chapter 7
Vitamin E recommended intake
15 milligrams a day for adults -smokers may have higher needs UL- 1000mg a day
absorption- water soluble
Absorbed directly into the blood.
absorption- fat soluble -The nutrient needed for the absorption of fat-soluble vitamins is; lipids
Absorbed like fats, first into the lymph and then into the blood. -require bile
Which is the most serious deficiency?
Vitamin D
Average American adult has ______year store of vitamin A
1
The most toxic vitamin in excess:
vitamin D
vitamin C food sources
****sweet potato- 1/2 cup- A and C grapefruit- 1/3 cup brussels sprouts cooked- 1/2 cup sweet red pepper- chopped raw- 1/2 cup bok choy- cooked 1/2 cup strawberries- 1/2 cup brocoli cooked- 1/2 cup green pepper chopped raw- 1/2 cup orange juice- 1/2 cup -Vitamin C is vulnerable to heat and destroyed by oxygen, so for maximum vitamin C consumers should treat their fruit and vegetables gently. Losses occurring when a food is cut, processed, and stored may be large enough to reduce vitamin C's activity in the body. Fresh, raw, and quickly cooked fruit, vegetables, and juices retain the most vitamin C, and they should be stored properly and consumed within a week after purchase. -Dull knives, exposure to air, overcooking and crisping of foods will decrease the vitamin C content of the food
U.S. and Canada, adults rarely suffer nutrient deficiencies
-People prone to vitamin deficiencies •Habitual dieters •Elderly people with diminished appetite •People with wasting illnesses -People who omit entire food groups •People who lack knowledge or money to eat properly ****32 billion US dollars spent yearly on supplements
Dietary Supplements
-The FDA does not "approve" dietary supplements for safety or effectiveness before they are sold. -Claims that taking a supplement will provide certain health benefits have always been a controversial feature of dietary supplements. Manufacturers often rely on these claims to sell their products. -Dietary supplements are not replacements for conventional diets. -Nutritionists recommend food first because foods provide a variety of vitamins and minerals and also dietary factors that are not found in a vitamin or mineral supplement - such as phytochemicals and fiber.
vitamin E; named tocopherol from tokos, a Greek word meaning "offspring."
-alpha-tocopherol is the gold standard for vitamin E activity
Vitamin K
-coagulation vitamin -fat soluble -body makes K in large intestine -K makes Prothrombin which clots the blood -Vitamin K can be made by intestinal bacteria. -Available by Rx
Role of Fat Soluble Vitamins
-diverse roles Vitamins A and D: - act somewhat like hormones, directing cells to convert one substance to another, to store this, or to release that. -directly influence the genes, helping to regulate the production of enzymes and other proteins. Vitamin E: -protects tissues all over the body from destructive oxidative reactions. Vitamin K: - is necessary for blood to clot and for bone health.
Fat Soluble Deficiencies
-occur when the diet is consistently low in them -also occur in people who undergo intestinal surgery for obesity treatment, -any disease that produces fat malabsorption (such as liver disease, which prevents bile production) - a person who uses mineral oil (which the body cannot absorb) as a laxative risks losing fat-soluble vitamins because they readily dissolve into the oil and are excreted with it. -Deficiencies are also likely when people follow eating patterns that are extraordinarily low in fat
dietary folate equivalent, or DFEa
A difference in absorption between naturally occurring food folate and synthetic folic acid necessitates compensation when measuring folate. The unit of measure, dietary folate equivalent, or DFE, converts all forms of folate into micrograms that are equivalent to the folate in foods -unit of measure expressing the amount of folate available to the body from naturally occurring sources. The measure mathematically equalizes the difference in absorption between less absorbable food folate (folic acid) and highly absorbable synthetic folate added to enriched foods and found in supplements.
fat soluble vitamins
A, D, E, K (can be stored) -are mostly absorbed into the lymph, and they travel in the blood and within the cells in association with protein carriers -Found in fats and oils of foods
requirements- fat soluble
Needed in periodic doses (weekly or even monthly)depending on the extent of body stores.
toxicity- water soluble
Toxicities are unlikely but possible with high dosesfrom supplements.
