Note
To Students
This unit requires that you learn a large number
of facts. I highly recommend that you make and use flashcards for
this topic. Both lecture and the textbook cover this material in
greater depth, material presented here is not comprehensive.
Characteristics of Vitamins
Water soluble
Fat Soluble
What's Inside - Water
Soluble Vit.
 B1 Thiamin
B2
Riboflavin
B3
Niacin
Biotin
(B5)*
Pantothenic Acid
B6
Pyridoxine |
Folic
Acid
B12
Cobalamin
C
Ascorbic Acid
Vitamin-Like
Substances
* B5 is not an official designation |
Water
Soluble Vitamins - B's and C
B1 Thiamin
Deficiency:
Beriberi
Functions : In energy reactions as part
of the coenzyme TPP (thiamin pyrophosphate);
also is essential for normal nerve function
Food Sources: Pork, whole
grains, enriched breads and cereals, nuts and legumes
B2 Riboflavin
Deficiency:
Ariboflavinosis
Functions : In energy reactions
in the TCA cycle as coenzymes FMN (flavin
mononucleotide and FAD (flavin adenine dinucleotide)
Food Sources: Milk, yogurt,
meat, whole grains, enriched breads and cereals
B3 Niacin
Exists in many forms - nicotinamide, nicotinic acid, niacinamide.
The amino acid tryptophan can be converted
to niacin at a ratio of
60 mg tryptophan = 1 NE.
Deficiency:
Pellagra
Functions : In energy reactions as part
of coenzymes NAD (nicotinamide adenine
dinucleotide) and NADP (NAD phosphate).
Food Sources: Meat, fish, poultry,
peanuts, whole grains, enriched breads and cereals
Biotin
Deficiency:
Rare
Functions : In
energy reactions as a coenzyme transporting CO2 also in glycogen
and
fatty acid synthesis and amino acid metabolism
Food Sources: Found in all food
groups. No RDA has been established.
Pantothenic Acid (sometimes unofficially called B5*
in lay publications)
Deficiency:
Rare
Functions :
In energy reactions as part of coenzyme A (CoA)
Food Sources: Found in all
food groups
B6 Pyridoxine
Exists in two other forms as well: pyridoxal and pyridoxamine
Deficiency:
Pyridoxine Deficiency uncommon
Functions : In two coenzymes - PLP
(pyridoxal phosphate) and PMP (pyridoxamine
phosphate), primarily related to amino acid metabolism and some
fatty acid metabolism
Food Sources: Meat, fish,
poultry, green leafy vegetables, potato, and banana
Toxicity:
Seen when supplements are taken in large doses over several months.
Causes irreversible neurological damage
Folic Acid also called folate and folacin
The hot vitamin of the 90's, helps prevent some birth defects
and heart disease
Deficiency:
Macrocytic or
Megaloblastic Anemia; during early pregnancy may cause
neural tube defects
Functions : In coenzymes
THF
(tetrahydrofolate) and DHF (dihydrofolate), essential
for DNA synthesis, therefore essential for all cells
Food Sources: Green leafy
vegetables, legumes, nuts, and oranges/juice, to be
added to enriched breads and cereals
More about
Folic Acid
B12 Cobalamin
Deficiency:
Megaloblastic or
Pernicious Anemia (typically occurs when intrinsic factor
or HCl are inadequate) seen more often in the elderly
Functions : Red blood cell
synthesis, maintains myelin sheath around nerves,
functions in two coenzymes - methylcobalamin and deoxyadenocobalamin
Food Sources: Found in all
animal products
| What's Inside - Fat
Soluble Vit.
A Retinol
D Cholecalciferol
E Alpha Tocopherol
K Phylloquinone |
D Cholecalciferol
Deficiency: Rickets
in children, osteomalacia in adults
Functions : Calcium absorption,
bone and teeth mineralization
Sources:
Sunlight (converts cholesterol to vitamin D3) fortified
milk and milk
products, egg yolk, liver, fish oils ( fish oils taken as a supplement
may
produce toxicity - do not exceed recommended dose or length
of time taken.
E Tocopherols
especially
alpha
tocopherol
Deficiency: Rare, may occur in
premature infants
Functions : Antioxidant,
protects: red blood cell membranes, PUFA's and vitamin A
Food Sources: Plant oils,
wheat germ, egg yolk, liver, green leafy vegetable,
seeds, and nuts
K Phyloquinine
also
menaquinone, napthoquinone, and
menadione
Deficiency: Vitamin K deficiency
Functions : Formation of blood
clotting proteins
Food Sources: Liver, leafy green vegetables, intestinal
bacteria production
Answers to Questions
about Vitamin and Mineral Supplements
Do You
Need Vitamin Supplements???
Herbs
Echinacea
Source - cone flower (purple looking daisy
with yellow eye)
Functions: improves immune function
by increasing the activity of some cytokines including: interlukin-1, -
6, and -10 and TNF-alpha (tumor necrotic factor). This may assist with
viral infections by reducing their severity and duration.
Ginkgo Biloba
Source - leaf of the ginkgo tree
Functions: Improves peripheral
blood flow, especially in the brain. Used in Europe to treat dementia and
alzheimer's; it is not a cure. May improve memory; it is
not an alternative to studying!
Ginseng
Source - Ginseng root
Functions: Improves stamina in
rats, in human studies success varies. Has some immunological functions
- may reduce your risk of cancer if taken chronically. Results vary
based on the level of active ingredient in the capsule. Standardized
formulas should be used.
Goldenseal
Source -
Functions: No medical literature exists concerning
the functions of goldenseal. Traditionally used to improve immune
function especially related to viruses (cold and flu). Also often
used in conjunction with echinacea.
St. John's Wort
Source - Hypericum perforatum L.
Functions: May increase brain levels
of serotonin (neurotransmitter) thus elevate mood. In a study with
rats, St. John's wort demonstrated antidepressive and analgesic effects.
Should not be used in conjunction with prescription antidepressants.
May produce hypertensive crisis in individuals taking MAO (monoamine oxidase)
inhibitors.
Phytochemicals
Phytochemicals are a "hot" topic in nutrition today. They represent naturally occurring plant chemicals that seem to have disease prevention/treatment uses. Interest in phytochemicals stems from findings that compounds in foods seem to provide a protective factor in the prevention of some diseases especially cancer, or in the treatment of other medical conditions e.g.., menopause.
lutein
phytoestrogen
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Cardiovascular |
