Nutrition in Dentistry

M1

NUTRITION

Nutrition is the science that interprets the nutrients and other substances in food in relation to maintenance, growth, reproduction, health, and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism, and excretion.

Key Terms

  • Nutrition: The process of taking food into the body and absorbing the nutrients.

  • Food: Any substance consumed to provide nutritional support for an organism.

  • Nutrients: Substances that promote growth, provide energy, and maintain life.

  • Carbohydrates: Neutral compounds of carbon, hydrogen, and oxygen (e.g., sugars, starches).

  • Protein: Found in food such as meat, cheese, fish, or eggs; necessary for growth and strength.

  • Fats: One of the three nutrients used as energy sources by the body.

  • Water: The basis of the fluids in living organisms.

  • Vitamins: Natural substances necessary for growth and good health.

  • Minerals: Valuable chemical substances formed naturally in the ground.

  • Enzymes: Chemical substances that produce changes in other substances without being altered themselves.

  • Hormones: Chemical substances that regulate the activity of cells or organs.

  • Nutriture: The bodily condition with respect to a specific nutrient (e.g., zinc).

  • Malnutrition: A condition resulting from inadequate or excessive intake of nutrients.

Factors Affecting Food Choices

  1. Biological Determinants:

    • Hunger and satiety influence food intake.

    • Central nervous system regulates hunger and appetite stimulation.

  2. Economic and Physical Determinants:

    • Cost of food and income levels impact diet quality.

    • Higher income may increase food variety but not necessarily quality.

  3. Social Determinants:

    • Social and cultural factors shape food habits.

    • Differences in nutrient intake are observed across social classes.

  4. Meal Patterns:

    • Motivations for eating differ based on the occasion.

  5. Psychological Factors:

    • Stress and emotions influence food choices.

  6. Eating Disorders:

    • Caused by distorted self-image, low self-esteem, and societal pressures.

  7. Consumer Attitudes and Knowledge:

    • Attitudes toward dietary fat have shifted over time.

    • Barriers include lack of knowledge and fear of food wastage.

Historical Development of Nutrition

1. Naturalistic Era (400 B.C.–A.D. 1750)

  • Hippocrates: "Let food be your medicine and medicine be your food."

  • Anaxagoras: Suggested food contains nutrients absorbed by the body.

2. Pre-agricultural Era (3 million years ago)

  • Early humans hunted, fished, and gathered food.

  • Food was consumed raw until the discovery of cooking.

3. Agricultural Era (200–300 years ago)

  • Marked by crop cultivation and animal domestication.

  • Fertile soil enabled agriculture in regions like the Mediterranean and Middle East.

4. Agro-Industrial Era (150 years ago)

  • Combined agricultural and industrial advancements.

  • Development of food preservation, refrigeration, and transportation.

5. Chemical Era (1785–1885)

  • Antoine Lavoisier studied the combustion process and respiration, linking it to nutrition.

6. Biological Era (1901–1950)

  • Studies on metabolism helped understand chronic disease prevention.

  • Marked by integration of biological, social, and environmental sciences.

7. Age of Biotechnology (1960–present)

  • Focuses on genetic modifications and plant biotechnology.

  • Involves three phases: agronomic trait development, crop differentiation, and using plants as factories.

Malnutrition

Malnutrition refers to deficiencies, excesses, or imbalances in nutrient intake. It includes:

  • Undernutrition: Stunting, wasting, underweight, and micronutrient deficiencies.

  • Overnutrition: Overweight, obesity, and diet-related non-communicable diseases.

Causes of Malnutrition

  1. Low Food Intake:

    • Limited food availability or difficulty eating and absorbing nutrients.

    • Mouth problems (e.g., poorly fitting dentures) contribute.

  2. Mental Health Conditions:

    • Includes depression, dementia, schizophrenia, anorexia nervosa.

  3. Social and Mobility Problems:

    • Factors like isolation or physical inability to cook or shop for food.

  4. Digestive Disorders:

    • Poor nutrient absorption despite a healthy diet.

  5. Alcohol Use Disorder:

    • Leads to gastritis and pancreas damage, affecting nutrient intake.

