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Vitamins Lancelot McLean, PhD lmclean@llu.edu
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The Vitamins – An Overview
Vitamins are chemically unrelated organic compounds that cannot be synthesized in adequate quantities by humans and therefore must be supplied by the diet Support nutritional health Water soluble vitamins: (B complex vitamins and vitamin C) Fat soluble vitamins: (A, D, E, K) Vitamins do not provide the body with fuel for energy
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Classification of Vitamins
The Vitamins – An Overview Classification of Vitamins
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The Vitamins – An Overview
Many of the water soluble vitamins are precursors of coenzymes Vitamin K is the only fat soluble vitamin with a coenzyme function Fat soluble vitamins are released, absorbed, and transported with the fat of the diet Not readily excreted in urine Significant quantities stored in liver and adipose tissue
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The Vitamins – An Overview
Dose Levels and Effects
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The Vitamins – An Overview
Easily destroyed by B1 (Thiamine) Heat B2 (Riboflavin) UV light B5 (Pantothenic acid) Food processing B6 (Pyridoxine) B9 (Folic acid)) Heat and Oxygen B12 (Cobalamin) Microwave Vitamin C
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The B Vitamins B1: Thiamine B2: Riboflavin B3: Niacin B5: Pantothenic Acid B6: Pyridoxine, pyridoxal, and pyridoxamine B7: Biotin B9: Folic Acid B12: Cobalamin
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B1 Thiamine
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The B Vitamins – B1 (Thiamine)
Part of coenzyme thiamine pyrophosphate (TPP) Energy metabolism Conversion of pyruvate to acetyl CoA TCA cycle Nerve activity and muscle activity Good sources: Whole grains Enriched or whole grain products typically make the greatest contribution to a day’s intake because of the quantities eaten
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The B Vitamins – B1 (Thiamine)
Deficiency Beriberi Severe thiamine deficiency found where polished rice is the major component of the diet Affects nervous system or cardiovascular system Muscle wasting and edema Wernicke-Korsakoff syndrome Seen primarily in association with chronic alcoholism and due to dietary insufficiency or impaired absorption of the vitamin Apathy, loss of memory, ataxia, and a rhythmic to and fro motion of the eyeballs (nystagmus)
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B2 Riboflavin
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The B Vitamins – B2 (Riboflavin)
Serves as coenzyme in energy metabolism Flavin mononucleotide (FMN) Flavin adenine dinucleotide (FAD) Good sources: Milk products, whole grain and liver Deficiency No major disease Dermatitis Cheilosis (fissuring at the corners of the mouth) Glossitis (tongue appearing smooth and purplish)
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The B Vitamins – B2 (Riboflavin)
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B3 Niacin
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The B Vitamins – B3 (Niacin)
Coenzyme forms are NAD and NADP Central in energy transfer reactions Protects against neurological degeneration Good sources: Milk, eggs, meat, whole grains, nuts and all protein containing foods Deficiency Pellagra: disease of the skin, GI tract and CNS Symptoms: Dermatitis, diarrhea and dementia (3Ds); and if untreated death
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The B Vitamins – B3 (Niacin)
Pellagra
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B5 Pantothenic Acid
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The B Vitamins – B5 (Pantothenic Acid)
Part of coenzyme A Used in energy metabolism Good sources: Widespread in foods; chicken beef, potatoes, oats, tomatoes, liver, egg yolk, broccoli and whole grains Deficiency: Not well characterized in humans
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B6 Pyridoxine
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The B Vitamins – B6 (Pyridoxine)
Three forms Pyridoxine, pyridoxal, and pyridoxamine Precursors of the coenzyme pyridoxal phosphate Used in amino acid metabolism
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The B Vitamins – B6 (Pyridoxine)
Good sources: Meat, potatoes and other starchy vegetables, legumes, noncitrus fruits, fortified cereals, liver and soy products Pyridoxine is the only water soluble vitamin with significant toxicity Neurological damage Deficiency Scaly dermatitis, anemia, depression, confusion, convulsions
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B7 Biotin
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The B Vitamins – B7 (Biotin)
Part of a coenzyme used in carboxylation reactions Used in energy metabolism Good sources: Widespread in foods; liver, egg yolks, soybeans, fish, whole grains; also produced by GI bacteria Deficiency: Rare
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B9 Folic Acid
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The B Vitamins – B9 (Folic Acid)
Primary coenzyme form is Tetrahydrofolate (THF) Used in DNA synthesis and therefore important in new cell formation Good sources: Leafy green vegetables, fortified grains, legumes, seeds and liver Deficiency: Probably the most common vitamin deficiency in the US particularly among pregnant women and alcoholics Anemia Neural tube defects: Spina bifida and anencephaly
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The B Vitamins – B9 (Folic Acid)
Folic acid Deficiency Spina bifida Anencephaly
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B12 Cobalamin