water soluble vitamins
B -Thiamin (B1), riboflavin (B2), niacin (B3), folate, vitamin B12, vitamin B6, biotin, and pantothenic acid C -absorbed directly into the bloodstream, where they travel freely. -excess secreted in urine -not as great toxicity as fat soluble
water soluble vitamins
B and C; Thiamin (B1), riboflavin (B2), niacin (B3), folate, vitamin B12, vitamin B6, biotin, and pantothenic acid -dissolve in water -easily dissolve and drain away with cooking water, and some are destroyed on exposure to light, heat, or oxygen during processing. -easily excreted in the urine. -no real storage exists -Foods never deliver toxic doses of the water-soluble vitamins recommendation- choose foods rich in water-soluble vitamins frequently to achieve an average intake that meets the recommendation over a few days' time.
Vitamin D deficiencies
By one measure, an estimated 16 percent of the U.S. population has low blood concentrations of vitamin D The Dietary Guidelines 2015 report lists vitamin D among its nutrients of concern because most people's dietary intakes fall short of the DRI recommendation. Vitamin D deficiency is likely in overweight people, those in northern climates, those who lack sun exposure, and among adults, breastfed infants, and adolescents with darker skin vitamin D is diluted by blood volume and or stored in adipose tissue -people who restrict animal foods or dairy
Folate; leaf
DRI Adults: 400 μg DFE/day Tolerable Upper Intake Level Adults: 1,000 μg DFE/day Chief Functions Part of a coenzyme needed for new cell synthesis -To make new cells, tissues must have folate -helps synthesize DNA -participates in the metabolism of vitamin and several amino acids -forms heme, the iron part of hemoglobin (folic acid) Deficiency -pregnant women are at risk- cause neural tube defects * must take supplements * Anemia, smooth, red tongue; depression, mental confusion, weakness, fatigue, irritability, headache; a low intake increases the risk of neural tube birth defects, impaired immunity, abnormal digestive function -folate is most likely to interact with medications. -Neural tube defects (NTD) PREGNANCY Adequate intakes reduce a woman's chances of having a child with a neural tube defect(NTD) NTDs arise in the first days or weeks of pregnancy, long before most women suspect they are pregnant -cleft lip -miscarriages .-can cause spina bifida and Anencephaly Toxicity -High intakes can mask the blood symptom of a vitamin deficiency. FDA: fortification of all enriched grain products with an absorbable synthetic product form of folate, folic acid in the late 1990s.. -Since fortification: decreased 25% U.S. incidence of NTD Avocado 1/2 cup cubed Asparagus 1/2 c pinto beans cooked 1/2 c beef liver cooked 3 oz beets 1/2 c enriched cereal 3/4 c (some may provide more) spinach raw 1 c lentils cooked 1/2 c
vitamin A beta carotene DRI and UL
DRI Men: 900 μg/day Women: 700 μg/day Tolerable Upper Intake Level Adults: 3,000 μg vitamin A/day
beta carotene
Dietary antioxidant• •Present in plant-based foods: •Colorful groups••Orange-colored fruits and vegetables •Dark green vegetables •Carotenoids: Chemical relatives of beta-carotene: •Deficiency causes macular degeneration from food is not converted to retinol efficiently enough to cause vitamin A toxicity. Excess beta-carotene is stored the fat under the skin, imparting a yellow cast.
vitamin A
Fat soluble- first to be recognized -Retinol; active stored in specialized cells of the liver. -cells convert retinol to its other two active forms, retinal and retinoic acid as needed -Precursor is Beta Carotene Sources: A: liver (fish), butterfat, cream, egg yolk Beta Carotene: spinach, broccoli, carrots, sweet potato, pumpkin, cantaloupe, apricot, peaches -versatile vitamin Vision; maintenance of cornea, prevents night blindness epithelial cells, mucous membranes, skin; growth; regulation of gene expression; reproduction; immunity Promote healthy skin and surface linings of the lungs, GI tract, etc.lungs, GI tract,
requirements- water soluble
Needed frequently (even daily) because the bodydoes not store most of them to any extent.
Non-B Vitamins
Inositol, Choline, Carnitine Choline a nutrient used to make the phospholipid lecithin and other molecules. -needed in the diet but not a vitamin -important roles in fetal development, particularly in the brain -good food source= eggs -less than 10 percent of U.S. adults and pregnant women consume enough Carnitine, sometimes called "vitamin BT," is an important piece of cell machinery, but it is not a vitamin. -abundant in ordinary foods.
