Vitamins

Chapter 8

What are Vitamins?An essential nutrient needed in tiny amounts to regulate body processes.Vitamins have no calorie value, but are needed for the chemical reactions involved in releasing energy from other nutrients.

VITA = LifeAMINE = Chemical structure that contains nitrogen

Vitamin Types

VITAMINS were named as they were discovered (Vitamin A, Vitamin B, etc.)Classified into 2 categories

•Fat-soluble – dissolves in fat (can lead to toxicity)

•Water-soluble – dissolves in water

Used by body for nutrient metabolism, energy production and release, tissue maintenance, normal digestion, and infection resistance

2-Types of Vitamins

Fat-Soluble: Vitamin AFunctions:

•Formation of healthy epithelial cells (surface cells that line the outside of the body)

•Maintenance of healthy eyesight

Needs:

•RDA: 900 micrograms for male ages 14 and up

700 micrograms for females ages 14 and up

Health:

•Deficiencies – night blindness; dry, scaly skin; fatigue

http://www.youtube.com/watch?v=Tr2DeAQA-DI

•Toxicity – severe headaches, bone pain, dry skin, hair loss, vomiting, and liver damage. Children are at a greater risk

Vitamin ASources:

•Liver, fish oils, egg yolks, and whole

fat dairy products

•Dark green and deep orange fruits

and vegetable

Fat-Soluble: Vitamin DFunctions:

•Regulate the levels of calcium in the bloodstream

•Bone health

•Maintaining all body tissues

Needs:

•RDA: 15 micrograms per day for all people through age 70

Health:

•Deficiency: Rickets – in children-bones are soft and misshapen (leg bones bow in or out)

Osteomalacia – in adults-leg and spine bones soften and bend

Vitamin DSources:

•In food and made by body when skin is exposed to sunlight

•Fatty fish and fish oils, eggs, butter, and Vit. D fortified milk and margarine

D Deficiency

OsteoporosisOsteoporosis is a disease in which bones become fragile and more likely to fracture. Usually the bone loses density, which measures the amount of calcium and minerals in the bone.**It is more common in women than men

You can build strong bones and help prevent osteoporosis with weight-bearing exercise and a diet rich in calcium and vitamin D.

Fat-Soluble: Vitamin EFunctions:

•As an antioxidant (substances that react with oxygen to protect other substances from harmful effects of oxygen exposure)

•Protects the cells of the lungs

•Helps deactivate or transform free radicals – free radicals can generate a harmful chain reaction that can damage tissue

Needs:

RDA: 15 milligrams for male and females ages 14 and up

Health: Deficiencies – not common; mostly seen in premature babies

•Toxicity – digestive problems and nausea

Sources: Vegetable oils, some fruits and vegetables, and margarine. Wheat germ, multigrain cereals, and nuts are also good sources.

Fat-Soluble: Vitamin KFunctions:

•Make proteins needed in the coagulation of blood (blood clotting)

Needs:

•AI

•75 micrograms for male and females ages 14-18

Health:

•Deficiencies – few cases, usually with those who take antibiotics that kill intestinal bacteria and newborns.

•Toxicity – rare, symptom is jaundice (yellowing of skin/eyes).

Can cause brain damage

Sources:

•Green leafy vegetables and liver. Fruits, milk, meat, eggs, and grain products supply small amounts

Experiment Time!

Water-Soluble: Vitamin C

Vitamin C / Ascorbic Acid

● Assists in forming collagen (protein substance in connective tissues that holds cells together).

● Needed for healthy bones, cartilage, muscles, and blood vessels.

● Vit C increases iron and calcium absorption.● Protects body against infections.

Does more vitamin C CURE a Cold?

Too much Vitamin C?

RDA: Males 14-18= 75 mg/day 19+= 90mg/dayFemales 14-18= 65 mg/day 19+= 75 mg/day

Safety limits are set at 1800 mg/day for 14-18 year olds.

The body does not store Vitamin C, so it is needed as a daily intake. Usually not harmful if too much in system, b/c you will excrete it. However, still may have side effects (1,000-3,000mg) of nausea, diarrhea, stomach cramps and reduced ability of Vitamin B12 to function if too much Vitamin C.

SCURVYScurvy is a disease that occurs when you have a

severe lack of vitamin C (ascorbic acid) in your diet.

Scurvy causes general weakness,

anemia, gum disease,

and skin hemorrhages. Scurvy is rare in the United States.

Older adults who are not getting proper nutrition are most affected

by scurvy. Wounds are slow to heal.

