1. Vitamins

2. Vitamins: Recall from the first week:
Organic molecules (contain C, H, O, + other atoms)
which regulate & assist with many metabolic reactions
Micronutrients: Needed in only small amounts
Found in all food groups

3. Vitamins:

4. Vitamins:
Vitamins in foods: Many vitamins lost during long-term storage cooking Often enriched or fortified in foods Enriched—replacing lost ingredients Fortified—adding extra nutrients to foods May be obtained as “provitamins” – precursors which the body can convert to the active forms 4

5. Vitamins:
Two groups:
Fat-soluble
Water-soluble 5

6. Vitamins: Stored in larger quantities Two groups: Fat-soluble:
Vitamins A, D, E, K
Absorbed with fat
into lymphatic system
Stored in larger quantities
Less vulnerable to
cooking losses 6

7. Vitamins: Stored in larger quantities Two groups: Fat-soluble:
Vitamins A, D, E, K
Absorbed with fat
into lymphatic system
Stored in larger quantities
Less vulnerable to
cooking losses
Water-soluble: Eight B vitamins and vitamin C
Absorbed into bloodstream
Stored in small amounts
More vulnerable to cooking losses 7

8. Vitamins: Let’s discuss the thirteen different vitamins, focussing on
- Functions of each vitamin
- Sources of each vitamin
- Results of too little or too much of the vitamin
Let’s start with Vitamin A

9. Vitamin A: Group of related molecules: Active forms (Retinoids)
Retinol
Retinal
Retinoic Acid
Provitamins (Carotenoids)
Alpha-carotene
Beta-carotene
Gamma-carotene
Stored in liver, released into blood as needed 9

10. Vitamin A:
Functions of vitamin A: 1. Vision – both night vision and color vision
Retinoids are part of rhodopsin and iodopsin, the molecules which react to light in cells of the retina. 10

11. Vitamin A: Functions of vitamin A: 2. Cell growth and differentiation
Helps regulate protein synthesis as cells divide & differentiate, particularly in the skeletal system and skin. 11

12. Vitamin A: Functions of vitamin A: 3. Immune system
Helps regulate the production and function of immune cells such as lymphocytes and macrophages. 12

13. Vitamin A: Functions of vitamin A: 4. Reproductive system
Helps regulates sperm production and the function of uterus, Fallopian tubes,
and vas deferens.
Required for normal development of embryo and fetus. 13

14. Vitamin A: Dietary sources of vitamin A: Retinoids are only found in
foods of animal origin:
liver, eggs, milk
Carotenoids (can be
converted to retinoids)
found in yellow / orange
vegetables, some leafy
green vegetables
Both are often used to
fortify cereals 14

15. Vitamin A: Dietary Recommendations:
“Vitamin A” is actually a group of related molecules
which can be converted into other forms, and the
recommended intakes are different for each.
Thus, Dietary Reference Intakes
are expressed according to how
active they are relative to the
most common one, retinol.
For adults, the Recommended Dietary Allowance of
vitamin A is between 700 and 900 ug of retinol or its
equivalent per day. 15

16. Vitamin A: Dietary Recommendations:
Because vitamin A compounds are stored in the liver,
excess dietary intake is not easily removed from the
body and excess amounts can be toxic.
Its Tolerable Upper Intake Level is about 3,000 ug of
retinol or its equivalent per day. 16

17. Vitamin A: Deficiency: Blindness Dry, thick skin Reduced immunity
Groups at risk
Elderly
Premature infants
Alcohol or liver disease
Absorption problems 17

18. Vitamin A: Excess: Dry, itchy skin Fingernail and hair damage
Brittle bones
Liver damage
Muscle damage
Anemia
In pregnancy it is a teratogen – a substance which causes birth defects 18

19. Vitamin D: Next: Vitamin D “Vitamin D” is also a group of
related compounds. 19

20. Vitamin D: Next: Vitamin D “Vitamin D” is also a group of
related compounds.
The two most common and
important are ergocalciferol
(also known as D2) and cholecalciferol (D3).
These are converted in the liver and kidneys to the active form of the vitamin 25-hydroxyvitamin D [25(OH)D],
also known as calcitriol. 20