Roles of Vitamin K
The main function of vitamin K is to help activate proteins that help clot the blood -Supplemental vitamin K is of value only if a deficiency exists. -Vitamin K does not improve clotting in those with other bleeding disorders, such as the inherited disease hemophilia. -synthesis of key bone proteins (bone loss, and hip fractures prevention) -Phylloquinone
toxicity- fat soluble
Toxicities are likely from supplements but occurrarely from food. -Excess vitamin A from high-dose supplements and highly fortified foods
Vitamin K deficiencies
-few adults will experience it even if they rarely eat Vit K in infants: they are born with sterile intestinal tracts and the vitamin K-producing bacteria take weeks to establish themselves -To prevent hemorrhage, newborns are given a single dose of vitamin K at birth refusal of dose can cause; vomiting, lethargy, and even bleeding, including bleeding of the brain in such babies People who have taken antibiotics that have killed the bacteria in their intestinal tracts also may develop vitamin K deficiency. In other medical conditions, bile production falters, making lipids, including all of the fat-soluble vitamins, unabsorbable. Supplements of the vitamin are needed in these cases because a vitamin K deficiency can be fatal.
Vitamin E toxicity
-rare -no adverse effects arise from consuming foods that provide Vitamin E -vitamin E in supplements augments the effects of anticoagulant medication used to oppose unwanted blood clotting, so people taking such drugs risk uncontrollable bleeding if they also take vitamin E -Supplemental doses of vitamin E prolong blood clotting times and increase the risk of brain hemorrhages, a form of stroke -Pooled results from 78 experiments involving over a quarter-million people suggest that taking vitamin E supplements may increase mortality in both healthy and sick people -keep their dosages low, not exceeding the UL of 1,000 milligrams of alpha-tocopherol per day.
roles of vitamin D
Hormone: regulating : regulating serum calcium and phosphorus levels •Skeleton: mobilization Ca & P if serum low •Digestive tract: Digestive tract: absorption Ca & P •Kidneys: activate vitamin D & excrete -Genomic: works at genetic level to affect how cells grow, multiply, and specialize.
Biotin and Pantothenic Acid
Important for energy metabolism Biotin- Coenzyme for carbohydrate, fat, and protein metabolism •Gene expression •Intestinal bacteria release absorbable biotin •No U L set •Pantothenic acid •Key coenzymeKey coenzyme• •Participate in over 100 steps in the synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin •Deficiency diseases rare
solubility of vitamins
It determines how the body absorbs, transports, stores, and excretes them.
Can Supplements Prevent Chronic Diseases?
Low vitamin D intakes have been associated with some types of cancer, but increasing vitamin D intake has not been proven to reduce cancer risk. Studies with mice have shown that increased vitamin C intake actually increased markers of oxidation in the blood and increased the risk of developing cataracts. After years of recording health data, the little protective effect of vitamin E supplements in heart disease is evident. In fact, an alarming increased risk for death emerged for people taking vitamin E supplements Results from controlled clinical human trials reveal no benefit from beta-carotene. In fact, there was a 28% increase in lung cancer among smokers taking beta-carotene compared with placebos.
thiamin intake recommendations and food
Men: 1.2 mg/day Women: 1.1 mg/day -1 waffle- .25mg green peas cooked- 1/2 c lean pork chop- 3 oz enriched pasta- 1/2 cup black beans cooked- 1/2 cup 1 whole baked potato- .22mg sunflower seeds (raw kernels)- 2 tbs enriched cereal- 3/4 cup enriched wheat bagel- 1/2 bagel -Pregnancy and lactation demand somewhat more thiamin
Niacin
Men: 16 mg/day Women: 14 mg/day Tolerable Upper Intake Level Adults: 35 mg/day Part of coenzymes needed in energy metabolism -is required by all living cells to release energy pellegra -the niacin-deficiency disease (pellis means "skin"; agra means "rough"). Symptoms include the "4 Ds": diarrhea, dermatitis, dementia, and, ultimately, death. Occurs where corn is the major source of food -large doses of niacin include liver injury, digestive upset, impaired glucose tolerance, serious infection, muscle weakness, and, rarely, vision disturbances. Deficiency Pellagra, characterized by flaky skin rash (dermatitis) where exposed to sunlight; mental depression, apathy, fatigue, loss of memory, headache; diarrhea, abdominal pain, vomiting; swollen, smooth, bright red or black tongue Toxicity Painful flush, hives, and rash ("niacin flush"); excessive sweating; blurred vision; liver damage, impaired glucose tolerance -Sources: obtained from protein, tryptophan is converted to niacin in the body. Also in peanuts. Recommendations••Amino acid tryptophan can prevent pellagra Amount of niacin in a diet is stated in terms of niacin equivalents (N E Was once next to Rickets the most common deficiency disease in the US -In the early 1900's leading cause of schizophrenia was caused by lack of niacin DRI Men: 16 mg/day Women: 14 mg/day Tolerable Upper Intake Level Adults: 35 mg/day Baked Potato- 1 whole medium Pork Chop 3oz chicken breast 3 oz mushrooms cooked 1/2 c enriched cereal 3/4 c tuna in water 3 oz
excretion-fat soluble
Not readily excreted; tend to build up in the tissues.
