Vitamins and your Health Chapter 8 Vitamins and your Health

What are vitamins? Complex organic molecule that regulates a variety of response in the body 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.

Non-vitamins Bioflavonoids Coenzyme Q10 Gerovital H-3 Hesperidin Inositol Laetril (Vitamin B17) Lipoic acid Nucleic acids Pangamic acid (Vitamin B15) Para-amino benzoic acid (PABA) Provitamin B5 complex Rutin

Role of Vitamins Bone Health: Energy Metabolism: Vitamins A, D, K, C Energy Metabolism: Thiamin, Riboflavin, Niacin, Panththenic acid, Biotin, VB-12, V B-16 Amino Acid Metabolism: Vitamins B-6, B-12, C, Foliate Antioxidant Defense: Vitamins E, C, certain carotenoids Growth and Development: Vitamins A and D Blood forming (clotting): Vitamins B-6, B-12, K, foliate, riboflavin Immune Function: Vitamins A, C, D

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

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) Vitamin D Vitamin E Vitamin K 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

Vitamin Content of Food Sources of Vitamins Plants, animals, fungi, and bacteria. Vitamin Content of Food Raw vs. cooked? Fresh vs. canned? Storing fruit and vegetables Cooking

Vitamin Absorption, Deficiency and Toxicity Disorders

B-vitamins 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, foliate, B12 all needed for reactions concerning building tissues

Other vitamins Thiamin Riboflavin Foliate Used to make coenzymes that help release energy from carbohydrates Pork, legumes, orange juice Riboflavin Key role in metabolism of carbs, lipids and amino acids Milk, mushrooms, broccoli, asparagus, spinach Foliate Adequate intake during early pregnancy prevents neural tube defects in babies Reduces risk of developing heart disease Liver, legumes, asparagus, broccoli, orange juice, leafy vegetables Spina bifida and anencephaly

Other vitamins Niacin B-6 B-12 Used to release energy from macronutrients Tuna, chicken, pork Pellagra B-6 Amino acid metabolism Liver, meat, chicken, potatoes, bananas, spinach, sweet red peppers B-12 Metabolic actions, maintain mylin sheaths (insulates nerve cells) Bacteria, fungi, fish, shellfish, eggs, milk, liver

Vitamin C Vitamin C Source Deficient Manufacture of collagen Fight infections, repair wounds Antioxidant Increases iron absorption May lessen symptoms and duration of a cold Doesn’t reduce how often colds occur Source Peppers, citrus fruit, cabbage, berries Deficient scurvy

Vitamin A Vitamin A Maintains mucus membranes Needed to see in dim light Beta-carotene is an antioxidant Toxicity Carotenemia Teratogen Deficiency Xerophthalmia 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 Other uses: Vitamin A is used to treat acne and other skin disorders (topical)

Vitamin D Vitamin D Deficiency Toxicity Sources: Needed to absorb and utilize calcium and phosphorus in bones, muscles, and nerves Control cell growth May reduce risk of certain cancers, colon Deficiency Rickets Osteomalacia Toxicity Muscular weakness Mineral deposits Mental confusion Sources: Fish live oils (Salmon, herring and catfish) Milk (fortified) Sun

Vitamin E Vitamin E Toxicity Deficiencies Sources Vitamin K Antioxidant Reduces plaque sticking to arteries Improving vitamin A absorption Toxicity Interfere with vitamins K role in blood clotting Deficiencies Hemolysis Rare Sources Sunflower seeds Almonds Olive oil Vitamin K Needed to help the blood clot

Do you need vitamin supplements? Vitamins are readily available from a variety of foods (especially fruits and vegetables)

True or False The only documented benefit of consuming sufficient amounts of vitamins is protection against deficiency diseases. False. For many vitamins, intake levels above those known to prevent disease help protect us from certain cancers, heart disease, and other disorders.

True or False Vitamins provide energy. False. Only carbs, fats, and proteins provide energy. However, some vitamins are needed to convert the energy from food into energy the body can use.

True or False Vitamin C is found only in citrus fruits. False. Green peppers, collards, broccoli, strawberries, and a number of other fruits are also a good source of Vitamin C. Nearly all cases of illness due to excessive intake of vitamins result from the overuse of vitamin supplements. True.