21. Vitamin D: Function of vitamin D:
Regulates blood calcium levels in three ways: 21

22. Vitamin D: Function of vitamin D:
Regulates blood calcium levels in three ways: 22

23. Vitamin D: Function of vitamin D:
Regulates blood calcium levels in three ways: 23

24. Vitamin D: Dietary sources of vitamin D: Sun exposure
Oily fish (e.g. sardines, herring, salmon
Most of our intake is from
fortified foods such as milk
and cereal 24

25. Vitamin D: Dietary Recommendations:
In the absence of sunlight exposure, the Adequate Intake of vitamin D is 5 to 10 ug/day.
However, most people are exposed to enough sunlight for their skin to produce at least some of this:
Light-skinned individuals: 8 to 30 minutes per week
Dark-skinned individuals: 20 to 90 minutes per week 25

26. Vitamin D: Dietary Recommendations:
Like vitamin A, vitamin D is stored in the liver, so excess dietary intake is not easily removed from the body and excess amounts can be toxic.
Tolerable Upper Intake Level for most people: 50 ug/day 26

27. Vitamin D: Deficiency results in insufficient blood calcium levels
Rickets in children
Osteomalacia and osteoporosis in adults 27

28. Vitamin D: Deficiency results in insufficient blood calcium levels
Rickets in children
Osteomalacia and osteoporosis in adults
Excess: Hypercalcemia leading to:
Failure of nerve conduction
Muscle weakness / fatigue
Digestive / absorption problems
Kidney stones / tissue calcification
Excessive thirst and urination
Confusion / lethargy
Severe: heart and breathing stop 28

29. Vitamin E: Next: Let’s move on to Vitamin E
“Vitamin E” is also a group of
related compounds:
- alpha-tocopherol
- beta-tocopherol
- gamma-tocopherol
- delta-tocopherol
- alpha-tocotrienol
- beta-tocotrienol
- gamma-tocotrienol
- delta-tocotrienol 29

30. Vitamin E: Next: Let’s move on to Vitamin E
“Vitamin E” is also a group of
related compounds:
- alpha-tocopherol
- beta-tocopherol
- gamma-tocopherol
- delta-tocopherol
- alpha-tocotrienol
- beta-tocotrienol
- gamma-tocotrienol
- delta-tocotrienol
All are active and have similar effects. but alpha-tocopherol is the most common 30

31. Vitamin E: Function of vitamin E:
All forms of the vitamin are antioxidants:
They react with, and thus neutralize, highly reactive products of metabolism called oxygen free radicals in cell membranes of the heart, lungs, nerves, eyes, and other tissues.
They also appear to protect against DNA mutations and to help regulate cellular growth and differentiation. 31

32. Vitamin E: Dietary sources of vitamin E: Nuts Seeds Corn Avocados
Tomatos
Leafy vegetables
Vegetable oils
Wheat germ oil
Most of our intake is from fortified foods such as cereal and milk 32

33. Vitamin E: Dietary Recommendations:
Recommended Dietary Allowance = 15 mg/day
Tolerable Upper Intake Level = 800 to 1000 mg/day

34. Vitamin E: Deficiency: Very rare, take years to develop
Nervous disorders:
- Motor weakness
- Sensory problems
- Speech problems
- Cataracts
Slow growth
Slow healing

35. Vitamin E: Excess: Very rare Abnormal blood clotting
Abnormal immune function

36. Vitamin K: The last of the fat-soluble vitamins: Vitamin K
Just like vitamins A, D, and E,
“Vitamin K” is a group of
related compounds rather
than a single molecule.
These are the phylloquinones
and menaquinones. 36

37. Vitamin K: Function of vitamin K: Vitamin K regulates the reactions
of blood clotting
It helps regulate bone growth 37

