect cells from oxidation, just like painting metal prevents rust Vitamin C Vitamin E Beta Carotene (pre-Vitamin A)

Do you need vitamin supplements? Vitamins are readily available from a variety of foods (especially fruits and vegetables) Needs can be increased due to environmental toxins, stress, and illness Focus on whole unprocessed foods first and supplement as warranted for health and prevention of chronic disease.

Summary Heart Health: Vit C, E, B6, B12, folate, niacin Tissue building: B6, B12, folate Eye health: Vit A, C Skin health: Vit A, C Energy metabolism: B-vitamins Nerve cell function: B1 (thiamin) Immune function/antioxidant: C, E, beta- carotene Bone health: D, K

Mom was right! Eat your vegetables and fruits!