1. Vitamins Chapter 6

2. What are vitamins? Organic molecules Essential for human survival Exist in water and fat soluble forms Photo © AbleStock

3. Vitamin Classification Water Soluble B vitamins, choline, and vitamin C Dissolve in water Easily transported in blood Excess is excreted in urine Low potential for toxicity Fat Soluble A, D, E, K Do not dissolve in water Require dietary fat for transport in blood Excess can be stored in fat tissues of body Higher potential for toxicity

4. B-Complex Vitamin: Thiamin Also known as B 1 Functions: –Energy production –Nervous system RDA/AI: –Men = 1.2 mg –Women = 1.1 mg or –0.5 mg/1,000 kcal expended Source: USDA

5. B-Complex Vitamin: Thiamin (continued) Signs of deficiency: –Headaches –Confusion –Muscle pain and weakness –Fatigue –Beriberi in severe cases Symptoms of toxicity: –Toxic buildup is rare –UL not established Are supplements needed?

6. B-Complex Vitamin: Riboflavin Also known as B 2 Functions: –Electron transport in aerobic energy production RDA/AI: –Men = 1.3 mg –Women = 1.1 mg Source: USDA

7. B-Complex Vitamin: Riboflavin (continued) Signs of deficiency: –Red, cracked lips –Sore throat –Inflamed tongue Symptoms of toxicity: –Toxic buildup is rare –UL not established Are supplements needed?

8. B-Complex Vitamin: Niacin Also known as B 3 Functions: –Electron transport in aerobic and anaerobic energy production RDA/AI: –Men = 16 mg –Women = 14 mg Source: USDA

9. B-Complex Vitamin: Niacin (continued) Signs of deficiency: –Skin rashes –Mental confusion –Muscle weakness –Fatigue –Pellagra in severe cases Symptoms of toxicity: –Itchy rashes –Headaches and nausea –Liver complications –UL = 35 mg Are supplements needed?

10. B-Complex Vitamin: B 6 Several pyridox forms Functions: –Glycogen metabolism –Transamination –Neural function RDA/AI: –Men and women =1.3 mg Source: USDA

11. B-Complex Vitamin: B 6 (continued) Signs of deficiency: –Deficiencies rare –Symptoms include nausea, convulsions, skin disorders, fatigue, weakness, anemia Symptoms of toxicity: –Irreversible nerve damage –Impaired gait –UL = 100 mg Are supplements needed?

12. B-Complex Vitamin: B 12 Also known as cobalamin Functions: –Energy production –Tissue growth and development –Nervous and cardiovascular health RDA/AI: –Men and women = 2.4 µg Source: USDA

13. B-Complex Vitamin: B 12 (continued) Signs of deficiency: –Deficiencies develop slowly –High homocysteine –Neurological problems –Pernicious anemia Symptoms of toxicity: –Toxicity is rare –UL not established Are supplements needed?

14. B-Complex Vitamin: Folate Also known as folic acid Functions: –DNA synthesis –Cell division (e.g., neural tube defects) –Tissue repair –RBC maturation RDA/AI: –Men and women = 400 µg Source: USDA

15. B-Complex Vitamin: Folate (continued) Signs of deficiency: –Neural tube defects –Macrocytic anemia –Chronic diarrhea –Impaired immune function Symptoms of toxicity: –Toxicity is rare –UL = 1,000 µg Are supplements needed?

16. B-Complex Vitamin: Biotin Functions: –DNA synthesis –Aerobic energy production from CHOs, fats, proteins RDA/AI: –No RDA –AI for men and women = 30 µg

17. B-Complex Vitamin: Biotin (continued) Signs of deficiency: –Deficiencies are rare –Depression –Dermatitis –Fatigue –Nausea Symptoms of toxicity: –None documented –UL not established Are supplements needed?

18. B-Complex Vitamin: Pantothenic Acid Functions: –Aerobic energy production from CHOs, fats, proteins RDA/AI: –No RDA –AI for men and women = 5 mg Source: USDA

19. B-Complex Vitamin: Pantothenic Acid (continued) Signs of deficiency: –Sleep disturbances –Impaired coordination –Muscle cramping –Fatigue –Nausea Symptoms of toxicity: –None documented –UL not established Are supplements needed?