38. Vitamin K: Dietary sources of vitamin K: Leafy vegetables
Blueberries and blackberries
Legumes (beans, peas, etc.)
Bacteria in the large intestine
synthesize and release
Vitamin K, which can then be absorbed 38

39. Vitamin K: Dietary Recommendations:
Adequate intake = 90 ug/day for women
= 120 ug/day for men
Because the liver easily breaks down vitamin K,
no Tolerable Upper Intake Level has been established 39

40. Vitamin K: Deficiency:
Rare except in people with malabsorption syndromes
or taking antibiotics which kill intestinal bacteria
Infants often given supplemental vitamin K
Abnormal clotting, internal bleeding

41. Vitamin K:
Excess:
Very rare
No symptoms defined 41

42. Vitamins: Vitamins A, D, E, and K were
“fat soluble”, stored in the liver
or fat cells.
Vitamin C and the eight B
vitamins are “water soluble”,
distributed through the fluids of
the body and eliminated by the
kidneys. 42

43. Vitamin C: Let’s start discussing the water-soluble vitamins with
Also called “ascorbate”
or “ascorbic acid”

44. Vitamin C: Function of vitamin C:
It is an antioxidant which reacts with, and thus neutralizes, highly reactive products of metabolism called oxygen free radicals in the cells of many tissues and organs.
Cells also need vitamin C to produce the protein collagen which holds them together and forms many of the body’s connective tissues.
It helps synthesize a number of different hormones and neurotransmitters and helps regulate the immune system. 44

45. Vitamin C:
Dietary sources of vitamin C: 45

46. Vitamin C: Dietary Recommendations:
Recommended Dietary Allowance = 90 mg/day for men
= 75 mg/day for women
(more if pregnant or breastfeeding)
Tolerable Upper Intake Level = 1,800 to 2,000 mg/day 46

47. Vitamin C: Deficiency: Scurvy: Bone and joint deterioration
Connective tissues weaken
Gums bleed
Skin hemorrhages
Open wounds
Can be fatal 47

48. Vitamin C: Excess: Removed through the urine, but megadoses can cause
Abdominal cramping & diarrhea
Kidney stones
Liver damage 48

49. B Vitamins: When the B vitamins were first discovered,
they were thought to be just a single
compound which acted as a “coenzyme” –
a molecule which binds to enzymes and is
necessary for them to function. 49

50. B Vitamins: When the B vitamins were first discovered,
they were thought to be just a single
compound which acted as a “coenzyme” –
a molecule which binds to enzymes and is
necessary for them to function.
Fairly soon, however, eight different molecules were identified with specific functions. These were identified by adding numbers to the “B” designation. 50

51. B Vitamins: B1 = Thiamin B2 = Riboflavin B3 = Niacin
B5 = Pantothenic acid
B6 = Pyridoxine
B7 = Biotin
B9 = Folic acid
B12 = Cobalamin 51

52. B Vitamins: B6 = Pyridoxine B12 = Cobalamin B1 = Thiamin
B2 = Riboflavin
B3 = Niacin
B5 = Pantothenic acid
B6 = Pyridoxine
B7 = Biotin
B9 = Folic acid
B12 = Cobalamin
However, some of them are now commonly known only by thier names and others are commonly known only by their numbers.
This is how you should know them. 52

53. B Vitamins: B6 = Pyridoxine B12 = Cobalamin B1 = Thiamin
B2 = Riboflavin
B3 = Niacin
B5 = Pantothenic acid
B6 = Pyridoxine
B7 = Biotin
B9 = Folic acid
B12 = Cobalamin
However, some of them are now commonly known only by thier names and others are commonly known only by their numbers.
This is how you should know them.
In some foods and supplements, all of these B vitamins are present together, referred to as the vitamin B complex 53

54. First: Thiamin (vitamin B1 ) Function of thiamin:
Like all of the B vitamins, it is a
coenzyme which binds to enzymes
to make them active.
For thiamin, these are enzymes involved in
- the breakdown sugars to release energy
- synthesis of DNA and RNA
- production of neurotransmitters 54

