Vitamins, Minerals, and Water Micronutrients Fluid and Electrolytes Balance.

1. Vitamins, Minerals, and WaterMicronutrientsFluid and Electrolytes Balance. Chapter 8, 9,10 BIOL1400 Dr. Mohamad H. Termos

2. Vitamins • Essential organic (carbon containing) substances • Needed in small amounts • For normal function, growth and maintenance • They are not energy yielding molecules

3. Vitamins Vitamins can be classified into; 1- Water soluble vitamins: such as vitamin C and the B vitamins. 2- Fat soluble vitamins: such as vitamins A, D, E and K.

4. Vitamins Vitamins are needed in the food because many of them can't be synthesized in the human body. Exceptions include: - Vitamin A can be synthesized from plant pigments - Vitamin D can be synthesized by skin in the presence of sunlight - Vitamin K can be synthesized by gut bacteria to some extent

5. Vitamin Toxicity • Fat-soluble vitamins can accumulate in the body and have toxic effects • Toxicities of vitamin A are observed most frequently, with consumption as little as 3x human needs • Vitamin E, Niacin, vitamin B-6, and vitamin C can become toxic when 15-100 times the amount needed is consumed, usually from supplementation

6. The fat-soluble vitamins – A, D, E, and K • Absorption of fat soluble vitamins • Absorbed with dietary fat • Special carriers in the bloodstream • Storage in the liver and adipose tissue • 40% to 90% are absorbed when fat absorption is efficient • Diseases affecting fat absorption, some medications and laxatives can negatively affect fat soluble vitamin absorption

7. Vitamin A Vitamin A is found in foods in different forms - Retinoids are preformed vitamin A only found in animal foods - Plants contain pigments called carotenoids (provitamin A) which can be turned into vitamin A

8. Vitamin A: Functions Vision - Night vision: retinal (form of vit. A) allows eyes to adjust from bright to dim light. - Xeropthalmia: dry eye, cells of cornea lose ability to produce mucus which can eventually lead to blindness - Deficiency is second leading cause of blindness worldwide

9. Vision (cont.) - Macular degeneration: - Macula of eye contains carotenoids. - High consumption of these carotenoids decreases risk of macular degeneration - Carotenoids may also decrease risk of cataracts

10. Vitamin A- functions (cont.) - Health of other cells - Growth, development, and reproduction - Cardiovascular disease prevention • Carotenoids are antioxidants • 5 fruits and veggies a day can decrease risk • Cancer prevention • Vitamin A analogs used for acne treatment.

11. Vitamin A sources and needs - Preformed: Liver, fish, fortified milk, yogurt and eggs - Provitamin A: Dark green and orange vegetables and fruits also tomatoes - Consuming high amounts of marine oils can lead to toxicity - RDA (Recommended Dietary Allowance): 700 to 900 micrograms - Daily Value is 1000 micrograms

12. Vitamin A sources and needs • Upper level of vitamin A (The highest tolerable level) • Upper level is 3000 micrograms of preformed vitamin A per day for adult. • Can lead to fetal malformations, spontaneous abortions, and liver toxicity • Carotenoids are not toxic

13. Vitamin D - Also considered a hormone - Skin cells can synthesize Vit D using sunlight, 90% comes from sun - Experts recommend exposing hands, face and arms to the sun for 5-10 minutes, 3 - 5 times per week

14. Vitamin D: Functions Regulates calcium and bone metabolism - Regulates calcium and phosphorus absorption - Regulates deposition of calcium and phosphorus in bone

15. Vitamin-D Deficiency Rickets • Vit. D deficiency in children causes bowed legs Osteomalacia - Bones become porous and weak and break easily - Aging decreases Vit D production in skin by about 70%

16. Vitamin D Dietary sources and needs - Mostly in fortified milk and yogurt, fatty fish and fortified cereals - Also found in eggs and butter. - AI (Adequate Intake): 5 micrograms per day, higher for older adults

17. Vitamin D: Upper Level - 50 micrograms per day - Causes over-absorption of calcium and calcium deposits in kidneys - Weakness, loss of appetite, diarrhea, vomiting, and increased urine also symptoms - Not from excessive sun exposure

18. Vitamin E - Antioxidant - Resides in cell membranes - Stops free-radicals from damaging components of the cell membranes and DNA - Aids in the formation of red blood - Helps maintain nervous tissue and immune function

19. Vitamin E: Food sources and needs - Plant oils, cereals, eggs, and nuts - Animal fat has almost no Vit E - Adequate intake = 15 milligram per day

20. Vitamin E - Upper level is 1000 mg of supplemental alpha tocopherol (most common form of Vit. E) - Can antagonize vitamin K role in blood clotting leading to bleeding.