Vitamin D deficiencies in adults
Osteomalacia: Adults: poor bone mineralization -The bones become increasingly soft, flexible, weak, and deformed Osteoporosis Progression lead to porous bones, fractures mostly seen in older women vitamin D supplements may help
Vitamin D Intake Recommendations
People ages 1 to 70 years old need 15 micrograms of vitamin D daily. For those 71 and older, the need jumps to 20 micrograms per day because this group faces an increased threat of bone fractures. The UL for vitamin D for adults of all ages is 100 micrograms (4,000 IU), above which the risk of harm from overdoses increases. -Some scientists suggest using mathematical equations that take into account factors such as ethnicity, body mass index (BMI), age, sex, seasonal variability, latitude location, and UV light exposure when determining vitamin D intake recommendations
Some Valid Reasons for Taking Supplements
People with nutrient deficiencies. Women who are capable of becoming pregnant (supplemental or enrichment sources of folic acid are recommended to reduce risk of neural tube defects in infants). Pregnant women and lactating women (they may need iron and folate). Newborns (they are routinely given a vitamin K dose). Infants (they may need various supplements) People who undergo weight-loss surgery (incurs nutrient malabsorption). Those who are lactose intolerant (they need calcium to forestall osteoporosis). Habitual dieters (they may eat insufficient food). Elderly people often benefit from some of the vitamins and minerals in a balanced supplement (they may choose poor diets, have trouble chewing, or absorb or metabolize nutrients inefficiently;) People living with HIV or other wasting illnesses (they lose nutrients faster than foods can supply them). Those addicted to drugs or alcohol (they absorb fewer and excrete more nutrients; nutrients cannot undo damage from drugs or alcohol). Those recovering from surgery, burns, injury, or illness (they need extra nutrients to help regenerate tissues). Strict vegetarians (vegans may need vitamin , vitamin D, iron, and zinc). People taking medications that interfere with the body's use of nutrients.
excretion- water soluble
Readily excreted in the urine.
Transport and Storage-water soluble
Travel freely in watery fluids; most are not stored in the body.
