WHAT: HOW: WHY: Water soluble Vitamins A, B, C, D To know and understand: • the functions • main sources • effects of deficiency and excess • related dietary reference values HOW: Theory Lesson Exam Practice Kahoot WHY: To give you knowledge of Micro nutrients and their function in food products Challenge: Able to identify sources of micronutrients and functions in body Aspire: Can identify deficiency of micronutrients Expert: Can remember all micronutrients and suggest ways of incorporating them into daily diet

MICRONUTRIENTS VITAMINS A B C D E

VITAMINS FAT SOLUBLE VITAMIN A VITAMIN D WATER SOLUBLE B VITAMINS Found in fat or oily parts of foods Require fat for absorption Stored in the body VITAMIN A VITAMIN D WATER SOLUBLE Readily lost during food preparation Limited storage capacity Excess excreted in the urine B VITAMINS VITAMIN C

VITAMIN A FORMS: Retinoids (retinol, retinal, retinoic acid) 2.Carotenoids (beta-carotene)

eggs, butter, milk & milk products, liver, fish, fish oils VITAMIN A: SOURCES RETINOIDS: Animal foods – eggs, butter, milk & milk products, liver, fish, fish oils Also: added to margarine.

(Converted to retinol for absorption) VITAMIN A: SOURCES CAROTENOIDS: Plant foods – carrots, dark green leafy vegetables, broccoli, red peppers, tomatoes, apricots, peaches, mango (Converted to retinol for absorption)

VITAMIN A: FUNCTIONS Stored in the liver ‘A’ is for eyesight, especially night vision Growth – regulates normal bone growth Maintains integrity & function of epithelial cells (Epithelial cells are cells that line the inner and outer surfaces of the body in continuous sheets) Anti-infective, Antioxidant, supports immune system

VITAMIN A: DEFICIENCIES One of the top 3 world-wide major public health problems Sight problems e.g. ‘Night blindness’, Dry eye, childhood blindness Poor functioning of lungs & digestive tract Increased risk of infections Rough, dry skin; Acne

VITAMIN A: TOXIC EFFECTS Very high amounts can cause poisoning. High risk – Polar bears liver! High doses associated with birth defects

VITAMIN D: SOURCES Can be synthesized in the skin from a pro-vitamin and sunlight. Pro-vitamins found in: Animal fats Yeast & fungi (source of commercial vitamin production) In UK, no synthesis between October & March.

VITAMIN D: SOURCES Dietary sources : Eggs Milk & butter Meat, oily fish (fish oil supplements), liver Margarines (fortified – legal requirement) Also added to breakfast cereals, yogurts, baby foods, bedtime drinks, evaporated milk

VITAMIN D: FUNCTIONS Aids absorption and utilisation of Calcium Aids kidney function Supports immune system

VITAMIN D: DEFICIENCIES Bone & growth problems: Rickets (in growing children; soft bones become deformed) Osteomalacia (in adults; as above) Causes muscular weakness & bone pain

VITAMIN D: TOXIC EFFECTS Unusual, most likely to be caused by over-consumption of vitamin supplements

B-complex VITAMINS Share functions, often work together B1 – Thiamine B2 – Riboflavin B3 – Niacin B6 – Pyridoxine B12 – Cobalamin B9 - Folate Share functions, often work together Cofactors in metabolism Involved in production & use of energy Folate & B12 involved in cell division

B-COMPLEX: Thiamine B1 Sources; Cereals, especially wholegrains (breakfasts & white flour are fortified) Beans, seeds, nuts (Also found in pork, liver, milk & milk products) Role: Metabolism of CHO & protein, alcohol & drugs, Supports nerve function Deficiencies: Beriberi (in undernourished Asian populations) Neurological problems (associated with alcoholism)

B-COMPLEX: RIBOFLAVIN B2 Sources: Milk, eggs, yeast, meat (especially liver), tea, fortified breakfasts, dark green leafy vegetables Role: Many functions including – macro & micronutrient metabolism, energy release, nutrient interrelationships. Deficiencies: Mouth – dry, cracked lips, tongue changes Eyes – itching, burning, light sensitive, sticky Skin – oily dermatitis Linked to anaemia

B-COMPLEX: Niacin B3 Sources: Meat (especially liver), cereals, milk & dairy products, vegetables, coffee, cocoa. Role: Metabolism of CHO, fats, proteins; Vitamin C, folate, alcohol. Also role in insulin function Deficiencies: Pellagra - affects skin, intestines, brain

B-COMPLEX: B6 Sources: Liver, wholegrains, red meat & poultry, peanuts, walnuts, bananas, salmon. Some in broccoli, spinach, potatoes. Beer. Role: Metabolism of Protein, fat & CHO. Energy release, hormone regulation Deficiencies: Not specific; linked to anaemia, mouth problems, nerve/muscle problems

B-COMPLEX - SUMMARY: Widely distributed in animal & plant foods Essential for metabolic and cellular functions Increased needs with high intakes of alcohol, drugs, trauma (eg surgery), cancer, kidney or liver disease Not much stored in body – regular intakes required.

B-COMPLEX: FOLATE B9 Sources: Green leafy vegetables (spinach, Brussels sprouts). Also in: liver, broccoli, cabbage, cauliflower, parsnips, fortified cereals & bread &whole wheat. Milk & fruit, (especially oranges). Beer (due to yeast) Role: Crucial for cell division – prevention of neural tube defects in developing foetus Deficiencies: Anaemia, birth defects (Spina Bifida, brain damage) Associated with depression, dementia, cardio-vascular disease

Stored in the body (liver) VITAMIN B12 Stored in the body (liver) SOURCES: Found only in animal foods – Liver. Meat, fish, eggs, milk and dairy products. Added to Marmite. (Affected by excess amounts of Vitamin C) Role: Metabolism of some fatty acids & folates Deficiencies: Anaemia, damage to nerves leading to loss of sensory & motor function Relies on ‘intrinsic factor’ from the stomach for absorption

GOOD ‘B’ SOURCE: 1 teaspoon per day…

VITAMIN C: FACTOIDS Also known as Ascorbic Acid Most animals can synthesize it from glucose (not humans, guinea-pigs) Least stable of all vitamins

SOURCES

VITAMIN C: SOURCES Fruit and vegetables

VITAMIN C: FUNCTION: Enhances iron absorption Collagen synthesis Supports hormone function Release of energy from fatty acids Antioxidant Supports immune system, and liver detoxification Can relieve cold symptoms (but not prevent them)

VITAMIN C: DEFICIENCIES Scurvy Low intakes associated with cancers, heart disease, cataracts, poor wound healing Smokers have poor Vit. C status

Scurvy

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Kahoot! https://play.kahoot.it/#/?quizId=1caad0f6-02d7-47db-83dc-526bb1a2e88b Micronutrients - Vitamins