M2: Carbohydrates

Definition

Carbohydrates are organic compounds in the plant kingdom that contain the elements Carbon (C), Hydrogen (H), and Oxygen (O) in a 2:1 ratio of H to O.

They are starches and sugars that furnish the major source of energy and form the bulk of the diet.
The Dietary Guidelines for Americans recommend that carbohydrates make up 45-65% of your total daily calories.

Functions

  1. Chief Source of Energy

    • 1g = 4 kilocalories.

    • Glucose is the primary energy source for body cells and must be kept constant.

    • Sole source of energy for the brain and nerve tissues.

    • As glycogen, it provides energy for heart muscle: requires 10 mg or 70–100 mg/150 ml of blood.

  2. Body Distribution

    • Glycogen in the body: 300–350 g.

    • Liver: 100 g.

    • Cardiac, smooth, skeletal muscles: 200–250 g.

    • Glucose in blood and extracellular fluid: 10–15 g.

    • Provides carbon skeletons for non-essential amino acid synthesis.

  3. Protein Sparer

    • Energy needs take priority.

    • Protein utilization improves with adequate CHO.

    • Caloric deficiency leads to the use of adipose and protein tissues.

  4. Ketone Body Prevention

    • 50 g of CHO/day prevents ketosis.

    • Inadequate CHO leads to rapid fat metabolism, dehydration, Na loss, and ketosis (seen in uncontrolled diabetes).

  5. Regulator of Intestinal Peristalsis

    • Provides bulk (fiber/roughage) aiding elimination.

    • Reduces food waste retention in the colon.

  6. Provides Palatability and Sweetness

  7. Special Functions

    • Constituents of brain and nerve tissues: glucose and galactose.

    • Detoxifies some chemical/bacterial toxins (glucuronic acid).

    • Enhances intestinal CHO absorption (lactose).

Classification of Carbohydrates

  1. Monosaccharides – 1 sugar molecule.

  2. Disaccharides – 2 sugar molecules.

  3. Oligosaccharides – 2–10 sugar molecules.

  4. Polysaccharides – 10+ sugar molecules.

    • Example: Heparin (prevents blood clotting).

Sources of Carbohydrates

  • Sugars.

  • Root crops and vegetables.

  • Milk.

  • Fruits.

  • Cereals and grains.

Clinical Manifestations of Faulty Intake

  1. Inadequate Intake

    • Weight loss.

    • Retarded growth.

    • Low blood sugar levels.

  2. Excessive Intake

    • Gas formation.

    • Gastric mucosa irritation.

    • High blood triglycerides.

    • Obesity.

Diseases Related to Faulty Carbohydrate Metabolism

  • Dental caries.

  • Obesity.

  • Cardiovascular disease.

  • Diabetes mellitus.

  • Galactosemia.

  • Disaccharide intolerance.

M3: Lipids and Fats

Lesson 1: Definition

  • Aid in the absorption of vitamins A, D, E, K.

  • Provide essential fatty acids.

  • Serve as a source of energy, satiety, and insulation.

  • Add flavor to food.

  • Protect vital organs.

Lesson 2: Functions

  1. Simple Lipids

    • Triglycerides: 3 fatty acid molecules + 1 glycerol molecule.

  2. Compound Lipids

    • Example: Lecithin (egg yolk) → hydrolysis → phosphoric acid, choline, glycerol, fatty acids.

  3. Derived Lipids

    • Fatty Acids (Based on Saturation):

      • Saturated: ↑ Cholesterol, LDL (e.g., palm oil, red meat, butter).

      • Monounsaturated: ↓ LDL, no effect on HDL (e.g., olive oil, avocado).

      • Polyunsaturated: Essential fatty acids:

        • Omega-6 (e.g., nuts, seeds).

        • Omega-3 (e.g., tuna, salmon).

      • Trans Fats: ↑ LDL, ↑ cholesterol (e.g., fast food, pastries).

Lesson 3 & 4: Classification and Sources

  • LDL: Less protein, more lipid, deposits fat in arteries.

  • HDL: More protein, less lipid, removes cholesterol from tissues.

Lesson 5: Digestion and Absorption

  • Bile emulsifies fats.

  • Lipase breaks fats into monoglycerides/diglycerides.

Lesson 6: Role in Dental Caries

  • Prevents sugar reduction to acid.

