HW205 Unit 4 Seminar

 Understand the primary uses of the water soluble vitamins.  Learn the purpose and benefits of supplementing with these vitamins.  Be able to identify food sources of the nutrient.  Know the RDA level along with common dosages and forms of supplementation that are commonly used.  Understand the potential safety and precaution issues.

 Store cut produce in tightly covered containers  Avoid cutting produce into small pieces  Cook veg for limited time in limited water  Steam veg for least nutrient loss  Stir-fry veg in a small amount of fat  Use both raw and cooked veg in your menus

 Remove:  Pesticides  Soil  Bacteria  Even if you’re going to peel it!

 Antioxidant activity  Collagen synthesis  General metabolism  Make iron available for hemoglobin synthesis  Controls conversion of phenylalanine to tyrosine

 Easily absorbed in small intestine  Requires acidic environment  Not stored in a single spot, distributed throughout body and not saturating tissues  Excess is excreted in urine  General body pool can last up to 3 months

 Men: 90mg  Women: 75  Smokers require more (+35mg)  Pregnant and lactating women need more  Toxicity  Not common  UL: 2g  GI issues and diarrhea

 Citrus fruits and tomatoes  Broccoli and salad greens  Strawberries  Watermelon  Sweet potatoes  Cabbage  *Easily oxidized

 Thiamin  Riboflavin  Niacin  Pantothenic acid  Biotin  Pyridoxine (B 6 )  Folate  Cobalamin (B 12 )

 Acid environment  Upper duodenum  Not stored in large amounts  Responds rapidly to: fever, muscular demand, pregnancy, lactation  Stores depend on intake and general diet  Excess excreted in urine

 DRI: 0.3mg/1000kcal dietary intake  Men: 1.2mg  Women: 1.1mg  GI issues  Nervous system impairment  Cardiovascular system – heart weakness  Musculoskeletal system – chronic pain

 Alcohol abuse  Acute illness or disease  Normal growth & development  Diuretics use  Gastic bypass surgery  Food: enriched bread, cereals, legumes, lean pork, beef

 Easily absorbed upper small intestine  Fiber supplements can inhibit absorption  Small amounts in liver and kidneys  Day-to-day supplies from diet  DRI  Adolescent+ Men: 1.3mg/day  Adolescent+ Women: 1.1mg/day

 Ariboflavinosis (deficiency)  Tissue inflammation  Poor injury healing  Food:  Milk (store in dark containers)  Cheese  Meat  Enriched grains  vegetables

 Nicotinic acid and nicotinamide  Use as coenzyme & drug for cholesterol  Side effects: GI upset, hyperglycemia, liver damage  Deficiency: pellagra, muscle weakness, anorexia, indigestion  DRI: Men: 16mg/day, women: 14mg/day  Food: meat, dairy, peanuts, dried beans/peas, whole grains and enriched bread/cereal

 Synthesized in intestines by bacteria  Absorbed in sm intestine, combines w/ phosphorus to make Acetyl CoA  Controls metabolic reactions (CHO, fat, protein)  AI: 5mg/day  No known deficiency or toxicity

 Synthesis of fatty acids and amino acids, and role in making genetic material  Minute traces in body, intestinal bacterial synthesis  AI: 30mcg/day  No known natural deficiency  Food: egg yolk, tomatoes, liver, yeast, corn, soy

 Pyridoxine, pyridoxal, pyridoxamine  Absorbed in upper small intestine  Stored in muscles and tissues throughout body  Neurotransmitters, amino group transfer, control niacin, hemoglobin formation, immune function  Deficiency: anemia, CNS changes, pregnancy, blood homocysteine, medications

 DRI:  Age 19-50: 1.3mg/day  Men over 50: 1.7mg/day  Women over 50: 1.5mg/day  Toxicity: over 1000mg/day: muscle coordination  Food: whole grains, legumes, meat, poultry, bananas, potatoes

 Absorption depends on source  50% natural plant source  85% fortified foods  Function: attach single carbons to metabolic compounds  Deficiency: Anemia, medications/gastric acid issues  Birth defects  Chronic diseases

 DRI: adolescents/adults: 400mcg/day  Pregnancy: 600mcg/day  Toxicity: UL: 1000mcg/day  Can make up for B12 deficiency in blood but not nervous system  Food Sources: dark green leafy veg, citrus, tomatoes, cantaloupe, legumes, fortified grains

 Reaction in stomach splits B12 from its protein, and it binds to intrinsic factor. Absorbed in small intestine.  50% stored in liver and rest distributed evenly  RDA: 2.4mcg/day for adults  Food sources: lean meat, fish, poultry, milk, eggs, and cheese