Chapter 7 Vitamins

Objectives for Chapter 7 Describe the characteristics of vitamins. Explain the differences between fat-soluble and water-soluble vitamins, and classify each vitamin according to its solubility Explain the functions of vitamins including anti-oxidation List at least one good food source for each of vitamins A, D, E, K. List at least one good food source for each of the water-soluble vitamins Name at least one disease associated with a vitamin deficiency Name at least one toxicity symptom associated with a vitamin Explain the role of vitamin supplements in the diet

1. What Are Vitamins? Vitamins are: Any of a group of organic compounds that are essential for normal growth and nutrition. They are required in small quantities in the diet because they cannot be synthesized by the body. Too much or too little will cause harm to the body. Tasteless Are either fat-soluble or water-soluble Fat-soluble vitamins A, D, E, and K are absorbed with dietary fat and can be stored in body. Can be concentrated in the body. Water-soluble vitamins are absorbed with water and enter the bloodstream directly. Cannot be concentrated but excesses still harmful

1. What Are Vitamins? Vitamins differ in bioavailability, which is the degree to which a nutrient is absorbed from foods and used in the body. Vitamins are sensitive: Vitamins can be destroyed by air, water, or heat A little water is enough Reduce cooking time Keep your food cool

https://en.wikipedia.org/wiki/B_vitamins 1. Categorizing the Vitamins: Fat-Soluble and Water-Soluble B1(Thiamin) B2(Riboflavin) B3(Niacin) B5(Pantothenic Acid) B6(Pyridoxine) B7(Biotin) B9(Folate) B12 (cobalamin) C https://en.wikipedia.org/wiki/B_vitamins Figure 7.2

1. Vitamins Found Widely in MyPlate Figure 7.1

2. Differences in Vitamin Digestion Figure 7.3

2. Characteristics of Vitamins Table 7.1

3. Functions of Vitamins

3. What do Vitamins do? Body needs vitamins in order to work properly: helps produce energy protect cells from damage guide mineral utilization regulate cell and tissue growth

3. Functions of Vitamins Antioxidants - substances that neutralize free radicals. Vitamins A, C, and E, and beta-carotene are antioxidants Free radicals are unstable oxygen-containing molecules that can damage the cells of the body and possibly contribute to the increased risk of chronic diseases. Free Radicals: https://www.youtube.com/watch?v=bmAMtPEv-0M https://www.youtube.com/watch?v=lG3OOXIXvxw https://en.wikipedia.org/wiki/Oxygen_radical_absorbance_capacity

3. Free Radicals Figure 7.4

4. Functions and Sources

4. The Fat soluble vitamins Four Fat soluble vitamins: ADEK Fat-soluble vitamins are stored and concentrated in the fats of the body

4. Normal and Impaired Vision Color demo: PHET Do carrots make you see better? http://www.snopes.com/food/ingredient/carrots.asp Figure 7.5

4. Vitamin A Sources and Physical Needs Food source vitamin A

4. Vitamin E Sources and Physical Needs Food source vitamin E

4. Vitamin K Sources and Physical Needs Food source vitamin K

4. Vitamin D Called “Sunshine Vitamin” because vitamin D is made in the body with help of sunlight (UV) Cholesterol-containing compound in skin is converted to inactive form of vitamin D People with insufficient sunlight exposure must meet needs through diet; vitamin D in foods is also an inactive form Inactive form converted to circulating form in liver, to active form in kidneys

4. Vitamin D Sources and Physical Needs Food source vitamin D

5. How B Vitamins Function as Coenzymes Figure 7.6

5. The B Vitamins and Vitamin C Are Water-Soluble Water-soluble vitamins are not stored in body Excess is excreted in urine However, routine intakes of excessive amounts can be harmful. B vitamins share common role as coenzymes Help many enzymes produce chemical reactions in cells

