Nutrition CH 8

Water Soluble VS Fat Soluble

Fat Soluble:

• Excess in liver

• Less frequently (every other day)

• Higher risk of toxicity

Water Soluble:

• Excess in urine

• Need daily amounts

• Lower risk of toxicity

B Vitamins Overall Function:

Serve as coenzymes in energy metabolism

Bioavailability of vitamins in foods depends on:

• % of the vitamin or mineral available to the body

• Food preparation methods (Decrease cooking)

• Fresh VS processed (Decrease)

List of Fat Soluble Vitamins:

A, D, E, K

Vitamin A Functions:

• Antioxidant

• B-Carotene

  • Vision, fetal development, healthy cells, mucous membranes

  • Retinol Retinal

Vitamin A Foods:

Deep colors; green, red, orange, leafy greens, cantaloupe, mango, butternut squash

Retinol retinal:

Night blindness, permanent blindness (type 2 can cause permanent blindness)

B-Carotene goes with what vitamin?

Vitamin A

Vitamin D Function:

• Required for the absorption of calcium/phosphorus in GI tract

• Strong bones/teeth

This vitamin requires 20 minutes of sun per day:

• sunlight makes cholesterol (precursor)

Vitamin D

Vitamin D Food Sources:

All dairy

Vitamin E Function:

Antioxidant

Vitamin E Foods:

Vegetable oils (soybean, cotton seed, corn)

Vitamin K Function:

Blood clotting

Newborns at birth get this kind of vitamin injection:

Vitamin K

Osteocalcin

Bone protein (goes with Vitamin K)

Energy Metabolism

Water soluble

Thiamin Acronym:

TPP (__________ pyrophosphate)

Thiamin Function:

Pyruvate -> Acetyl CoA

Thiamin Foods:

Pork products, whole grains

Riboflavin Acronym:

FAD and FMD

(_________ adenine dinucleotide)

Riboflavin:

Milk is sold in opaque or cardboard - not glass - to prevent breakdown by UV light

Riboflavin Foods:

Whole grains and dairy

Niacin Acronym:

NAD and NADP

(_____________ adenine dinucleotide)

Niacin Foods:

Whole grains and meats/protein foods

Vitamin C Functions:

• Collagen

• Antioxidant

Vitamin C Foods:

Peppers, citrus, berries

Vitamin B6 Acronym:

PLP (pyridoxal phosphate)

Vitamin B6 is strored in…

Muscle tissue

Folate Acronym:

THFA (tetrahyrdofolic acid)

Folate Functions:

• Transfers single carbon units

• Growing cell

• pregnancy/reproduction

If a pregnant woman is folate deficient, she will have an…

Increase in neural tube defects (spinal)

Folate Foods:

Leafy green vegetables (beans, legumes), orange/OJ

Vitamin B12 Functions:

• Regenerate the folate coenzymes

• Maintains nerve cells

Vitamin B12 Foods:

Animal foods (dairy, meat, fish, pork, poultry)

These two vitamins are interconnected:

Folate and B12

Most common deficiencys (Anemias):

1. Fe (Iron) deficiency

2. Folate = growing cells 

3. B12 = Pernicious

Fortification:

Commonly eaten processed foods during manufacturing (not naturally present in the food)-” functional foods”

Enrichment:

Addition of specific amounts of vitamins thiamin, riboflavin, niacin, folic acid, and the mineral iron to refined flour & milled grains (thus adding back what was lost in processing)