Vitamins and your Health

Chapter 8

What are vitamins?

Complex organic molecule that regulates a variety of response in the body

Vitamins are chemical substances that perform specific functions in the body.

They are essential nutrients because the body cannot produce them.

If we fail to consume enough of a vitamin, a specific deficiency disease will develop.

13 vitamins have been discovered so far.

Non-vitaminsBioflavonoidsCoenzyme Q10Gerovital H-3HesperidinInositolLaetril (Vitamin

B17)Lipoic acid

Nucleic acidsPangamic acid

(Vitamin B15)Para-amino benzoic

acid (PABA)Provitamin B5

complexRutin

Role of Vitamins Bone Health:

Vitamins A, D, K, C Energy Metabolism:

Thiamin, Riboflavin, Niacin, Panththenic acid, Biotin, VB-12, V B-16

Amino Acid Metabolism:Vitamins B-6, B-12, C, Foliate

Antioxidant Defense:Vitamins E, C, certain carotenoids

Growth and Development:Vitamins A and D

Blood forming (clotting):Vitamins B-6, B-12, K, foliate, riboflavin

Immune Function: Vitamins A, C, D

Water-soluble vitaminsVitamin C

(ascorbic acid)B-complex

vitaminsThiamin (B1)Riboflavin (B2)Niacin (B3)

Vitamin B6 Foliate (folacin,

folic acid)Vitamin B12 BiotinPantothenic

Acid

Water-soluble vitaminsNot stored in the body (except B12);

excreted in urineDeficiency symptoms will show up in a few

weeks or months if not present in the diet.Only Niacin, B6 and Vitamin C are known to

produce ill effects if consumed in excessive amounts.

Fat-Soluble vitaminsVitamin A (retinol)

Beta carotene is provitamin AVitamin DVitamin EVitamin K

Fat-soluble VitaminsStored in body fat, liver and other parts of

the bodyDeficiencies take longer to develop than

water-soluble vitamin deficienciesToxicities can develop if taken in large

quantities

Sources of VitaminsPlants, animals, fungi, and bacteria.

Vitamin Content of FoodRaw vs. cooked?Fresh vs. canned?Storing fruit and vegetablesCooking

Vitamin Absorption, Deficiency and Toxicity Disorders

B-vitaminsB-vitamins are coenzymes

Enable reactions to take place in the bodyLike the key that unlocks the doorVery little needed because it’s not used up in

the processThiamin, niacin, riboflavin all needed for

reactions concerning energy releaseB6, foliate, B12 all needed for reactions

concerning building tissues

Other vitaminsThiamin

Used to make coenzymes that help release energy from carbohydrates

Pork, legumes, orange juiceRiboflavin

Key role in metabolism of carbs, lipids and amino acidsMilk, mushrooms, broccoli, asparagus, spinach

FoliateAdequate intake during early pregnancy prevents

neural tube defects in babiesReduces risk of developing heart diseaseLiver, legumes, asparagus, broccoli, orange juice, leafy

vegetablesSpina bifida and anencephaly

Other vitaminsNiacin

Used to release energy from macronutrientsTuna, chicken, porkPellagra

B-6Amino acid metabolismLiver, meat, chicken, potatoes, bananas,

spinach, sweet red peppersB-12

Metabolic actions, maintain mylin sheaths (insulates nerve cells)

Bacteria, fungi, fish, shellfish, eggs, milk, liver

Vitamin CVitamin C

Manufacture of collagenFight infections, repair woundsAntioxidantIncreases iron absorptionMay lessen symptoms and duration of a coldDoesn’t reduce how often colds occur

SourcePeppers, citrus fruit, cabbage, berries

Deficientscurvy

Vitamin AVitamin A

Maintains mucus membranesNeeded to see in dim lightBeta-carotene is an antioxidant

Toxicity Carotenemia Teratogen

Deficiency Xerophthalmia Adequate intake lessens complications from measles- given

with children in developing nations with measles vaccine Vitamin A deficiency is the leading cause of blindness in the

worldOther uses:

Vitamin A is used to treat acne and other skin disorders (topical)

Vitamin DVitamin D

Needed to absorb and utilize calcium and phosphorus in bones, muscles, and nerves

Control cell growthMay reduce risk of certain cancers, colon

DeficiencyRicketsOsteomalacia

ToxicityMuscular weaknessMineral depositsMental confusion

Sources: Fish live oils (Salmon, herring and catfish)Milk (fortified)Sun

Vitamin EVitamin E

AntioxidantReduces plaque sticking to arteriesImproving vitamin A absorption

ToxicityInterfere with vitamins K role in blood clotting

DeficienciesHemolysisRare

SourcesSunflower seedsAlmondsOlive oil

Vitamin KNeeded to help the blood clot

Do you need vitamin supplements?

Vitamins are readily available from a variety of foods (especially fruits and vegetables)

True or FalseThe only documented benefit of consuming

sufficient amounts of vitamins is protection against deficiency diseases.

False. For many vitamins, intake levels above those known to prevent disease help protect us from certain cancers, heart disease, and other disorders.

True or False

Vitamins provide energy.False. Only carbs, fats, and proteins

provide energy. However, some vitamins are needed to convert the energy from food into energy the body can use.

True or False

Vitamin C is found only in citrus fruits.False. Green peppers, collards, broccoli,

strawberries, and a number of other fruits are also a good source of Vitamin C.

Nearly all cases of illness due to excessive intake of vitamins result from the overuse of vitamin supplements.

True.