1. Note
Final Exam-please check final schedule
Sydney River Superstore tour-21 March-10:20-10:55 am

2. Lecture March 2017
Vitamins
Water soluble
Fat soluble

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

4. 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

5. 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

6. 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

7. 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

8. 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

9. Vitamin B6
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

10. Folate
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

11. Vitamin B12
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

12. Pantothenic acid
Function- fatty acid synthesis
Sources-chicken, beef, potatoes, oats
Deficiency- rare-irritability
Toxicity- none reported to date

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

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

15. Vitamins-Fat soluble

16. 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

17. 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

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

19. 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

20. 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

21. 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

22. 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 

23. 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

24. 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)

25. 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

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