1. The Fat Soluble Vitamins
Chapter Six- Part 2
The Fat Soluble Vitamins
NUT SCI 142 © Spring 2005
Karen Lacey, MS, RD, CD

2. Categories FAT SOLUBLE (4) WATER SOLUBLE (9) Thiamin (B1) Vitamin A
Riboflavin (B2)
Niacin (B3)
Folate (folic acid)
Vitamin B6
Vitamin B12
Pantothenic Acid
Biotin
Vitamin C (ascorbic acid)
FAT SOLUBLE (4)
Vitamin A
Vitamin D
Vitamin E
Vitamin K

4. ANTIOXIDANTS (Vit C, E, beta-carotene)
Free radicals (unstable oxygen compounds)
Smoking
Sunlight
Chemical reactions in body
Environmental pollution
Cause damage
Enzymes
Cell membrane
DNA
Oxidized LDL-cholesterol
Antioxidants
Donate O2 to make stable

6. 8. Vitamin A - Roles VISION
Light is transformed into nerve impulses so brain can interpret
Transformers are pigment molecules in retina
Retinal is part of the pigment
Retinal is formed from Vitamin A
CELL DIFFERENTIATION
Skin
Epithelial cells (linings of intestine)
IMMUNITY
Protective effect
ANTIOXIDANT
Beta-carotene

7. Vitamin A (cont) FORMS IN FOOD RDA Pre-formed Vit A Active form
Animal foods (liver, fortified milk, chesses, egg yolk)
Beta-carotene
Precursor
Plant foods (carotenoids)
RDA
800 to 1000 RE
RE = Retinal Equivelant
How much retinal the body can make from the two forms
Carotene (orange foods)
Retinol (yellow foods)

12. Vitamin A – Problems DEFICIENCY Night blindness Blindness
Infectious diseases (especially measles)
TOXICITY
Joint pain
Dry skin
Fatigue
HA, weakness
Nausea
Supplements of pre-formed active Vit A

15. 9. Vitamin D ROLES ACTIVE DRI Bone growth Liver – makes one form
Helps increase blood levels of calcium
Increase absorption from gut
Decrease loss from kidney
Move calcium from bones
Acts like hormone
ACTIVE
Liver – makes one form
Kidney – makes active form
DRI
5- 10 ug
Based on growth and development (more for children)
10 ug for adults

17. Vitamin D (cont) DEFICIENCY TOXICITY Rickets Osteomalacia
Children
Bowed legs
Osteomalacia
Adults
Softening of bones
TOXICITY
High blood levels of calcium
Kidney stones

19. Vitamin D – sources
Sunlight – begins the conversion of an inactive form to active form (5-15 minutes)
Foods – Animal
Same as preformed Vitamin A
Eggs
Fortified milk
Margarine
Shrimp

22. 10. Vitamin E ROLE Antioxident DRI 15 mg – adults
One of most popular supplements
FOODS
Vegetable oils
Nuts and seeds
Wheat germ
Green leafy vegetables
Mayonnaise

24. Vitamin E (cont) DEFICIENCY Muscle wasting Red blood cell breakage
Anemia
TOXICITY
> 1000 mg
Increase bleeding

25. 11. Vitamin K ROLE Blood clotting
Used in synthesis of 4 – 13 proteins used to make blood clot
Works with Vit D to make bone protein
DRI
60-80 ug
DEFICIENCY
Bleeding
Decreased bone calcium

26. Vitamin K – sources Intestine – bacteria synthesize Foods Liver
Green leafy & cabbage type vegetables
Garbanzo beans
Eggs
Milk

28. Vitamin Preservation Shop frequently for fruits and vegetables
Store foods in refrigerator (cold preserves nutrients)
Cut and peel just before serve or eat
Use liquid from cooked and canned vegetables
Steam or microwave

30. Vitamin/Mineral Supplements – Who?
Very low calorie diets
Strict vegetarians
Pregnant and breastfeeding
Childbearing age (folate)
Elderly
Heart disease or at risk AND do not consume adequate antioxidents and B vitamins

31. Vitamin/Mineral Supplements – What?
Price not indication of quality
Label for USP (US Pharmacopeia)
Contains both vitamins and minerals with X RDA
Be wary of claims “natural”, contain herbs,
Child proof caps

32. Phytochemicals
Physiological active compounds found in plants that are not nutrients but appear to help promote health and reduce risk for cancer, heart disease and other conditions
Brilliant color

34. Phytochemicals Antioxidents Decrease blood pressure
Decrease blood cholesterol
Prevent cataracts
Prevent osteoporosis
Combine benefits with vitamins, minerals, fiber, low-fat, low calories

35. Phytochemicals Allyl sulfides onions Carotenoids Beta-caratene
Lutein & zeaxanthin
Lycopene
Indoles
Cruciferous vegetables
Flavonoids & phenols
Fruits
Green tea
Chocolate
Phytoestrogens
Isoflavones – soy & legumes
Lignan –flaxseed
Saponins
Potatoes

36. WEB SITES