WATER-SOLUBLE VITAMINS © 2014 PEARSON EDUCATION, INC.

DO NOW – ANSWER IN SPIRAL o Do you take a vitamin every day? Why or why not? o List 2 to 3 things you think might happen if you didn’t get all the vitamins you need. © 2014 PEARSON EDUCATION, INC.

WATER-SOLUBLE VITAMINS There are nine water-soluble vitamins.  Vitamin C  Eight B-complex vitamins  Initially thought to be one vitamin  Years of research uncovered it was several substances:  Thiamin– Folate  Riboflavin– Vitamin B 12  Niacin– Pantothenic acid  Vitamin B 6 – Biotin Easily destroyed by heat, light, and oxidation © 2014 PEARSON EDUCATION, INC.

Water-Soluble Vitamins Fat-Soluble Vitamins Absorbed in theSmall Intestine Hydrophobic or Hydrophilic HydrophilicHydrophobic Absorbed into theBloodLymph Stored in the bodyNot GenerallyYes Can build up and become toxic Not GenerallyYes Need to consume daily YesNo

DIGESTING AND ABSORBING WATER- SOLUBLE VITAMINS © 2014 PEARSON EDUCATION, INC.

THINK PAIR SHARE Why is it important to know the difference between water and fat soluble vitamins? © 2014 PEARSON EDUCATION, INC.

RESEARCH TIME Each group will research one vitamin. We will present in the following order: 1.Thiamin 2.Riboflavin 3.Niacin 4.Pantothenic acid 5.Biotin 6.Vitamin B6 7.Folate 8.Vitamin B12 9.Vitamin C © 2014 PEARSON EDUCATION, INC.

THIAMIN (B1) Functions  Helps turn Carbohydrates into energy  Helps with transmission of nerve impulses Major food sources  Enriched and fortified foods  Whole-grain foods  Lean pork © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF THIAMIN © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE There is no known toxicity. Deficiency  Beriberi  Symptoms include loss of appetite, weight loss, confusion, muscle weakness, peripheral neuropathy.  Classifications  Wet: edema and congestive heart failure  Dry: muscle wasting without edema or nerve degeneration  Wernicke-Korsakoff syndrome  Caused by chronic alcohol abuse © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE (CONT'D) Causes of deficiency  Inadequate dietary intake  Malabsorption  Alcoholism  Prolonged diarrhea  Times of increased need with too little intake  Pregnancy and lactation © 2014 PEARSON EDUCATION, INC.

WHAT IS RIBOFLAVIN (B 2 )? Composed of a side chain and ring structure Two coenzyme forms  Flavin mononucleotide (FMN)  Flavin adenine dinucleotide (FAD) Stable during cooking except in the presence of ultraviolet light Absorption  Attached to proteins in food  Released in the presence of hydrochloric acid in the stomach  Absorbed by active transport in the small intestine © 2014 PEARSON EDUCATION, INC.

RIBOFLAVIN (B2) Functions  Helps your body get energy from carbs, fats, and proteins  Enhances the function of other B vitamins Major food sources  Milk  Yogurt  Enriched and fortified cereals and grains © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF RIBOFLAVIN © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Too much:  None, excessive amounts excreted in urine Too little:  Ariboflavinosis: riboflavin deficiency  Cells in tissues lining the throat, mouth, tongue, and lips become inflamed or swollen.  Sore throat, stomatitis, glossitis, cheilosis  In elderly, reduced conversion of vitamin B 6 to its active form  Altered iron metabolism and the synthesis of hemoglobin © 2014 PEARSON EDUCATION, INC.

THE SYMPTOMS OF ARIBOFLAVINOSIS © 2014 PEARSON EDUCATION, INC.

NIACIN (B3) Functions  Helps your body get energy from carbs, fats, proteins  Helps keep nervous system and digestive system healthy Can be synthesized by the body from tryptophan  60 mg of tryptophan = 1 niacin equivalent (NE)  Conversion requires riboflavin, vitamin B 6, and iron © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF NIACIN Major food sources  Meats, fish, poultry  Enriched and fortified grains and cereals  Amino acid tryptophan Stable in foods  Not destroyed by heat or ultraviolet light  Can leach if food is cooked or soaked in water © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF NIACIN © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity  None known from normal dietary intake  Excess supplements or too many overly fortified foods can cause:  Reddish coloring of the face, arms, and chest  Nausea, vomiting  Heartburn  Liver toxicity  Raised blood glucose levels © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Deficiency  Pellagra (disease of the four Ds)  Dermatitis  Diarrhea  Dementia  Death © 2014 PEARSON EDUCATION, INC.

PANTOTHENIC ACID (B5) Functions  Helps your body get energy from carbs, fats, proteins  Helps keep nervous system and digestive system healthy  Synthesis of cholesterol Major food sources  Largest amounts in  Whole-grain cereals  Nuts and legumes, peanut butter  Meat, milk, and eggs  Can be destroyed by heat, so processed foods have less © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity: none known Deficiency: rare  May experience  Fatigue  Nausea  Vomiting  Numbness  Muscle cramps  Difficulty walking © 2014 PEARSON EDUCATION, INC.

