water soluble vitamins

grain

bran around the kernel is rich in nutrients and fiber.

endosperm contains starch and proteins

germ is the seed that grows into a whole wheat plant, rich in vitamins and minerals

refined flour

finely ground endosperm that is usually enriched with nutrients and bleached for whiteness

wheat flour

any flour made from the endosperm of the wheat kernel

whole wheat

made from the whole wheat grain.

nutrients lost during whole grain processing

-B vitamins

- iron

- fiber

- phytochemicals

nutrients enriched back in

- thiamin

- riboflavin

- niacin

- folic acid

- iron

Thiamin (B1)

Coenzyme in energy metabolism and nerve function.

thiamin phosphate promotes the conversion of pyruvate to acetyl CoA

thiamin phosphate (TTP)

coenzyme form of thiamin phosphate

thiamin sources

pork (richest form)

whole/enriched grains

thiamin deficiencies

Dry beriberi; Wet beriberi; Wernicke-Korsakoff syndrome

dry beriberi

thiamin deficiency causing muscle weakness and nerve degeneration

wet beriberi

thiamin deficiency affecting the cardiovascular system; as well as edema (body fluid)

Wernicke-Korsakoff syndrome

brain disorder due to thiamin deficiency; often seen in alcoholics; causes memory loss and confusion

The risk of thiamin deficiency is doubled in _____.

alcoholics

Riboflavin (B2)

- coenzyme in energy metabolism (FAD, FMN)

- enhances the function of other B vitamins including niacin and vitamin B12

flavin adenine dinucleotide (FAD)

coenzyme derived from riboflavin; involved in energy metabolism and redox reactions.

riboflavin sources

-milk and yogurt

-enriched grains

-meats

-leafy greens

riboflavin deficiency

ariboflavinosis - cracks and redness of the lips and corners of the mouth, swelling of the mouth and sore throat

riboflavin risks

poor diet, no dairy intake

Niacin B3

two active forms

- nicotinic acid

- nicotinamide

niacin functions

two coenzyme forms - metabolic reactions

- NAD and NADP

nicotinamide adenine dinucleotide (NAD+)

coenzyme from niacin used to carry hydrogens and their electrons in metabolism

Niacin sources

can be synthesized from tryptophan

- protein foods

- enriched grains

- peanuts

niacin toxicity

Niacin flush, liver damage, impaired glucose tolerance

Niacin deficiency

pellagra: dermatitis, diarrhea, dementia, death

seen in low protein diets that center in corn

niacin at risks

corn based diets and alcoholism

vitamin B6

Pyridoxine - plants

pyridoxal and pyridoxamine: animal sources

co enznyme form PLP

pyridoxal phosphate (PLP)

coenzyme form of B6; involved in amino acid metabolism and neurotransmitter symptoms

Vitamin B6 functions

- amino acid metabolism

---- creates non-essential amino acids

- fat and carb metabolism

- glycogen breakdown

- makes hemoglobin

- neurotransmitter synthesis

vitamin b6 sources

meats, fish, poultry, potatoes, bananas

vitamin B6 deficiency

sore tongue, skin inflammation, depression, confusion, anemia

vitamin b6 toxicity

nerve damage, difficulty walking, tingling in legs and feet, GI issues

Folate

naturally occurring = folate

synthetic form found in foods/supplements = folic acid

folate functions

coenzyme, tetrahydrofolate (THF) involved in DNA synthesis

- participates in the metabolism of vitamin B12

- help red blood cells divide and increase in adequate numbers

B12 and folate is needed for conversion of _______ to _______, which lowers risk for CVD

homocysteine to methionine

how folate and B12 work together

both required to convert homocysteine to methionine

folate is activated by B12

deficiency in one can mimic deficiency in other

folate sources

enriched grains, green vegetables, legumes, liver, orange juice

synthetic folic acid is absorbed _________ than

1.7x more efficiently; folate

folate deficiency

neural tube defects

---spinal bifidal

---anencephaly

- macrocytic anemia

neural tube defects

birth defects of the brain, spine, or spinal cord

spinal bifida

birth defect where spinal cord is malformed and lacks the protective membrane coat

anencephaly

defect that results in absence of major parts of the brain and spinal cord

macrocytic anemia

A form of anemia characterized by large, immature red blood cells

folate toxicity

masks vitamin b12 deficiency symptoms, risk of cancers

vitamin b12

Also known as Cobalamin.

synthetic form knowns as cyanocobalamin

only water soluble vitamin that can be stored in your body (liver)

vitamin b12 function

DNA synthesis; metabolism of folate; nerve protection; cell synthesis especially red blood cells

vitamin b12 digestion

- in stomach, HCL denatures protein; pepsin starts protein digestions ---> both release b12 from animal protein

- intrinsic factor binds with B12 in your small intestine, where it is absorbed

intrinsic factor

protein secreted in the stomach required for B12 absorption in the small intestine

pernacious anemia

- a form of macrocytic anemia

- unable to produce enough IF and are unable to absorb vitamin b12.

- characterized by large, immature red blood cells.

- MUST receive b12 shots!

Vitamin B12 sources

naturally occurring in animal sources

- meat, fish, shellfish, milk, eggs

synthetic form is found in fortified soy milk, cereals, nutritional yeast

vitamin b12 deficiency

low intake, macrocytic anemia, nerve damage

at risk for vitamin b12 deficiency

elderly, vegans, gastric bypass patients

b vitamins that help lower homocysteine

- folate

- B12

- B6

Biotin

coenzyme for carb, fat and protein metabolism

biotin sources

widely found in foods, nuts and legumes, whole grains, egg yolks

biotin deficiency

rare

- hairloss

- muscle pain

- skin rash

- depression

- lethargy/fatigue

avidin

protein found in raw egg whites that binds biotin, thus preventing absorption of the vitamin

pantothenic acid

forms acetyl CoA

required for energy metabolism (krebs cycle)

pantothenic acid

widespread in foods

destroyed by freezing, canning, and refining process

no deficincies

Vitamin C (ascorbic acid)

antioxidant, collagen synthesis, iron absorption, immune support

sources of vitamin C

citrus fruits, cabbage type veggies, dark green veggies

tomatoes, peppers, potatoes

Hemochromatosis

hereditary disorder with an excessive buildup of iron deposits in the body

- should avoid vitamin C

vitamin C deficiency

Scurvy: bleeding gums, poor wound healing, bruising, frequent infections

Vitamin C toxicity

nausea, diarrhea, interferes with some meds

choline

aids in healthy cells/nerves and transportation

body doesnt make enough for daily needs

choline deficiency

linked to neural tube defects

choline toxicity

hypotension

choline sources

milk, liver, eggs, wheat germ, peanuts

Carnitine

utilize fat

animal sources

lipoic acid

helps cells generate energy

role in obesity

inositol

found in plant foods

cell membranes health