2. What Are Vitamins? Tasteless organic compounds
Required in small amounts
Functions:
Regulate Metabolism
Help convert the 3 Organic Energy Yielding Nutrients into ATP
Promote Growth and Reproduction
Deficiencies can result in serious illnesses.

3. Vitamins Discovered about 100 Years Ago
British Navy Dr. James Lind gave sailor limes to combat scurvy – Vitamin C deficiency.
(*Vit C not discovered until 1930’s)
Dutchman Christiaan Eijkman observed chickens & people eating white rice developed Beriberi, causing heart problems & paralysis. When chickens fed unprocessed brown rice (outer Bran intact), no disease developed: Brown rice cured his patients too.
Connected Food to Curing Disease.
Note: Outer rice bran contains vitamin B1, (Thiamin).

4. History of Vitamins
E.V. McCollum, discovered first fat soluble vitamin, Vitamin A; found rats fed butter were healthier than those fed lard (more Vitamin A in butter).
Dr. Casmir Funk coined term ‘vitamins’ as vital factors in diet (from vital and amine). Found these unidentified substances in food could prevent diseases of scurvy, beriberi and pellagra (from deficiency of niacin, vitamin B3).
1940’s - Water soluble B and C vitamins were identified.

5. Linus Pauling, created the term Orthomolecular Nutrition, "pertaining to the right molecule". Connecting optimum nutrition to better health.
1970's-1980's – Further studies by Pauling et al. suggested very large doses of intravenous vitamin C could help increase survival time and improve the quality of life of terminal cancer patients.

6. Naming Vitamins
Each new vitamin given a temporary name when discovered.
Names of vitamins follow alphabet, starting with A; A, B, C, D, E, and K… where we currently are
Vitamins F, G, and H were dropped.
Nomenclature changed when vitamin B was found to have several functions.
Subscripts added for each new isolated role.

7. The Criteria for Designating Vitamins:
Cannot be synthesized in ample amounts in body
Chronic deficiency cause physical symptoms.
Symptoms disappear once vitamin level restored.
Deficiency can cause permanent damage.
13 compounds meet the above criteria!

8. Classifying Vitamins:
Vitamins are classified based on solubility.
Nine (9) Water-Soluble:
B vitamin complex
Vitamin C
Four (4) Fat-Soluble:
Vitamin A
Vitamin D
Vitamin E
Vitamin K

9. Solubility Influences a Vitamin’s…
Digestion
Absorption
Transportation
Storage
Excretion
Compare Water Soluble and Fat Soluble Vitamins

10. Vitamins Are Organic Vitamins: All contain C, H and O.
Can also contain some N and S.
Each have a unique Chemical structure.
Are each a singular unit.
Are absorbed intact.
Perform numerous essential functions, some with more than one role in metabolism.

11. The many roles of Vitamins in maintaining Health

12. Pro-Vitamins Converted to Active Vitamins
Provitamins - substances in foods that are not directly usable by the body.
Converted to an active form once absorbed
Example: beta-carotene vitamin A 
Preformed Vitamins
Vitamins in foods in their active form.
Do not need to be converted.

13. Vitamins Differ in Absorption and Storage
All absorption takes place in the small intestine.
Fat-soluble and water-soluble vitamins differ in:
Absorption
Bioavailability
Absorption – passage of the nutrient after digested into the blood and lymph and body cells.
Bioavailability - proportion of the nutrient that is digested, absorbed and metabolized through normal pathways.

14. Vitamins Differ in Bioavailability
Bioavailability of Vitamins Varies:
Amount in specific food
Preparation (raw, fermented, cooked)
Efficiency of Digestion and Absorption of food
Individual Nutritional Status
Natural or Synthetic in Form!
Fat-soluble vitamins are generally less bioavailable than water-soluble vitamins.
Vitamins from plant foods are generally less bioavailable than those in animal foods.

15. Fat-Soluble Vitamins Stored after Absorbed
Absorption
Attached to proteins in foods, released in the stomach
Absorbed in the duodenum
Packaged in chylomicrons lymph bloodstream
Lack of fat can lead to deficiency. → →
Storage
The liver is the main storage site for vitamin A; to a lesser extent for vitamins K and E.
Vitamin D is mainly stored in the fat and muscle tissue.
Can build up in the body to the point of toxicity

16. Water-Soluble Not Stored after Absorption
Absorbed with water directly into bloodstream
Most absorbed in the duodenum and jejunum
Excretion
Not stored in the body
Excess intake excreted through the urine
Consume adequate amounts daily
Dietary excesses may be harmful.

