Nutrition Ch.7

Vitamin A in Gene Regulation

(acts as a hormone) Maintains epithelial tissue: skin and cells lining body cavities Involved in Sperm production Normal fetus development Immune response Hearing, taste, and growth

Vitamin B6

Helps make hemoglobin Has many roles in protein metabolism to requirement increases as protein intake increases Found in a wide variety of foods Low levels weaken the immune response and increase risks of heart disease

Niacin

Part of coenzyme vital for energy producing reactions Pellagra: niacin-deficiency disease Characterized by diarrhea, dermatitis, and dementia and even death Amino acid Tryptophan can be converted to niacin in the body so if adequate tryptophan intake (high quality protein) no risk of deficiency Supplements also reduce LDL cholesterol and increase HDL cholesterol, but has side effects

Vitamins essential for healthy bones

Vitamin D Vitamin K Vitamin C

fat-soluble vitamins (A, D, E, K) solubility

dissolves in lipid

foods in vitamin K

green vegetables, other vegetables, soybean oil, eggs, canola oil, strawberries, milk

fat-soluble vitamins (A, D, E, K) body stores

long-term storage available in body tissues; regular intake recommended

Water-soluble vitamins (B and C) toxicity

lower risk

Two sources of Retinol (aka vitamin A) in foods (Retinol activity equivalents):

"Preformed" (already in active form) Vitamin A can be consumed from animal sources (Note: Preformed Retinol can be toxic in large amounts) The body makes Vitamin A from the beta-carotene in plant foods

Retinol activity equivalents

(RAE): a measure of the amount of retinol the body will derive from a food

fruits

2 cups everyday, vitamin A, vitamin C, folate

vegetables

2.5 cups everyday, vitamin A, vitamin C, vitamin K, riboflavin, folate

dairy

3 cups everyday, riboflavin, vitamin A, vitamin D, vitamin B12

Beta-Caroteen is found in

An orange plant pigment found in green, orange, yellow and red vegetables; in carotenoid family plant foods and pre-formed Vitamin A is in animal foods

Vitamins and Energy Metabolism

B vitamins are coenzymes for reactions that produce energy from carbohydrate, fat, protein and alcohol Thiamin Riboflavin Niacin Folate Vitamin B6 Vitamin B12 Pantothenic acid Biotin

Water-soluble vitamins

B vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, and biotin Vitamin C -Are susceptible to being washed out or damaged by heating or storage

Vitamins for Healthy Blood and Healthy Heart

Blood picks up and delivers materials throughout the body -Every cell utilizes oxygen and nutrients and produces carbon dioxide and waste products Vitamins with blood-related functions Folate - deficiency causes anemia* Vitamin B12 - deficiency causes anemia* Vitamin B6

Vitamins that Act as Coenzymes

Coenzymes facilitate chemical reactions performed by enzymes Needed in very small amounts and are reused Vitamin C, Vitamin K, B vitamins (thiamin, riboflavin, niacin, folate, B12, B6, pantothenic acid, biotin)

Other functions of Vitamin C

Deficiency disease is scurvy Vitamin C is required for the production and maintenance of collagen Collagen is part of connective tissue, gums and blood vessels. Body starts to fall apart in Scurvy Boosts the immune system in fighting infection -May shorten the duration of the common cold Destroyed by heat and oxygen, so low in cooked foods

Antioxidants

Destroy free radicals and prevent oxidative damage to cells Helps protect the body against damage from pollutants and other environmental hazards Reduce inflammation in blood vessel walls

beta (ß) carotene

Each ß-carotene is converted to 2 Vitamin A molecules but conversion only happens when Vitamin A is needed ß-carotene is an antioxidant Works along with vitamins C and E in fighting free radicals May help prevent age-related macular degeneration

How to optimize phytochemicals in a daily eating plan

Eat whole foods rather than supplements The combination of the phytochemical with other phytochemicals or food components provides the protection Follow MyPlate guidelines for servings of fruits and vegetables

Vitamin K

Essential to the blood-clotting system by serving as a co-enzyme for synthesis of 4 clotting factors Works with vitamin D to synthesize a bone protein Optimal levels are associated with a lower risk of hip fracture in older women Can be synthesized by the intestinal flora