Transport and Storage- fat soluble
Travel with protein carriers in watery body fluids; stored in the liver or fatty tissues. -because of storage you do not need to eat them everyday the body can go weeks without consuming them if you have enough in your diet
According to the Dietary Guidelines 2015 committee, today's U.S. intakes of these vitamins may fall below recommended intakes:
Vitamin A Vitamin D Vitamin E Vitamin C Folate
Vitamin A toxicity and beta carotene
Vitamin A: Acute (single dose or short-term): nausea, vomiting, headache, vertigo, blurred vision, uncoordinated muscles, increased pressure inside the skull, birth defects Chronic: birth defects, liver abnormalities, bone abnormalities, brain and nerve disorders Beta-carotene: Harmless yellowing of skin infants can die from toxic dose such as bear liver, seal and from toxic dose such as bear liver, seal and whale meat , blurred vision, headaches
vitamins
a vitamin is defined as an essential, noncaloric, organic nutrient needed in tiny amounts in the diet. The role of many vitamins is to help make possible the processes by which other nutrients are digested, absorbed, and metabolized or built into body structures
rickets and vitamin D children
abnormal bone formation because of a lack of vitamin D Legs become weakened and bowed in childhood knock-knees, beaded ribs, and protruding pigeon chests of rickets Still seen in 50% of children in Mongolia, Tibet, and the Netherlands -ultraviolet light and sunlight exposure to prevention and cure of rickets
Vitamin E deficiency
almost never seen in healthy humans -Deficiency of vitamin E, which dissolves in fat, may occur in people with diseases that cause fat malabsorption or in infants born prematurely -babies RBC's rupture and infant becomes anemic adults include loss of muscle coordination, loss of normal reflexes, and impaired vision and speech. Disease or injury of the liver (which makes bile, necessary for digestion of fat), the gallbladder (which delivers bile into the intestine), or the pancreas (which makes fat-digesting enzymes) makes vitamin E deficiency likely. In people without diseases, low blood concentrations of vitamin E are most likely the result of years of consuming diets extremely low in fat. -aneamia -poor balance -hair loss -dry skin -cancer -muscle weakness -leg cramps -blindness -fertilitiy problems -immunity -atherosclorosis
roles of Vitamin E
antioxidant and thus acts as a bodyguard against oxidative damage -protects againt free radicals which can damage cells (free radicals create a destructive chain reaction that can damage the polyunsaturated lipids in cell membranes and lipoproteins, the DNA in genetic material, and the working proteins of cells) -helps in prevention of aging -reduces inflmmation -disease prevention such as; cancer development, heart disease, diabetes -lungs, RBC"S, WBC"s, blood vessel linings, sensitive brain tissues, and even bones need protection for antioxidants of vitamin E
Deficiency in the water-soluble vitamins, ___________and _________ , contribute to anemia, and a deficiency in __________ causes pellagra.
b12, folate, niacin
thiamin defficiency; beriberi,
beriberi- the thiamin-deficiency disease; characterized by loss of sensation in the hands and feet, muscular weakness, advancing paralysis, and abnormal heart action. (east asia) polishing rice took away thiamin -Beriberi takes two forms: wet beriberi, characterized by edema (fluid accumulation), and dry beriberi, without edema In the Philippines, 4th cause of death Common in countries where polished rice is a staple Mild deficiency in U.S. from eating junk food diets- moodiness, fatigue, muscle weakness
Vitamin C (ascorbic acid) roles
best known for; its work in maintaining the connective tissues and as an antioxidant. -important to form collagen; Collagen forms the base for all of the connective tissues: bones, teeth, skin, and tendons. -Collagen forms the scar tissue that heals wounds, the reinforcing structure that mends fractures, and the supporting material of capillaries that prevents bruises -makes some hormones -production of carnitine -prooxidant- compound that triggers reactions involving oxygen.
vitamin K toxicity
blood clots too much, need blood thinners such as Coumadin, aspirin which are antagonists to the vitamin inability to clot properly Hemophilia premature infants Toxicity induces breakage of the red blood cells and release of their pigment, which colors the skin yellow. **A toxic dose of synthetic vitamin K causes the liver to release the blood cell pigment (bilirubin) into the blood (instead of excreting it into the bile) and leads to jaundice.
selection of supplements
choose- Don't fall for meaningless labels such as, "advanced formula," "maximum power," "stress formula," "time release," and the like. read; Read labels chewable, liquid, pills target; Target your needs: assess intake & RDI choosing- Choosing doses: avoid upper limits look- Quality: look for USP symbol avoid- Avoid marketing traps & false claims Just because a supplement is natural, it does not mean it is safe. Avoid products that claim to work like prescription drugs, advertise through mass emails, market in other languages, promise weight loss, body-building, or enhanced sexual performance. Some people need supplements - such as during pregnancy.
Riboflavin (B2)
coenzyme in the energy metabolism pathways of all cells. -pigment found in milk Riboflavin is destroyed by ordinary light. -heat stable -When thiamin is deficient, riboflavin may be lacking, too, but its deficiency symptoms, such as cracks at the corners of the mouth, sore throat, or hypersensitivity to light, may go undetected because those of thiamin deficiency are more severe -Cracks and redness at corners of mouth; painful, smooth, purplish red tongue; sore throat; inflamed eyes and eyelids, sensitivity to light; skin rashes Men: 1.3 mg/day Women: 1.1 mg/day spinach cooked-1/2 c enriched cereal- 1/2 c cottage cheese 1 c beef liver- cooked 3 oz mushrooms cooked - 1/2 c lean pork chop- 3 oz yogurt plain- 1 cup milk- 1 c
precursors
compounds that serve as starting materials for other compounds. **In nutrition, vitamin precursors are compounds that can be converted into active vitamins. Also called provitamins. -Thus, to measure the amount of a vitamin found in food, we often must count not only the amount of the true vitamin but also the vitamin activity potentially available from its precursors.