17. Digesting and Absorbing Vitamins

18. Compounds that Neutralize Free Radicals.
What Are Antioxidants?
Compounds that Neutralize Free Radicals.
What Are Free Radicals?
Unstable organic molecules with unpaired valance electron

19. Free Radicals damage the cells of your body Factors that  free radical production:
Exposure to Ingested Toxins
Exposure to Environmental Pollutants
Excessive UV-A Exposure

20. Oxidative Stress
Oxidative stress - when free radicals accumulate faster than body can metabolize them. Damages DNA and body proteins, alters cell structure.
Excess free radicals = chronic diseases! Including
Heart Disease
Diabetes
Cancer
Parkinson's Disease
Aging
Alzheimer's Disease

22. Antioxidants Neutralize Free Radicals
Include: Vitamin E, C,
Carotenoids, Selenium, Flavonoids.

24. Phytochemical Rich Foods
Phytochemicals are naturally occurring plant compounds that stimulate immune system, interact with hormones to prevent cancers.
Carotenoids
Flavonoids
e.g. Flavonoids Resveratrol
Natural sources of phytochemicals in food always have more health benefits than those from supplements.

26. (indoles)

28. Best Sources of Vitamins
Whole Foods and Nutrient Dense
Fruits, vegetables, whole grains and dairy.
All are rich in vitamins, phytochemicals, antioxidants, and fiber
Dietary Guidelines for Americans Rec:
Eat a wide variety of foods from each food group, with ample amounts of vitamin-rich fruits, vegetables, whole grains, and dairy foods.
Most people should not need supplements.

29. Vitamins Can Be Destroyed by: Cooking or Storage
Exposure to Oxygen
Water-Soluble Vitamins
Vitamins A, E, and K
Exposure to Ultraviolet (UV) Light
Riboflavin (B2)
Beta-carotene (A) and vitamin C

30. Vitamins Can Altered by Prepartation
Water
Most Water-Soluble vitamins – leach into H2O
Changes in pH
Thiamin and Vitamin C
Heat
Most water-soluble, esply vitamin C
Vegetables and fruits begin to lose their vitamins almost immediately after being harvested
Some preparation and storage accelerate vitamin loss.
Fat-soluble vitamins more stable.

31. Vitamin Toxicity Vitamin toxicity (hypervitaminosis) is Very Rare
Ingesting excess vitamins => tissue saturation
Can damage cells.
From supplements (megadoses); cannot occur from eating whole foods.

33. WHY are some Foods Fortified with Vitamins?
Fortified foods: Addition of nutrients by manufacturers, often by FDA regulation:
For Low Quality food – to Replace nutrients that were taken out of the original food source.
Prevent or correct dietary deficiencies
Ensure adequate intake – for those who know absolutely nothing about good food : )
Enrichment ~ Fortification.
Fortification can contribute to health risks.
Lead to vitamin excess
Displace nutrient-rich foods (i.e. you forget to eat real, nutritious healthy life giving foods!)

34. Retinol, Retinal, Retinoic Aacid
Vitamin A
Vitamin A is a Family of fat-soluble Retinoids:
Retinol, Retinal, Retinoic Aacid
Retinol
Retinal
Retinoic Acid
Animal foods
Stored in Body
Function: Reproduction
Found in plants
Retinal = Vision
Retinoic = Regulates growth

35. Carotenoids
Are pigmented molecules in plants that give intense orange, yellow and even red colors to a variety of fruits and vegetables.
The carotenes that act as antioxidants are:
alpha carotene
beta carotene
lycopene

36. Beta-Carotene
A very important Carotenoid in Human Nutrition; a pigment deep orange/yellow (e.g. carrots and pumpkin).
The human body has 2 functions for carotenes:
It turns it into Vitamin A % of carotenes
It turns it into an antioxidant. 60% of carotenes

37. Lycopene Bright Red carotene phytochemical.
Tomatoes are a perfect example.
Watermelon, papayas, guava
pink grapefruit.
Also in asparagus, brown beans
and parsley
Not in:
Cherries, Strawberries
or Red Bell Peppers.
Unlike beta carotene, it cannot convert into vitamin A.