  • Interferes with cariogenic bacteria growth.

M4: Protein

Definition

Proteins are essential macronutrients present in muscles, bones, skin, hair, and tissues. Amino acids are their building blocks.

Importance of Proteins

  1. Growth and RepaiM

    • Base material for protoplasm.

    • Required for cell protein replacement.

  2. Source of Heat and Energy

    • 1 g = 4 kilocalories.

  3. Formation of Essential Compounds

    • Enzymes, hormones, antibodies, hemoglobin.

  4. Regulation of Body Processes

    • Osmotic pressure, buffer action, amphoterism.

  5. Special Functions

    • Contractile, transport, catalytic, hormonal, and immune proteins.

Daily Protein Allowance

  • Net Protein Utilization: 1.12 g/kg body weight

M5 Water

Water constitutes 60-70% of the total body weight of an adult, making it the most abundant constituent of the body. A person can survive weeks without food but only a few days without water. The survival of cells depends on the maintenance of homeostasis, which ensures the correct composition of fluids within each compartment is kept constant.

Health for humans is only possible when the blood is maintained within a narrow pH range of 7.35-7.45. This equilibrium is maintained by buffer systems that prevent shifts in electrolyte patterns.

Chemical Composition of Water

  • Formula: Water consists of two hydrogen atoms and one oxygen atom.

  • The word "water" comes from the Old English wæter, Proto-Germanic watar, or German Wasser—all meaning "water" or "wet."

  • Water is the main compound found in living organisms; approximately 62% of the human body is water.

  • In liquid form, water is transparent and nearly colorless. Large volumes of water and ice appear blue due to weak absorption of red light from the spectrum.

  • States of water:

    1. Liquid - Referred to as water.

    2. Solid - Ice.

    3. Gas - Steam.

    4. Supercritical Fluid - Under certain conditions.

Functions of Water

  1. Universal Medium: Facilitates chemical changes in the body.

  2. Carrier: Assists digestion, absorption, circulation, and excretion.

  3. Regulates Body Temperature: Maintains optimal temperatures through perspiration during heat or fever.

  4. Transport Medium: Distributes nutrients and body substances.

  5. Mechanical Function: Lubricates joints and viscera in the abdominal cavity.

  6. Aids in Elimination: Helps remove waste products from the body.

Water Compartments

  1. Intracellular Fluid (ICF):

    • Located inside/within the cells.

  2. Extracellular Fluid (ECF):

    • Intravascular Water: Found within blood vessels.

    • Interstitial Water: Located between vascular spaces and cells.

    • Transcellular Fluid: Includes cerebrospinal, synovial, aqueous, and vitreous humors.

Homeostasis

  • Definition: Balance between water input and output.

  • Control:

    • The hypothalamus, known as the brain's thirst center, regulates water intake.

  • Electrolytes:

    • Substances that dissociate into ions when placed in water.

    • Active chemicals in body fluids.

    • Charged particles or ions conduct electricity and result from the dissociation of acids, bases, or salts.

Fluid Compartments

  1. Intracellular Fluid (ICF): Fluid inside cells.

  2. Extracellular Fluid (ECF): Includes:

    • Intravascular Fluid: Found within blood vessels.

    • Interstitial Fluid: Surrounds and exists between cells.

    • Transcellular Fluid: Includes cerebrospinal fluid, synovial fluid, and the aqueous/vitreous humor.

Regulation of Water Balance

  • Controlled through:

    1. Water Intake.

    2. Fluid Loss: Primarily regulated through kidneys.

Key Hormones in Water Balance

  1. Angiotensin:

    • A peptide hormone causing vasoconstriction and raising blood pressure.

  2. Antidiuretic Hormone (ADH):

    • Conserves fluid by reducing water excretion in urine.

  3. Aldosterone:

    • A steroid hormone managing salt and water balance, influencing blood pressure.

Regulation of pH

  • The human body balances acidity and alkalinity through buffer systems.

  • Acids: Compounds releasing H+ ions in solutions.

  • Bases: Substances reducing H+ ion concentrations, such as ammonia (NH3).

