Water Soluble Vitamins

Vitamin B12 food sources

- Animal Products (only dairy and egg no veg) -Fortification -Vegetarians can be at risk because no animal products

Vitamin Substances: Inositol

-Synthesized in the body -keeps cell membranes healthy -Found in plant sources

What is Vitamin C

-Also know as ascorbic acid -Humans lack the enzyme to make vitamin C -Absorption A. Small intestine by active transport B. Higher intakes absorbed by simple diffusion in the stomach and small intestine C. Absorption decreases 50% with intakes> 1 gram D. Excreted through kidneys E. Not stored in the body

Choline Major food sources

-Animal sources: milk, liver, eggs -Peanuts

Biotin (B7): deficiency

-Avidin in raw egg whites can bind to biotin and cause deficiency symptoms (.12/d for a prolonged time) -Total parenteral nutrition>feeding tube -Impaired absorption (comes disease) -Rare genetic disorder -Symptoms include hair loss, depression, nausea, dermatitis, lethargy, hallucinations -NO UL

Vitamin Substances Carnitine

-Body can make -Needed to properly utilize fat -Major food sources --Meat and dairy products

Riboflavin (B2)

-Composed of a side chain and ring structure -Two coenzyme forms (flavin mononucleotide, flavin adenine dinucleotide) -Stable except in the presence of ultraviolet light 1. Absorption -Attached to proteins in food -Released in the presence of hydrochloric acid in the stomach -Absorbed by active transport in the small intestine

Folate Food Sources

-Dark green leafy vegetables, legumes, seeds -Enriched pasta, rice, breads, and cereals

Food sources of Thiamin

-Enriched grains -Peas (stand out the most) -Pork (stand out the most)

Thiamin (B1): Major functions of TPP-Energy Metabolism

-Enzyme Cofactor-Thiamin Pyrophosphate (TPP) -Glucose and AA metabolism A. Decarboxylation -Removes a carboxyl group -Released as CO2 -Pyruvate dehydrogenase

Riboflavin (B2) Major functions

-Flavin adenine dinucleotide (RAD) or flavin mononucleotide (FMN) --Oxidation-reduction reactions --Energy production -Beta-oxidation -Enhances the function of other B vitamins --Conversion of Vitamin B6 and folic acid (need riboflavin) into their active coenzyme forms

Folate (B9) Bioavailability

-Folic acid is more bioavailable than folate. -Folate is destroyed with exposure to heat and light -Raw foods have more folate than cooked foods. -Some foods contain enzymes that inhibit folate availability

How should you get your vitamins?

-Foods are still best way to meet vitamin needs -Fortified foods can provide additional nutrients (vegans fortified B12 -Vitamin Supplements are not a substitute for healthy eating 1. Billion dollar industry 2. Supplements should enhance, not replace

Vitamin B6 Pyridoxal phosphate (PLP)

-Heme synthesis -Neurotransmitter synthesis: --Production of serotonin from tryptophan -Conversion of tryptophan to niacin -Mobilization of single carbon groups -Glcogenolysis (glycogen phosphorylase)

Vitamin C Major Functions

-Hydroxylation 1. Collagen formation A. Proline hydroxylation-aggregation of collagen B. Lysine hydroxylation= collagen cross linking C. Essential to development and maintenance of scar tissue, blood vessels, cartilage 2. Antioxidant -Regeneration of Vit E free radical 3. Reductant -Iron absorption 4. Immune system 5. Synthesis of thyroxine (thyroid hormone) 6. Synthesis of carnitine (fatty acid across) 7.Synthesis of serotonin and norepinephrine

Anemia

-Lack of hemoglobin (don't make enough RBC> based on how they look A. Anemia can be classified by the size of RBC -Microcytic-smaller than normal -Normocytic- Normal cell -Macrocytic- Larger than normal

Niacin (B3) Major food sources

-Lean meats -Diary products -Enriched and fortified grains and cereals -Amino acid tryptophan -Stable in food (Can leach in water) Can make in body

Riboflavin (B2) Major food sources

-Milk and milk products -Enriched and fortified foods -Whole grains -Meat -Green vegetables -"Flavin"=yellow colored -Very sensitive to UV light (dairy products high in plastic- because sensitive by the UV light)

Pantothernic Acid (B5) Too much too little

-No RDA, but Al -Toxicity= no UL -Deficiency= very rare (fatigue, nausea, vomiting)