5. B1(Thiamin) Sources Food source Thiamin

5. B2 (Riboflavin) Sources Food source Riboflavin

5. B3 (Niacin) Sources Food source Niacin

5. B6 (Pyridoxine) Sources Food source vitamin B6

5. B9 (Folate) Sources Food source Folate

5. B12 (Cobalamin) Sources Food source vitamin B12

5. Vitamin C (Asorbic Acid) Sources Food source vitamin C

5. Cool things about Vitamin C Function: coenzyme to synthesize and use certain amino acids Needed to make collagen, most abundant protein in body, present in connective tissue Important for healthy bones, skin, blood vessels, teeth Also acts as an antioxidant Helps absorb iron from plant foods Breaks down histamine, cause of inflammation

5. Myths and Facts: Colds & Vitamin C The truth about catching a cold: Direct or indirect contact with cold virus Vitamin C and the common cold Research shows vitamin C to be ineffective in preventing colds, but may reduce severity in some people, possibly antihistamine effect Other cold remedies: jury is still out Echinacea and zinc studies are inconclusive What you can do: wash hands frequently in soap and water to reduce risk of cold https://www.youtube.com/watch?v=wnafrAtfMzE

5. Cool things with Vitamin B12 Also called cobalamine because it contains the element cobalt Requires a protein made in stomach in order to be absorbed in small intestine Pernicious anemia results in people who cannot make intrinsic factor. Treatment requires B12 injection to bypass intestine Symptoms may take years to appear since B12 is stored in the liver

6. Vitamin Deficiency and Disease B12(Cobalamin): Deficiency can cause anemia (because folate can’t be utilized properly) B9(Folate): deficiency can lead to anemia B3(Niacin): (Four D’s): Dermatitis, diarrhea, dementia, death B2(Riboflavin): Sore throat, swelling inside mouth, inflamed and purplish-red tongue, dry and scaly lips Vitamin C: scurvy B5(Pantothenic Acid) & B7(Biotin): “Burning feet” syndrome seen in WWII prisoners & hair loss, skin rash, fatigue, nausea, depression B1(Thiamin): loss of appetite, weight, memory, confusion Vitamin A associated with stunting of bones, blindness

6. Vitamin Deficiency and Disease Vitamin D: The bones of children with rickets aren’t adequately mineralized with calcium and phosphorus, causing them to weaken and leading to bowed legs Osteomalacia: adult equivalent of rickets

6. Table 7.3-1

6. Table 7.3-2

7. Overusing Vitamins Folate: Too much folic acid (not naturally-occurring folate in foods) masks vitamin B12 deficiency anemia. Niacin: Can cause flushing, nausea, vomiting, be toxic to liver, raise blood glucose levels:. Vitamin C: nausea, stomach cramps, diarrhea People with a history of kidney stones or hemochromatosis (body stores too much iron) should avoid excess. Vitamin D: Damaging calcium deposited in kidneys, lungs, blood vessels, heart Vitamin E: increase risk of a hemorrhage

8. How Should You Get Your Vitamins? Foods still the best way to meet your vitamin needs MyPyramid and Dietary Guidelines recommend a variety of foods and increased amounts of fruits, vegetables, whole grains, dairy to meet needs Fortified foods can provide additional nutrients but should not displace vitamin/mineral-rich foods Excessive use of fortified foods can risk overconsumption of some nutrients

8. How Should You Get Your Vitamins? Vitamin supplements are not a substitute for healthy eating Cannot provide all of missing substances of a healthy diet Who might benefit from a supplement? People who cannot meet their needs through a regular, varied diet, such as: pregnant or lactating women, older people, strict vegetarians, people with food allergies, medical conditions, or low-calorie diets

8. The whole is more than the sum of its parts Table 7.2

Chapter 7 Assignment: What is going on with Vitamins? http://abc7news.com/health/study-reveals-taking-too-many-vitamins-may-increase-cancer-risk/675156/ https://www.ted.com/talks/ben_goldacre_battling_bad_science#t-698018