Nutrition lesson 9 (ch. 9+10)

folate

Other Names: -Folic acid, folacin, pteroylglutamic acid (PGA) RDA: -Adults: 400 μg/day UL: -Adults: 1000 μg/day Chief Functions in the Body: -Part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation Significant Sources: -Fortified grains, leafy green vegetables, legumes, seeds, liver -Easily destroyed by heat and oxygen Deficiency Symptoms: -Anemia (large-cell type);smooth, red tongue; Footnote mental confusion, weakness, fatigue, irritability, headache; shortness of breath; elevated homocysteine Toxicity Symptoms: -Masks vitamin B12 deficiency symptoms (prevents neural tube defects)

thiamin

Other Names: Vitamin B1 RDA: -Men: 1.2 mg/day -women: 1.1 mg/day Chief Functions in the Body: -Part of coenzyme TPP (thiamin pyrophosphate) used in energy metabolism Significant Sources: -whole-grain, fortified, or enriched grain products; moderate amounts in all nutritious food; pork -Easily destroyed by heat Deficiency Disease: -Beriberi (wet, with edema; dry, with muscle wasting) Deficiency Symptoms: -Enlarged heart, cardiac failure; muscular weakness; apathy, poor short-term memory, confusion, irritability; anorexia, weight loss Toxicity Symptoms: -None reported

Biotin toxicities are extremely common.

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minimize nutrient loses

-to slow the degradation of vitamins, refrigerate (most) fruits and vegetables. -To minimize the oxidation of vitamins, store fruits and vegetables that have been cut in airtight wrappers, and store juices that have been opened in closed containers (and refrigerate them). -To prevent vitamin losses during washing, rinse fruits and vegetables before cutting (not after). -To minimize vitamin losses during cooking, use a microwave oven or steam vegetables in a small amount of water. Add vegetables after water has come to a boil. Use the cooking water in mixed dishes such as casseroles and soups. Avoid high temperatures and long cooking times.

factors of bioavailability of a vitamin:

-Efficiency of digestion and time of transit through the GI tract -Previous nutrient intake and nutrition status -Method of food preparation (raw, cooked, or processed) -Source of the nutrient (synthetic, fortified, or naturally occurring) -Other foods consumed at the same time

hydrophilic/water soluble vitamins

B vitamins (thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin , folate, and vitamin ) and vitamin C

vitamin B12

Other Names: -Cobalamin (and related forms) RDA: -Adults: 2.4 μg/day Chief Functions in the Body: -Part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis; helps to maintain nerve cells; reforms folate coenzyme; helps to break down some fatty acids and amino acids Significant Sources: -Foods of animal origin (meat, fish, poultry, shellfish, milk, cheese, eggs), fortified cereals -Easily destroyed by microwave cooking Deficiency Disease: -Pernicious anemia Deficiency Symptoms: -Anemia (large-cell type); fatigue, degeneration of peripheral nerves progressing to paralysis; sore tongue, loss of appetite, constipation Toxicity Symptoms: -None reported

niacin

Other Names: -Nicotinic acid, nicotinamide, niacinamide, vitamin ; precursor is dietary tryptophan (an amino acid) RDA: -Men: 16 mg NE/day -Women: 14 mg NE/day UL(synthetic forms obtained from supplements, fortified foods, or a combination.): -Adults: 35 mg/day Chief Functions in the Body: -Part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism Significant Sources: -Milk, eggs, meat, poultry, fish; whole-grain, fortified, and enriched grain products; nuts and all protein-containing foods Deficiency Disease: -Pellagra Deficiency Symptoms: -Diarrhea, abdominal pain, vomiting; inflamed, swollen, smooth, bright red tongue;Footnote depression, apathy, fatigue, loss of memory, headache; bilateral symmetrical rash on areas exposed to sunlight Toxicity Symptoms: -Painful flush, hives, and rash ("niacin flush"); nausea and vomiting; liver damage; impaired glucose tolerance

vitamin B6

Other Names: -Pyridoxine, pyridoxal, pyridoxamine RDA: -Adults (19-50 yr): 1.3 mg/day UL: -Adults: 100 mg/day Chief Functions in the Body: -Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin; helps to make red blood cells Significant Sources: -Meats, fish, poultry, potatoes and other starchy vegetables, legumes, noncitrus fruits, fortified cereals, liver, soy products -Easily destroyed by heat Deficiency Symptoms: -Scaly dermatitis; anemia (small-cell type); depression, confusion, convulsions Toxicity Symptoms: -Depression, fatigue, irritability, headaches, nerve damage causing numbness and muscle weakness leading to an inability to walk and convulsions; skin lesions

riboflavin

Other Names: Vitamin B2 RDA: -Men: 1.3 mg/day -Women: 1.1 mg/day Chief Functions in the Body: -Part of coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) used in energy metabolism Significant Sources: -Milk products (yogurt, cheese); whole-grain, fortified, or enriched grain products; liver -Easily destroyed by ultraviolet light and irradiation Deficiency Disease: -Ariboflavinosis Deficiency Symptoms: -Sore throat; cracks and redness at corners of mouth; painful, smooth, purplish red tongue; inflammation characterized by skin lesions covered with greasy scales Toxicity Symptoms: -None reported

