vitamins
organic compounds that are vital to life and indispensable to body functions but are needed only in minute amounts; noncaloric essential nutrients
differences between fat-soluble and water-soluble vitamins
Fat soluble: stored in the liver or in fatty tissues, can't readily move, stored
Water soluble: absorbed directly into the bloodstream and travel freely, not stored much, not as great of toxicity risks
Functions Vitamin A
-gene regulation
-eyesight-health of the cornea
-mucous membranes
-skin, bone and tooth growth
-immunity
-reproduction
Beta-carotene: antioxidant
Functions Vitamin D
-mineralization of bones (raises blood Ca and Ph via absorption from digestive tract and by withdrawing Ca from bones and stimulating retention by kidneys)
Functions Vitamin E
-antioxidant (quenches free radicals)
-stabilization of cell membranes
-support of immune function
-protection of polyunsaturated fatty acids
-normal nerve development
Functions Vitamin K
-synthesis of blood clotting proteins and proteins important in bone mineralization
Functions Thiamin
-coenzyme needed in energy metabolism
-normal appetite
-nervous system function
Functions Riboflavin
-coenzyme in energy metabolism
-supports vision and skin health
Functions Niacin
-coenzyme needed in energy metabolism
Functions Folate
-coenzyme needed for new cell synthesis
Functions B12
-coenzyme in new cell synthesis
-maintains nerve cells
Functions B6
-enzyme needed in amino acid and fatty acid metabolism
-converts tryptophan to niacin and serotonin
-helps make RBC's
Functions Vitamin C
-collagen synthesis-strengthens blood vessel walls, forms scar tissue, matrix for bone growth
-antioxidant
-restores vitamin E to active form
-hormone synthesis
-supports immune cell functions
-helps absorb Fe
Fat soluble vitamins
A, D, E, K
Water soluble vitamins
B vitamins-thiamin, riboflavin, niacin, folate, B12, B6, biotin, pantothenic acid, Vitamin C
Sources vitamin A
Retinol: fortified milk, cheese, cream, butter, fortified margarine, eggs, liver
B-carotene: spinach and other dark leafy veg; broccoli; deep orange fruits (apricots, cantaloupe) and vegetables (carrots, sweet potatoes, pumpkin).
Sources vitamin D
-SUNLIGHT
-fortified milk
-liver
-sardines
-salmon
-shrimp
Sources vitamin E
-polyunsaturated plant oils (margarine, salad dressings, shortenings)
-green leafy veg
-wheat germ
-whole grain products
-nuts n' seeds
Sources vitamin K
-bacterial synthesis in the GI tract
-leafy greens
-cabbage like veg
-soybeans
-veg oil
Sources thiamin
-all nutritious foods
-pork, ham, bacon, liver
-enriched grains
-legumes
-seeds
Sources riboflavin
-milk, yogurt, cottage cheese
-meat, liver
-leafy greens
-whole grains
Sources niacin
-synthesized from AA tryptophan
-milk, eggs, meat, poultry, fish, whole-grains, nuts
PROTEIN FOODS
sources folate
-asparagus, avocado, leafy greens, beets
-legumes
-seeds
-liver
-enriched breads, cereals, pasta, grains
sources B12
ANIMAL PRODUCTS (meat, fish, milk, cheese, eggs)
sources B6
-meats, fish, liver, legumes, fruits, potatoes, whole grains, soy products
sources vitamin C
-citrus fruits
-cabbage-like veg
-dark green veg
-cantaloupe
-strawberries
-peppers
-lettuce
-tomatoes
-potatoes
-papayas
-mangoes
Vitamin A deficiency/toxicity
Deficiency:
HYPOVITAMINOSIS A
Toxicity:
-RBC cell breakage, stopped menstruation nosebleeds
-bone pain, growth retardation, headaches
-abdominal pain, vomiting and diarrhea=weight loss
-blurred vision, weakness, fatigue, loss of apetite
-dry skin, rashes,
Vitamin D deficiency/toxicity
Deficiency:
RICKETS
Toxicity:
-raised blood Ca, calcification of blood vessels and heart
-calcification of tooth
-excessive thirst, headaches, loss of appetite, weakness
-calcification and harm to soft tissues, heart damage
Vitamin E deficiency/toxicity
Deficiency:
-RBC breakage-ANEMIA
-nerve degeneration, weakness, difficulty walking
Toxicity:
-Augments the effects of anti-clotting medicine
-blurred vision
-fatigue and nausea
Vitamin K deficiency/toxicity
Deficiency:
-hemorrhage
-poor skeletal mineralization
Toxicity:
-interference with anticlotting medicine
Thiamin deficiency/toxicity
Deficiency:
BERIBERI
Toxicity:
No symptoms
Riboflavin deficiency/toxicity
Deficiency:
ARIBOFLAVINOSIS
Toxicity:
no symptoms
Niacin deficiency/toxicity
Deficiency:
PELLEGRA
Toxicity:
-nausea, vomiting
-painful flush and rash, sweating
-liver damage, impaired glc tolerance
Folate deficiency/toxicity
Deficiency:
-anemia
-heartburn, diarrhea, constipation
-low immunity
-smooth red tongue
-birth defects (neural tube)
-depression, confusion, headache, fatigue
Toxicity:
-masks B12 deficiency
B12 deficiency/toxicity
Deficiency:
-anemia (large cell)
-smooth tongue
-fatigue, nerve degeneration progressing to paralysis
-tingling numbness
Toxicity:
no symptoms
B6 deficiency/toxicity
Deficiency:
-anemia (small cell)
-depression, confusion, abnormal brain wave pattern, convulsions
-rashes; greasy scaly skin
Toxicity:
-bloating
-depression, fatigue, impaired memory, numbness, damage to nerves, difficulty walking, restlessness, convulsio
Vitamin C deficiency/toxicity
Deficiency:
SCURVY
Toxicity:
-nausea, cramps, diarrhea, excessive urination
-headache, insomnia
-aggravation of gout
-rashes
-interferences with medical tests
-kidney stones
Describe how to minimize nutrient losses during food storage and preparation.
-keep skins
-don't boil and throw out water
-try to steam veggies
-stir-fry
-don't deep fry
Guidelines for using multivitamin-mineral supplements.
...
Hypovitaminosis A
DEFICIENCY OF VIT A
-anemia
-cessation of bone growth, painful joints, tooth decay
-diarrhea, changes in linings
-low immunity
-night blindness
-depression
-corneal degeneration
-kidney stones, impaired growth
Rickets
VITAMIN D DEFICIENCY
-abnormal growth
-bow legs
-soft bones
-malformed teeth
-muscle spasms
Beriberi
THIAMIN DEFICIENCY
-edema, enlarged heart, abnormal heart rhythms, heart fails
-degeneration of nervous system, weakness, loss of reflexes, paralysis, mental confusion
-anorexia, weight loss
Ariboflavinosis
RIBOFLAVIN DEFICIENCY
-cracks at corner of mouth, smooth magneta on tongue, sore throat
-hypersensitivity to light, reddening of cornea
-skin rash
Pellegra
NIACIN DEFICIENCY
-diarrhea; vomiting; ab pain
-black or red swollen smooth tongue
-loss of appetit, weakness, headache, dizzines, confusion, psychosis or delirium eventually
-flaky skin rash on areas exposed to sun
Scurvy
VITAMIN C DEFICIENCY
-low immunity
-bleeding gums, loose teeth
-muscle degeneration, pain, disorientation, depression
-bone fragility, joint pain
-pinpoint hemorrhages, rough skin, blotchy bruises
-failure to heal wounds