Note Final Exam-please check final schedule Midterm sample questions posted: http://faculty.cbu.ca/ebarre/nutrition_1101.htm Cell protein is about 50 percent of cell mass by dry weight Cells are about 70 % water by weight Sydney River Superstore tour-26 March-1:20-1:50 pm Digestibility of sprouted versus non-sprouted grains- studies found indicate no in vivo difference as long as the sprouting process has not gone too far (too far means production of grasses which are poorly digestible by humans)

Lecture 11- 12 February 2019 Vitamins Water soluble Fat soluble

Vitamins assist in many functions in the body   Vitamin are micronutrients because they are taken in amounts that are less than grams

Vitamins are needed in the diet in milligram or microgram amounts   A milligram is 1/1000 of gram A microgram is 1/1,000,000 of a gram

Water-soluble vitamins Categorised into B vitamins and vitamin C   Lists of functions, sources, toxicities and deficiencies are not comprehensive Deficiencies usually result in loss of vitamin function

Vitamin B1 (thiamine)   Function- carbohydrate metabolism Sources-pork and wheat germ, legumes, watermelon, enriched grain products Deficiency- beriberi- generalised weakness Toxicity- none reported to date

Vitamin B2 (riboflavin) Function- carbohydrate and fat metabolism   Sources-most animal and plant foods,liver and kidney, milk and dairy products and ready to eat cereals and enriched grain products are best Deficiency-rare but barbiturate drugs lead to riboflavin metabolism -cancer, heart disease and diabetes may cause riboflavin deficiency Toxicity- none reported to date

Vitamin B3 (niacin) Function- carbohydrate, fat and protein metabolism   Sources- meat, poultry, fish, peanuts, mushrooms, enriched and whole grain breads Deficiency- 4 Ds- diarrhea, dermatitis, dementia, death Toxicity- flushing of skin, glucose intolerance and blurred vision

Vitamin B5 (Pantothenic acid)   Function- fatty acid synthesis Sources-chicken, beef, potatoes, oats Deficiency- rare-irritability Toxicity- none reported to date

Vitamin B6 (pyroxidine)   Function- carbohydrate metabolism, neurotransmitter synthesis, conversion of tryptophan to niacin Sources-fortified ready to eat cereals, fish, meat, poultry, white potatoes Deficiency- rare- anemia, depression, confusion, convulsions Toxicity- irreversible nerve damage, numbness, reduced walking ability

Vitamin B7 (Biotin)   Function- carbohydrate, fat and amino acid metabolism Sources-cauliflower, liver, peanuts Deficiency- hair loss, rash, convulsions Toxicity- none reported to date

Vitamin B9 (Folate) Folic acid is the synthetic (made in a laboratory form) Function- DNA synthesis, amino acid synthesis, cell division and cell maturation   Sources- fortified ready to eat cereals, dark leafy vegetables, chicken liver Deficiency-anemia, neural tube defects Toxicity- hives, respiratory distress, may mask vitamin B12 deficiency

Vitamin B12 (cobalamin)   Function- folate metabolism, nerve-covering maintenance Sources-fortified ready to eat cereals, some fortified soy milks, plants have only inactive form of B12 Deficiency- anemia Toxicity- none reported to date

Vitamin C   Function- collagen synthesis, antioxidant, iron absorption Sources-potatoes, citrus fruits, broccoli, strawberries Deficiency- scurvy Toxicity- nausea, abdominal cramps, diarrhea, and nose bleeds

Vitamins-Fat soluble

Fat soluble These are soluble in fat and generally pose a greater risk of toxicity than do the water soluble vitamins Functions, deficiencies and toxicities sometimes go together Vitamins ADEK List of functions, sources, toxicities and deficiencies are not complete

Vitamin A Functions-vision (cornea health and colour and black and white vision), immune function, reproduction (production of sperm and in females possibly supporting reproductive tract secretions), bone health Sources-beef liver, carrots, sweet potato and chicken liver Deficiencies-blindness and night blindness, reduced immune function, fecundicity and bone health

Vitamin A Toxicities-fatigue, vomiting, abdominal pain, liver toxicity and resulting death(polar bear liver issue), birth defects

Carotenoids Functions- precursor of vitamin A, antioxidants, immune response, cancer, atherosclerosis Sources- carrots, sweet potato, pumpkin Deficiencies-none reported to date unless b-carotene is the sole source of vitamin A Toxicities- yellowish skin but no adverse effects

Vitamin D   Function- calcium absorption in the intestine, bone mineralisation, inhibit cell proliferation and enhance cell differentiation Sources-sunlight, fortified milk and cereals Deficiency- rickets in children and osteomalacia and osteoporosis in adults Toxicity- hypercalcemia, depression, nausea, vomiting and loss of appetite

Vitamin E Function- antioxidant(cell membranes, lungs, DNA, heart(atherosclerosis)), maintain b-carotene function Sources-nuts, vegetable and seed oils(soybean, sunflower, canola)  Deficiencies-haemolysis, nerve function Toxicity- interferes with vitamin K function, enhances effect of aspirin on clotting  

Vitamin K Function- blood clotting, bone mineralisation and maturation   Sources- human intestinal bacteria, cabbage, spinach, broccoli and brussel sprouts, soybean oil, canola oil and olive oil Deficiency- rare except in persons with fat absorption problem, infants get vitamin K shot at birth to overcome low bacteria and infants do not get much dietary vitamin K Toxicity- rare since it is excreted much more rapidly than other fat soluble vitamins -interference with anticoagulant drugs 

All vitamins Digestion-all vitamins- not broken down-just released from food Absorption- water soluble vitamins into blood directly fat soluble vitamins carried across on lipids Transport water soluble travel freely in blood water fat soluble vitamins are carried on lipoproteins  

All vitamins Storage Water soluble-in any water soluble environments Fat Soluble-in body fat stores including liver Metabolism vitamins may be metabolised in the body from inactive forms(e.g. b-carotene) to active forms(vitamin A)

Vitamin supplements These are only necessary if the diet and/or pathology prevents presentation of the active form of vitamins where they are needed, when they are needed, in the quantities needed, and at the time they are needed for a particular function in the body Otherwise they are a phenomenal waste of money enriching only the pharmaceutical firms producing and selling them

Vitamin supplements Generally if one follows Canada’s four food guide and eats according to the principles of adequacy, balance, variety, nutrient density, calorie control and moderation, one will not need supplements