Enrichment
Means to "add back" nutrients taken out during processing
Fortification
Means to "add extra" nutrients that would not occur naturally
Vitamins
-Needed in small amounts
-Not an energy source
-Individual units rather than long chains
-Essential for normal functioning, growth, and maintenance of the body
What are the fat-soluble vitamins?
A,D,E,K
Fat-Soluble vitamins
-Absorbed with fat into the lymphatic system
-Stored in larger quantities (can overdose)
-Less vulnerable to cooking losses
What are the water soluble vitamins?
B vitamins and vitamin C
Water soluble vitamins
-Absorbed into bloodstream
-Stored in small amounts
-Vulnerable to cooking losses (heat can weaken)
Food preparation affects...
vitamins in foods
Vitamins found in which food groups?
all
Factors that determine amounts of vitamins:
-source (animal vs. plant)
-sunlight
-moisture
-growing conditions
-plant's maturity at harvest
-packaging and storage
What food is enriched?
white bread
What food is fortified?
orange juice
Some enrichment/fortification is required by?
law
Provitamins
-Inactive
-Body must change them to active form
-EX: beta-carotene
Active forms of vitamin A
AKA retinoids
-Retinol
-Retinal
-Retinoic Acid
Precursors: carotenoids
What are the functions of vitamin A?
-Vision
-Maintaining healthy cells
-Fighting infections and bolstering immune function
-Promoting growth and development
-Cell development and health
Vision
*Night and day
-Changes incoming light to visual images
-Keeps eye's surface healthy
-Allows night and color vision
Cell production and differentiation
Regulates production of enzymes, blood carrier proteins, and structural proteins (like those in the skin)
Skin
needed to replace epithelial cells
Immune function
produce immune cells
Reproduction
keeps reproductive tracts healthy
bones
-help produce bone cells
-required for bone remodeling
Dietary recommendations of vitamin A
Retinol Activity Equivalent (RAE)
Sources of Vitamin A
-Animal food sources (retinoids)
-Plant foods (Provitamin A carotenoids)
-Fortified foods
Vitamin A deficiency
-Rare in North America and Western Europe
-Leading cause of child blindness worldwide
-Affects eyes, body cell development, and immune function
Vitamin A deficiency in the eyes
Xerophthalmia
Vitamin A deficiency in the skin and other epithelial cells
Keratin
Vitamin A deficiency effecting immune function
vulnerable to infection
Other effects of vitamin A deficiency
Growth retardation, bone deformities, detective teeth, and kidney stones
Symptoms of vitamin A toxicity
Fatigue, vomiting, abdominal pain, bone and joint pain, loss of appetite, skin disorders, headache, blurred or double vision, and liver damage
Teratogen
-Causes birth defects
-Discoloration of skin
Acne treatment
-Retin-A and Accutane
-use with caution
Forms and formations of vitamin D
activated in liver and kidney
Functions of vitamin D
-bone health
-protects against certain cancers and other chronic diseases
-helps regulate insulin formation/secretion
Sources of vitamin D
-Exposure to sunlight
-Fortified foods (milk, breakfast cereals)
-Supplements
Vitamin D deficiency
-Rickets in children
-Osteomalacia and osteoporosis in adults
Vitamin D toxicity
hypercalcemia
Forms of Vitamin E
-Family of 8 similar compounds
-Only alpha-tocopherol considered for human vitamin E requirement
-Stored mainly in body fat
Functions of Vitamin E
-Antioxidant: protects cell membranes from free radicals
May lower risk of some chronic diseases
Vitamin E
-No major disease associated with Vitamin D deficiency due to adequate levels in American diet
-Major symptom of Vitamin E deficiency is an increase in red blood cell fragility
-Absorbed in intestines
Dietary recommendations for vitamin E
-Related to intake of polyunsaturated fatty acids
-RDA: 15 mg/day for adults
19mg/day for breastfeeding
Food sources of Vitamin E
Nuts, seeds, vegetable oil, whole grain, wheat germ oil, fruit, vegetables, and animal products
Vitamin E deficiency
-Occurs with fat malabsorption or rare genetic disorders
-May also occur post bariatric surgery
Vitamin E toxicity
-Nontoxic and adverse effects have not been found
-Can interfere with blood clotting
Functions of Vitamin K
-Blood clotting
-Bone health
Dietary recommendations for Vitamin K
-Men: 120 mg/day
-Women: 90 mg/day
Food sources of Vitamin K
Green vegetables, plant oils, intestinal bacteria
Vitamin K deficiency
-Rare in healthy people
-Newborn babies at risk
Toxicity of Vitamin K
-Rare
-Can interfere with anticoagulant medicines
8 B vitamins
act primarily as coenzymes in energy metabolism
Vitamin C
-Antioxidant