38. Vitamin A Absorption and Transport
Vit A absorbed by active transport with bile & micelles.
Packaged into chylomicrons and enter lymph.
Retinoic acid is attached to albumin.
Stored in the liver!
Beta-carotene absorbed by passive diffusion
Reduced with high fiber intake : (
Improved in cooked foods : )

39. Body Functions of Vitamin A
Participates in:
Vision
Gene Transcription and Translation (Pro-Syn)
Cell Differentiation
Reproduction
Bone health
A healthy immune system
+ help fights cancer - Carotenoids are antioxidants.

40. Vitamin A and Your Eyesight Assists your Eyes in 3 major ways:
Prevents Night Blindness
Prevents Cataracts (like Vitamin C)
Preserve Eyesight throughout life

41. Retinal and Its Role in Vision
Night Blindness
Rods are photoreceptors for black and white vision in the retina
The protein opsin and retinal need to combine in order
For rods to function properly.

42. Cataracts
2) Cataracts The lens of the eye becomes cloudy, impairs vision.
From the Latin word catracta, meaning “waterfall”, as your vision is
as if you are looking through one.
Vitamins C and E lutein and zeaxanthin lower cataract risk.

43. Macular Degeneration 3) Macular Degeneration
Involves the destruction of the macula lutea in center of retina where most of the cones (for color vision) reside.
Protect with Vitamins C, E, beta-carotene, zinc and copper

45. Daily Needs—Vitamin A Males: 900 μg and Females: 700 μg retinol
UL: 3,000 μg
Beta-carotene: 3 to 6 mg daily
Excessive preformed A can be toxic.
However, cannot be toxic levels from eating foods rich in vitamins, only from supplements.
>15,000 μg can cause symptoms of toxicity.
Hypervitaminosis A may lead to liver damage and death!
Carotenoids in foods cannot be toxic, excess carotenoids can cause carotenodermia

46. Vitamin A Deficiency Chronic Deficiency => Night Blindness.
Prolonged deficiency => Xerophthalmia – pathologic dryness of conjunctiva and cornea of eye.
Deficiency can lead to keratinization of epidermis
Epithelial cells cannot secrete mucus and unable to function properly, promoting infection.

47. Vitamin D The “Sunshine Vitamin" Need two things!
1) Ultraviolet (UV) rays.
2) Form of Cholesterol in the skin.
All your vitamin D needs can be met by exposure to sunlight : )
Considered a prohormone - Found in two forms:
Cholecalciferol (vitamin D3) = in our skin and in animal foods
2) Ergocalciferol (vitamin D2) = in plants & dietary supplements

48. The Chemical Structure of Vitamin D

49. The story of Vitamin D ACTIVE FORM Cholecalciferol (Vit D3)
UV B
Light
UV B
Light
UV Light +
Epidermis of Skin
7-dehydrocholesterol
Dermis of Skin
Cholecalciferol
(Vit D3)
Your cells only make Vitamin D if UV B stimulation is adequate (~20 min/day)
“Calcidiol”
25-Hydroxycholecalciferol
(25-Hydroxy Vit D3)
Allow your healthy Liver to process Vit D3 into Calcidiol.
Allow your healthy Kidneys to process Calcidiol into the
most active form, Calcitriol.
ACTIVE FORM
“Calcitriol”
1,25-Hydroxycholecalciferol
(1,25-Hydroxy Vit D3)

50. Great Food Sources of Vitamin D
Worlds Healthiest Foods for Vitamin D
Food
Serving Size
Cal
Amount (IU)
DRI/DV (%)
Nutrient Density
Salmon
4 oz
157.6
511.43
128
14.6
Sardines
3.20 oz
188.7
175.09 44
4.2
Milk
74.4
62.22 16
3.8
Tuna
147.4
92.99 23
2.8
Eggs
1 each
77.5
43.50 11
2.5
Mushrooms
½ cup
40.6
20.30 5
2.2

51. Metabolic Functions of Vitamin D
Bone Growth
Calcitriol  Ca2+ and PO43- absorption.
Balances Osteoblasts and Osteoclasts actions.
Powerful stimulator of Immune System
Reduces Autoimmune Disorders
Prevent Diabetes Mellitus Type 1 by 50% in adults
Type 2 Diabetes assoc with low blood Vit D levels.
Role in Blood Pressure regulation
Significant role in Mood: Lack of D => Depression

52. Daily Needs - Vitamin D
Cells called Melanocytes in epidermis of skin make the dark pigment Melanin – makes you tan after sun exposure – then it protects you like natural suncreen! The darker your skin, the more sun exposure you require to have adequate vitamin D production.
Sunlight intensity during winter in some locations is not sufficient to make enough vitamin D.

