Water-soluble Vitamins

What are water soluble vitamins?

Vitamin C, B Vitamins → Riboflavin,Niacin,Folate, B12, B6, Pantothenic acid

B vitamin function in general

con-enzymes in metabolism, they help in energy release, protein synthesis, and cell replication

Thiamin

Is necessary for metabolism of carbs and branched-chain amino acids and for the function of the nervous system

Food sources of thiamin 

Sunflower seeds, Total cereal, Ham, Green Peas, Orange juice

What can lower the thiamin in a body? (Enzymes etc.)

Thiamin antagonists, thiaminase enzymes (in some fish), and compounds that oxidize thiamin (in brussels sprouts, coffee, tea, blueberries, and red cabbage)

What is the RDA levels of Thiamin

Men → 1.2mg/day

Women → 1.1 mg/day

What is the DV for thiamin

1.2 mg

What is the average daily intake value for thiamin

Men → 1.9 mg/day

Women → 1.4 mg/day

Thiamin deficiency

Beriberi, both wet and dry, can lead to enlarged hear, heart failure, muscular weakness, pain, apathy, poor short-term memory, confusion, irritability, fiduciary walking, paralysis, anorexia, weight loss

Riboflavin

It is a part of 2 coenzymes of energy metabolism. It activates Niacin tryptophan, B-6 conenzyme, and folate metabolite. Also can function as an antioxidant

Foods with Riboflavin

Beef liver, milk products, Cheerios, pork chop

What is the RDA for riboflavin

Men → 1.3 mg/day

Women → 1.1 mg/day

What is the daily value for riboflavin?

1.3 mg

Riboflavin deficiency

Cracks and redness at the corners of the mouth. The tongue is painful and smooth, sore throat, inflamed eyes and lids, skin rashes, gravity bite to light

Niacin

Can be Nicotinic acid or nicotinamide which both are used to synthesize niacin coenzymes → NAD+ and NADP+. These are necessary for the metabolism of carbs, proteins, fats, and alcohol.

Foods with Niacin

Chicken, wheat bran, tuna, potato.

What amino acid can niacin be synthesized from?

60 mg of tryptophan is needed for one mg of niacin. This process requires the presence of riboflavin and vitamin B-6 to be made. 10mg of Tryptophan is made from 1g of protein.

What is the RDA for niacin?

Men → 16 mg/day

Women → 14mg/day

what is the Daily value of niacin?

16 mg/day

what is the UL for niacin?

35 mg/day from niacin supplements and fortifided foods

Niacin deficiency

Pellagra which has flaky skin rashes when exposed to sunlight, depression, apathy, fatigue, loss of memory, headache, diarrhea, abdominal pain, vomiting and a swollen smooth tongue. Tongue is a bright red or black

Niacin toxicity

Can present with painful flushes, hives, and rashes. Leads to excessive sweating, blurred vision, liver damage, or impaired glucose tolerance

Folate

refers to forms found in food, these are involved in DNA synthesis, methylation, amino acid metabolism, and formation of serotonin, nerepinephrine, and dopamine.

Folic acid

Is a synthetic form of folate that is found in supplements and fortifited foods. Same functions as folate.

What can folate reduce and maintain?

Folate may maintain normal blood pressure leading to a reduced risk of stroke

Foods high in Folate

Liver, legumes, leafy green vegetables. High in lentils and edamame

Folate is very susceptible to destruction in what conditions?

Heat, oxidation, UV light, and most processing and preparation

What vitamin can protect folate from oxidation?

Vitamin C

What is the RDA value for folate?

400 μg/day

What is the daily value of folate?

400 μg/day

What is the UL value of folic acid?

1000 μg/day

Neural tube defects

Due to deficiencies in folate and genetic predisposition, leads to the failure in development of the spinal cord or brain. Conditions are spina bifida and anencephaly

Spina bifida

A common neural tube defect which leaves babies paralysis, hydrocephalus, and/or learning disabilities. The spinal fluid extends and grows out of the back bone.

Anencephaly

A neural tube defect which leaves a baby without a brain. They die short

Folate Deficiency

Anemia, smooth and red tongue, depression, mental confusion, weakness, satiety, irritability, headache,

Folate toxicity

masks vitamin B12 deficiency symptom

Vitamin B12

closely related to folate, cell replication, maintains nerve sheaths, requires intrinsic factor, only in animal foods

Food with high Vitamin B12

Clam chowder, oysters, liver, soy milk

What are the RDA for vitamin B-12

2.4 μg/day

What is the daily value for vitamin B-12?