-Can stabilize Vitamin E
Functions of thiamin (B1)
-Coenzyme in energy metabolism
-Part of the coenzyme thiamin pyrophosphate (TPP)
(Helps break down glucose, make RNA and DNA; helps power protein synthesis/growth)
(Helps synthesize and regulate neurotransmitters/brain function)
Dietary recommendations of thiamin
-Men: 1.2 mg/day
-Women: 1.1 mg/day
-Pregnancy: 1.4 mg/day
-Breastfeeding: 1.5 mg/day
Food sources of thiamin
-Pork, legumes, nuts and seeds, fish and seafood, enriched grain products
-Cooking reduces content
Thiamin deficiency
-Beriberi: overall profound muscle weakness and nerve destruction
-Milder symptoms: headache, irritability, depression, and loss of appetite
Thiamin toxicity
There are no reports of thiamin toxicity
Riboflavin (B2) functions
-Coenzyme in energy metabolism
-Supports antioxidants
Food sources of B2
-Milk and dairy products
-Enriched grains, eggs
B2 deficiency
-Ariboflavinosis
-Occurs most often in chronic alcoholism
B2 toxicity
no reported cases
Functions of Niacin (B3)
-Coenzyme in energy metabolism
-Supports fatty acid synthesis
Food sources of Vitamin B3
-Can be made from amino acid tryptophan
-Whole and enriched grains
-Meat, poultry, fish, nuts, and peanuts
B3 deficiency
-Pellagra: 4 Ds = dermatitis, diarrhea, dementia, and death
Niacin toxicity and medicinal uses
-High doses are used to treat high blood cholesterol
-Side effects: skin flushing, liver damage
What are the functions of Vitamin B6?
-Coenzyme in protein and amino acid metabolism
-Supports immune system
-Helps to lower blood levels of homocysteine (AA by product of meat increases the levels to lead to heart disease, stroke, osteoporosis, and Alzheimer's)
Food sources of Vitamin B6
Meat, fish, poultry, potatoes, fortified meat substitutes, bananas, sunflower seeds
Vitamin B6 to deficiency
microcytic hypochromic anemia
Vitamin B6 toxicity and medicinal uses
Can cause subtle neurological damage, upset stomach, headache, sleepiness, and a tingling, prickling, or burning sensation
Functions of folate
-Coenzyme in DNA synthesis and cell division
-Needed for normal red blood cell synthesis
-Reduces neural tube defects in the unborn
Food sources of folate
-Fortified cereals, enriched grains
-Green leafy vegetables, orange juice, sunflower seeds, and legumes
Folate deficiency
-Anemia and diarrhea (megaloblastic anemia)
-Birth defects (spina bifida)
-Heart disease
Folate toxicity
-Can mask vitamin B 12 deficiency
-Hypersensitive people may suffer hives or respiratory distress
Functions of Vitamin B12
-Needed for normal folate function (DNA and RBC synthesis/metabolize homocysteine)
-Maintains myelin sheath around nerves
-Maintains the CNS which includes the brain and spinal cord
Food sources of vitamin b12
Only animal foods: meats, liver, milk, eggs, some fortified foods such as cereal
Vitamin B 12 absorption
requires adequate stomach acid and intrinsic factor
Vitamin B 12 deficiency
Can lead to pernicious anemia, resulting in nerve damage
Vitamin B12 toxicity
No UL set
Functions of Pantothenic Acid (B5)
Component of coenzyme A
Food sources of B5
-widespread in foods
-reduced by freezing, canning, and refining
*deficiency and toxicity are rare
Functions of biotin
-Coenzyme
-Amino acid metabolism
-Fatty acid synthesis
-Release of energy from fatty acids
-DNA synthesis
Food sources of biotin
-Cauliflower, liver, peanuts, cheese
-Protein avidin (raw egg whites) binds biotin and prevents absorption
*deficiency and toxicity are rare
Function of Choline
Helps metabolize homocysteine (elevated levels associated with heart attack, stroke, and blood clots)
Food sources of choline
-milk, liver, egg yolk, and peanuts
-overall abundant in food
Choline deficiency
unlikely in healthy people
Choline toxicity
Diarrhea, falling blood pressure, and fishy body odor
Vitamin C functions
-Antioxidant
-Needed for collagen synthesis
-Other roles: makes other essential compounds, enhances the absorption of iron from plant foods
Food sources of vitamin C
-Fruits: citrus, strawberries, kiwi, fortified juice
-Vegetables: broccoli, tomatoes, potatoes, cabbage, leafy green, peppers
Vitamin C deficiency
scurvy
Vitamin C toxicity
-May cause GI distress in high doses
Conditional nutrients
-Body makes most substances needed for life
-May need to get from diet due to illness or inherited metabolic errors
-EX: inositol, carnitine, taurine, lipoic acid
Bogus vitamins
-Unnecessary substances found in some supplements
-Marketed as vitamins and health boosters
-EX: Hesperidin - found in fruits
Pangamic acid - may be called vitamin 15
-Rutin - in buckwheat and asparagus