1. Chapter 7
Vitamins

2. Objectives for Chapter 7
Describe the characteristics of vitamins.
Explain the differences between fat-soluble and water-soluble vitamins, and classify each vitamin according to its solubility
Explain the functions of vitamins including anti-oxidation
List at least one good food source for each of vitamins A, D, E, K.
List at least one good food source for each of the water-soluble vitamins
Name at least one disease associated with a vitamin deficiency
Name at least one toxicity symptom associated with a vitamin
Explain the role of vitamin supplements in the diet

3. 1. What Are Vitamins? Vitamins are:
Any of a group of organic compounds that are essential for normal growth and nutrition. They are required in small quantities in the diet because they cannot be synthesized by the body.
Too much or too little will cause harm to the body.
Tasteless
Are either fat-soluble or water-soluble
Fat-soluble vitamins A, D, E, and K are absorbed with dietary fat and can be stored in body. Can be concentrated in the body.
Water-soluble vitamins are absorbed with water and enter the bloodstream directly. Cannot be concentrated but excesses still harmful

4. 1. What Are Vitamins?
Vitamins differ in bioavailability, which is the degree to which a nutrient is absorbed from foods and used in the body.
Vitamins are sensitive:
Vitamins can be destroyed by air, water, or heat
A little water is enough
Reduce cooking time
Keep your food cool

5. https://en.wikipedia.org/wiki/B_vitamins
1. Categorizing the Vitamins: Fat-Soluble and Water-Soluble
B1(Thiamin)
B2(Riboflavin)
B3(Niacin)
B5(Pantothenic Acid)
B6(Pyridoxine)
B7(Biotin)
B9(Folate)
B12 (cobalamin) C
Figure 7.2

6. 1. Vitamins Found Widely in MyPlate
Figure 7.1

7. 2. Differences in Vitamin Digestion
Figure 7.3

8. 2. Characteristics of Vitamins
Table 7.1

9. 3. Functions of Vitamins

10. 3. What do Vitamins do? Body needs vitamins in order to work properly:
helps produce energy
protect cells from damage
guide mineral utilization
regulate cell and tissue growth

11. 3. Functions of Vitamins
Antioxidants - substances that neutralize free radicals.
Vitamins A, C, and E, and beta-carotene are antioxidants
Free radicals are unstable oxygen-containing molecules that can damage the cells of the body and possibly contribute to the increased risk of chronic diseases.
Free Radicals:

12. 3. Free Radicals
Figure 7.4

13. 4. Functions and Sources

14. 4. The Fat soluble vitamins
Four Fat soluble vitamins: ADEK
Fat-soluble vitamins are stored and concentrated in the fats of the body

15. 4. Normal and Impaired Vision
Color demo: PHET
Do carrots make you see better?
Figure 7.5

16. 4. Vitamin A Sources and Physical Needs
Food source vitamin A

17. 4. Vitamin E Sources and Physical Needs
Food source vitamin E

18. 4. Vitamin K Sources and Physical Needs
Food source vitamin K

19. 4. Vitamin D
Called “Sunshine Vitamin” because vitamin D is made in the body with help of sunlight (UV)
Cholesterol-containing compound in skin is converted to inactive form of vitamin D
People with insufficient sunlight exposure must meet needs through diet; vitamin D in foods is also an inactive form
Inactive form converted to circulating form in liver, to active form in kidneys

20. 4. Vitamin D Sources and Physical Needs
Food source vitamin D

21. 5. How B Vitamins Function as Coenzymes
Figure 7.6

22. 5. The B Vitamins and Vitamin C Are Water-Soluble
Water-soluble vitamins are not stored in body
Excess is excreted in urine
However, routine intakes of excessive amounts can be harmful.
B vitamins share common role as coenzymes
Help many enzymes produce chemical reactions in cells