Fat-soluble vitamins

Generally found in fats and oils of foods Absorbed with fats in the diet( Requires bile produced by the liver) Carried by chylomicrons in lymph and blood Stored in the liver and in body fat -Megadoses can build up toxic levels -Large amounts have more potential for danger than water soluble vitamins

Vitamin C as an antioxidant

Helps stop free radicals in molecules in water parts of the body Is a powerful scavenger of environmental air pollutants -Is needed in greater amounts by smokers Protects against heart disease and other chronic diseases and certain types of cancer

Vitamin B12

Maintains the sheaths on nerve fibers Needed for building red blood cells Intrinsic factor (produced by stomach) needed for absorption -Several year's supply is stored in the liver so it takes a while for a deficiency to appear Found in animal foods so if low risk of deficiency if not vegan Deficiency results in a type of anemia that can be cured with extra folate. Untreated deficiency may result in permanent nerve damage

Vitamin A

Needed for proper vision; night blindness is a symptom of vitamin A deficiency

Phytonutrients in Foods

Phytonutrients are nonnutritive substances in plants that possess health-protective benefits aka"Phytochemicals" A number are described in Table 7-15 in text An individual fruit or vegetable may contain 50 or more of the thousands of known phytochemicals

Multivitamin-Mineral Supplements

Price is not an indication of quality (I recommend a well-known brand or national brand store generic) Choose a supplement that contains both vitamins and minerals With no more than 100 percent to 150 percent of the recommended Daily Values for each

Vitamin a functions

Proper vision, gene regulation

Vitamin E

Protects lipids and fat-soluble compounds from free radicals -Neutralizes the free radicals that could damage the walls of blood vessels helping prevent coronary artery disease Helps maintain the immune system by protecting white blood cells

Vitamin D Deficiency Diseases

Rickets: bone deformity in children -Osteoporosis: adult bone loss, bones become porous and fragile --Osteomalacia: softening of the bones in adults

Food Storage to Preserve Vitamins

Shop for produce at least once a week Store fruits and vegetables (other than bananas, tomatoes, and potatoes) in your refrigerator Store fruits and vegetables whole, peeling and cutting just before cooking or eating Cook in as little water as possible (steaming is better than boiling).

Vitamin-like compounds and Nonvitamins

Some substances have been mistakenly identified as vitamins Some of these compounds may not be made by animals but can be made by the human body Some are a hoax/fraud

Supplements of specific vitamins or minerals

Sometimes specific vitamin or minerals are appropriate for people with certain diseases or risk of diseases. Should be taken under the guidance of a doctor or dietitian. There are significant risks associated with taking large amounts of vitamins or minerals on your own. Toxicities (fat soluble vitamins and most minerals) Side effects Unknown/unintended effects

Fat-soluble vitamins (which vitamins)

Vitamin A (pre-vitamin Beta Caroteen) Vitamin D Vitamin E Vitamin K

Antioxidant vitamins

Vitamin C -Vitamin E -Beta-carotene (precursor for Vitamin A)

how do antioxidants reduce inflammation in blood vessel walls

Vitamin C defends water part of body cells and tissues such as skin, lungs, and blood -Vitamin E and beta-carotene defend lipids in the body (cell membranes and lipoproteins)

scurvy

Vitamin C deficiency disease of armies, sailors and other travelers that forced to do with out fresh produce for weeks on end Characterized by bleeding gums, tooth loss, bleeding under the skin, and even death In the 16th century it was discovered that a drink that included oranges or lemons cured the disease. Sailors in the 18th century were dubbed "limeys" because they were required to drink lemon or lime juice daily to prevent scurvy

Rickets

Vitamin D deficiency Results in skeletal deformities I600s: rickets became known as the "English disease" Children living in congested and polluted cities did not get sunlight for their skin to make Vitamin D Cod liver oil was later discovered as a cure, which is high in Vitamin D

Anemia:

a condition marked by a deficiency of red blood cells or of hemoglobin in the blood, resulting in pallor and weariness.