Folate Toxicity

-No risk form regular diet -Excess intake from fortified food or supplements can mask a vitamin B12 deficiency -UL=1000 ug

Choline

-Not classified as a vitamin (need in the body) -Essential nutrient A. Source of methyl groups-Epigenetics B. Phosphatidylcholine C.Acetylcholine D. Brain development

Niacin (B3) Therapeutic doses

-Pharmacologic doses nicotinic acid (3 grams) -40*UL (Upper limit) -Inhibits lipolysis in adipocytes -Lowers total cholesterol in the blood Reducing triglycerides -Increasing HDL (Have to be monitored by physician

What are phytochemicals

-Phytochemicals are non-nurtitive plant chemicals that have protective or disease preventive properties -More than thousand known phytochemicals -They are not essential nutrients and are not required by the human body for sustaining life

Thiamine: Found in high concentrations in

-Skeletal muscle -Heart- highest amounts -Liver -Kidney -Brain- highest amounts

Vitamin-Like compounds?

-Some compounds may not be classified as vitamins but are still essential to overall health -Often synthesized in adequate amounts in the body -May become essential under certain circumstances, such as during illness or chronic disease -Include choline, carnitine, lipoic acid, and inositol

Thiamin (B1)

-Structure wise gets its name -First vitamin to be discovered -Dietary form converted to active coenzyme form thiamin prophosphate (TPP) -Helps for other enzymes

Vitamin Substances: Lipoic acid

-Synthesized in the body -Helps cells generate energy -Potential antioxidant effects

Thiamin (B1): Major functions

-TPP as Coenzyme A. a-ketoglytarate dehydrogenase -Branched chain ketoacid dehydrogenase B. TPP -Transketolase=Pentose Phosphate Pathway (Nucleic Acid synthesis (DNA, RNA) C. Nerve Conduction:Synthesize and regulate neurotransmitters

Food sources of Vitamin C

-Vegetables and fruits -Smokers need additional amount (more oxidant damage)

Water Soluble Vitamins: There are Nine Water-soluble vitamins

-Vitamin C -Eight B-complex vitamins (Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic acid, Biotin)- more easily destroyed by cooking, air, heat, light, and oxidation.

Pantothenic Acid (B5): Major food sources

-Widespread-virtually all foods -Susceptible to heat -Synthesized by gut bacteria (in your gut)Vitamin you can make

Does Vitamin C Prevent the common cold

1 gram vitamin C daily -Does not prevent a common cold can decrease duration and symptoms and severity

Biotin (B7)

1. Absorption -Biotinidase removes biotin from food -Active transport in the small intestine -Absorbed into the liver

Vitamin B 12 Biavaliability

1. Absorption decreases with age A. Atrophic gastritis: reduction in hydochloric acid production -Vitamin B12 is not released from the protein in food. -Bacterial overgrowth reduces vitamin B12 absorption B. Absorption of the synthetic form is not hindered. C. Insufficient intrinsic factor and gastric bypass can inhibit absorption 2. Toxicity

Vitamin B6

1. B6 is collective name for several compounds -Pyridoxine- Plant sources, supplements, fortification -Pyridoxal, Pyridoxamine (animal Sources) -depends on source 2. As Coenzymes -Enzyme: Pyridoxal phosphate (PLP) -Transamination/Deamination=Thus gluconeogenesis (think protein)

Thiamin (B1) Deficiency/Toxicity

1. Beriberi= "I can't, I can't -Symptoms include loss of appetite, weight loss, confusion, muscle weakness, peripheral neuropathy -Endemic in Asia (in rice) - May be seen in patients on parenteral nutrition (nutrients from feeding tube or dialysis) 2. Wernicke-Korsakoff syndrome (80-90% will get) -Caused by chronic alcohol abuse (more alcohol to be) -Progressively damaging brain disorder 4. Toxicity-No UL -non known -Get rid of excess in urine

Vitamin C deficiency- Scurvy

1. Bleeding gums 2. Pinpoint hemorrhages 3. Joint Pain 4. Wounds won't heal 5. Rough rash - more prevalent in sailors> gave them limes to prevent

Wernicke-Korsaff Syndrome

1. Brain regions affected -Cerebellum -Hypothalamus -Brainstem 2. Mechanism of damage -Altered CHO metabolism= Damage mitochondria (then neurons)