2.4μg/day

Vitamin B-12 interaction at the mouth

R-protein is formed

Vitamin B-12 interaction at the stomach

HCL and pepsin separate the B-12 from the food → B-12 binds with the R-protein. Parietal cells secrete intrinsic factor

Vitamin B-12 interaction at the small intestine

Trypsin from the pancreas releases R-protein from the vitamin B-12. Vitamin B-12 links with the intrinsic factor from the stomach

Vitamin B-12 interaction at the Ileum

Vitamin B-12 bonded with intrinsic factor complex will absorb into the blood and binds to transport protein transcobalamin II

Vitamin B-12 interaction at the liver

Vitamin B-12 is stored

Vitamin B-12 deficiency

Pernicious anemia, Megaloblastic anemia, neurological changes and nerve degeneration, and an elevated plasma homocysteine concentrations →increasing risk of heart attacks and stokes

What factors make people more susceptible to Vitamin B-12 Deficiency

Elderly, malabsorption syndrome, vegetarians, vegans, infants born to vegetarian or vegan mothers

Vitamin B-6 functions

helps the metabolism of amino acids and folate. It helps release glucose from glycogen to maintain a good glucose concentration. supporting normal immune function, gene expression, preventing colon cancer, and reducing inflammation according from CVD, diabetes, and rheumatoid arthritis

What can Vitamin B-6 synthesize?

Heme, histamine, neurotransmitters like serotonin and dopamine, and niacin.

Foods high in Vitamin B-6

Oatmeal, pinto beans, banana, potatoes

What is the RDA for Vitamin B-6?

1.3 mg/day for adults below 50

Men over 50 → 1.7mg/day

Women over 50 → 1.5 mg/day

What is the daily value for Vitamin B-6?

1.7 mg/day

What is the UL for vitamin B-6

100 mg/day

Vitamin B-6 deficiency

Anemia, depression, confusion, convulsions, greasy, scaly, dermatitis

Vitamin B-6 toxicity

depression, satiety, irritability, headaches, nerve damage, numbness, muscle weakness → inability to walk and skin lesions

Vitamin C function

Also called Ascorbic acid, it is an antioxidant that can play as a connective tissue, antioxidant, immune support, and aids in iron absorption 

How does vitamin C aid in immune function

Reduces the destruction of white blood cells

How does vitamin C aid in antioxidant activity

Donates electrons to free redicals

How does vitamin C aid in Iron absorption

facilitates absorption of nonheme iron

Foods rich in Vitamin C

Citrus fruits, peppers, green vegetables. Highest in guava and red pepper

what are the RDA values for Vitamin C

Men →90mg/day

Women →75mg/day

Smokers → 35mg/day

What is the daily value for Vitamin C

90mg

what is the UL for vitamin C

2,000mg/day

Vitamin C deficiency

Scurvy leads to fatigue, pinpoint hemorrhages, gums and joints bleed, impaired wound healing, bone pain, fractures, diarrhea, depression

Vitamin D toxicity

nausea, abdominal cramps, diarrhea, rashes, bloating, stomach inflammation, diarrhea, kidney stone, and interference with medical tests

B vitamins give us energy? True or false

False, the citric acid cycle allows B vitamins to release energy from the carbs, fats, and proteins but they themselves do not provide energy

Downsides to supplements

Lack fiber, phytochemical, limited amounts in the nutrients, potential for toxicity

Supplements are defined as?

supplement as intending to provide a vitamin, mineral, and amino acids, herb, botanical, plant extract, or a combination of any of the above.

Menstruating women need what vitamin from supplements?

Iron

Pregnant or breastfeeding women need what vitamin from supplements?

folate

Vegans need what vitamins from supplements

Iron,zinc, vitamin D, vitamin B-12

Newborns and infants need what vitamin from supplements

vitamin K

Infants and young children need what vitamin from supplements

fluoride

people with limited sun exposure need what vitamin from supplements

vitamin D

people with low dairy intake need what vitamin from supplements

calcium and vitamin D