B-Complex Vitamins

• • Thiamin (B1)

• • required for metabolism of glucose and branched-chain amino acids

• • assists in production of DNA and RNA and synthesis

• • Deficiency: (beriberi): muscle wasting, nerve damage

• • Toxicity: none reported

• • Good Sources: enriched grains, pork, nuts, seeds

• • Riboflavin (B2)

• • component of FMN and FAD (involved in REDOX)

• • light sensitive

• • Good Sources: milk products, enriched grains, broccoli

• • Deficiency: Ariboflavinosis: sore throat, swollen mucous membraines, sensitivity to light, inflammation and skin lesions

• • Toxicity: none from food sources

• • Niacin (B3)

• • 2 specific compounds: Nicrotinamide and nicrotinic acid

• • can be used to help high cholesterol, and skin care

• • assists w/ metabolism of carbohydrates

• • Good Sources: meat, fish, nuts

• • Deficiency: pellagra (4 Ds): dermatitis, diarrhea, depression, death

• • Toxicity: typially from supplements: painful flush and rash

• • B6 (peridoxine)

• • amino acid metabolism

• • help make RBC

• • Good Sources: fortified cereals, tuna, meat, fish, vegetable

• • Deficiency: anemia: RBC are smaller, affects neurological

• • Toxicity: nerve damage

• • Pantothenic acid

• • fatty acid metabolism

• • required to synthesis cholesterol and sterols

• • Toxicity: none

• • Deficiency: very rare

• • Biotin

• • metabolism of carbohydrates, fat, and proteins

• • important for gluconeogenesis

• • Good Sources: organ meats, egg yolks, fish, whole grains

• • Deficiency: hair thinning, loss of hair color, rash

• • Toxicity: none

• • Choline

• • vitamin like substance

• • role in fat digestion and conversion

• • Good Sources: milk, liver, eggs, peanuts

• • Deficiency: fat accumulation in liver

• • Toxiticy: fishy body odor

• • Iodine (trace mineral)

• • synthesis of thyroid hormones

• • regulates body temp. and resting metabolic rate (RMR)

• • Significant Sources: Iodized salt, fish

• • Deficiency: hypothyroidism (Goiter), cretinism (in babies)

• • Toxicity: can cause a Goiter

• • Chromium

• • assists insulins as it transports glucose from blood to cells

• • Good Sources: mushrooms, prunes, dark chocolate, nuts

• • Deficiency: inhibits glucose absorption and interferes w/ insulin synthesis

• • Manganese (trace mineral)

• • Cofactor in protein, fat, and carbohydrates

• • part of the antioxidant enzyme

• • Good Sources: pineapple, nuts, okra

• • Toxicity: mimics Parkinson's disease

• • Sulfur (major mineral)

• • required for detoxification of alcohol and drugs by the liver

• • no known toxicities or deficiences

Know the following: 1. Definition of metabolism 2. Difference between anabolism and catabolism 3. Difference between hydrolysis and condensation 4. Difference between oxidation and reduction 5. Definition of ATP and its characteristics 6. Know where ATP production primarily occurs 7. Definition of phosphorylation 8. Know all of the pathways of metabolism and definitions of: • Glycolysis • Cori Cycle • Gluconeogensis • TCA Cycle • Electron Transport Chain • Lipolysis • Beta-oxidation • Lipogensis • Ketone synthesis • Protein deamination 9. Know which pathways are anaerobic or aerobic 10.What is generated as a result of metabolism of nutrients 11.Know anabolic vs catabolic hormones 12.Know what macronutrient uses which pathway, and what is the beginning product and end product 13.Know characteristics of stored energy 14.What happens during starvation versus the fed state versus fasting state 15.Definition and example of moderate alcohol intake 16.Definition of binge drinking for men and women 17.Differences of moderate alcohol intake for men and women and why 18.Define the rate of alcohol metabolism by the liver 19.Positive and negative side effects of alcohol 20.Characteristics of water and fat soluble vitamins 21.Which vitamins are water soluble 22.Which vitamins are fat soluble 23.What is the enrichment act and what vitamins and minerals are included? 24.Food sources of vitamins and minerals 25.Function of vitamins & minerals NS 1410-Kloiber 26.Deficiency disease associated with vitamins and minerals. 27. Toxicity diseases or symptoms of vitamins & minerals 28.Other uses for vitamins and minerals 29.Interesting facts about the vitamin and minerals 30.Causes of toxicity of specific vitamins