Symptoms: Tiredness, weakness, shortness of breath,

aching bones and muscles, swollen and bleeding gums, and lack

of appetite. Capillaries break under skin.

Water-Soluble: B VitaminsThere are eight different B vitamins:

B1: Metabolize carbs, fats, proteins, helps functioning of nerves.B2: Metabolize carbs, fats, proteins, helps in healthy skin and normal eyesight.

B3: Metabolize carbs, fats, proteins, helps keep skin and nervous system healthy.B5: Metabolize carbs, fats, proteins. Promotes growth, synthesizes substances.B6: Metabolize carbs, fats, proteins, helps in synthesizing amino acids, effects health of immune and nervous system.B7: Metabolize carbs, fats, proteins and helps body make fats and glycogen.B9: Helps synthesize DNA, during pregnancy prevents neural tube defects.

B12: Release of energy from

fats, helps form red blood cells, helps folate function.

**B Vitamins cannot cause toxicity

BERIBERIBeriberi is a disease in which the body does �not have enough thiamine (vitamin B1).

Beriberi translated means

"weak, weak" or "I cannot, I cannot",

the word being duplicated for emphasis.

Symptoms: �weakness, loss of appetite,and irritability

B2: Riboflavin

Riboflavin helps the body release energy from carboydrates, fats, and proteins. Needed for healthy skin and eyesight.RDA: 14-18 yr old males: 1.3 mg/day 14-18 yr old females: 1.0 mg/day

19+ females: increases to 1.1 mg/daySources: milk, milk products (yogurt), enriched whole-grain cereals, meats, poultry, and fish.Toxicity: noneDeficiency: may exist if not driking milk or eating milk products. Inflammed tongue, cracked skin around corners of mouth

PELLAGRANiacin deficiency :Pellagra is a disease that occurs when a person does not get enough niacin (B3: one of the B complex vitamins) or tryptophan (an amino acid).

Characterized by the 4 Ds: diarrhea, dermatitis, dementia, and death.

Symptoms: scaly sores, mucosal changes and mental changes.

PERNICIOUS ANEMIADeficiency caused by inability to absorb vitamin B12Prevents red blood cells from maturing and dividing properlyPerson feels tired and weak, a red, painful tongue and a tingling or burning in the skin. Nerve damage can lead to paralysis.

B9: Folate

Folate is another B Vitamin, a synthetic form of this is folic acid.

Word Folium, in Latin, means “leaf”. Green leafy vegetables are good sources of folate.

Folate helps synthesize DNA, the genetic material in every cell. Without folate, cells cannot divide to form new cells.

Folate/Folic Acid Deficiency

Deficiency is especially damaging to women and babies while pregnant. Can cause brain and spinal cord damage, paralysis, brain and mental deformities, or death.

Vitamin Supplements -Vitamins are not “miracle cures” for everything.

-They do not make up for poor eating habits!

The only symptoms a vitamin supplement relieves are those caused by a lack of that vitamin.

-Some people may need supplements to augment the vitamins provided by their diets.

Pregnant and breastfeeding women, infants, older adults, and patients who are ill or recovering from surgery.

Toxicity in supplements - taking too much that causes damage to the body.

Vitamin SupplementsWhen a vitamin cannot be synthesized in sufficient quantities by the body, it must be supplied by the body or a supplement.

Be aware that some supplements provide large doses of vitamins.

https://www.yahoo.com/health/too-much-vitamin-d-could-be-as-bad-for-you-as-too-113339394967.html

FDA regulates the sale of vitamin supplements, but has little authority to regulate the amounts of vitamins supplements contain.

Minimize Nutrient Loss in Foods

Store and Prepare foods safer:

● Keep freezer temperature at 0 degrees

● Use frozen foods within several months

● Store canned foods and fruits and vegetables in a cool, dry storage area

● Do not soak fruits or veggies in water

● Avoid paring or peeling fruits and veggies, if possible

● Cut fruits right before cooking or eating them

Maximize Nutrients in Foods

● Heat canned vegetables in their own liquids● Follow package directions when cooking

frozen veggies and fruit● Steam, or use as little water as possible.● Cover pan and cook for a short period of

time● Save cooking liquids for soups, stews, gravy

Compare and Contrast

What are the benefits of getting vitamins from supplements?

What are the benefits of getting vitamins from food sources?

ABC’s of Vitamins Review: https://www.youtube.com/watch?v=46wUJ0l2rjA

Vitamin Review:

Vitamins video: https://www.youtube.com/watch?v=nTDPJq8yxYc 18:35 min