Buffer Systems:

  1. Bicarbonate (HCO3): Maintains pH stability.

  2. Phosphate (PO4): Buffers body fluids.

  3. Protein Buffers: Includes hemoglobin (in RBCs) and plasma proteins.

M6: Energy

Lesson 1: Energy

  • Definition: Energy can be defined as the capacity for doing work. Any change in the universe requires energy.

Types of Energy

  1. Kinetic Energy: Energy associated with motion.

  2. Potential Energy:

    • Stored in the location of matter.

    • Includes chemical energy stored in molecular structures.

Energy can be converted from one form to another.

Lesson 2: Energy Metabolism

  • Definition: The sum of processes by which the body handles a particular substance.

  • Scientists studying energy metabolism analyze processes that handle energy in the body.

Energy-Giving Nutrients

  1. Carbohydrates

  2. Protein

  3. Fats

Bioenergetics

  • The study of how organisms manage their energy resources via metabolic pathways.

  • Focuses on how macromolecules (fats, proteins, carbohydrates) break down to provide usable energy for growth, repair, and physical activity.

  • Categorized as:

    1. Catabolic Pathways: Breakdown processes releasing energy.

    2. Anabolic Pathways: Building processes requiring energy.

Lesson 3: Importance of Energy

  • Energy is necessary for life, enabling living organisms to function, grow, and adapt.

  • It powers daily tasks and ensures modern living conveniences.

Metabolism

  • A set of chemical reactions enabling cells to live, grow, and divide.

  • Classified as:

    1. Catabolism: Obtaining energy and reducing power from nutrients.

    2. Anabolism: Producing new cell components, requiring energy.

Key Metabolic Pathways

  1. Glycolysis: Oxidation of glucose to obtain ATP.

  2. Citric Acid Cycle (Krebs Cycle): Oxidation of acetyl-CoA for GTP and valuable intermediates.

  3. Oxidative Phosphorylation: Electron disposal from glycolysis and Krebs cycle, storing energy as ATP.

  4. Pentose Phosphate Pathway: Synthesis of pentoses and release of reducing power for anabolic reactions.

  5. Urea Cycle: Disposal of NH4+ in less toxic forms.

  6. Fatty Acid β-Oxidation: Breakdown of fatty acids into acetyl-CoA for the Krebs cycle.

  7. Gluconeogenesis: Glucose synthesis from smaller precursors for brain use.

Lesson 5: Maintenance of Body

Factors Affecting Heat Loss and Production

  • Thermoregulation:

    • Managed by the hypothalamus, controlling heat production and dissipation.

    • Heat loss occurs through conduction, convection, radiation, and evaporation.

  • Key Influences:

    • Skin Temperature: Affects heat exchange with surroundings.

    • Humidity: Limits evaporation, impeding heat loss.

Key Points

  1. Energy is required for survival, growth, warmth, and activity.

  2. Energy intake varies by age, sex, body composition, and activity level.

  3. Energy Expenditure: Includes basal metabolic rate (BMR), thermic effect of food, and physical activity.

  4. Balancing Energy:

    • To maintain weight: Energy intake = Energy expenditure.

    • To lose weight: Energy expenditure > Energy intake.

    • To gain weight: Energy intake > Energy expenditure.

M7: Dietetics

Lesson 1: Definition

  1. Dietetics:

    • The science of applying nutrition principles to diet.

    • Focuses on food’s effects on health and dietary choices.

  2. Diet:

    • Food and drink consumed regularly.

    • Can include specific plans for weight control or health conditions.

  3. Diet Therapy:

    • Nutrition application for preventing or treating disease.

    • Modifies dietary lifestyles to promote health.

  4. Diet and Oral Health:

    • Poor diets increase oral disease risks.

    • Preventive dietary guidance should be routine in patient education.

Diet and Weight Management

  1. High Blood Pressure:

    • Long-term hypertension damages blood vessels, increasing heart disease risk.

  2. Type 2 Diabetes:

    • Chronic condition with high blood glucose levels due to insulin inefficiency.

  3. Heart Disease:

    • A healthy diet reduces cardiovascular risks.

  4. High Cholesterol:

    • Influenced more by saturated fats than dietary cholesterol.

  5. Stroke:

    • Caused by blocked or ruptured brain arteries.

  6. Sleep Apnea:

    • Sleep disorder where breathing repeatedly stops and starts.