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The B Vitamins – B12 (Cobalamin)
Used in new cell synthesis Helps maintain nerve cells Reforms folate coenzyme Helps to break down some fatty acids and amino acids Good sources: Foods of animal origin, fortified cereals Deficiency Pernicious anemia
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The B Vitamins – B12 (Cobalamin)
Absorption of vitamin B12 Normally B12 binds to Intrinsic Factor (IF) in the intestine before absorption Lack of IF prevents absorption of B12 resulting in Pernicious anemia
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Vitamin C Ascorbic acid
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Vitamin C – Ascorbic acid
Functions Aids in collagen synthesis (strengthens blood vessel walls, aids wound healing, provides matrix for bone growth) Antioxidant Strengthens resistance to infection Helps in iron absorption Good sources: Citrus fruits, cabbage type vegetables such as brussels sprouts and cauliflower), dark green vegetables (such as bell peppers and broccoli), cantaloupe, strawberries, lettuce, tomatoes, papaya, and mangoes
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Vitamin C – Ascorbic acid
Deficiency: Scurvy: Sore and spongy gums Loose teeth Fragile blood vessels Swollen joints Anemia Hemorrhage and swollen gums of a patient with scurvy
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Vitamin C – Deficiency
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The Fat-Soluble Vitamins: A, D, E, and K
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Vitamin A
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Vitamin A Vitamin A is often used as a collective term for several biologically active molecules Retinoids Retinol Retinal Retinoic acid Carotenoids Beta carotene Functions Vision Reproduction Maintenance of epithelial tissues Bone and tooth growth
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Vitamin A Good sources: Deficiency:
Retinoids: Kidney, cheese, cream, butter, eggs, liver Carotenoids: Spinach and other dark leafy greens; broccoli, deep orange fruits (apricot, cantaloupe) and vegetables (squash, carrots, sweet potatoes, pumpkin) Deficiency: Night Blindness Xerophthalmia – dry eyes, lack of tear production Keratomalacia – softening of the cornea
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Vitamin D
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Vitamin D (calciferol)
Functions Mineralization of bone Good sources: Synthesized in the body with the help of sunlight. Fatty fish, liver, egg yolk, fortified milk Recommendations: Adults (19-50 yr): 5 μg/day (51-70 yr): 10 μg/day (>70 yr): 15 μg/day
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Vitamin D Deficiency Rickets in children
Inadequate calcification resulting in misshapen bones (bowing of leg) Osteomalacia in adults Poor bone mineralization Soft, flexible, brittle and deformed bones Osteoporosis in adults Loss of calcium Results in fractures
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Vitamin D – Deficiency Symptoms
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Vitamin E
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Vitamin E (tocopherols)
Functions Antioxidant Good sources: Vegetable oils, liver and eggs Deficiency Red blood cell breakage Nerve damage
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Vitamin K
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Vitamin K (Phylloquinone, Menaquinone)
Functions Synthesis of blood clotting proteins Synthesis of bone proteins Good sources: Cabbage, kale, spinach, egg yolk, and liver Also synthesized by bacteria in the gut Deficiency Hemorrhaging
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Minerals
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There are two classes of minerals
Do not yield energy Sixteen essential minerals Major minerals: > 100mg/day Ca, P, K, Na, Cl, Mg, and S Trace minerals: < 100mg/ day Fe, I, Zn, Cr, Se, F, Mo, Cu, and Mn Indestructible Person may be deficient due to inability of the body to absorb them Also can be lost during food-refining or during cooking when they leach into the water that is discarded
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Sodium Functions Good sources: Table salt Deficiency
Maintains normal fluid and electrolyte balance Assists in nerve impulse transmission and muscle contraction Good sources: Table salt Deficiency Muscle cramps, mental apathy and loss of appetite
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Calcium Functions Good sources:
Mineralization of bones and teeth Muscle contraction and relaxation Good sources: Milk and milk products, small fish with bones, calcium-set tofu, greens (bok choy, broccoli, chard, kale), legumes Recommendations Adults (19-50 yr): 1000 mg/day (> 51 yr): 1200 mg/day Deficiency Stunted growth in children; Bone loss (osteoporosis) in adults
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Phosphorus Functions Good sources: All animal tissues Recommendations
Mineralization of bones and teeth Important in genetic material Good sources: All animal tissues Recommendations Adults: 700 mg/day Deficiency Muscular weakness, bone pain
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Other Trace Minerals 95% of Americans use fluoridated toothpaste and over 60% drink fluoridated water. Fluoride reduces dental caries by 50-70% Iron is a part of hemoglobin Deficiency disease is anemia Zn, Cr and Mn and are essential for the management of sugar metabolism Iodine is a component of thyroid hormones that help to regulate growth, development and metabolic rate Good source is iodized table salt Goiter may arise from lack of Iodine
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