Vitamins

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fortified vitamins

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iodine to salt, calcium to OJ, vitamin D to bread and folate, fiber in splenda

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enriched

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adding nutrients back to foods to restore those lost in processing

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grains

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thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate

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vegetables

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riboflavin, niacin, vitamin b5, a, e, k

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fruits

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folate, c, a

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oil

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E

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milk

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riboflavin, a, d, b12

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meats and beans

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thiamin, riboflavin, niacin, pantothenic acid

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what is a coenzyme

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small non-protein organic molecules that act as carriers of electrons or atoms in meabolic reactions and are necessary for function of many enzymes. some b vitamins are coenzymes

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what is thiamin deficiency

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beriberi- weakness, fatigue, CV problems

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what is thiamin found in

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pork, enriched/whole grains, legumes, nuts/seeds

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what is thiamin's function in the body

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assists in energy production, carb metabolism, production of ribose, and health of the nervous system

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what is riboflavin found in

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dairy products, enriched/whole grains, green leafy vegetables, red meat, poultry, fish. DEACTIVATED IN LIGHT

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what is riboflavin's function

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important component in the citric acid cycle and for assisting the body with the absorption of other vitamins

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what is riboflavin deficiency

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poor wound healing esp in tissues with fast turnover. it is also rarely seen alone

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what is niacin deficiency

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pellagra→ 3D’s dermatitis, diarrhea, dementia

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where is niacin found

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enriched flours, meat, fish, legumes

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what can niacin be synthesized from

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tryptophan

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what is niacin used for

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important role in production of energy and in metabolism

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what is biotin deficiency

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hair loss, dermatitis, neuromuscular dysfunction

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what can block absorption of biotin

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avidin from raw egg whites

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where is biotin found

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liver, egg yolk, yogurt, nuts

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what are the functions of biotin

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coenzymes and in metabolism

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pantothenic acid is found in

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widely distributed in foods, abundant in meat, eggs, whole grains, legumes. deficiency rare

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what is pantothenic acid used for

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part of CoA molecule. produces carrier protein needed for cholesterol and FA synthesis

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B6 and pyridoxine is important in

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amino acid metabolism and risk of heart disease. it also may help treat carpal tunnel syndrome and increase immunity in older adults

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B6 is found in

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chicken, fish, pork, whole wheat products

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what happens in B6 deficiency

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anemia and neurological issues. Not having enough will decrease neurotransmitters. Cause anxiety, depression, etc. supplements may not help with symptoms. The damage done by deficiency is sometimes not reversible

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folate/folic acid/b9 is found in

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legumes, fortified grains, asparagus, spinach, leafy greens. comes from latin word folium which means leafy greens

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folate coenzymes are needed for

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DNA synthesis and meabolism of some AA

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low folate intake has been associated with

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an increased risk of heart disease and incrased risk of neural tube defects in early pregnancy

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folic acid deficiency

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poor growth, nerve problems, diarrhea, tongue inflammation, megabloblastic/macrocytic anemia

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vitamin b12 (cobalamin) is found in

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meat, poultry, fish, dairy

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vitamin b12 is necessary for

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maintenance of myelin and metabolism

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how is cobalamin/b12 different

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because it is bound to protein but needs intrinsic factor in order to be able to absorb. we synthesize a little in our colon but cannot absorb it. intrinsic factor levels lower as we age

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vitamin b12 deficiency is

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1. Caused by pernicious anemia-occurs when b12 cannot be absorbed due to lack of intrinsic factor
2. Caused by atrophic gastritis- an inflammation of the gastic lining. A decreased amount of HCl and more bacteria so it is harder for us to absorb b12
3. Can be due to vegan diet
4. Leads to megaloblastic RBC
5. Excessive intake of folic acid can mask b12 deficiency

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what is the folate, vitamin b6 and b12 interaction

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i. Homocysteine. The more we have it, the greater our risk of cardiovascular disease. if you have enough b6 and b12 it will help decrease homocysteine. Homocysteine is created from methionine. B12 converts it back. B6 lowers homocysteine levels by converting to cysteine. We cannot activate folate unless we have b12 in the body

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vitamin c/ascorbic acid is found in

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citrus fruits, strawberries, cantaloupe

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vitamin c/ascorbic acid functions as

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antioxidant in the body, helps maintain the immune system, is important in collagen production, aids in iron absorption

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regular supplementation of vitamin c

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reduces duration and severity of colds

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excess of vitamin c

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causes some gastrointestinal discomfort

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what is the deficiency of vitamin c

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scurvy. Affects collagen in the mouth. Bleeding gums, easy bruising, reduces iron absorption. Depression and hysteria

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choline

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not a vitamin. needed to synthesize a membrane phospholipid, acetylcholine

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where is choline found

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eggs, organ meats, spinach, nuts, wheat germ

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choline deficiency

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rare, can lead to fat accumulation in liver

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antioxidants

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i. destroy reactive oxygen molecules before they can do damage
ii. include vitamins C and E and mineral selenium

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antioxidants

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i. destroy reactive oxygen molecules before they can do damage
ii. include vitamins C and E and mineral selenium