Chapter 10 The Water Soluble Vitamins (WSV) – B vitamins and Vitamin C

1. Chapter 10 The Water Soluble Vitamins (WSV) – B vitamins and Vitamin C

2. True/false • Taking vitamin supplements is never harmful because your body eliminates any excesses that you don’t need • Taking vitamin C supplements can help you ward off the common cold

3. Vitamins False • Some vitamins are stored in the body and can build up to toxic levels if taken in excess • There is no clear evidence that vitamin c supplements protect you from the common cold

4. Overview Vitamins differ from CHO, fat, and protein in 3 ways: • Structure • Single units • Not linked together • Function • Do not yield energy • They assist enzymes that release energy from CHO, fat, and protein • Measurement • Micrograms (ug or mcg) • Milligrams (mg)

5. Overview • Bioavailability • Amount absorbed and used by the body • Precursors • Inactive forms of some vitamins, also known as provitamins • Organic – • Being organic, they can be destroyed • Solubility • Water soluble vitamins are hydrophilic • Fat soluble vitamins are hydrophobic • Toxicity • Too much of some vitamin can be harmful to the body

6. What are Vitamins • Needed for growth, reproduction and overall good health • They are essential nutrients • Deficiency of one will cause physiological symptoms • There are 13 vitamins, can be water soluble or fat soluble • Vitamins D, K, niacin and biotin can also be synthesized (made) by the body

7. Vitamins • Water soluble vitamins can be destroyed by air, water, or heat • Vegetables and fruit begin to lose their vitamins almost immediately after being harvested • Fat soluble vitamins tend to be more stable • Some preparation treatment can cause the loss of vitamins

8. Fat-Soluble and Water-Soluble

9. Preserving your vitamins • Don’t expose your produce to air, keep in air tight container • Cook with minimal liquid to prevent loss of vitamin through leeching • Washing rice before cooking will wash away all the b vitamins that were sprayed on during enrichment process

10. Preserving your vitamins • Prolong heating will destroy water soluble vitamins, especially vitamin C • Vegetables cook in microwave or stir fry can have 1 ½ times more vitamin C after cooking than if they were boiled • Keep your fruits and vegetables cool

11. Characteristics of WSV • B vitamins share a common role as coenzymes to help several enzymes produce reactions in the body cells • Deficiencies of WSV are rare in USA • Deficiencies in the B complex and vitamin C is associated with alcoholism and the elderly, related to diets that are not balanced • B vitamins are needed to use all macronutrients efficiently

12. Thiamin (B1) • The first to be discovered • Chief Functions • Part of coenzyme Thiamin pyrophoshotate (TPP) needed for energy metabolism • Helps to break down alcohol in the body • Food sources • Enriched and whole grains such as bread and ready to eat cereal, pasta, and rice. • Pork, is the biggest source of naturally occurring thiamin • Easily destroyed by heat

13. Thiamin (B1) • Toxicity • Nontoxic, so no upper limit has been set • RDA : • 1.1milligram (mg) women daily • 1.2mg men daily • Deficiency Diseases • Beriberi • Wernicke-Korsakoff found in alcoholics

14. Thiamin (B1) • Deficiency symptoms • Enlarged heart • Cardiac failure • Muscular weakness • Poor short-term memory • Confusion • Anorexia • Weight loss

15. Riboflavin (B2) • Light sensitive B vitamin, easily destroyed by ultraviolet light and irradiation • Abundant in milk • Functions • Part of coenzymes that helps to turn carbohydrate, proteins, and fats, into energy and to keep cells healthy • Enhances the functions of niacin and B12 • Sources • Milk, yogurt, enriched grains • RDA: • women - 1.1milligram (mg)/day • Men – 1.3 mg

16. Riboflavin (B2) • Deficiency Disease • Ariboflavinosis • Deficiency Symptoms • Sore throat • Swollen mouth • Inflamed tongue • Dry and scaly lips • Skin lesions • Toxicity - None

17. Niacin (B3) Other names: nicotinic acid, nicotinamide and niacinamide Tryptophan is a precursor of niacin • Functions • Needed to use the energy in food • Keep skin and digestive system healthy and functioning • Helps to lower LDL, raise HDL cholesterol • Nicotinic acid as a drug is 40 times the RDA prescribed by doctors to lower LDL • Deficiency Disease • Pellagra (Four Ds) common among alcoholics and people with poor diet

18. Niacin (B3) • Deficiency Symptoms • Dermatitis- inflammation or irritation of the skin • Dementia – loss of memory • Diarrhea • Death

22. Niacin (B3) • Sources • meat, fish, poultry, enriched whole grain breads and fortified cereals, • Toxicity • No known danger from consuming too much niacin from foods • Over consuming niacin supplements may lead to: • painful flush, liver damage, high blood glucose, nausea, vomiting • Never consume high amounts of niacin unless prescribed by a doctor

