1. Enzymes and Vitamins Academic
21.8 Vitamins and Coenzymes

2. Enzymes and Vitamins
Enzymes are proteins that allow chemical reactions to occur in your cells.
Enzymes allow your cells to extract nutrients from foods, run your metabolism efficiently, and build/break down molecules for construction and repair of cells
Many vitamins act to help enzymes do their job. Without them, enzymes can’t work efficiently

3. Water-Soluble Vitamins
Water-soluble vitamins are:
Soluble in water (Vitamins B and C)
Used as helpers by many enzymes.
Not stored in the body -> extra are urinated out

4. Fat-Soluble Vitamins Fat-soluble vitamins: Are A, D, E, and K.
Soluble in lipids, but not in water.
Important in vision, bone formation, antioxidants, and blood clotting.
Stored in the body.

5. Thiamin (Vitamin B1) Thiamin: Was the first B vitamin identified.
Is part of the coenzyme thiamin pyrophosphate.
Deficiency results in beriberi (fatigue, weight loss, and nerve degeneration).
Found in Kale, Spinach, Broccoli

6. Riboflavin (Vitamin B2)
Riboflavin is:
Needed for good vision and healthy skin.
Found in Spinach, Collard greens, Yogurt

7. Niacin (Vitamin B3) Niacin:
Deficiency can result in dermatitis, muscle fatigue, and loss of appetite.
Is found in meats, rice, and whole grains.

8. Pantothenic Acid (Vitamin B5)
needed for energy production as well as making glucose and cholesterol.
Deficiency can result in fatigue, slowed growth, cramps, and anemia.
Is found in salmon, meat, eggs, whole grains, and vegetables.

9. Pyridoxine (Vitamin B6)
Deficiency of pyridoxine may lead to dermatitis, fatigue, and anemia.
Found in lemon, broccoli, Collard Greens, carrots

10. Cobalamin (Vitamin B12) Cobalamin:
Is a coenzyme for enzymes that transfer methyl (-CH3)groups and produce red blood cells.
Deficiency can lead to anemia and nerve damage.
Found in many, many foods

11. Ascorbic Acid (Vitamin C)
Is required to make collagen
Deficiency can lead to weakened connective tissue, slow-healing wounds, and anemia.
Is found in blueberries, citrus fruits, tomatoes, broccoli, red and green vegetables, raisins, kale & more

12. Folic Acid (Folate) Folic acid (folate):
Helps enzymes to form DNA in new cells
Deficiency can lead to abnormal red blood cells, anemia, and poor growth.
Spinach, Collard greens, carrots, avocado

13. Vitamin A
Vitamin A is obtained from meats and beta-carotenes in plants (carrots for example)
Beta-carotenes are converted by liver enzymes to vitamin A (retinol).
Important in vision, bone growth, and healthy skin formation
Kale, Broccoli, Spinach
Collards, Carrots,

14. Vitamin D Vitamin D (D3): Is synthesized in skin exposed to sunlight.
Regulates the absorption of phosphorus and calcium during bone growth.
Deficiency can result in weakened bones.
Sources include cod liver oil, egg yolk, and enriched milk.

15. Vitamin E Vitamin E: Is an antioxidant in cells.
Is found in vegetable oils, whole grains, and vegetables.
Spinach, Collards,

16. Vitamin K
Vitamin K2 is needed for the synthesis of zymogens for blood clotting.
Kale, Broccoli,
Spinach, Collards
Carrots, Avocado

17. Antioxidants
Some vitamins, minerals, and elements can act as antioxidants, which react with free radicals and reduce cell damage
Selenium, vit C, Vit E for example
Berries, broccoli, most of the greens
Most of the ingredients in the green shake have some antioxidant power

18. Fiber Fiber is another word for cellulose (makes up cell wall)
Humans can’t digest it
This helps it to move through the intestines without being broken down, and helps our digestive process
Spinach, kale, broccoli, avocado, carrots

19. Omega -3 fatty acids
Fatty acid (lipid) that ha promise in healthy heart function, healthy brain function, and even anti-cancer (many of these foods are anti-cancer)
Fish, flax seed (oil), walnuts, avocado

20. Other Benefits
It would take all day to list all the foods, and aall the benefits for each vitamin/coenzyme, but I assure you there are more:
Anti-inflammatory:
Immune system: (I haven’t gotten sick once this year)
Energy
Weight maintainence
Mood

21. The green Shake Challenge
I challenge you to make and drink at least three large green shakes per week for one month, and report to me any changes you feel.
It requires a good blender (to break the cell walls of plants so that you get access to the nutrients)
I recommend drinking them for breakfast
Ease into making them-> first use some greens, then use more
It takes time getting used to, but I now crave them
Your body is a machine. If you take care of it, it will take care of you!