Types of Phytochemicals

1. Carotenoids-yellow pigment 2. Flavanoids- bluberries 3. Indoles/ isothiocyanates/ alliums-garlic 4. Isoflavones-soy 5. Lycopenes-tomatoes watermelonw- prostate help in men 6. Limonoids- lemons 7. Anthocyanidin- chocolates, tea dark chocolate

Too much or too little Thiamine

1. Causes of deficiency -Inadequate dietary intake -Metabsorption (something wrong with intestine ciliacs disease) -Alcoholism -Prolonged diarrhea -Times of increased need with too little intake (pregnancy and lactation)

Tips to increase phytochemicals

1. Choose 5 different colors of fruits and vegetables each day 2. Try a new fruit or vegetable each week 3. Include nuts 4. Increase servings of fruits/vegetables 5. Make half your grains whole

Niacin (B3) Major functions

1. Coenzyme -Redox reactions 2. Non-redox roles -Post-translational modification of proteins -DNA repair, NA relicaiton

Biotin (B7) Major functions

1. Coenzyme Roles= Carboxylase -Fat synthesis -Pyuvate carbosylase -Amino acid metabolism 2. Non-coenzyme roles -Histone (DNA wrapped around (tight wrapped or not) biotinylation (regulate DNA transcription)

Vitamin C Toxicity

1. Consuming >3000 mg can cause nausea, stomach cramps, and diarrhea 2. Over consumption can lead to -Kidney stones -False positive or negative medical tests 3. Those with hemochromatosis (body stores too much iron to damage brain or live?-vary rare) should avoid excess amounts

Vitamin B6 Deficiency

1. Deficiency symptoms include -Convulsions -Inflammation of the skin -Depression -Confusion 2. B6 and Cardiovascular disease 3. Microcytic hypochromic anemia ( in B6)

Riboflavin (B2) Deficiency/Toxicity

1. Deficiency= Ariboflavinosis= -Inflammation of throat, mouth, tongue, and lips (Redness and swelling of mouth/tongue) -Reduces conversion of B6 to active form -Alters iron metabolism and the synthesis of hemoglobin 2. Toxicity -No UL -Urine Color (bring yellow because of Riboflavin)

Primary Functions of Water Soluble

1. Energy production A. Do not provide kilocalories, not a source of energy B. B Vitamins share coenzyme roles in energy production 2. Hematopoiesis (blood formation): folate and vitamin B12 > RBC production -Maintaining a healthy nervous system: Thiamin -Antioxidant: Vitamin C -Protein synthesis: Niacin

Folate and Epigenetics

1. Epigenetics- Modification -changes in DNA methylation- above the genes -Effect global DNA methylation

Choline Toxicity

1. Excess from supplements can cause -sweating -Vomiting -Hypotension -Fishy odor

Vitamin B12

1. Family of compounds, also known as cobalamin -Contain the metal, cobalt -Only vitamin to contain a mineral -Largest and most complex chemical structure of vitamin 2. Requires intrinsic factor for absorption 3. Only water-soluble vitamin that can be stored significant periods in body (liver) (Stored 5-6 months in the liver very long time.)

Vitamin B12 Deficiency

1. Macrocytic Anemia (vs. Pernicious anemia -Inability to regulate folate -Symptoms of folate deficiency, even though adequate intake of folate -Symptoms A. Fatigue B. Glossitis C. Nerve damage (tingling and numbness in hands and feet) D. Shortness of breath.

Folate Deficiency

1. Macrocytic anemia (different kind of anemia than B6) -Fatigue, headache, glossitis, GI tract symptoms, Shortness of breath

Macrocytic Anemia

1. Magaloblastic Anemia A. Most common cause of macrocytic anemia B. Due to a deficiency of either vitamin B12, folic adic (or both) -Folate deficiency does not cause neurological symptoms (no nerve damage) -B 12 deficiency does cause neurological symptoms 2. Pernicious Anemia= lack of intrinsic factor (type of autoimmune disease don't absorb B12

Folate (B9)

1. Major functions for Coenzyme: -Enzyme Tetrahydrofolic Acid (THFA)- moves around --Transfer of one carbon units -DNA and RBC formation -Homocysteine metabolism -Amino Acid synthesis -Neural tube development ( in utero) 2. Decrease cancer risk -20-50% disease in risk of some cancers -Folate affects both DNA repair and gene expresison -5 servings of fruits/vegetables (mainly in vegetables)