  7. Osteoarthritis:

    • Cartilage deterioration affecting joint function.

M8: Vitamins

  • Definition: Organic molecules from food needed in small amounts.

  • Grouped as fat-soluble or water-soluble.

  • Fat-Soluble Vitamins:

    • Found in food fats, soluble in fats/oils, and stable under normal cooking temperatures.

    • Examples: Vitamin A, D, E, K.

Vitamin A

  • Other Names: Antixerophthalmic Vitamin or Retinoids 2.

Formed from carotene (red plant pigment) and includes Retinol, Retinal, and Retinoic Acid.

Characteristics

  • A yellow vitamin formed from a red plant pigment called Carotene.

  • Its provitamin is Beta-Carotene.

Food Sources

  1. Animal Sources

    • Liver (Primary storage site for Vitamin A)

  2. Plant Sources

    • Foods rich in carotene.

Recommended Daily Allowance (RDA)

  • 1 g/day

Functions of Vitamin A

  • Vision: Formation of visual purple (rhodopsin) for vision in dim light.

  • Tissue Health: Maintains the integrity of epithelial tissue.

  • Epithelial Differentiation: Controls the differentiation of mucous-secreting structures.

  • Bone Development: Promotes bone remodeling.

  • Enzyme Activity: Catalyzes the release of protein-splitting enzymes.

  • Endocrine Health: Necessary for the health of endocrine glands.

  • Oral Health: Promotes the health of oral structures.

  • Light Receptors: Constituent of rhodopsin and other light receptors.

Vitamin A Deficiency

Signs and Symptoms

  • Poor dark adaptation

  • Night blindness

  • Xerophthalmia (dryness of the conjunctiva and cornea)

  • Xerosis (abnormal dryness of the skin and mucous membranes)

  • Keratomalacia (corneal softening)

  • Follicular hyperkeratosis

  • Growth failure (especially in children)

Oral Effects of Vitamin A Deficiency

  1. Hyperkeratosis and hyperplasia of gingival tissue.

  2. Periodontal pocket formation.

  3. Decreased salivary flow.

  4. Epithelial metaplasia and hyperkeratinization of oral mucous membranes.

  5. Cleft lip and palate formation.

Toxic Manifestations of Vitamin A Overdose

  • Liver damage

  • Bone damage

  • Hair loss

  • Potential birth defects

Vitamin D

(Antiricketic Vitamin)

Overview

  • A group of related sterols with antiricketic properties.

  • Two main types of Vitamin D:

    1. Vitamin D2 (Ergocalciferol): Derived from provitamin ergosterol.

    2. Vitamin D3 (Cholecalciferol):

      • Naturally occurring in animal tissues.

      • Produced in the skin through the irradiation activity of sunlight on skin oils.

      • Found in egg yolk, liver, fish, and fortified milk.

Sources of Vitamin D

  1. Non-Food Sources

    • Synthesized in the skin through exposure to sunlight.

  2. Food Sources

    • Egg yolk

    • Liver

    • Fish

    • Fortified milk

Storage Sites of Vitamin D

  • Liver

  • Skin

  • Brain

  • Lungs

  • Spleen

  • Bone

Dietary Requirements

  • 400 IU: Birth to 21 years

  • 200 IU: Pregnant and lactating individuals

  • 200 IU: Adults

Functions of Vitamin D

  1. Formation and calcification of normal bone and repair of diseased bone.

  2. Promotes normal teeth development.

  3. Facilitates absorption of calcium and phosphate.

Deficiency Signs and Symptoms

  1. Rickets: Bone softening in children.

  2. Osteomalacia: Soft bones in adults.

  3. Enamel Hypoplasia: Defective enamel formation.

Toxic Manifestations of Overdose

  • Brain and Heart Damage

  • Nephrocalcinosis: Calcium deposits in the kidneys.

  • Hypercalciuria: Excess calcium in urine.

Vitamin E

(Anti-sterility Vitamin / Tocopherol)

Overview

  • Also known as: Tocopherol, Anti-sterility Vitamin

  • Antioxidant: Helps protect Vitamin A from oxidation and destruction.

  • Fertility Vitamin: Plays a role in the reproductive system.