20. Choline Functions: –Muscle activation –Structural integrity of cell membranes RDA/AI: –No RDA –AI = 550 mg (men) and 425 mg (women)

21. Choline (continued) Signs of deficiency: –Deficiencies are rare Symptoms of toxicity: –Low blood pressure –Diarrhea –Fishy body odor –UL = 3,500 mg Are supplements needed?

22. Vitamin C Ascorbic acid or ascorbate Functions” –Collagen synthesis –Immune function –Antioxidant RDA/AI: –Men = 90 mg –Women = 75 mg –Smokers = +35 mg Source: USDA

23. Vitamin C (continued) Signs of deficiency: –Swollen gums –Fatigue –Scurvy Symptoms of toxicity: –Relatively nontoxic –Kidney stones –Nausea and diarrhea –UL = 2,000 mg Are supplements needed?

24. Vitamin A Known as retinoids Functions: –Vision –Cell differentiation –Immune function RDA/AI: –Men = 900 µg RAE –Women =700 µg RAE Source: USDA

25. Vitamin A (continued) Signs of deficiency: –Deficiencies rare –Night blindness –Hyperkeratosis Symptoms of toxicity: –Vomiting –Fatigue –Blurred vision –Liver damage –UL = 3,000 µg RAE Are supplements needed?

26. Carotenoids Compounds found in plants Not considered vitamins Some can be converted into vitamin A: –Provitamin A carotenoids –Non-provitamin A carotenoids Functions: –Antioxidant –Immune function RDA/AI: –No RDA/AI established

27. Carotenoids (continued) Intake can be increased by consuming: –5–9 servings of fruits and vegetables daily –Colorful fruits and vegetables –Drinking 100% fruit or vegetable juice Are supplements needed?

28. Vitamin D “Sunshine” vitamin Functions: –Controls blood calcium levels –Bone growth/ development RDA/AI for men and women: –AI (19–50 yo) = 5 µg –AI (51–70 yo) = 10 µg –AI (70+ yo) = 15 µg

29. Vitamin D (continued) Signs of deficiency: –Rickets –Osteoporosis Symptoms of toxicity: –Hypercalcemia –Muscle weakness –Heart arrthymias –Kidney stones –UL = 50 µg Are supplements needed? Source: USDA

30. Vitamin E Also known as alpha- tocopherol Functions: –Antioxidant RDA/AI (alpha- tocopherol): –RDA for men and women = 15 mg Source: USDA

31. Vitamin E (continued) Signs of deficiency: –Deficiencies rare –Muscle weakness –Loss of motor coordination –Hemolytic anemia Symptoms of toxicity: –Decreased blood clotting –Easy bruising –UL = 1,000 mg Are supplements needed?

32. Vitamin K Belong to the quinone family of compounds Functions: –Blood clotting –Bone mineralization AI: –Men = 120 µg –Women = 90 µg Source: USDA

33. Vitamin K (continued) Signs of deficiency: –Impaired blood clotting –Excessive bleeding Symptoms of toxicity: –None documented –UL not established Are supplements needed?

34. Antioxidants and Free Radicals

35. What are phytochemicals? Chemical substances from plants Phyto means “plant” Approximately 50 phytochemicals are consumed in typical American diet Consumption is associated with decreased risk for cardiovascular disease and cancers Common sources are fruits, vegetables, and grains

36. Phytochemicals: Phenolic Compounds Group of varied phytochemicals Antioxidant properties Protect against cardiovascular disease Most common examples –Flavonoids –Phenolic acids Sources –Grapes (wine) –Teas

37. Phytochemicals: Organosulfides Group of phytochemicals Anticancer agents Examples –Glucosinolates –Indoles –Isothiocyanates Sources –Cruciferous (brassica) vegetables –Garlic –Onions

38. Phytochemicals: Lycopene Classified as a carotenoid Antioxidant and anticancer agents Sources –Tomatoes and tomato products

39. Tips for Increasing Phytochemical Intake Serve hot or cold green tea with meals Keep red or green grapes washed and ready in the refrigerator for snacks Use tomato sauces, pastes, and spaghetti sauce as a basis for meals Sprinkle nuts and seeds on salads Use garlic in cooking, dressings, marinades, and sauces

40. Tips for Increasing Phytochemical Intake (continued) Use soy milk instead of dairy milk on cereal or as a beverage Complement all meals with one or two fruits or vegetables Use whole grain foods more often than processed grains Try a new grain recipe that uses bulgar, barley, or oats Eat fruit for dessert such as a baked apple, chopped melon, or chilled berries