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Vitamins and Your Health
Unit 20
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Vitamin Facts Vitamins Two basic types:
Chemical substances that perform specific functions in the body Essential nutrients Two basic types: Water soluble (B-complex, C) Fat soluble (D,E,K,A)
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14 Known Vitamins
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Deficiency and Excess Water soluble vitamins
Only B12 can be stored in the body, all others become deficient in weeks to months if not consumed Niacin, B6, choline, and C cause ill effects if consumed in excessive amounts
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Deficiency and Excess Fat soluble vitamins
Stored in body fat, liver, other parts of the body Deficiencies take longer to develop Excess can build up in fat
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Bogus Vitamins Some substances sold as vitamins are not vitamins
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What Do Vitamins Do? Many vitamins are coenzymes Coenzymes
Chemical substances that activate specific enzymes that increase the rate of chemical reactions in the body, such as breakdown of energy nutrients, or building body tissues
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Recommended Intakes Dietary Reference Intakes (DRIs)
To prevent deficiency and chronic disease Recommended Dietary Allowances (RDAs) When data exist for set standards Adequate Intakes (AIs) When data are insufficient for set standards
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Thiamin
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Thiamin
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Riboflavin
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Riboflavin
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Niacin
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Niacin
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Vitamin B6
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Vitamin B6
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Folate
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Folate
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Vitamin B12
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Vitamin B12
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Biotin
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Biotin
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Pantothenic Acid
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Pantothenic Acid
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Vitamin C
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Vitamin C
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Choline
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Choline
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Vitamin A
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Vitamin A
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Beta-Carotene
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Beta-Carotene
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Vitamin E
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Vitamin E
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Vitamin D
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Vitamin D
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Vitamin K
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Vitamin K
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Avoiding Vitamin Deficiencies
Folate: 400 mcg/day folic acid before and early during pregnancy reduces neural tube defects Reduces risk of dementia and certain cancers
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Key Terms Dementia A usually progressive condition (such as Alzheimer’s disease) marked by development of memory impairment and inability to use or comprehend words or to plan and initiate complex behaviors
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Avoiding Vitamin Deficiencies
Adequate Vitamin A intake: Prevents some forms of blindness Reduces severity of measles and other infectious diseases Used to treat skin for acne, wrinkles, and liver (aging) spots
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Avoiding Vitamin Deficiencies
Vitamin D (“sunshine vitamin”) Facilitates calcium utilization Helps reduce chronic inflammation, which reduces risks of diabetes, cardiovascular disease, multiple sclerosis, certain cancers, and rheumatoid arthritis
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Key Terms Chronic inflammation Inflammation
Low-grade inflammation that lasts weeks or years Inflammation First response of the body’s immune system to infection or irritation Triggers release of substances that promote oxidation and other harmful reactions
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Recommended Vitamin D Intake
Recommended intake levels for vitamin D are expected to increase Currently, for adults: 200 IU/day 800 IU/day is associated with lowered risks Sources: Direct sunlight exposure Fortified foods, supplements
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Fortified with Vitamin D
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Vitamin D and Sunlight Exposing the whole body to direct sunlight for min generates 20,000 IU vitamin D Highest in light-skinned people Body stops producing vitamin D when adequate amounts have been produced
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Vitamin D and UV Light Vitamin D status is lower in areas where sunlight is indirect or weak (e.g. Russia)
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Antioxidant Vitamins Antioxidants
Chemical substances that prevent or repair damage to cells caused by exposure to free radicals Includes beta-carotene, vitamin E, vitamin C Found in fruits, vegetables, whole grains
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Key Terms Free radicals
Chemical substances (usually oxygen or hydrogen) that are missing an electron Absence of an electron makes the substance reactive and prone to oxidizing nearby atoms or molecules by stealing an electron from them Damages DNA, cell membranes, and other cell components
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Key Terms Beta-carotene is a precursor of vitamin A
Precursor (provitamin) In nutrition, a nutrient that can be converted into another nutrient
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Getting Enough Vitamins
Five or more servings a day of a variety of fruits and vegetables can provide adequate amounts of vitamins Fortified foods can increase vitamin intake substantially
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Food Sources of Vitamins
Thiamin
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Food Sources of Vitamins
Riboflavin
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Food Sources of Vitamins
Niacin
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Food Sources of Vitamins
Vitamin B6
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Food Sources of Vitamins
Folate
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Food Sources of Vitamins
Vitamin B12
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Food Sources of Vitamins
Vitamin C
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Food Sources of Vitamins
Choline
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Food Sources of Vitamins
Vitamin A
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Food Sources of Vitamins
Beta-carotene
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Food Sources of Vitamins
Vitamin E
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Food Sources of Vitamins
Vitamin E (cont’d)
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Food Sources of Vitamins
Vitamin D
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Preserving Vitamin Content
Vitamin content of foods is affected by food preparation and storage methods Heat sensitive vitamins (vitamin C, folate) Water soluble vitamins
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Vitamins Lost
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