Vitamins

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first discovered was called A, then B, etc
-but some were actual many chemicals, like the B vitamins
-currently 13 vitamins are identified (A, D, E, K, C and 8 B’s)
-there is still a debate over whether a few chemicals should be vitamins (choline, carnitine)
-a synthetic mix of chemicals, delivered intravenously, can sustain life (total parenteral nutrition)

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vitamins

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a nutrient
-essential
-organic (C,H,O)
-does not yield energy (0 calories/gram)
-needed in very small amounts; micronutrient
(millionths-micrograms or thousandths-milligrams)

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vitamin

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Vitamins have a single nutrient function: ________
-specific functions are diverse (hormones, coenzymes (enzyme helpers), antioxidants)
-all control processes

-divided into 2 groups
-fat soluble
-water soluble

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regulatory

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dissolve in fat
-absorbed and transported
with lipids (lipoprotein carriers)
-deficiencies can occur if eating low fat diet
-stored in fatty tissues (liver)
(sometimes for years)
-can eat irregularly; less
frequent consumption
-not readily excreted
-can reach toxic levels with supplements (organ meats

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fat soluble

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dissolve in water
-absorbed/transported in blood



-not stored, with rare exception

-must eat on a regular basis
(several times/week minimally)
-easily excreted
-difficult to reach toxic levels with supplements

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water soluble

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-nearly impossible to reach toxic levels eating food

-? developed for some vitamins but remember
-if not established, may still be unsafe in large doses
-be careful taking supplements (1 vitamin tablet daily is relatively safe)

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tolerbale upper intake level

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___ are the most fragile nutrient class
improper storage, cooking can effect the vitamin content of food
-fat and water soluble vitamins can lose effectiveness in different ways (heat, light, frying, oxygen exposure)

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vitamins

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Food processing tends to reduce the nutritional quality of food, so you should try to buy fresh, organic (where possible and if appropriate) food and either eat it raw (if appropriate) or eat it after cooking for the shortest length of time.
Buy vegetables and fruits whole. Leaving leaves on and stalks in allows vitamin C to migrate to the edible parts of the plant.

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perservation

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Cook foods in the minimum amount of water or steam them. Use the water because some vitamins (and minerals) have leached out of the food.
Avoid high cooking temperatures and long heat exposure.
Do not allow food to stand for long periods at room temperature. Do not store food in warm places.
Cook foods whole, if possible.

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perservation

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Do not peel fruit or vegetables (unless not organic).
Freeze fresh produce for long-term storage.
Do not allow food - particularly unpackaged fruit and vegetables, oils and milk to stand in sunlight.

Do not soak vegetables in water for long periods, especially if cut up.

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perservation

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Generally, fresh, just picked is best. Many foods nutritionally degrade during travel and in the produce case.

Frozen foods, however, are processed rapidly and soon after harvest, so vitamin content is preserved.

Canned foods are also processed soon after harvest, but are
heated to high temperatures in water, leaching out some nutrients

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perservation

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Eat canned, if nothing else is available or if cost is an issue.
(Vitamin content is still OK and canned is better than excluding fruits and vegetables from your diet. Store canned food in cool darkness.)
Eat frozen, where, possible, if fresh is unavailable. Nutrient content may be better because processing is quick.
Eat fresh, preferably, grown by you, without pesticides or eat organic foods. Consider farmers markets or pick-your-own

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perservation

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The ____ _______ vitamins-a varied group
Vitamins A, D, E, K

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fat soluble

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-several different, structurally similar chemicals in foods
-retinoids (retinoic acid, retinol, retinal)
-each form performs a different function

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vitamin A

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-provitamins (a precursor of a vitamin)
-carotenoids
-beta-carotene

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vitamin A

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Functions
-Vision
-needed in the retina to turn visual light into nerve impulses
if adequate _____ _____
-in bright light, colored images perceived
-in dim light, black and white images perceived

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vitamin A

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Functions
-Cell reproduction, grow, differentiation
-binds to DNA indirectly to help protein production
-especially important in
-sperm production
-fetal development (cell differentiation)
-bone growth (bone dismantling)
-epithelium tissue (lungs, intestines, eyes, skin)

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vitamin A

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Functions
-Immunity
-adequate vitamin A associated with decreased infection risk
AND
Beta-carotene (pro-vitamin)
-antioxidant function, preventing cell damage from O2

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vitamin A

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Needs
-700ug RAE/day (women)
-900ug RAE/day (men)

RAE-retinol activity equivalent
1 ug of preformed vitamin A = 1 ug RAE

No easy way to convert to convert carotenoids to RAE

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vitamina A

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-night blindness
-lose vision in diminished light
-become blind or perceive only black and white for a short time when light changes from very dim to very bright
-inadequate vitamin A in retina
-reversible when vitamin A intake increased

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deficiency disease with vitamin A

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-corneal scarring
-leading cause of global childhood blindness
-treatable with a single yearly dose of vitamin A

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-xeropthalmia
deficiency disease with vitamin A

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DEficiency diseases -where vitamin A deficiency exists, resistance to measles, other infections are decreased

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immunity issues

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-most toxic of all of the vitamins
-adverse effects seen at 2-3 times AI
-can reach toxic levels with supplements, fortified
foods, organ meats (never eat polar bear liver)
-UL-3000ug RAE/day (19-70yr) but kids –900ug/day
-overdose can occur with a single large dose
-symptoms include joint pain, nausea, blurred vision,
growth failure in children,
-long-term overuse may aid development of osteoporosis

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toxicity Vit A

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-vitamin A is a ______ -causes birth defects if take in high doses during pregnancy (3x-4x normal daily dose)

-Acne medication, Accutane, a vitamin A-like compound, should not be taken before or during pregnancy

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teratogen

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-the carotenoids are converted to vitamin A as needed
-overeating them or oversupplementing them will not
cause toxicity
-but you can turn orange

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toxicity

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-Vitamin A is found in foods of animal origin
Richest sources are liver (3 ounces beef liver-6000ug) and oil
Also milk, milk products, and fortified foods

-beta-carotene is only found in plants
-any yellow, orange or green fruit or vegetable
-carrots, greens, apricots, yams, pumpkin
Don’t supplement!

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food sources

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a family of similar compounds found in meats vegetables and enteric bacteria

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vitamin K

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Functions
-K is for Koagulation (in Denmark)
-essential as a coenzyme to activate blood clotting
proteins

-aids in synthesis of proteins that bind calcium to bone
(one is osteocalcin)

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vitamin K

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Needs
-90 ug/day (women)
-120 ug/day (men)

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vitamin k

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-rarely seen but can occur with antibiotics that
affect enteric bacteria
-may contribute to low bone density
-infants are given a vitamin K shot at birth to
compensate for lack of enteric bacteria
-excessive amounts of vitamins A and E may
diminish effectiveness of vitamin K
-anticlotting drugs inhibit vitamin K action

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defeciencies

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Toxicity-rare and only with supplements

Food sources-
-dark leafy greens (kale, broccoli, spinach, leaf lettuce), soybeans
-NOT iceberg lettuce

Non-food source
-intestinal bacteria

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food sources of vitamin K