Thiamin (B1)
critical role in the energy metabolism of all cells. occupies a special site on nerve cell membranes. -Consequently, nerve processes and their responding tissues, the muscles, depend heavily on thiamin. -CHO metabolism -muscle tone
All of these statements are true EXCEPT which one? a. Fat-soluble vitamins are stored, and therefore overconsumption may lead to toxicity. b. Fat-soluble vitamins require bile to be absorbed in the body. c. Vitamins A, D, E, and K are fat-soluble. d. Vitamins are essential, caloric nutrients that are needed in tiny amounts
d. Vitamins are essential, caloric nutrients that are needed in tiny amounts
vitamin D sun exposure
dark-skinned people require up to 3 hours of direct sun (depending on the climate). Light-skinned people need much less time (an estimated 5 minutes without sunscreen or 10 to 30 minutes with sunscreen). -sun exposure increases skin cancer risks, so the DRI committee set its recommendations in terms of dietary vitamin D alone, with no contribution from the sun
thiamin defiency; wernicke-korsakoff
developed countries today, alcohol abuse often leads to a severe form of thiamin deficiency, Wernicke-Korsakoff syndrome a cluster of symptoms involving nerve damage arising from a deficiency of the vitamin thiamin in alcoholism. Characterized by mental confusion, disorientation, memory loss, jerky eye movements, and staggering gait.
Vitamin A in Reproduction and Growth
essential for normal reproductive processes. In men, vitamin A participates in sperm development women, it supports normal fetal development during pregnancy. In a developing embryo, vitamin A is crucial for the formation of the spinal cord, heart, and other organs Excessive vitamin A during pregnancy can injure the spinal cord and other tissues of a developing fetus, causing birth defects
Vitamin B deficiency
every cell is affected.- because every cell needs energy -nausea, severe exhaustion, irritability, depression, forgetfulness, loss of appetite and weight, pain in muscles, impairment of the immune response, loss of control of the limbs, abnormal heart action, severe skin problems, swollen red tongue, cracked skin at the corners of the mouth, and teary or bloodshot eyes.
the B vitamins; helpers
function as parts of coenzymes. A coenzyme is a small molecule that combines with an enzyme -As parts of coenzymes, the B vitamins help enzymes in every cell do numerous jobs. -help the body metabolize carbohydrates, lipids, and amino acids. -work together with enzymes in the metabolism of energy nutrients and in the creation of new cells. -to build new tissues, to make hormones, to fight infections, or to serve as fuel for energy,
vitamin D toxicity
intoxication raises the concentration of blood calcium by withdrawing bone calcium, which can then collect in the soft tissues and damage them. -With chronic high vitamin D intakes, kidney and heart function decline, blood calcium spins further out of control, and, when the kidneys and heart ultimately fail, death ensues -High doses of vitamin D may bring on high blood calcium, nausea, fatigue, back pain, irregular heartbeat, and increased urination and thirst
vitamin c toxicity
kidney stones, gout, nausea, abdominal cramps, diarrhea; rashes; interference with medical tests and drug therapies; caused by mega dosing Possible adverse effects of taking 2 grams a day: -Alteration of the insulin response carbohydrate -Interference with blood clotting medications -Increased risk of kidney stones -Excessive vitamin C can be dangerous for people who have an overload of iron in their systems -Digestive upsets -Doses approaching 10 grams per day can be expected to be unsafe. -Vitamin C from food is always safe.
night blindness and Vitamin A
lag in the recovery of night vision, often indicates a vitamin A deficiency. A more profound deficiency of vitamin A is exhibited when the protein keratin accumulates and clouds the eye's outer vitamin A-dependent part, the cornea. The condition is known as keratinization, and if the deficiency of vitamin A is not corrected, it can worsen to xerosis (drying) and then progress to thickening and permanent blindness, xerophthalmia. Tragically, a half million of the world's vitamin A-deprived children become blind each year from this often preventable condition, and about half die within a year after losing their sight. Vitamin A supplements given early to children developing vitamin A deficiency can reverse the process and save both eyesight and lives. Better still, a child fed a variety of fruit and vegetables regularly is virtually assured protection.