21. Vitamin K Bacterial synthesis in intestines supplies about 10% of our needs Functions: - Blood clotting - Also helps in calcium binding to bones, muscles, and kidneys

22. Vitamin K: Food sources and RDA - Liver, soybeans and canola oils - Broccoli, peas and green beans - DV is 80 micrograms

23. Water-soluble vitamins and choline - Readily excreted from the body - Very little stored - Includes the B vitamins and C - Choline is a related nutrient but is not classified as a vitamin.

24. Thiamin - B1 Functions to release energy from carbohydrates Deficiency may lead to enlarged heart and sometimes severe edema

25. Thiamin - B1: Food sources and needs - Meats, milk, fish, and cereals. - Daily Value:1.5 milligrams. • Toxicity unlikely as it is readily excreted • No upper limit

26. Riboflavin - B2 Functions - Antioxidant - Releases energy from carbohydrates Food sources and RDA • Milk, milk products, enriched grains, meat, various greens and eggs • DV is 1.7 milligrams. • No upper limit

27. Niacin - B3 - Functions in fat metabolism Deficiency: - Pellagra (means rough or painful skin) - Dermatitis and diarrhea • Death can occur Food sources and needs - Poultry, beef, tuna/fish, asparagus, peanuts - Also coffee and tea • DV is 20 mg and UL is 35 mg

28. Biotin Functions • Acts in fat and carbohydrate metabolism • Promotes synthesis of glucose, fatty acids, and DNA • Breaks down certain amino acids Deficiency • Scaly inflammation of the skin • Changes in tongue and lips • Decreased appetite, nausea, vomiting • Anemia, depression, muscle pain and weakness • Poor growth

29. Biotin Food sources and needs • Cauliflower, Egg yolks, Peanuts, Cheese • Intestinal bacteria synthesize some biotin making deficiency unlikely • Avidin in raw egg whites binds biotin and inhibits its absorption • DV is 300 micrograms • No UL

30. Pyridoxine or Vitamin B6 Functions - Carbohydrate, protein, and fat metabolism - Synthesis of hemoglobin - Maintain healthy brain function. Deficiency symptoms - Depression, vomiting, skin disorders, nerve irritation, decreased immune response. Deficiency occur in alcoholism Food sources and needs - Meat, fish, and poultry - Cereals, potatoes, and milk • Bananas, broccoli, and spinach • Need: 2 mg, UL: 100mg/day

31. Folate Functions - DNA synthesis - Amino acid metabolism Deficiency - Affects red blood cell division because DNA cannot form, - Maternal deficiency in first 28 days of pregnancy linked to neural tube defects - All women of childbearing years should take 400mcg of synthetic folate per day

32. Folate Food sources and needs • Green leafy vegetables, organ meats • Vegetables, dried beans and orange juice • Cereals, milk and bread • Destroyed by heat and processing • DV: 400 micrograms • Pregnant women need 600 mcg • Upper Limit: 1 milligram

33. Vitamin B12 Characteristics - Synthesized by bacteria, fungus, and other lower organisms Functions - Folate metabolism - Maintains brain and spinal cord - Forms red blood cells Food sources and needs - Animal foods - meat, poultry, seafood, eggs, milk, and milk products - RDA: 2.4 micrograms per day - Toxicity unknown, no UL

34. Vitamin C Characteristics - Found in all living tissues - Most animals can synthesize from glucose - Vitamin C deficiency leads to scurvy: weakness, poor wound healing, bone pain, fractures, bleeding gums, diarrhea, and bleeding. Absorption and metabolism - Absorbed in small intestines, 70-90% is absorbed - Percent absorbed decreases with increased dosage - High intakes can cause diarrhea

35. Vitamin C Functions - Collagen synthesis • Highly concentrated in connective tissue, bones, teeth, tendons, and blood vessels • Wound healing - Antioxidant (water-soluble) • Reduce formation of cancer-causing molecules - Enhanced iron absorption - Immune system • Vitamin C in large quantities is not shown to prevent colds • May reduce symptoms

36. Vitamin C Food sources and needs • Almost exclusively in fruits and vegetables • Lost in processing and cooking • DV 60 milligrams • Smokers need an extra 35 milligrams per day • Risk of deficiency • Alcoholism • Elderly men • Upper Level: 2 grams per day • Inflammation of the stomach • Diarrhea

37. Choline - Now called an essential nutrient but not a vitamin - Functions • Precursor to acetylcholine, a neurotransmitter associated with attention, learning, and memory; muscle control; and other functions - Deficiency is linked to liver damage - Food sources and needs • Widely distributed in foods • Milk, liver, and peanuts • Adequate Intake: 425 to 550 milligrams per day • Upper Level: 3.5 grams per day • Fishy body odor • Low blood pressure