Storage of Vitamin E

  • Adipose tissue

  • Muscle

  • Liver

  • Teeth

  • Uterus

  • Heart

  • Adrenal glands

Food Sources of Vitamin E

  • Lettuce

  • Wheat germ

  • Corn starch

  • Lard

  • Butter

  • Yeast

  • Soybean oil

  • Peanut oil

  • Corn oil

  • Olive oil

  • Milk

  • Eggs

  • Fish

  • Green vegetables

Functions of Vitamin E

  1. Serves as an antioxidant.

  2. Prevents hemolytic anemia (destruction of red blood cells).

  3. Acts as an electron transfer agent in cell energy metabolism.

  4. Necessary for the structure and function of smooth and skeletal muscle, and vascular tissue.

Deficiency Symptoms

  1. Hemolysis of red blood cells (RBCs).

  2. Decreased tocopherol (Vitamin E) levels in the blood.

  3. Increased urinary excretion of creatinine.

Toxic Manifestations

  1. Cramps

  2. Diarrhea

  3. Dizziness

  4. Decreased thyroid hormone levels

  5. Increased serum triglyceride levels

  6. Blurred vision

  7. Headache

  8. Fatigue

  9. Nausea

  10. Delayed blood coagulation

  11. Flatulence

Myths About Vitamin E

  1. Vitamin E cures sterility and muscular dystrophy.

  2. Vitamin E slows down the aging process.

  3. Vitamin E improves athletic performance.

  4. Vitamin E alleviates angina pectoris and other cardiac problems.

  5. Vitamin E removes wrinkles and heals blemishes.

Vitamin K

(Antihemorrhagic Vitamin)

Overview

  • Also known as: Antihemorrhagic Vitamin

  • Forms:

    • Natural form

    • Synthetic form (e.g., Synkavit, Hykinon)

  • Importance in Dentistry:

    • Essential for enabling the liver to manufacture prothrombin and other blood clotting factors.

    • Crucial in preventing profuse bleeding after tooth extractions or other surgical procedures.

Storage of Vitamin K

  • Liver

  • Spleen

Food Sources of Vitamin K

  • Spinach

  • Lettuce

  • Cabbage

  • Cauliflower

  • Tomato

  • Pepper

  • Liver

  • Dark green vegetables

  • Wheat bran

  • Vegetable oil

  • Tubers

  • Egg yolk

Average Daily Requirement

  • 1-2 mg/day

Functions of Vitamin K

  1. Catalyzes the synthesis of blood clotting factor prothrombin.

  2. Essential for the production of other blood clotting factors.

  3. Prevents the occurrence of periodontal disease.

  4. Important in phosphorylation.

  5. Helps synthesize osteocalcin (important for bone health).

  6. Ensures proper clotting of extraction wounds.

Deficiency Signs & Symptoms

  1. Hemorrhagic disease (bleeding disorders).

  2. Delayed clotting time.

  3. Intestinal and liver disorders.

  4. Profuse bleeding.

  5. Obstruction of bile duct.

  6. Rapid bleeding occurrence.

Toxic Manifestations

  1. Vomiting

  2. Albuminuria

  3. Kernicterus (brain damage caused by excess bilirubin in newborns).

  4. Jaundice

  5. Formation of blood clots.

M9 Water-Soluble Vitamins

Definition

  • Water-soluble vitamins are those that dissolve in water and are easily absorbed into tissues for immediate use.

  • These vitamins are not stored in the body, meaning they must be obtained regularly from the diet.

  • Any excess intake of water-soluble vitamins is quickly excreted in urine, and they rarely accumulate to toxic levels.

Water-Soluble Vitamins

General Characteristics

  • Must be supplied daily

  • Absorbed into the blood (not through the portal veins)

  • Minimal storage of excess vitamins

  • Toxic only at megadoses

Vitamin B1 (Thiamine)

  • Function:

    • Anti-beriberi

    • Metabolizes carbohydrates and fats to produce energy

    • Essential for normal growth, development, and heart, nervous, and digestive system function

  • Sources:

    • Green peas, spinach, beef, pork, beans, nuts, bananas

  • Deficiency:

    • Wernicke-Korsakoff syndrome, Beriberi, neurodegeneration

Vitamin B2 (Riboflavin)

  • Function:

    • Involved in the metabolism of fats, carbohydrates, and proteins

  • Sources:

    • Cheese, egg yolk, almonds, organ meats, grains, beans, spinach, mushrooms, poultry

  • Deficiency:

    • Ariboflavinosis

Vitamin B3 (Niacin)

  • Function:

    • Energy production

    • Metabolism of fats

  • Sources:

    • Liver, chicken, beef, fish, milk, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, legumes, mushrooms

  • Deficiency:

    • Pellagra (niacin deficiency)

Vitamin B5 (Pantothenic Acid)

  • Function:

    • Anti-stress vitamin

    • Assists in the metabolism of carbohydrates, proteins, and fatty acids

    • Essential for cell metabolism, synthesis of cholesterol, hormone production, and hemoglobin formation

  • Sources:

    • Peas, beans, organ meat, poultry, fish, cauliflower, broccoli, tomatoes, lobsters, avocados, mushrooms, sweet potatoes, whole grains, sunflower seeds

  • Deficiency:

    • Fatigue, irritability, and digestive issues

Vitamin B6 (Pyridoxine)

  • Function:

    • Helps the nervous system function efficiently

    • Supports immune system function

    • Converts tryptophan to niacin

    • Aids in glycogen breakdown to glucose

    • Assists in selenium metabolism, transportation, and distribution

  • Toxicity:

    • Muscle incoordination, numbness of hands and feet

  • Deficiency:

    • Confusion, depression, nervousness, cheilosis, microcytic anemia

Vitamin B7 (Biotin, Vit. H)

  • Function:

    • Works with enzymes to break down fats, carbohydrates, and proteins for energy

    • Essential for DNA synthesis and function

  • Sources:

    • Legumes, mushrooms, cauliflower, peanuts, cheese, liver, whole grains, sardines

  • Deficiency:

    • Hair loss (alopecia), depression

Vitamin B9 (Folic Acid)

  • Function:

    • Prevents anemia

    • Promotes healthy skin, muscle tone, and enhances immune and nervous system function

    • Reduces risk of pancreatic cancer

  • Sources:

    • Broccoli, mushrooms, liver, beans, peas, grains

  • Deficiency:

    • Anemia, birth defects

Vitamin B12 (Cobalamin)

  • Function:

    • Keeps the central nervous system healthy

    • Works with folic acid to produce red blood cells (RBCs)

  • Sources:

    • Meat, milk, eggs, fish

  • Deficiency:

    • Pernicious anemia

Choline

  • Function:

    • Maintains cell membrane integrity

    • Supports nervous system activity

  • Sources:

    • Liver, egg, beef, cauliflower, beans, tofu, almonds, peanut butter

  • Deficiency:

    • Liver carcinoma

Vitamin C (Ascorbic Acid)

  • Function:

    • Promotes wound healing

    • Prevents cell damage

    • Strengthens immune system

    • Enhances iron absorption

  • Sources:

    • Citrus fruits, tomatoes, berries, potatoes (with skins), peppers, broccoli, spinach

  • Deficiency:

    • Scurvy

  • Toxicity:

    • More than 1500 mg may decrease copper absorption, aggravate gout, cause excessive urination, kidney stones

Riboflavin (Vitamin B2)

  • Other Names: Lactoflavin

  • Function:

    • Promotes growth in humans

  • Sources:

    • Milk, eggs, leafy green vegetables

  • Deficiency:

    • Ariboflavinosis:

      • Linked to consuming limited quantities of riboflavin-containing foods

      • Symptoms:

        • Angular cheilitis (lesions at the corners of the mouth or lips)

        • Stomatitis (inflammation of the mouth’s mucous lining)

        • Light purplish red tongue

        • Sore throat

        • Bloodshot or itchy eyes

Pellagra

  • Cause:

    • Deficiency of nicotinic acid (Vitamin B3) or its precursor, tryptophan

    • Often linked to overdependence on corn as a staple food

  • Symptoms:

    • The Four Ds:

      • Diarrhea

      • Dermatitis

      • Dementia

      • Death

    • Sores in the mouth

    • Mental disturbance

  • Skin Manifestations:

    • Areas exposed to sunlight or friction are affected first

    • Skin may become darker, stiffen, peel, or bleed over time