1. Vitamins: Drivers of cell Processes

2. Vitamins
A few facts:
These are essential nutrients needed in tiny amounts to regulate body processes.
Have no calorie value because they yield no energy

3. Some things that they do…
Nutrient metabolism
Energy production and release
Tissue maintenance
Normal digestion
Infection resistance

4. How much do you need??
YOU ONLY NEED ABOUT ONE OUNCE OF VITAMINS FOR EVERY 150 POUNDS OF FOOD YOU EAT.
-ALL THE VITAMINS YOU NEED IN ONE DAY ADD UP TO ONLY ONE EIGTH OF A TEASPOON!

5. Vitamin Deficiency, How Can it Happen
An insufficient amount of a vitamin in the diet.
-e.g. poverty. Or simply not choosing foods rich in vitamins.
-pregnancy
A body’s failure to absorb a vitamin
e.g. changes in the body that occur with age can affect a person’s ability to absorb vitamin B12.
What about diarrhea?

6. Some Examples of Vitamin Deficiency … Can You Guess the Deficiency?

7. Vitamin Classifications
Fat soluble = Vitamins that dissolve in fats
A,D,E,K
Water Soluble = Vitamins that dissolve in water
- B-complex and vitamin C

8. Fat Soluble
Vitamin A
-needed for the formation of surface cells that line the outside of the body
-needed for the creation of bone tissue
-night blindness (eyes fail to adjust to the lack of light very quickly)
-you need about 900 micrograms a day
-generally, foods lower in fat are lower in vit. A, so these foods are usually ‘fortified’(added) with more vit. A

9. Fat Soluble
Vitamin D
-helps regulate the levels of calcium in the bloodstream and absorption from the intestines.
-needed for healthy nerve function, bone growth and maintenance.
-you need 5 micrograms a day and more if you are older, why?
-sunlight also triggers the formation of vitamin D
-W/O enough vit. D various bone diseases will occur like Rickets (legs bow),
-too much vit. D can cause damage to the kidneys due to too much calcium being absorbed into the bloodstream

10. Fat Soluble
Vitamin E
-helps maintain a healthy immune and nervous system
-One of the main functions of vit. E is as an ANTIOXIDANT (substances that react with oxygen to protect other substances from harmful affects of oxygen exposure.
-Not enough vit. E can result in the formation of free radicals (unstable oxygen molecules) that can cause tissue damage.
-you need about 15 mg per day
-good sources of vit. E include Canola oil, but it is relatively widespread throughout our diet.

11. Fat Soluble
Vitamin K
-the main function of vitamin K is to make proteins needed for the coagulation (clotting) of blood
-you need about 75 micrograms a day
-sources of vit.K include bacteria which are found in your intestinal tract, green leafy vegetables and liver
-generally, toxic affects of vit.K is rare, jaundice(yellowing of the skin) is a form of this toxicity.

12. Water soluble
The B complex Vitamins!
Thiamin – needed for energy metabolism, and nerves. Found in pork, dried beans, nuts…
Riboflavin – helps release energy from carbs, fats and proteins. Helps with healthy skin and eyesight. Main sources are milk and milk products.
Niacin – needed for energy metabolism, healthy skin, digestion and nervous system. Found in meat, poultry and nuts.
Pantothenic Acid – Promotes growth. Found in many foods therefore deficiency in it is rarely a problem.
Biotin – Helps activate several enzymes that are involves in the release of energy from carbs, fats and proteins.
Vitamin B6 - involved in the synthesizing of nonessential amino acids and proteins that help RBC’s carry oxygen. Found in meats ans a variety of fruits
Folate – helps synthesize DNA. Dark green leafy vegetables are good sources of folate. Deficiencies should be avoided especially during child bearing ages… Why?
Vitamin B12 – helps with folate function, growth and maintenance of healthy nerve tissue. Meat, poultry, eggs and dairy products are all good sources.

13. Water Soluble Vitamin C, AKA ascorbic acid
Function = assists in the formation of collagen(protein substance in the connective tissue that hold cells together). Collagen is needed for healthy bones, cartilage, muscles and blood vessels.
-increases iron and calcium absorption.
-It is an antioxidant and works with vit. E to prevent free radicals
Meeting Vit. C needs = people exposed to cigarette smoke need extra vit. C. It is found in many fruits and vegetables and you need about 75 milligrams per day.

14. Phytochemicals – the vitamin look-alike!
Many substances have vitamin like qualities, they may be active in the body and serve some purpose, but are not essential to human nutrition.
Among the non-nutrients are phytochemicals which are health-enhancing compounds made by plants to protect themselves from UV rays, insects, oxidation, etc…. They are active in the body at the cellular level.

15. Functions of Phytochemicals
Antioxidant- We have already discussed these as they relate to free radicals
Hormonal Action – Isoflavones, found in soy imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.
Stimulation of enzymes – indoles, the phytochemical found in cabbage enzymes that make the estrogen less effective and could reduce the risk for breast cancer.
Interference with DNA replication – Saponins found in beans interfere with the replication of cell DNA for cancer cells
Anti-bacterial Effect – The phytochemical allicin from garlic found to have antibacterial properties.