An estimated 60 percent of US adults take multivitamin-mineral supplements regularly.

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Hard cooked eggs are the best natural source of folate.

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Inositol is a nonessential, nonprotein amino acid made in the body from lysine that helps transport fatty acids across the mitochondrial membrane.

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Niacin supplements taken 1 month before conception and continued throughout the first trimester of pregnancy can help prevent neural tube defects.

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Serious infections and burns decrease the body's need for vitamin C.

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Vitamins yield energy when metabolized.

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organic nature

fresh foods naturally contain vitamins, but because these vitamins are organic, they can be readily destroyed during processing. Therefore, processed foods should be used sparingly, and fresh foods should be handled with care during storage and in cooking. Prolonged heating may destroy much of the thiamin in food.

inositol

a nonessential nutrient that can be made in the body from glucose. Inositol is a part of cell membrane structures.

carnitine

a nonessential, nonprotein amino acid made in the body from lysine that helps transport fatty acids across the mitochondrial membrane

coenzymes

complex organic molecules that work with enzymes to facilitate the enzymes' activity. Many coenzymes have B vitamins as part of their structures.

How do vitamins differ from carbs, fat, and protein?

structure: Vitamins are individual units; they are not linked together function: Vitamins do not yield energy when metabolized; many of them do, however, assist the enzymes that participate in the release of energy from carbohydrates, fats, and proteins food contents: The amounts of vitamins people ingest from foods and the amounts they require daily are measured in micrograms, or milligrams, rather than grams

precursors

substances that precede others; with regard to vitamins, compounds that can be converted into active vitamins; also known as provitamins.

bioavailability

the rate at and the extent to which a nutrient is absorbed and used.

An inadequate intake of either riboflavin or vitamin B6 can diminish the body's niacin supply.

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Bioavailability refers to the rate at and the extent to which a nutrient is absorbed and used.

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Liver is an excellent source of riboflavin.

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Many older adults develop vitamin B12 deficiency as a result of atrophic gastritis.

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Prolonged thiamin deficiency can result in the disease beriberi.

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Red bell peppers provide more vitamin C per serving than do oranges.

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The niacin-deficiency disease, pellagra, produces the symptoms of diarrhea, dermatitis, dementia, and eventually death.

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Without adequate vitamin B6, abnormal compounds produced during tryptophan metabolism accumulate in the brain.

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hydrophobic/fat soluble

vitamins A, D, E, and K.

Biotin

Adequate intake (not much research): -Adults: 30 μg/day Chief Functions in the Body: -Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis Significant Sources: -Widespread in foods; liver, egg yolks, soybeans, fish, whole grains; also produced by GI bacteria Deficiency Symptoms: -Depression, lethargy, hallucinations, numb or tingling sensation in the arms and legs; red, scaly rash around the eyes, nose, and mouth; hair loss Toxicity Symptoms: -None reported

pantothenic acid

Adequate intake: -Adults: 5 mg/day Chief Functions in the Body: -Part of coenzyme A, used in energy metabolism Significant Sources: -Widespread in foods; chicken, beef, potatoes, oats, tomatoes, liver, egg yolk, broccoli, whole grains -Easily destroyed by food processing Deficiency Symptoms: -Vomiting, nausea, stomach cramps; insomnia, fatigue, depression, irritability, restlessness, apathy; hypoglycemia, increased sensitivity to insulin; numbness, muscle cramps, inability to walk Toxicity Symptoms: -None reported

choline

Adequate intake: -Men: 550 mg/day -Women: 425 mg/day UL: -Adults: 3500 mg/day Chief Functions in the Body: -Needed for the synthesis of the neurotransmitter acetylcholine and the phospholipid lecithin Deficiency Symptoms: -Liver damage Toxicity Symptoms: -Body odor, sweating, salivation, reduced growth rate, low blood pressure, liver damage Significant Sources: -Milk, liver, eggs, peanuts