vitamin C intake
national concern- U.S. intakes may fall short of the DRI recommendations. minimum of 10 milligrams a day to the UL of 2,000 milligrams (2 grams) Certain people need more vitamin C: smokers, pregnant and breastfeeding women, and children, and anyone with fever or infection. -alcoholics -drug addicts -sick people in hospital -eating disorders -infants fed only cows milk smokers men- 125mg smokers women- 110mg DRI men- 90mg DRI women- 75mg 10mg- prevents scurvy 30mg- supports metabolism -above 200mg limits increase of absorption or blood concentration -Supplements in excess of 500mg/day are lost in the urine
gene regulation Vitamin A
retinoic acid may also affect the development and treatment of certain cancers, such as leukemia, breast cancer, prostate cancer, and others; research is ongoing
choosing foods rich in vitamins
search for them in an online nutrient database, such as USDA's What's in the Foods You Eat search tool or the USDA Food Composition Databases. Then, when you compare those nutrient amounts with the DRI, you'll find out, say, that cornflakes is a particularly good source of folate (manufacturers add folic acid), but a poor source of vitamin E.
good souces Vitamin A
spinach- 1/2 cup cooked (beta carotene) sweet potato- 1/2 cup baked (beta carotene) carrots- 1/2 cup cooked (beta carotene) fortified milk- 1 cup (preformed vit A) apricots- 3 (beta carotene) bok choy- 1/2 cup cooked (beta carotene) beef liver- 3oz cooked (preformed vit A) Milk and eggs Many red, orange, or Many red, orange, or yellow fruits and yellow fruits and vegetables contain carotenoids—pigments —some of which can be converted to vitamin A (such as beta carotene, which is also an antioxidant)
vitamin D sources
sunlight salmon or mackerel- 3 oz sardines- 3 oz enriched cereal- 3/4 cup (ready to eat) tuna- 3 oz (light/canned) fortified milk - 1 cups cod liver oil- 1 tsp mushrooms grown in sunlight only Very few foods contain vitamin naturally except for fatty fish. All milk is fortified with vitamin D. Most cereals are fortified.
rhodopsin Vitamin A eyesight
the light-sensitive pigment of the cells in the retina; it contains vitamin A Process of light perception •Maintenance of healthy cornea
Vitamin B12 (cobalamin)
this and folate are closely related: each depends on the other for activation. -functions as part of coenzymes needed in cell replication, and it helps maintain the protective sheaths that surround and protect nerve fibers, allowing them to function properly. DRI Adults: 2.4 μg/day Chief Functions Part of coenzymes needed in new cell synthesis; helps to maintain nerve cells -makes red blood cells in the bone marrow -needed for CNS -pro metabolism -needed to maintain the protective cover around each nerve fiber so your nerves work properly. -critical for cell replication and proper nerve functioning. Deficiency Pernicious anemia; anemia (large-cell type); smooth tongue; tingling or numbness; fatigue, memory loss, disorientation, degeneration of nerves progressing to paralysis, creeping paralysis, and general malfunctioning of nerves and muscles. immature RBC's (macrocytic) -affects nerve system deficiency anemia mimics folate deficiency and arises with low intakes or, more often, poor absorption. poor absorption; The stomach produces too little acid to liberate vitamin from food. Intrinsic factor, a compound made by the stomach and needed for absorption, is lacking. -The anemia of the vitamin deficiency caused by lack of intrinsic factor is known as pernicious anemia -binds & carries vitamin into bloodstream. Shots or nasal spray. foods; occurs only in foods of animal origin. -Folate supplements can mask a vitamin deficiency. sardines 3 oz tuna in water 3 oz swiss chese 1.5 oz enriched cereal 3/4 c chicken liver 3 oz sirloin steak 3 oz cottage cheese 1 c pork roast lean 1 c harder to absorb for elderly, who may need foods fortified with B12 or supplements that use crystalline (easier to absorb). -Vegans need to eat foods fortified with vitamin B12 such as Soymilk, cold cereals, tofu, and meat substitutes such as sausage or chicken strips.