BIOTIN Functions  Helps your body get energy from carbs, fats, proteins  Maintenance of healthy hair and nails Major food sources  Green leafy vegetables  Liver  Eggyolks  Whole grains © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity: rare Deficiency  Seen with  Overconsumption of raw egg whites (> 12/day for a prolonged time); avidin in raw egg whites can bind to biotin and cause deficiency symptoms  Total parenteral nutrition  Impaired absorption  Rare genetic disorders Symptoms include hair loss, depression, conjunctivitis, dermatitis, lethargy, hallucinations © 2014 PEARSON EDUCATION, INC.

VITAMIN B 6 Functions  Helps your body use protein and carbs  Helps keep nervous system healthy  Helps body make nonessential amino acids Variety of food sources  Ready-to-eat cereals  Meat, fish, poultry  Fruits and vegetables  Nuts and other legumes © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF VITAMIN B 6 © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity  Because it is stored in the body it can be toxic, usually due to excess intake of supplements.  Nerve damage  Difficulty walking  Tingling in legs and feet  Large doses do not cure carpal tunnel syndrome. © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE (CONT'D) Deficiency symptoms include:  Sore tongue  Inflammation of the skin  Depression  Confusion Often caused by excessive alcohol consumption © 2014 PEARSON EDUCATION, INC.

FOLATE Functions  Assists in neural tube development to prevent:  Neural tube defects  Spina bifida  May prevent cancer and heart disease Major food sources  Dark green leafy vegetables, legumes, seeds  Enriched pasta, rice, breads, and cereals  Liver © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF FOLATE © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity  No risk from a regular diet  Excess intake from fortified food or supplements can mask a vitamin B 12 deficiency. Deficiency  Macrocytic anemia  Symptoms  Fatigue  Weakness  Irritability  Shortness of breath © 2014 PEARSON EDUCATION, INC.

WHAT IS VITAMIN B 12 ? Also called cobalamin Two forms  Cyanocobalamin: found in foods  Methylcobalamin: active form  Both forms contain cobalt. Stored mostly in the liver Excreted through the bile and urine Deficiency can take years to develop © 2014 PEARSON EDUCATION, INC.

VITAMIN B 12 (COBALAMIN) Functions  Helps your body use carbs, fats, and proteins  Maintains myelin sheath of nerve tissue © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF VITAMIN B 12 © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity: no known risks Deficiency  Macrocytic anemia  Pernicious anemia  Fatigue  Shortness of breath  Long-term consequence  Nerve damage (tingling and numbness in arms and legs) © 2014 PEARSON EDUCATION, INC.

WHAT IS VITAMIN C? Also known as ascorbic acid Humans lack the enzyme to make vitamin C. Absorption  Small intestine by active transport  Higher intakes absorbed by simple diffusion in the stomach and small intestine © 2014 PEARSON EDUCATION, INC.

VITAMIN C (ASCORBIC ACID)  Absorption decreases 50 percent with intakes > 1 gram  Excreted through kidneys  Not stored in the body Functions  Collagen synthesis  Antioxidant  Iron absorption is enhanced  Boosts the immune system  Promotes white blood cell synthesis  May reduce the body's response to stress © 2014 PEARSON EDUCATION, INC.

FOOD SOURCES OF VITAMIN C © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE Toxicity  Consuming > 3,000 mg can cause nausea, stomach cramps, and diarrhea.  Overconsumption can lead to  Kidney stones  False positive or false negative medical tests  Those with hemochromatosis should avoid excess amounts. © 2014 PEARSON EDUCATION, INC.

TOO MUCH OR TOO LITTLE (CONT'D) Deficiency  Scurvy  Bleeding gums  Coiled or curly arm hairs  Wounds won't heal  Rough rash  Prevented with 10 mg of vitamin C per day © 2014 PEARSON EDUCATION, INC.

DOL — ANSWER IN TUES/WED BOX 1.Vitamin C functions in the body as a)A cofactor in collagen synthesis b)An antioxidant c)An immune system booster d)All of the above 2.Folic acid can reduce the risk of a)Acne b)Neural tube defects c)Night blindness d)Pellagra 3.Describe what each of the following conditions and name the vitamin deficiency that causes it: a)Pellagra b)Beriberi c)Scurvy © 2014 PEARSON EDUCATION, INC.

HOMEWORK: Choose two of the following myths/misconceptions and research the truth behind them. Tell me: whether it is true or false, and EXPLAIN WHY. All water-soluble vitamins are destroyed during cooking Biotin and pantothenic acid are lesser known versions of vitamin C Older adults are likely to absorb less vitamin B12 than younger adults It is difficult to obtain enough pantothenic acid from foods Taking vitamin C supplements will prevent the common cold. © 2014 PEARSON EDUCATION, INC.