55. B Vitamins: Thiamin (vitamin B1 ) Sources of thiamin: Meats and fish
Legumes
Grains
Nuts and seeds
Dairy products
Fruits
Commonly used to fortify cereals, juices, and other foods. 55

56. B Vitamins: Thiamin (vitamin B1 ) Dietary recommendations:
Recommended Dietary Allowance = 1.2 mg/day for men
= 1.1 mg/day for women
(more if pregnant or breastfeeding)
No Tolerable Upper Intake Level set 56

57. B Vitamins: Thiamin (vitamin B1 ) Deficiency:
Beriberi – muscle loss / weakness
inability to stand or walk
nerve damage
edema
heart damage
Excess:
No known symptoms
Kidneys quickly clear excess into urine 57

58. Next: Riboflavin (vitamin B2 ) Function of riboflavin:
Like all of the B vitamins, it is a
coenzyme which binds to enzymes
to make them active. It is also part
of flavin adenine dinucleotide, a
molecule the body uses to help extract energy by metabolizing glucose or other fuel molecules. 58

59. B Vitamins: Riboflavin (vitamin B2 )
Sources of riboflavin:
Milk & dairy products
Eggs
Liver & meat
Spinach
Commonly used to fortify cereals, juices, and other drinks 59

60. B Vitamins: Riboflavin (vitamin B2 )
Dietary recommendations:
Recommended Dietary Allowance = 1.3 mg/day for men
= 1.1 mg/day for women
(more if pregnant or breastfeeding)
No Tolerable Upper Intake Level set 60

61. B Vitamins: Riboflavin (vitamin B2 )
Deficiency:
Rare except in vulnerable populations:
elderly, ill, eating disorders alcoholic.
Oral lesions, dry skin, anemia
Excess:
No known symptoms
Kidneys quickly clear excess into urine 61

62. Next: Niacin (vitamin B3 ) Function of niacin:
Like all of the B vitamins, it is a
coenzyme which binds to
enzymes to make them active.
It is also part of nicotinamide
adenine dinucleotide, a molecule the body uses to help
extract energy by metabolizing glucose or other fuel molecules.
Two related forms: Nicotinic acid and nicotinamide 62

63. B Vitamins: Niacin (vitamin B3 ) Sources of niacin:
Liver, meat, fish, nuts
Commonly used to fortify cereals, juices, and other drinks
Your body can make niacin from the amino acid tryptophan, although this decreases in age and disease 63

64. B Vitamins: Niacin (vitamin B3 ) Dietary recommendations:
Recommended Dietary Allowance = 16 mg/day for men
= 14 mg/day for women
(more if pregnant or breastfeeding)
Often prescribed to help lower cholesterol and triglycerides
in the blood
Tolerable Upper Intake Level: ~35 mg/day 64

65. B Vitamins: Niacin (vitamin B3 ) Deficiency:
Pelagra – rough, dry, red skin
sensitivity to sunlight
nervous disorders
Excess:
Liver damage
Abdominal pain & diarrhea
Skin itching 65

66. Next: Pantothenic Acid (vitamin B5 )
Function of pantothenic acid:
Like all of the B vitamins, it is a
coenzyme which binds to
enzymes to make them active.
It is also part of coenzyme A, a molecule the body uses to help extract energy by metabolizing glucose or other fuel molecules. 66

67. B Vitamins: Pantothenic Acid (vitamin B5 )
Sources of pantothenic acid
Liver
Grains
Mushrooms
Sunflower seeds
Yogurt
Commonly used to fortify cereals 67

68. B Vitamins: Pantothenic Acid (vitamin B5 )
Dietary recommendations:
Adequate intake = 5 mg/day
No tolerable Upper Intake Level set 68

69. B Vitamins: Pantothenic Acid (vitamin B5 )
Deficiency:
Very rare: fatigue, muscle cramps, insomnia
Excess:
No symptoms identified 69

