Nutrition Vitamins

Vitamins

Organic, essential nutrients required in tiny amounts to perform specific functions that promote growth, reproduction, or the maintenance of health.

Bioavailability

The amount of a vitamin that is absorbed and used by the body.

Water-soluble vitamins

Vitamins B and C that absorb directly into the blood and are not stored in the body.

Fat-soluble vitamins

Vitamins A, D, E, and K that are absorbed first into the lymph before entering the blood and can be stored in body fat.

Deficiency diseases

Health issues that arise due to inadequate intake of essential vitamins.

Thiamine (Vitamin B1)

Necessary for metabolism and part of the coenzyme TPP that assists in the conversion of pyruvate to acetyl CoA (part of nerve cell)

Recommended Dietary Allowance of Thiamine

men: 1.2 mg/day women: 1.1mg/day

Wet Beriberi

thiamine deficiency that can lead to edema and heart irregularities.

Riboflavin (Vitamin B2)

A coenzyme that helps produce ATP and makes up FAD.

Ariboflavinosis

A deficiency of riboflavin, characterized by sores in the mouth and inflamed tongue.

Niacin (Vitamin B3)

A vitamin that acts as a coenzyme in ATP production and makes up NAD. can be synthesized from the amino acid tryptophan.

Pellagra

niacin deficiency characterized by the 4 D's: diarrhea, dermatitis, dementia, and death.

Biotin (Vitamin B7)

coenzyme important for the Krebs cycle and the transport of carbon dioxide, role in gluconeogenesis, fatty acid synthesis, breakdown fatty and amino acids

Pantothenic Acid (Vitamin B5)

Part of coenzyme A and plays a critical role in metabolism.

Vitamin B6

Involved in amino acid metabolism and needed for the synthesis of neurotransmitters.

Folate (Vitamin B9)

Critical for DNA synthesis and red blood cell formation, especially important during pregnancy.

Folate deficiency

Can lead to neural tube defects in infants; impaired cell division and protein synthesis

Vitamin B12

derived from animal products

B Vitamins’ role in metabolic processes

They are important for metabolic processes and the production of ATP, though they do not provide energy in the form of calories.

What does B12 do?

activate folate, synthesize DNA, maintain sheath that surrounds and protects nerve fibers, promotes normal growth

Vitamin structure

individual units, not linked together

Vitamins function

assist enzymes that break down carbs, fats, proteins

What does Bioavailability of a vitamin depend on?

efficiency of digestion and time thru GI tract, previous nutrient intake and status, method of food prep, source of nutrient

What are 5 ways to minimize vitamin loss

freeze/refrigerate asap, store in airtight containers, rinse before cutting, microwave/steam grill, avoid high temps/long cook times

sources of thiamine

nuts, legumes, pork, poultry, whole grains

Dry Beriberi

impaired growth and development, weakness

Recommended Dietary Allowance for Riboflavin

men: 1.3 mg/day women: 1.1 mg/day

sources of riboflavin

milk products, whole grains, fortified or enriched grains, liver

Ariboflavinosis

riboflavin deficiency characterized by sores in the mouth and inflamed tongue and lips, painful mouth

Recommended Dietary Allowance of Niacin

men: 16 mg NE/day women:14 mg NE/day

sources of Niacin

milk, eggs, meat, poultry, fish, whole grain, fortified/enriches grains, nuts, and all protein containing foods

soureced of Pantothenic acid

chicken, beef, potatoes, oats, tomatoes, liver, egg yolk, broccoli, whole grains

3 forms of Vitamin B6

pyridoxal, pyridoxine, pyridoxamine

benefits of vitamin B6

improved cognitive performance, immune function, steroid hormone activity

Sources of Vitamin B6

meat, fish, poultry, potatoes, vegetables, fruits

Deficiencies of Vitamin B6

damages nervous system, disrupts synthesis of hemoglobin