scurvy
vitamin C deficiency disease -Long voyages without fresh fruit and vegetables spelled deaths -the first vitamin discovered in 1500's loss of appetite, growth cessation, tenderness to touch, weakness, bleeding gums, loose teeth, swollen ankles and wrists, and tiny red spots in the skin where blood has leaked out of capillaries story: The first nutrition experiment to be conducted on human beings was devised more than 250 years ago to find a cure for scurvy. A physician divided some British sailors with scurvy into groups. Each group received a different test substance: vinegar, sulfuric acid, seawater, oranges, or lemons. Those receiving the citrus fruit were cured within a short time. Sadly, it took 50 years for the British navy to make use of the information and require all its vessels to provide lime juice to every sailor daily. British sailors were mocked with the term limey because of this requirement. The name later given to the vitamin that the fruit provided, ascorbic acid, literally means "no-scurvy acid." It is more commonly known today as vitamin C.
vitamin D; cholecalciferol the sunshine vitamin functions When ultraviolet rays shine on your skin, you make a precursor of vitamin D.
vitamin D must undergo a series of chemical transformations in the liver and kidneys to be activated resembles sterols the only vitamin that is also a hormone Functions: -Maintains normal blood levels calcium and phosphorus by enhancing their absorption into the body, where they help maintain bones -Likely helps build muscle. -Enables Calcium to form bone, a process called calcification -Mineralization of bones and teeth (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys)
Vitamin K foods
vitamin K can be obtained from a nonfood source—in this case, the intestinal bacteria. -reside in intestines that synthesize Vit K -soybeans dry roasted- 1/2 cup -spinach steamed - 1/2 cup -cabbage steamed- 1/2 cup -salad greens- 1cup -asparagus cooked- 1/2 cup -kale cooked- 1 cup Among protein foods, soybeans, green and black-eyed peas, and split pea soup are rich sources. Canola and soybean oils
B6
works in amino acid metabolism. DRI Adults (19-50 yr): 1.3 mg/day Tolerable Upper Intake Level Adults: 100 mg/day Chief Functions -protein metabolism Part of a coenzyme needed in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin; helps to make hemoglobin for red blood cells Aids in the conversion of tryptophan to niacin. Plays important roles in the synthesis of hemoglobin and neurotransmitters, the communication molecules of the brain. (For example, vitamin assists the conversion of the amino acid tryptophan to the mood-regulating neurotransmitter serotonin.) Assists in releasing stored glucose from glycogen and thus contributes to the maintenance of a normal blood glucose concentration. Plays roles in immune function and steroid hormone activity. Is critical to normal development of the fetal brain and nervous system; deficiency during this stage causes behavioral problems later. Deficiency Anemia, depression, confusion, convulsions; greasy, scaly dermatitis weakness, psychological depression, confusion, irritability, and insomnia. -in advanced cases of deficiency, convulsions. Toxicity Depression, fatigue, irritability, headaches, nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions; skin lesions foods; Meats, fish, and poultry (protein-rich foods); potatoes; leafy green vegetables; and some fruit, legumes and peanut butter provide smaller amounts. sweet potato cooked 1/2 c 1 banana beef liver cooked 3 oz spinach cooked 1/2 c chicken breast 3 oz 1 whole baked potato
Arguments against Taking Supplements
•Food rarely causes nutrient imbalances or toxicities •Supplement users are more likely to have excessive intakes of certain nutrients, notably iron, zinc, vitamin A, and niacin •Supplement contamination and safety •Under current Dietary Supplement Health and Education Act, the F D A has little control over supplement sales •Contents of multivitamin and mineral supplements may vary from those stated on the label •Life-threatening misinformation •False sense of security -May interfere with the absorption of other nutrients -marketing info is misleading and false -self-diagnosing is bad and can prolong an illness •Whole foods are best for nutrients
Vitamin E Foods
◦Vegetable oils ◦Nuts/seeds ◦Leafy greens ◦Whole grains -wheat germ- 1oz safflower oil - raw (cooking destroys Vitamin E) 1 tbs sunflower seeds- dry roasted kernels (cooking " ") 2tbs canola oil- raw ("") 1tbs Mayo (saff oil)- 1tbs **Vitamin E is readily destroyed by heat
