1. Chapter 6 Vitamins

2. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 2 Key Concepts Vitamins are classified either fat soluble or water soluble based on shared properties. Humans must obtain vitamins from the diet to live in good health. Vitamins are needed in extremely small amounts. Vitamins are toxic when taken in excess, especially fat soluble ones. Each vitamin has a unique and specific function in supporting health. Distinct health problems are associated with inadequate intake of each vitamin. Foods vary greatly in vitamin content. Consuming a variety of foods is the best insurance to ensure proper overall consumption of each nutrient. Phytochemicals, found in plants, are not vitamins but may provide additional health benefits.

3. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 3 The Importance of Vitamins Vitamins are essential organic compounds the body cannot manufacture on its own; therefore, we must obtain vitamins through diet. Without consuming the proper quantity of vitamins, poor health, physical deformities, and, in some cases, death may occur. In proper amounts, vitamins support growth and life.

4. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 4 The Term “Vitamin” Derived from vita which indicates life, and amine denotes the chemical structure contains nitrogen. As it turned out nitrogen is not a component of many vitamins. Therefore the “e” was dropped, and the name vitamin remained.

5. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 5 Discovering Vitamin A Hippocrates found that consuming raw liver could cure night blindness. It took another 2000 years before anyone knew vitamin A—readily supplied in liver—produced this benefit Elmer V. McCollum announced the discovery of vitamin A in 1913 while working at the University of Wisconsin (McCollum and Davis 1913) It took another 2 decades before discovering that some plant-derived compounds, known as carotenoids, provided Vitamin A activity

6. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 6 Structure and Function of Vitamin A Found in the body in three active forms: retinol, also called preformed vitamin A the main form of Vitamin A found in foods of animal origin and is used as the standard for assessing biological activities of the other retinoids; preformed vitamin A is only obtained from animal food sources vegetables provide provitamin A known as carotenoids beta-carotene is the best known

7. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 7 Vitamin A is Necessary Keeping epithelial tissue, Gene regulation, Immune function Growth Its role is central to vision A moist, healthy mucous membrane Derivatives have been used for years to fight acne A topical form of vitamin A is used as short-term treatment to lessen wrinkles in the skin beta-carotene also behaves as a mild antioxidant

8. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 8 Nutrient Requirement for Vitamin A Recommended Dietary Allowance (RDA) for vitamin A is 900 ug retinol activity equivalents (RAE) per day for college age men 700 ug RAE for women one RAE of vitamin A equals 1 ug of retinol A larger intake is required if consuming other forms or vitamin precursors

9. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 9 Nutrient Deficiency/Toxicity Rare in the U.S. Deficiency is found in other parts of the world night blindness, an early deficiency symptom, is completely reversible if caught in time hyperkeratosis, a condition where the skin becomes dry and rough cells stop secreting mucus in the eye resulting in extremely dry tissue and scar formation on the cornea (outer surface) A major cause of childhood blindness world wide accounting for thousands of cases per year Deficiency may occur if the nutrients that help metabolize and transport vitamin A—zinc, protein, and fat—are not included in the diet

10. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 10 Vitamin A is Fat Soluble Stored in the fatty tissues of the body excess consumption is possible taking supplements (in a range of 3,000 RAEs) of vitamin A could lead to toxicity very high intakes can cause death One of the first accounts of toxicity involved a food rather than a supplement Eskimos in Arctic regions reported that consuming polar bear liver was toxic consuming liver from walrus and other animals was not scientists found that walrus livers contained normal amounts of vitamin A while the polar bear contained inordinate amounts men who consumed polar bear liver soon died a 6 oz serving of polar bear liver contains over 1,000,000 RAE of vitamin A

11. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 11 Protein Sources for Vitamin A Animal foods provide preformed vitamin A as retinol liver, egg yolks, whole milk, milk fat products (such as butter, cream, cheeses, and ice cream) cod liver oil manufacturers planning to sell skim milk and margarine in the U.S. are required to fortify it with vitamin A

12. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 12 Plant Sources The main provitamin A form is beta-carotene, found in plant products fruits vegetables yellowish-orange pigment chlorophyll (a deep green pigment) masks beta-carotene in green plants and vegetables green as well as orange-colored fruits and vegetables are rich in carotenoids fruits and vegetables that have color only on the peel, such as cucumbers, or in the outer leaves, such as cabbage, are not good sources of vitamin A

13. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 13 Stability Destroyed by oxygen Proper care in preparing and storing food helps prevent vitamin A loss air-tight storage containers, lids on pots, quick preparation Vitamin E acts as an antioxidant for vitamin A More stable than most vitamins when heated

14. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 14 Vitamin D Called the sunshine vitamin because the human body converts cholesterol into vitamin D in the presence of sun light rickets, caused by a lack of vitamin D, was widespread in Europe in the 18th century and was a very common diseases afflicting children in 1920, Sir Edward Mellanby discovered that rickets was caused by a deficiency in a trace component of the diet that was found in cod liver oil

15. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 15 Function of Vitamin D Fat soluble vitamin A number of compounds with varying levels of vitamin D activity Two main forms of vitamin D are ergocalciferol (vitamin D2) that is found in plants and cholecalciferol (vitamin D3) that is found in animal products Synthesis Essential for calcium utilization

16. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 16 Nutrient Requirements Adequate intake (AI) for vitamin D for college age males Females is 5 ug/day or 200 International Units (IU

17. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 17 Deficiency and Toxicity Deficiency in children can lead to rickets, causes bones to soften and flare out produces bowed legs, knock-knees, and a distorted rib cage Deficiency in adults can lead to osteomalacia, softening of the bones Some antacids and some anticonvulsant drugs may contribute to vitamin D deficiency Toxic doses of vitamin D can cause headaches, weakness, weight loss, constipation, and calcification of soft tissue

18. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 18 Sources of Vitamin D Vitamin D, precursor of a hormone, is technically not a vitamin because it is made by the body when sunlight hits the skin Few foods provide vitamin D People could get sufficient vitamin D permitted their hands, face, and arms were exposed to the sun’s rays for 15 minutes a few times a week Dark-skinned people would require about three hours of sun exposure weekly to get the same amount of vitamin D from the sun

19. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 19 Food Sources for Vitamin D Fatty fish and fish oil are considered good sources of vitamin D3, cholecalciferol Small amounts of vitamin D are found in eggs, butter, and liver Vitamin D2, ergocalciferol, is found in plants Irradiation of ergocalciferol produces synthetic vitamin D In the U.S. all milk is fortified with vitamin D (to a level of 400 IUs per quart) Cod-liver oil is a formidable source providing the RDA in 1 teaspoon

20. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 20 Stability of Vitamin D Stable to heat, oxygen, and alkaline substances Opinions differ whether storage, processing, and cooking have any effect on vitamin D

21. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 21 Vitamin E Evans and Bishop discovered vitamin E in 1922 at the University of California Berkley they found that a substance in oil was necessary for rat reproduction without it, the fetus did not survive labeled vitamin E, was later isolated and deemed essential for humans Chemical name, tocopherol, comes from the Greek root words “tokos” meaning birth and “phero” meaning to bring forth

22. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 22 Functions of Vitamin E A fat soluble antioxidant that protects body cells from oxidative damage vitamin E performs a similar antioxidant function in the human body prevents cells in our body from being harmed due to oxidation Prevents oxygen from destroying vitamins C and A in the body sometimes manufacturers include vitamin E in processed foods containing fat in this capacity, its antioxidant function is used as a food preservative preventing fat rancidity as well as imparting vitamin E benefit to humans Has been the subject of many claims, especially those promoting disease cures and athletic performance, there is, however, a connection between vitamin E and preventing the formation of nitrosamines (carcinogens formed from nitrites and amines) Recent interest in vitamin E concerns its role as an antioxidant given in large doses (from 100 to 800 mg of alpha-tocopherol) to prevent heart disease

23. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 23 Requirement for Vitamin E RDA for vitamin E, which is based on the average polyunsaturated fat intake, is 15 mg alpha-tocopherol for adults Consuming more polyunsaturated fat than average subsequently increases the need for vitamin E

24. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 24 Deficiency and Toxicity The average intake of vitamin E in the U.S. diet is approximately half the RDA Although fairly large doses of vitamin E have not been shown toxic, too much vitamin E may reduce blood clotting to an abnormally low level

25. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 25 Food Sources Nuts, Seeds, Oils in the form of salad dressing, cooking oil, and margarine Wheat germ oil Green, leafy vegetables Whole grains

26. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 26 Stability Can be lost during food preparation and storage if it is allowed to come into contact with oxygen to prevent losses keep nuts, seeds or beans whole when possible and process them only when needed Once whole foods are fractured the vitamin E oxidizes under oxygen exposure store foods in airtight containers restricting oxygen and light exposure

27. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 27 Vitamin K Henrich Dam, a Danish biochemist, discovered vitamin K while working on another dietary component fed chicks a cholesterol-free diet that was also low in fat discovered the chicks developed a blood disorder when cholesterol was added back to the diet, however, this syndrome remained uncured. surmised that an additional dietary factor had been removed from the diet his work then demonstrated that the hemorrhagic condition could be cured by adding a plant extract Dam continued his research and in 1939, the group of scientists isolated the plant component responsible for the effect Named it vitamin K for Koagulation

28. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 28 Function of Vitamin K Two naturally occurring forms of vitamin K, phylloquinone menaquinone phylloquinone (K1) comes from plants bacteria produce menaquinone (K2) in the intestinal tract A synthetic form of vitamin K is called menadione menadione has twice the biological activity as natural forms of vitamin K Necessary for blood-clotting

29. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 29 Nutrient Requirements for Vitamin K Does not have an established RDA An adequate intake (AI) is set at 120 ug for adult males 90 ug for adult females

30. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 30 Deficiency and Toxicity Deficiency results in excessive bleeding Toxicity can occur from excessive doses of the synthetic vitamin K

31. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 31 Sources for Vitamin K A fat soluble vitamin produced by plants and bacteria; and synthetically in laboratories bacteria that produce vitamin K in the intestines supply some of the body’s daily requirement most comes from plants in the diet

32. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 32 Food Sources Soybeans, Cabbage, Broccoli, Cauliflower, Dark green leafy vegetables Animal products, such as pork liver and eggs, provide vitamin K as menaquinone

33. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 33 Stability Stable to heat Unstable to alkalis and strong acids, oxidation, and light Cooks should never prepare green vegetables with baking soda, which is very alkaline although this customarily preserves green color of the vegetables, it destroys vitamins

34. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 34 Water Soluble Vitamins The B Vitamins Thiamin, Riboflavin, Niacin, Biotin, Pantothenic acid, Folate, Vitamin B6 Vitamin B12

35. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 35 B Vitamins are Soluble in Water Cook with minimal amounts of water Saved cooking liquids and use to make soups, gravies, and sauces Soaking should be avoided Washing vegetables quickly instead of letting then stand in water helps retain nutrients Baking soda destroys B vitamins in vegetables

36. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 36 Thiamin, B 1 Casmir Funk discovered thiamin in 1912 he found an anti-beriberi vitamin in rice extracts other researchers looking for an anti-beriberi factor, found that hens given boiled polished rice instead of the usual raw husked rice developed beriberi

37. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 37 Function Functions as the coenzyme for thiamin pyrophosphate (TPP) Central to the conversion of glucose to energy in energy metabolism

38. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 38 Nutrient Requirements RDA for thiamin is based on total calorie intake: 0.5 mg per 1000 kilocalories equates to 1.1 mg/day for adult females 1.2 mg/day for adult males

39. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 39 Deficiency of Thiamine Early symptoms of a thiamin deficiency involve mouth soreness and a bright-red, swollen tongue Other symptoms include fatigue, muscle weakness, and nerve damage Decreased appetite and weight loss Beriberi is triggered by thiamin deficiency and is associated with malnutrition Alcoholics commonly experience thiamin deficiency

40. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 40 Toxicity There are no reports of toxicity

41. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 41 Food Sources Enriched flour, Pork, Dried beans, Whole grains

42. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 42 Stability Most unstable of all of the B vitamins; however, a synthetic version of B1 is more stable

43. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 43 Riboflavin, B 2 Early in the 1900’s scientists considered riboflavin and thiamin the same vitamin riboflavin was eventually isolated from vitamin B1 (thiamin) and named vitamin B2 Kuhn, Szent-György and Wagne-Jaunegy were the first to isolate riboflavin in 1933 Kuhen later won a Nobel Prize for his work

44. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 44 Functions Involved in cell respiration The health of tissues, such as esophageal lining Helps change the amino acid tryptophan from food into niacin (B3) Functions in the conversion of glucose to energy

45. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 45 Nutrient Requirements for Riboflavin RDA is based on total calorie intake: 0.6 mg per 1000 kilocalories, or six-tenths of a mg for each thousand calories adult females require 1.1 mg/day adult males 1.3 mg/day

46. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 46 Deficiency Fissures, or cracks, that radiate from the corners of the mouth onto the skin and can extend into the mucous membrane Magenta tongue purplish-red in color, the tongue is sore, swollen, Glossy Eyes may feel gritty and burn or itch Nostrils develop weepy, crusty lesions Genitalia develop itchy dermatitis

47. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 47 Toxicity Riboflavin is quickly excreted and there are no reports of toxicity

48. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 48 Food Sources Milk is the best source of riboflavin provides the highest proportion of riboflavin in the American diet Enriched and whole grain products, meat, liver, poultry, fish, and dark leafy green vegetables provide most of the remaining riboflavin consumed

49. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 49 Stability Light exposure reduces vitamin B2 opaque containers for milk, lids on pots during cooking, and quick preparation help conserve B2 Prevention of water loss while cooking maintains vitamin content Fairly stable to heat and alkalinity Some riboflavin may leach from food during cooking

50. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 50 Niacin, B 3 First isolated in 1911 from rice polishing researchers did not determine it as a vitamin until 1937 when they demonstrated niacin cured black tongue in dogs One of the earliest records of pellagra was made by the Spanish physician, Casal, in 1735 pellegra was named mal de la rosa, or “red sickness” for the characteristic redness that appears around the neck

51. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 51 Function A coenzyme that helps produce energy in all body cells Functions as part of two coenzymes, nicotinamide adenine dinucleotide (NAD) nicotinamide adenine dinucleotide phosphate (NADP), both necessary in the conversion of glucose to energy

52. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 52 Nutrient Requirement for Niacin Based on the individuals total calorie intake. Generally, the allowance is 6.6 mg NE per 1000 kilocalories. The RDA for adult females is 14 mg/day NE and 16 mg/day NE for adult males. Americans’ intake appears adequate due to the high dietary protein consumption in the U.S. and the use of enriched flours and grain products

53. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 53 Deficiency and Toxicity Pellagra is the niacin deficiency disease characterized by red rough skin symptoms of the disease are known by the 4 Ds diarrhea dermatitis dementia death

54. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 54 Food Sources Meat, Poultry, Fish, Grain products supply the highest proportion Legumes, seeds, and peanut butter

55. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 55 Stability Stable to oxygen and high temperatures Some niacin may be lost during preparation

56. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 56 Pantothenic Acid, B 5 Rodger Williams discovered pantothenic acid (sometimes referred to as vitamin B5) in 1933 Derived from the Greek word panthos meaning “everywhere,” Pantothenic acid is appropriately found in all natural foods

57. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 57 Structure and Function Central to the conversion of glucose to energy in energy metabolism Part of the enzyme acetyl-CoA the central molecule in energy metabolism the primary component in the construction of fatty acids Chemical reactions that produce antibodies, cholesterol, sterols, and acetylcholine, which regulates nerve tissue, all require acetyl-CoA Found in all human tissues

58. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 58 Nutrient Requirement for Pantothenic Acid Does not have an RDA adequate intake is 5 mg for adult males and females Eating a healthful diet will supply adequate amounts

59. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 59 Deficiency Experimentally induced deficiencies of pantothenic acid have caused irritability, restlessness, fatigue following mild exertion, alternating insomnia and sleepiness, vomiting, stomach distress, staggering gait, and tenderness of the heels and feet

60. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 60 Food Sources Fifty percent of the pantothenic acid in wheat is found in the bran Liver, kidney, yeast, egg yolk, salmon, and milk are among the best sources Meats, poultry, and legumes provide good amounts Lesser amounts are found in fruits and vegetables

61. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 61 Stability Cooking food causes some loss because heat readily destroys the vitamin Canning foods, result in loss because canned foods are heated to high temperatures as a preservation technique Preventing water loss during cooking preserves the vitamin

62. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 62 Vitamin B 6 (Pyridoxine) First isolated by Kuhn in 1938 Known as the anti-dermatitis vitamin

63. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 63 Function A family of compounds that includes: pyridoxine, pyridoxal, pyridoxamine Functions as a coenzyme in at least 50 different enzyme reactions Helps metabolize fatty acids Needed for the enzymes involved in the synthesis and catabolism of all amino acids Involved in the transformation of the amino acid tryptophan to niacin (B 3 ) Red blood cell regeneration, antibody production, insulin production, and absorption of vitamin B 12 For metabolizing carbohydrates Necessary for protein metabolism

64. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 64 Nutrient Requirement for Vitamin B 6 The National Research Council of the National Academy of Sciences bases the requirement for vitamin B6 on protein intake RDA for B6 is 1.3 mg/day for college age males and females

65. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 65 Deficiency and Toxicity Liberal protein intake in the U.S. helps prevent vitamin B6 deficiency Deficiency is seen, however, when drugs are used that antagonize B6 functions Deficiency symptoms include depression, irritability, nausea, greasy and flaky skin, and microcytic hypochromic anemia Neurological problems develop with excess intakes of 2 to 6 grams of B6 per day Large doses of vitamin B6 can cause irreversible nerve damage

66. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 66 Food Sources The highest proportion of vitamin B6 intake in the American diet comes from meat, poultry, fish, fruits, vegetables., and grains Other excellent sources include liver, kidney, peanuts, legumes, whole grains, milk products, bananas, potatoes, avocado, sunflower seeds, wheat germ, and bran Egg is a moderate source

67. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 67 Stability Fifty percent of vitamin B 6 can be lost in cooking and processing To reduce vitamin loss, prevent water losses and avoid high heat during food preparation

68. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 68 Folate Also known as folic acid) the term folacin is no longer in use The chemical name for folate is pteroylglutamic acid (PGA) There are many forms of folate in food varying greatly in their quality

69. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 69 Function As a coenzyme in reactions involving the transfer of one carbon Important in the synthesis of nucleoproteins and in blood cell production Plays an essential role in making new body cells by helping to produce DNA and RNA Necessary for amino acid metabolism Supplies carbon and hydrogen for methyl groups needed in the metabolic process Works with vitamin B 12 to form hemoglobin in red blood cells Helps convert vitamin B 12 to one of its coenzyme forms

70. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 70 Folate and Birth Defects Every year, hundreds of infants are born with spina bifida, a condition of an open spine, and anencephaly born without a brain hundreds more fetuses with birth defects of this nature are aborted Has been indicated as a factor for preventing neural tube defects

71. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 71 Folate and Heart Disease Improved folate status protects against mildly elevated homocysteine levels and cardiovascular disease

72. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 72 Nutrient Requirement for Folate RDAs for adult males and females is 400 ug/day of dietary folate equivalents (DFE) RDA increases to 500 ug/day during lactation and 600 ug/day during pregnancy

73. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 73 Deficiency and Toxicity Symptoms of deficiency are fatigue, weakness, and a smooth, sore tongue, culminating in anemia Deficiency impairs cell division and protein synthesis slows DNA synthesis, cells lose their ability to divide, which impairs growth Large-cell anemia known as macrocytic or megaloblastic anemia

74. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 74 Food Sources Legumes are considered a good practical source of folate Leafy green vegetables provide folate (e.g., spinach) Asparagus contains appreciable amounts Organ meats, liver, kidney, and brewer’s yeast Although orange juice has a less bio-available form of folate, it ranks highly as a popular source contributing an important share of folate in the U.S. diet Some fruits, such as avocados and bananas, contain folate

75. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 75 Stability Heat from cooking and canning destroys a substantial amount of folate Steaming and frying food results in 90% folate losses Boiling of food results in 80% losses Simmering is one technique that may preserve folate content

76. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 76 Vitamin B 12 (cobalamin) The last of the vitamins to be discovered 1926 Minot and Murphy found that feeding liver cured pernicious anemia 1948, Folkers isolated crystals of vitamin B 12

77. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 77 Structure and Function Includes a large number of compounds. Cobalamin refers to cobalt-containing corrin ring that is responsible for its function in humans it is needed to preserve the protective cover around nerves also works with folate in red blood cell production necessary in energy metabolism Absorption of B 12 requires intrinsic factor, a glycoprotein synthesized by the stomach

78. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 78 Nutrient Requirement for Vitamin B 12 Less than any other vitamin RDA for adult males and females is 2.4 ug/day Despite such a miniscule requirement, without adequate B 12 death is certain

79. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 79 Deficiency and Toxicity Lack of this intrinsic factor causes pernicious anemia this type of anemia is relentless and can lead to death symptoms begin with numbness in the extremities and progresses to a loss of muscle coordination and paralysis permanent nerve damage results without treatment; High doses of folate mask B 12 deficiency

80. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 80 Food Sources Intestinal bacteria of humans and animals produce vitamin B 12 Only found in animal products meat, fish, poultry, milk, and eggs strict vegetarians must obtain an alternate source via fortified cereals or other fortified foods

81. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 81 Stability of B 12 Prevent leaching of the vitamin into cooking liquid Stable to heat and acid

82. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 82 Biotin Function Metabolism of protein, fat, and carbohydrate

83. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 83 Nutritional Requirements for Biotin No RDA for biotin; adequate intake is 30 ug/day for adult males and females

84. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 84 Deficiency and Toxicity No reports of biotin toxicity deficiency is of rare concern unless taking antibiotics or anticonvulsants

85. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 85 Vitamin C (ascorbic acid) James Lind first demonstrated that consuming citrus fruits cured scurvy in the 1700’s many years later in the 1930s Szent-György and King isolated and named it vitamin C

86. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 86 Function Important role as an antioxidant Functions in the formation of collagen Healing cuts and wounds, especially post- operatively Necessary for proper immune system function For preventing infections

87. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 87 Nutrient Requirements for Vitamin C RDA for vitamin C is 75 mg/day for adult females 90 mg/day for adult males people who smoke have an increased need for vitamin C

88. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 88 Deficiency and Toxicity Mild deficiency of vitamin C causes fleeting joint pains, irritability, poor wound healing, susceptibility to infection, and easy bruising Severe deficiency results in scurvy symptoms of scurvy include swollen glands loosened teeth anemia hemorrhage of skin and mucous membrane blood vessels

89. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 89 Food Sources Orange juice is the most popular food associated with vitamin C All citrus fruit Bell peppers, chilies Pumpkin, butternut squash, sweet potatoes Peaches, tomatoes

90. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 90 Stability Water soluble Destroyed by baking soda, copper, and iron Unstable at warm temperatures and when exposed to oxygen

91. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 91 Pseudovitamins Vitamin B 17, also known as laetrile, is not a true vitamin a drug derived from apricot pits and is 6% cyanide laetrile has been publicized as a cancer treatment Vitamin B 15, or pangamic acid, is not a true vitamin extracted from apricot kernels, enthusiasts used and promoted B 15 as a physical fitness enhancer

92. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 92 Phytochemicals Among the newest health promoting substances found in food Eating plants containing phytochemicals may help prevent heart disease, cancer, and osteoporosis Some of the phytochemicals that are potential cancer fighters are the isothiocyanates, phenolic compounds, flavonoids, indoles, monoterpenes, organosulfides, isoflavones, and carotenoids May work to prevent either the initiation or progression of certain cancers

93. The Art of Nutritional Cooking, 3 rd edition Baskette/Painter © 2009 Pearson Education, Upper Saddle River, NJ 07458. All Rights Reserved. 93 END