Water-oluble Vitamins
B-complex and Vitamin C, absorbed directly into the blood, travel freely, excess is excreted in the urine, and needed in frequent doses (1-3days).
Fat Soluble Vitamins
Vitamins A,D,E,K, absorbed into the lymphatic system and then the blood, require a protein or lipid carrier for transport, can accumulate in the liver or adipose tissue, and need in periodic does (weeks or months).
Enrichment Act of 1941 and 1998
Many nutrients lost through milling process of grains, so grain/cereal products are enriched: Thiamin, Riboflavin, Niacin, Folate, and Iron. Whole grains contain original nutrients in greater amounts- enriched grains still deficient in B-6, magnesium, and
Poor B-vitamin status impacts exercise:
Limited studies show poor work performance: lower intensity and duration.
Diets high in un-enriched processed foods provide inadequate levels of B-vitamins
Some B-vitamins lost in milling of grains are replaced by the enrichment process.
Vitamins and Minerals
Are required for proper metabolism, do not directly provide energy, can be destroyed by conditions including light and heat exposure, are necessary for obtaining energy from the macronutrients, and often function as enzymes.
Enzymes
A protein that accelerates the rate of a chemical reaction. Are required for all metabolic reactions.
Coenzymes
A molecule that combines with an enzyme to facilitate enzyme function, and some metabolic reactions require this.
B-Complex vitamins
Are especially important for energy metabolism: Thiamin, Riboflavin, Pantothenic Acid, Folate, Niacin, Vitamin B6, Biotin, and Vitamin B12.
Thiamin
B1 Vitamin, coenzyme thiamin pyrophosphate (TPP) required for metabolism of carbohydrate and branched-chain amino acids and production of DNA and RNA, Beriberi is the deficiency, which results in muscle wasting and nerve damage, pork is the best naturally
Riboflavin
B2 Vitamin, component of 2 coenzymes (FMN and FAD) involved in oxidation-reduction reactions in energy metabolism, is part of the antioxidant enzyme glutathione peroxidase, light sensitive, and milk products (yogurt and cheese) are a good food source.
Arbioflavinosis
Riboflavin deficiency, symptoms include: sore throat, swollen mucous membranes, inflamed eyelids and sensitivity to light, reddening of cornea, crack and redness at the corners of mouth, painful, smooth, purplish red tongue, and inflammation characterized
Niacin
B3 Vitamin, Nicotinamide and Nicotinic acid, coenzyme (NADP and NAD) assisting with energy metabolism of carbohydrate and fatty acid, NAD is made from tryptophan (amino acid), and good food sources include meat, enriched bread products, fish, poultry, and
Pellagra
Niacin deficiency, often referred to as the 4 "D": diarrhea, dermatitis, depression, and death. Other symptoms include abdominal pain, vomiting, inflamed, swollen, smooth, bright red tongue, apathy, fatigue, loss of memory, headache, and bilateral symmetr
Niacin Toxicity
Toxicity symptoms are typically from supplements: painful flush, hives, and rash ("niacin flush"), excessive sweating, liver damage, and impaired glucose tolerance.
Pyridoxine
B16 Vitamin, group of 6 related compounds, part of a coenzyme (PLP and PMP) for more than 100 enzymes in amino acid metabolism, helps to convert tryptophan to niacin and to serotonin, helps to make red blood cells, and good food sources include tuna, meat
Vitamin B6 Deficiency Symptoms
Anemia (small-cell type), inflamed irritated patches on skin, depression, confusion, abnormal brains wave pattern, convulsions, all involve either skin, blood, or nerve tissues, and toxicity symptoms are with supplements that have been used to treat PMS a
Pantothenic Acid
Component of coenzymes for fatty acid metabolism, required for building new fatty acids, widespread in foods, no toxicity from excess pantothenic acid, deficiencies are very rare, and a good food source from mushrooms.
Biotin
Part of coenzymes involved in metabolism of carbohydrates, fat, and proteins, important for gluconeogenesis, content has been determined for very few foods, but is widespread in foods, good food sources include meats, egg yolks, soybeans, fish, whole grai
Choline
A vitamin-like substance, assists in homocysteine metabolism, accelerates the synthesis of acetylcholine, a neurotransmitter (used in muscle movement and memory storage), critical in integrity of cell membrane structure, good sources include milk, liver,
Iodine
Is a trace mineral, critical for the synthesis of thyroid hormones, which regulate body temperature and resting metabolic rate. Significant sources include iodized salts, seafood, bread, dairy products, and plants grown in iodine-rich soil and animals fed
Excess Iodine
Blocks synthesis of thyroid hormones and the thyroid tries to make more hormones, results in a goiter, which is an enlarge thyroid.
Hypothyroidism
Low thyroid hormone results in low body temperature, cold intolerance, weight loss, fatigue, and goiter.
Cretinism
Mental retardation from iodine deficiency (of mom) during embryonic development. These infants also experience stunted growth, deafness, and muteness.
Chromium
Is a trace mineral, assits insulin as it transports glucose from the blood into the cells, important for RNA and DNA metabolism, supports normal growth and immune function, there is very little of this in the body, and good sources include mushrooms, prun
Manganese
Is a trace mineral, coenzyme involved in energy metabolism, part of the antioxidant enzyme superoxide dismutase, good sources include whole-grain foods, brown rice, pineapple, pine nuts, okra, spinach, no deficiencies, and toxicity impairs the nervous sys
Sulfur
Is a major mineral, component of thiamin and biotin, required for detoxification of alcohol and drugs by the liver, found in a few amino acids, sufficient amounts of this is synthesize from the protein in our diets, and no known deficiencies or toxicities