70. Next: B6 (Pyridoxine ) Function of vitamin B6:
Like all of the B vitamins, it is
a coenzyme which binds to
enzyme to make them active.
Necessary for normal white blood
cell formation and immunity, and for formation of some neurotransmitters.
Six related molecules in diet, converted to active form during digestion 70

71. B Vitamins: B6 (Pyridoxine ) Sources of vitamin B6: Liver, meat, fish
Whole grains
Potatoes
Beans
Bananas
Commonly used to fortify cereals 71

72. B Vitamins: B6 (Pyridoxine ) Dietary recommendations:
Recommended Dietary Allowance = 1.3 mg/day for both
men & women
More needed as you get older
Tolerable Upper Intake Level = 80 to 100 mg/day 72

73. B Vitamins: B6 (Pyridoxine ) Deficiency:
Rare except in individuals with very poor diets.
Anemia
Skin rashes
Nervous disorders
Excess:
Fatigue
Pain, numbness in extremities
Nerve damage
Insomnia 73

74. Next: Biotin (vitamin B7 ) Function of biotin:
Like all of the B vitamins, it is a
coenzyme which binds to enzymes
to make them active. 74

75. B Vitamins: Biotin (vitamin B7 ) Sources of biotin: Tomatoes Lettuce
Carrots
Eggs
Nuts
Dairy products
Commonly used to fortify cereals 75

76. B Vitamins: Biotin (vitamin B7 ) Dietary recommendations:
Adequate Intake= 30 ug/day for both men and women
No Tolerable Upper Intake Level 76

77. B Vitamins: Biotin (vitamin B7 ) Deficiency: Rare. Hair loss
Skin problems
Lack of muscle tone, cramps
Excess:
No symptoms known 77

78. Next: Folic Acid or Folate (vitamin B9 )
Function of folic acid:
Like all of the B vitamins, it is
a coenzyme which binds to
enzyme to make them active.
Necessary for normal formation
of erythrocytes. Requires another
vitamin, B12, to be converted to active form 78

79. B Vitamins: Folic Acid (vitamin B9 ) Sources of folic acid: Liver
Spinach, lettuce
Asparagus
Legumes
Commonly used to fortify cereals, bread, rice.
In fact, since 1996, the U.S. Food
and Drug Administration has required breads, cereals, flours, pastas, rice, and other
grain products to be fortified with folic acid. 79

80. B Vitamins: Folic Acid (vitamin B9 ) Dietary recommendations:
Recommended Dietary Allowance = 400 ug/day for both
men and women
Higher in pregnancy and breastfeeding
Tolerable Upper Intake Level = 800 to 1000 ug/day 80

81. B Vitamins: Folic Acid (vitamin B9 ) Deficiency: Anemia Weakness
Atherosclerosis
Weight loss
Embryo: Neural tube defects
Excess:
No known symptoms
Kidneys quickly clear excess into urine 81

82. Last: Vitamin B12 (Cobalamin) Function of vitamin B12:
Like all of the B vitamins, it is
a coenzyme which binds to
enzyme to make them active.
Necessary for folic acid
(vitamin B9) activation and for
myelination of neuron axons. 82

83. B Vitamins: B12 (cobalamin) Sources of vitamin B12 :
Liver, meat, fish, seafoods
Dairy products
but
Can only be synthesized by bacteria and algae: animals (including humans) absorb and concentrate the vitamin
Commonly used to fortify cereals, bread, rice 83

84. B Vitamins: B12 (cobalamin) Dietary recommendations:
Recommended Dietary Allowance = 2.4 ug/day for both
men and women
More required as you get older
Absorption in the intestine requires binding to a glycoprotein called “intrinsic factor” which is produced in the stomach
No Tolerable Upper Intake Level has been established 84

85. B Vitamins: B12 (cobalamin) Deficiency:
Almost always due to lack of absorption, or may occur in people whose diet contains inadequate animal-origin foods.
Anemia
Brain and nerve damage
Excess:
Few symptoms, may include thrombosis
pulmonary edema 85

86. We’ll move on to water & minerals
Next:
We’ll move on to water & minerals