Vitamin C, Vitamin E, beta-carotene (pre-vitamin A) function

antioxidants

vitamin A foods

beef liver, sweet potato, carrots (raw), spinach (cooked), turnip greens (cooked), fortified milk, boiled eggs, cantaloupe, cantaloupe, etc

The vitamin A precursor

beta (ß) carotene

Thiamin, riboflavin, niacin, pantothenic acid, biotin, B6, B12, folate, Vitamin C, Vitamin K function

cofactors for enzymes (coenzmyes)

Water-soluble vitamins (B and C) deficiency

deficiency symptoms appear relatively quickly

fat-soluble vitamins (A, D, E, K) deficiency

deficiency symptoms are slow to develop

Water-soluble vitamins (B and C) solubility

dissolves in water

fat-soluble vitamins (A, D, E, K) roles in the body

each has unique roles in the body

Water-soluble vitamins (B and C) absorption and transport

easily absorbed into blood; travel freely in blood

fat-soluble vitamins (A, D, E, K) dietary intake

excess intake tends to be stored in fat-storage sites

Water-soluble vitamins (B and C) dietary intake

excess intake usually detected and excreted by the kidneys

Antioxidant vitamins

help fight free radicals with their extra electron (they give them to the free radicals to make them normal again)

fat-soluble vitamins (A, D, E, K) toxicity

higher risk

Water-soluble vitamins (B and C) stability in food handling and processing

less stable

fat-soluble vitamins (A, D, E, K) absorption and transport

like lipids, absorbed into lymph; many require protein carriers if they are to travel in the blood

Water-soluble vitamins (B and C) roles in the body

most B vitamins share similar roles; vitamin C serves many different roles in the body

Water-soluble vitamins (B and C) body stores

only a short term supply available, with little storage; daily intake recommended

what do free radicals affect

oxidize blood cholestrol, after cellular DNA, damage protein enzymes, damage cell membrane lipids and proteins, chronic disease (heart disease, cancer) and aging

A multivitamin-mineral supplement, under the guidance of a physician or dietitian, may be advised for certain groups

people on a restrictive diet for weight loss people with diseases or taking medicines that interfere with proper nutrition strict vegetarians pregnant or breastfeeding women older adults etc

vitamin A + D function

regulation of gene expression

vitamin D in foods

salmon, canned light tuna, sardines, shrimp, fortified milk, fortified cereals, egg, foritified margarine

fat-soluble vitamins (A, D, E, K) stability in food handling and processing

stable

what affects free radicals

sunlight, cigarettes, environmental pollution, body processes

Coenzymes for Energy-Producing Reactions

thiamin (beriberi), riboflavin, Niacin (pellagra)

Beriberi

thiamin deficiency disease -Causes extreme wasting, swelling all over the body, enlarged heart and paralysis. Thiamin is found in a wide range of foods

Free radicals

toxic compounds created in the body by normal cellular chemical reactions that use oxygen; also created due to pollutants (they are short one electron and continue to take electrons from other molecules to spread it)

vitamin E is found in

wheat germ, nuts, seeds, avocado, oils, shrimp, sardines, mango, apricots (dried), salmon

foods high in vitamin C

yellow bell pepper,other foods orange, red, yellow and some green ones are really orange under the green (cabbage, broccoli, brussel sprouts)

coenzyme process

1. without the coenzyme, compounds A and B don't respond to the enzyme 2. with the coenzyme in place A and B are attracted to the active site on the enzyme, and they react 3. the reaction is completed. a new product, AB has been formed

protein foods

5.5oz everyday, vitamin B12, niacin, biotin, thiamin, vitamin D

grains

6oz ever day, niacin, riboflavin, thiamin, folate

Riboflavin

Acts as a coenzyme in energy-releasing reactions -Deficiency is characterized by severe skin problems, including painful cracks at the corner of the mouth, and a red swollen tongue. -Found in a wide range of foods, is fortified in milk Can be destroyed by ultraviolet rays Milk is sold in cardboard cartons or opaque plastic containers to protect the Riboflavin

Vitamin D

Acts as a hormone to regulate blood calcium Assists with absorption of dietary calcium which is subsequently stored in the bones Causes release of calcium from bones when calcium blood levels are low synthesized by the body with the aid of sunlight

Thiamin

Acts primarily in reactions that release energy from carbohydrate. Also crucial for nerve function

Folate

Also called folic acid or folacin Coenzyme participating in DNA synthesis and formation of red blood cells Deficiency leads to -A type of anemia -Increased risk for certain cancers -Neural tube defects (birth defects) Because of the link to neural tube defects, most grain products are now fortified with folate Folate is lost in foods that are overcooked, canned, or dehydrated

Pellagra symptoms

First symptoms include dry, crusty skin where exposed to the sun