nutrition exam 4 (water soluble)

how many known vitamins

13

how many water soluble vitamins

9

how many fat soluble vitamins

4

water soluble vitamins are..

absorbed, transported, and eliminated differently

fat soluble vitamins are…

lipid compounds

the nine water soluble vitamins are

eight are B vitamins plus Vitamin C

water soluble vitamins are easily excreted daily so

they are needed daily

most B-vitamins are important for

energy metabolism

vitamin C is a powerful

antioxidant

free radicals can

damage/destroy cell membranes

vitamin C is also called

ascorbic acid

enrichment is

select nutrients added by law (FDA)

nutrients that must be added

B1, B2, B3, folate, and iron

water soluable vitamins are easily destroyed during processing

• water, air, heat, light, acidity

• improper cooking/storage

recommendation to help prevent water soluble vitamin loss from foods

use minimal heat

decrease exposure to light

avoid excess water

avoid alkaline conditions

limit oxidation

thiamin (B1) source

pork, fish, legumes, whole grains, enriched grains

thiamin is easily destroyed during

cooking

excess thiamine is

excreted(urine)

thiamin coenzyme roles

energy metabolism- needed to produce acetylCoA

DNA, RNA, Triglyceride synthesis

thiamin non-coenzymes roles

nerve and muscle function

thiamin deficiency (related to nerve damaging diseases)

beriberi

cerebral beriberi

riboflavin (B2) source

meat, dairy products, enriched foods

riboflavin is destroyed by

excessive light

ex: milk exposed to light

riboflavin function

energy metabolism (FADH)

activates other vitamins to work

protection of viological membranes

Riboflavin deficiency signs and symptoms

cheilosis, glossitis, and stomatitis (various mouth inflamations)

riboflavin deficiency can cause

ariboflavinosis

niacin source

liver, poultry, fish, whole grain, enriched gains

niacin stability

not easily destroyed

niacin bioavailability

greater from animal sources

niacin function

energy metabolism

DNA synthesis and repair

help in making cholesterol

high niacin intake

decrease LDL cholesterol, increase HDL (medical use only)

supplements: flushing, redness in face (“niacin flush“) liber damage

niacin deficiency

pellagra “rough skin“

what are the 4D’s of pellagra

dermatitis, dementia, diarrhea, death

niacin supplements can lead to

toxicity

pantothenic acid source

almost every plant and animal tissue

pantothenic acid is easily destroyed by

heat

pantothenic acid roles

energy metabolism(breaking down fats)

possible increase in HDL, lower LDL

pantothenic acid deficiencies are

rare

what is a pantothenic acid deficiency

burning feet syndrome (numbness, burning in hand and feet)

vitamin B6 source

plant and animal source

fortified food

vitamin B5 stability

destroyed by prolonged heating and freezing

vitamin B6 coenzyme function

transamination of AAs

synthesis of neurotransmitters, hemoglobin

critical for metabolism of amino acids

vitamin B6 deficency

microcytic hypochromic anemia

• RBCs are small and pale

• cheilosis, glossitis, stomatitis (like riboflavin)

vitamin B6 storage

small storage

• liver and muscle

• toxicity- supplementation; nerve damage in legs, feet and hands

biotin source

diet: eggs and nuts

bacteria in large intestines (we make)

biotin bioavailability

avidin- protein in eggs that bind with biotin, less available for absorption

biotin function

energy metabolism

gluconeogenesis

cell growth and development

biotin deficiencies

rare

large quantities of raw egg whites

depression, hallucinations, skin irritations, hair loss, seizures

folate two forms

folate/folacin: food source, less stable

folic acid: supplementation and fortification, more stable

folate source

green leafy vegetables, legumes, enriched foods

folate is destroyed by

excessive heat, light, oxygen

folate roles

synthesis of some amino acids

synthesis of DNA and RNA

prevention of neural tube defects

folate intake is recommended for

any women of childbearing age

folate bioavailability

better from supplements and enriched foods

dietary folate equivalents (DFE)

folate deficiency

megaloblastic macrocytic anemia-large, immature RBCs

who is at risk for folate deficiency

alcohlics

elderly

vitamin B12 is only made by

microorganisms

vitamin B12 sources

role of microorganisms

fortification

most found in animal products

vitamin B12 absorption

intrinsic factor- produced by cells in stomach for B12 absorption in small intestine later

vitamin B12 function

energy metabolism

vitamin B12 primary deficiency

vegans

vitamin B12 secondary deficiency

lack of intrinsic factor

vitamin B12 deficiency

pernicious anemia

• megablastic macrocytic anemia

• severe neurological damage

vitamin C is a

critical antioxidant

vitamin C can be made from

glucose by all plants and most animals

(humans are without this capability)

vitamin C roles

antioxidant

collagen production

synthesis of neurotransmitters and hormones

protects cells from free radicals

vitamin C has bioavailability of

iron, copper and chromium

vitamin C works with

vitamin E to strengthen immune function

vitamin C deficiency

scurvy

rare in US (except alcoholics)

vitamin C toxicity

diarrhea, kidney stones, stomach acid, stomach upset, ulceration in GI