23. Niacin (B3) • RDA : • Women - 14 milligram/day • Men – 16mg/day • Upper level • 35mg/day

24. Vitamin B6 • Other names: • Pyridoxine, pyridoxal, prydoxamine • Functions • An active co-enzyme with over 100 enzymes involved in the metabolism of proteins • Needed to convert tryptophan into niacin and serotonin • Needed to make red blood cells • Recently found that B6 along with folate and B12 help reduce risk of heart disease

25. Vitamin B6 • Deficiency symptoms • Sore tongue • Scaly red skin • Depression • Confusion • Possibly anemia • convulsions

26. (B6) • Sources • Ready-to-eat cereal, meat, fish, poultry, shellfish, legumes, fruits, green and leafy vegetables • Easily destroyed by heat • Toxicity • Supplement abuse (500-6000mg/day) for two months may result in • Difficulty walking • Tingling sensations in legs and feet • RDA: • Women - 1.3 to 1.5 milligram/day • Men – 1.3 to 1.7 mg/day • Upper level • 100 mg/day

27. Folate • There are two forms: • Folate – naturally occurring in food • Folic acid or folacin – synthetic form, added to food or found in supplements • Functions • Vital for synthesis of DNA • Helps to maintain healthy red blood cell • Helps red blood cells divide and increase in adequate numbers • Prevents birth defect (neural tube defects) • Helps to fight cancer – colon Cancer • Helps the body use amino acids

28. Folate Deficiency • Stops cell division (beneficial in cancer pt, by stopping growth of tumor cell) • Neural tube defects • Spina bifida • Spinal cord and backbone aren’t properly developed • Learning and physical disabilities • Inability to walk • Anencephaly • lack of complete brain , • Baby can’t move, think, or function • death shortly after birth

29. Folate Deficiency • Megaloblastic anemia • Abnormally large red blood cells • Decreased oxygen carrying capacity • Macrocytic anemia - result of megaloblasts • Feel tired, weak and irritable • Shortness of breath • Because folate needs vit B12 to produce healthy red blood cells, a deficiency of either vitamin can lead to macrocytic anemia

30. Folate deficiency results in macrocytic anemia.

31. Recommendation for women • Take folate 1 month before conception and through the 1st trimester to prevent neural tube defects. • Synthetic folic acid has a stronger protective effect than the food folate • Since 1998, the FDA has mandated that folic acid be added to all enriched grains and cereal products

35. Folate • Sources • Enriched pasta, breads, rice and cereals, leafy green vegetables, legumes, seeds, asparagus, broccoli • Toxicity – from synthetic • Masks vit B12 deficiency symptoms • Sleep disturbances, irritability, GI problems • RDA: The body absorbs synthetic folic acid more easily than folate from foods. (1.7 times more efficiently) • 400 microgram for most adults • Pregnant women - 600 microgram/day • Upper limit – 1000 microgram/day from enriched and fortified foods

36. Vit B12 (cobalamine) • Needs intrinsic factor to be absorbed • Functions • Needed to use certain fatty acids and amino acids • Needed to make DNA • Needed for healthy nerves • Activates folate and folate can activate b12 to coenzyme • Part of the heart healthy B vitamins

37. Vit. B12 • Deficiency • Pernicious (harmful) anemia • Occurs in individual who are not able to absorb B12 because of lack of intrinsic factor • Gets regular shot of B12 directly into the blood stream • Can take years to develop because the liver stores plenty of B12 • Can also cause macrocytic anemia because B12 works closely with folate

38. Vit B12 (Cobalamine) • Food Sources • meats, fish, poultry, milk and milk products, fortified foods • Toxicity -None • RDA: 2.4 microgram/day for most adults

39. Vitamin C • Ascorbic acid • Functions • Act as coenzyme needed to make and use certain amino acids • Needed to make collagen – • the most abundant protein in the body • Collagen connects and supports all your body part like glue • Needed for healthy bones, teeth, skin, and blood vessels • Act as antioxidant • Helps in iron absorption in plant foods • Boost the immune function system by • Helping the body to produce white blood cells to fight infections

40. Vitamin C • Deficiency – affects the entire body • Scurvy • Bleeding gums • Rough rash on the skin • Wounds that won’t heal • Anemia • Sources • citrus fruits, Red and green sweet peppers, strawberries, pineapple, kiwi fruit, cantaloupe, mangoes,, tomatoes, potatoes, green vegetables, fortified fruit juices.

42. Vitamin C • Toxicity from supplements • >1000mg or 1g may cause iron overload (hemochromatosis) • >3,000 mg has been shown to cause diarrhea, nausea and stomach cramps • RDA: • Women - 75 milligram/day • Men – 90 milligrams/day • Smokers + 35 mg/day • Upper level • 2,000 milligrams

43. Supplement Smarts

44. How Should You Get Your Vitamins? FDA approval not required for ingredients in use prior to 1994; FDA cannot remove supplement from marketplace until shown to be harmful Consult health professional before taking vitamin/mineral supplements Read supplement label carefully USP seal of approval tests supplement to ensure quality and safety (but does not endorse or validate health claims)