Niacin (B3) Toxicity

1. None known from normal dietary intake 2. Excess supplements or too many overly fortified foods -UL=25 mg -Niacin flush -Nausea, vomiting -heartburn -Hepatoxicity (damage of liver) -Raised blood glucose levels

Niacin (B3)

1. Nutrient interactions -Synthesis of niacin from AA tryptophan (essential AA, can be utilized) -Riboflavin, iron, and vitamin B6 required for conversion

Pantothenic Acid (B5) Major functions

1. Part of Coenzyme A 2. Synthesis of -Cholesterol -Steroid hormones -Neurotransmitter acetylcholine 3. Utilization of fat 4. Conversion of some AA in energy (pan> worldwide everywhere)

Niacin (B3) Deficiency

1. Pellagra (Disease of the Three Ds) -Dermatitis, Diarrhea, Dementia -Once epidemic in US due to use of corn as staple --Corn has niacin, but is bound --Soaking in lime (no more pellegra- many years)

Folate Major Functions

1. Prevention of birth defects -Neutral tube defects (spinal cords) -Anecephaly=absence of brain/skull -Spina bifida (parts of spinal cord come to the outside or spinal fluid) 2. Reduce risk by 50-70% if consumed at least one month prior to conception and during early part of pregnancy

Vitamin B12 Functions

1. Two coenzymes A. Methycobalamin: converts homocysteine to methoinine B. Deoxyadenosylcobalamin: helps form succinyl CoA during the TCA cycle 2. Activates folate 3. Synthesis of new cells, especially RBC 4. Maintains myelin sheath of nerve tissue 5. Catabolism of amino acids and fatty acids for energy metabolism 6. Homocysteine metabolism

Phytochemicals

1. Whole Grains also source of phytochemicals -Phenolics -Carotenoids -B-glucan -LIgnans -Fiber and restant startch

Niacin (B3

1. two active forms derived from food -Nicotinic acid and nicotinamide 2. Converted to active coenzymes -NAD+, NADP+ 3. Bioavailability -Less available in plant foods (wheat or corn) -More available in dairy food and meat 4. Absorbed in the small intestine by simple diffusion

How do phytochemicals work?

1. types of activities A. Antioxidant B. Hormonal action C. Stimulation of enzymes D. Interference with DNA replication -Preventing the multiplication of cancer cells -Capsaicin, found in hot peppers, protects DNA from carcinogens E. Anti-bacterial effect F. Physical action- some phytochemicals bind physically to cell walls thereby preventing the adhesion of pathogens to human cell walls.

Fat-Soluble vitamins

Absorbed in the small intestine, Hydrophobic, Absorbed in the Lymph, Stored in the body, Yes they can build up and become toxic, Yes needs to be consumed daily

Folate (B9)

Folate= Naturally occurring in foods Folic Acid= Synthetic form, added to foods, supplementation(more stable)

Relationship between B6, folate, and B12

HOmocysteine(amino acid inflammation)= risk factor for CVD> chronic inflammatory state

Vitamin B6 Cont

Limited Storage: liver and muscle -2-6 weeks -Variety of food sources --ready-to-eat cereals --Meat, fish, poultry --Fruits and vegetables --Nuts and other legumes

Digesting and absorbing Water-Soluble Vitamins

Lot absorbed in the duodenum, urinate it out.

Phyto Foods

Soy Tomato Broccoli Garlic Flax seeds Citrus fruits Melons:cantaloupe watermelon Pink grapefruit Blueberries Sweet potatoes Chili Peppers Legumes: beans and lentils (they go on color of foods.)

Water-Soluble Vitamins

Stored in the Small intestine, hydrophilic (absorbed in the gut), Absorbed in the blood, not generally stored in the body, not generally build up and become toxic, and need to be consumed daily.

Vitamin B6 toxicity

UL 100 mg/day -Supplementation Neuropathy (1 gram/day)- tingling in legs and feet- nerve damage> if continues can't be reversed -Dermatitis, depression confusion

Biotin (B7) Major food sources

Widespread -Peanuts, egg yolk, grains, yeast, liver and other organ meat, Bacteria in GI tract