23. 5. B1(Thiamin) Sources
Food source Thiamin

24. 5. B2 (Riboflavin) Sources
Food source Riboflavin

25. 5. B3 (Niacin) Sources
Food source Niacin

26. 5. B6 (Pyridoxine) Sources
Food source vitamin B6

27. 5. B9 (Folate) Sources
Food source Folate

28. 5. B12 (Cobalamin) Sources
Food source vitamin B12

29. 5. Vitamin C (Asorbic Acid) Sources
Food source vitamin C

30. 5. Cool things about Vitamin C
Function: coenzyme to synthesize
and use certain amino acids
Needed to make collagen, most abundant protein in body, present in connective tissue
Important for healthy bones, skin, blood vessels, teeth
Also acts as an antioxidant
Helps absorb iron from plant foods
Breaks down histamine, cause of inflammation

31. 5. Myths and Facts: Colds & Vitamin C
The truth about catching a cold:
Direct or indirect contact with cold virus
Vitamin C and the common cold
Research shows vitamin C to be ineffective in preventing colds, but may reduce severity in some people, possibly antihistamine effect
Other cold remedies: jury is still out
Echinacea and zinc studies are inconclusive
What you can do: wash hands frequently in soap and water to reduce risk of cold

32. 5. Cool things with Vitamin B12
Also called cobalamine because it contains the element cobalt
Requires a protein made in stomach in order to be absorbed in small intestine
Pernicious anemia results in people who cannot make intrinsic factor.
Treatment requires B12 injection to bypass intestine
Symptoms may take years to appear since B12 is stored in the liver

33. 6. Vitamin Deficiency and Disease
B12(Cobalamin): Deficiency can cause anemia (because folate can’t be utilized properly)
B9(Folate): deficiency can lead to anemia
B3(Niacin): (Four D’s): Dermatitis, diarrhea, dementia, death
B2(Riboflavin): Sore throat, swelling inside mouth, inflamed and purplish-red tongue, dry and scaly lips
Vitamin C: scurvy
B5(Pantothenic Acid) & B7(Biotin):
“Burning feet” syndrome seen in WWII prisoners & hair loss, skin rash, fatigue, nausea, depression
B1(Thiamin): loss of appetite, weight, memory, confusion
Vitamin A associated with stunting of bones, blindness

34. 6. Vitamin Deficiency and Disease
Vitamin D: The bones of children with rickets aren’t adequately mineralized with calcium and phosphorus, causing them to weaken and leading to bowed legs
Osteomalacia: adult equivalent of rickets

35. 6.
Table 7.3-1

36. 6.
Table 7.3-2

37. 7. Overusing Vitamins
Folate: Too much folic acid (not naturally-occurring folate in foods) masks vitamin B12 deficiency anemia.
Niacin: Can cause flushing, nausea, vomiting, be toxic to liver, raise blood glucose levels:. Vitamin C: nausea, stomach cramps, diarrhea
People with a history of kidney stones or hemochromatosis (body stores too much iron) should avoid excess.
Vitamin D: Damaging calcium deposited in kidneys, lungs, blood vessels, heart
Vitamin E: increase risk of a hemorrhage

38. 8. How Should You Get Your Vitamins?
Foods still the best way to meet your vitamin needs
MyPyramid and Dietary Guidelines recommend a variety of foods and increased amounts of fruits, vegetables, whole grains, dairy to meet needs
Fortified foods can provide additional nutrients but should not displace vitamin/mineral-rich foods
Excessive use of fortified foods can risk overconsumption of some nutrients

39. 8. How Should You Get Your Vitamins?
Vitamin supplements are not a substitute for healthy eating
Cannot provide all of missing substances of a healthy diet
Who might benefit from a supplement?
People who cannot meet their needs through a regular, varied diet, such as:
pregnant or lactating women, older people, strict vegetarians, people with food allergies, medical conditions, or low-calorie diets

40. 8. The whole is more than the sum of its parts
Table 7.2

41. Chapter 7 Assignment: What is going on with Vitamins?