1. Vitamins and your Health
Chapter 8
Vitamins and your Health

2. What are vitamins?
Complex organic molecule that regulates a variety of response in the body
Vitamins are chemical substances that perform specific functions in the body.
They are essential nutrients because the body cannot produce them.
If we fail to consume enough of a vitamin, a specific deficiency disease will develop.
13 vitamins have been discovered so far.

3. Non-vitamins Bioflavonoids Coenzyme Q10 Gerovital H-3 Hesperidin
Inositol
Laetril (Vitamin B17)
Lipoic acid
Nucleic acids
Pangamic acid (Vitamin B15)
Para-amino benzoic acid (PABA)
Provitamin B5 complex
Rutin

4. Role of Vitamins Bone Health: Energy Metabolism:
Vitamins A, D, K, C
Energy Metabolism:
Thiamin, Riboflavin, Niacin, Panththenic acid, Biotin, VB-12, V B-16
Amino Acid Metabolism:
Vitamins B-6, B-12, C, Foliate
Antioxidant Defense:
Vitamins E, C, certain carotenoids
Growth and Development:
Vitamins A and D
Blood forming (clotting):
Vitamins B-6, B-12, K, foliate, riboflavin
Immune Function:
Vitamins A, C, D

5. Water-soluble vitamins
Vitamin C (ascorbic acid)
B-complex vitamins
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Vitamin B6
Foliate (folacin, folic acid)
Vitamin B12
Biotin
Pantothenic Acid

6. Water-soluble vitamins
Not stored in the body (except B12); excreted in urine
Deficiency symptoms will show up in a few weeks or months if not present in the diet.
Only Niacin, B6 and Vitamin C are known to produce ill effects if consumed in excessive amounts.

7. Fat-Soluble vitamins Vitamin A (retinol) Vitamin D Vitamin E Vitamin K
Beta carotene is provitamin A
Vitamin D
Vitamin E
Vitamin K

8. Fat-soluble Vitamins
Stored in body fat, liver and other parts of the body
Deficiencies take longer to develop than water-soluble vitamin deficiencies
Toxicities can develop if taken in large quantities

9. Vitamin Content of Food
Sources of Vitamins
Plants, animals, fungi, and bacteria.
Vitamin Content of Food
Raw vs. cooked?
Fresh vs. canned?
Storing fruit and vegetables
Cooking

10. Vitamin Absorption, Deficiency and Toxicity Disorders

11. B-vitamins B-vitamins are coenzymes
Enable reactions to take place in the body
Like the key that unlocks the door
Very little needed because it’s not used up in the process
Thiamin, niacin, riboflavin all needed for reactions concerning energy release
B6, foliate, B12 all needed for reactions concerning building tissues

12. Other vitamins Thiamin Riboflavin Foliate
Used to make coenzymes that help release energy from carbohydrates
Pork, legumes, orange juice
Riboflavin
Key role in metabolism of carbs, lipids and amino acids
Milk, mushrooms, broccoli, asparagus, spinach
Foliate
Adequate intake during early pregnancy prevents neural tube defects in babies
Reduces risk of developing heart disease
Liver, legumes, asparagus, broccoli, orange juice, leafy vegetables
Spina bifida and anencephaly

14. Other vitamins Niacin B-6 B-12
Used to release energy from macronutrients
Tuna, chicken, pork
Pellagra
B-6
Amino acid metabolism
Liver, meat, chicken, potatoes, bananas, spinach, sweet red peppers
B-12
Metabolic actions, maintain mylin sheaths (insulates nerve cells)
Bacteria, fungi, fish, shellfish, eggs, milk, liver

15. Vitamin C Vitamin C Source Deficient Manufacture of collagen
Fight infections, repair wounds
Antioxidant
Increases iron absorption
May lessen symptoms and duration of a cold
Doesn’t reduce how often colds occur
Source
Peppers, citrus fruit, cabbage, berries
Deficient
scurvy

16. Vitamin A Vitamin A Maintains mucus membranes
Needed to see in dim light
Beta-carotene is an antioxidant
Toxicity
Carotenemia
Teratogen
Deficiency
Xerophthalmia
Adequate intake lessens complications from measles- given with children in developing nations with measles vaccine
Vitamin A deficiency is the leading cause of blindness in the world
Other uses:
Vitamin A is used to treat acne and other skin disorders (topical)

17. Vitamin D Vitamin D Deficiency Toxicity Sources:
Needed to absorb and utilize calcium and phosphorus in bones, muscles, and nerves
Control cell growth
May reduce risk of certain cancers, colon
Deficiency
Rickets
Osteomalacia
Toxicity
Muscular weakness
Mineral deposits
Mental confusion
Sources:
Fish live oils (Salmon, herring and catfish)
Milk (fortified)
Sun

18. Vitamin E Vitamin E Toxicity Deficiencies Sources Vitamin K
Antioxidant
Reduces plaque sticking to arteries
Improving vitamin A absorption
Toxicity
Interfere with vitamins K role in blood clotting
Deficiencies
Hemolysis
Rare
Sources
Sunflower seeds
Almonds
Olive oil
Vitamin K
Needed to help the blood clot

19. Do you need vitamin supplements?
Vitamins are readily available from a variety of foods (especially fruits and vegetables)

20. True or False
The only documented benefit of consuming sufficient amounts of vitamins is protection against deficiency diseases.
False. For many vitamins, intake levels above those known to prevent disease help protect us from certain cancers, heart disease, and other disorders.

21. True or False Vitamins provide energy.
False. Only carbs, fats, and proteins provide energy. However, some vitamins are needed to convert the energy from food into energy the body can use.

22. True or False Vitamin C is found only in citrus fruits.
False. Green peppers, collards, broccoli, strawberries, and a number of other fruits are also a good source of Vitamin C.
Nearly all cases of illness due to excessive intake of vitamins result from the overuse of vitamin supplements.
True.