53. Daily Needs Vitamin D
Adults: 15 to 20 μg (600 to 800 IU)/day Upper limit (UL) ~ 100 μg (4,000 IU) Children: 15 μg per day UL: 50 μg (2,000 IU)
High intake - loss of appetite, nausea, vomiting, and constipation.
Hypervitaminosis D can lead to hypercalcemia and calcium deposits in vital organs.
Too-high levels are very rarely caused by food intake or overexposure to the sun.

54. Vitamin D Deficiency Rickets in children
Inadequately mineralization causing weak bones.
 milk consumption, fear of skin cancer from sun exposure, and air pollution
Osteomalacia adult equivalent of rickets
Osteoporosis: Significant loss in Bone Density leads to increased fractures!
Muscle and bone weakness and pain

55. Synthetic form in supplements only ½ as active.
Vitamin E
Alpha-tocopherol most active form in body.
Synthetic form in supplements only ½ as active.

56. Vitamin E

57. Vitamin E Absorption and Transport
Absorbed with bile and micelles
Into chylomicrons ⟶ lymph ⟶ blood ⟶ liver
90% vitamin E stored in Adipose tissue.
Metabolic Functions of Vitamin E
Acts as an Anticoagulant, inhibiting formation of harmful clots inside bloodstream.

58. Metabolic Functions of Vitamin E
Powerful Antioxidant
Protects cell membranes; prevents oxidation
of LDL cholesterol

59. Daily Needs—Vitamin E Adults: 15 mg of alph-tocopherol.
UL: 1,000 mg/day

60. Vitamin E Toxicity and Deficiency
No risk of too much vitamin E from food sources! Too much synthetic form may risk of a hemorrhage.
Deficiency Symptoms in Adults
Mild Anemia, Fragile RBCs
Neurological Damage
Disorders related to Reproduction and Infertility
Age spots, Cataracts
Muscle, liver, bone marrow brain abnormalities
Decrease in Sex Drive
Significantly more free radical damage to cell membranes

61. Vitamin K 3 forms of vitamin K
Menaquinone from intestinal bacteria. K1
Phylloquinone is found in green plants. K2
Menadione is the synthetic form

62. Vitamin K Absorption and Transport
Most absorbed in Jejunum.
We only get ~10% vitamin K from our bacteria. : (
Into chylomicrons and to liver.
When a diet is deficient in vitamin K storage forms are transported by VLDL, LDL, and HDL.
Stored mostly in liver

63. Metabolic Functions of Vitamin K1
Vitamin K1 Promotes Blood Clotting Involved in synthesizing 4 blood-clotting factors!

64. Natural Foods Rich in Vitamin K1 and K2
1) Green Leafy Vegetables (Kale) ½ c: 444 mcg (over 100% DV)
2) Natto (Fermented soy) 2 oz: 500 mcg (over 100% DV)
3) Spring Onions (Scallions) ½ c: 103 mcg (over 100% DV)
4) Brussels Sprouts ½ c: 78 mcg (98% DV)
5) Cabbage ½ cup: 82 mcg (over 100% DV)
6) Broccoli ½ c: 46 mcg (58% DV)
7) Dairy (Fermented) ½ c: 10 mcg (10% DV)
8) Prunes ½ c: 52 mcg (65% DV)
9) Cucumbers 1 med 49 mcg (61% DV)
10) Dried basil 1 Tbsp: 36 mcg (45% DV)

65. Natural Foods Rich in VitaminK2

66. Metabolic Functions of Vitamin K2
Vitamin K2 Activate 2 crucial Proteins for Ca2+
Activates Osteocalcin protein
Activates Matrix Gla Protein (MGP)

68. Daily Needs—Vitamin K Adults: Men: 120 μg/day, Women: 90 μg/day
No known adverse Toxicity
If on anticoagulant medications should keep vitamin K intake consistent! Changes in intake can increase or decrease drug effectiveness.
Deficiency
Heart Disease and Vitamin K deficiency go hand in hand!
Deficiency severe enough to affect blood clotting is extremely rare.

69. Are Vitamin Supplements Necessary for Good Health?
*Supplements can't be removed unless they have been shown to be unsafe or cause harm.
How to choose a supplement
Read the label carefully.

70. Vitamins and Good Health
Will be helpful if your diet is Lacking. Also for:
Pregnant and lactating women
Older individuals who need vitamin B12
Those who lack dietary vitamin D or sun exposure
Vegetarians and Vegans
Those with food allergies or lactose intolerance
Individuals who abuse alcohol