Ch. 10: Water-Soluble Vitamins

pernicious anemia p. 322

"deadly anemia"; caused by the lack of IF & characterized by B12 deficiency, nerve damage, & megaloblastic RBCs

Pantothenic Acid food sources

"pantothen" = everywhere. vitamin is present in many sources such as fortified cereals, beef & chicken liver, sunflower seeds, mushrooms, peas, & soy milk other good sources = meat, cow's milk, many vegetable types

riboflavin deficiencies p. 309

*ariboflavinosis* symptoms = fatigue, inflammation of mucous membranes that line mouth & throat & glossitis, cheilosis

hormones associated with Vitamin C p. 325

*cortisol* - stress hormone *aldosterone* - blood pressure regulation *thyroxin* - thyroid hormone regulating energy metabolism

High doses of Vitamin C

DANGEROUS! can produce prooxidant effects (promotes free radicals) kidney stones can also develop

Vitamin-like compounds p. 327 table 10.11

choline, carnitine, inositol, taurine, & lipoic acid needed to maintain normal metabolism. body is capable of synthesizing these compounds therefore they are not considered essential

Vitamin C (aka ascorbic acid) p. 324

cofactor that performs a variety of important cellular functions primarily by donating electrons to other compounds important roles including collagen synthesis, antioxidant activity, & immune function necessary for bile synthesis & neurotransmitters; various hormones *RDA* = 75 mg/day for women & 90 mg/day for men *UL* = 2000 mg/day

Taurine

component of bile; involved in vital functions such as vision antioxidant activity in WBCs, central nervous system functions, insulin action & cell development & growth

Pantothenic Acid p. 312

component of coenzyme A (CoA) which helps release energy from carbs, fat & protein. CoA is necessary for fatty acid synthesis *AI* 5mg/day for adults

Wernicke-Korsakoff syndrome p, 307

degenerative brain disorder associated with thiamin deficiency occurs primarily in alcoholics (alcohol reduces thiamin absorbance) *symptoms* - abnormal eye movements, staggering gait, distorted thought process

niacin sources

enriched cereals, beef liver, tuna, salmon, poultry, pork & mushrooms when body has plenty of protein, it can synthesize niacin from tryptophan

Vitamin B6 p. 314

family of 3 compounds: pyridoxine pyridoxal pyridoxamine cells convert these forms to pyridoxal phosphate (PLP) invovled in synthesis of neurotransmitters excessive heat during cooking can result in major vitamin loss *RDA* = 1.3 to 1.7 mg/day *UL* = 100 mg/day

Inositol

found in cell membranes & important in regulatory roles in cells

Biotin p. 313

in coenzyme form, participates in chem reactions that add carbon dioxide to other compounds intestinal bacteria is capable of producing biotin *AI* 30 micrograms/day

food-cobalamin malabsorption

inability to release B12 from animal protein; older people generally at risk as HCl production decreases with age other people at risk = alcoholics, gastric bypass surgeries, those with gastritits & those taking certain medications to reduce stomach acid secretion

increased consumption of Vitamin-like compounds

increases during periods of rapid tissue growth

folate sources

leafy vegetables, liver, legumes, asparagus, broccoli, and orange juice. enriched grain products & fortified cereals

Choline p. 328

part of acetylcholine which is a neurotransmitter associated with attention, learning & memory, muscle control & many nervous system functions needed for phospholipid production in cell membrane & is used by the liver to transport lipids *AI* = 425 to 550 mg/day *UL* = 3.5 g/day

niacin deficiencies

people with alcoholism, anorexia nervosa, & tryptophan metabolism disorders are generally more at risk

Vitamin C food sources

plant foods (ie. peppers, citrus, papaya, broccoli, cabbage, & berries) most animal sources do NOT contain vit C

Thiamin p 306

vitamin B1; component of a coenzyme that is important for energy metabolism as part of thiamin pyrophosphate (TPP); participates in the release of energy from carbs TPP is necessary for synthesis of neurotransmitters *RDA* 1.2 mg/day for men & 1.1 mg/day for women --no UL as it's excreted readily in urine

Niacin p. 310

vitamin B3; important for energy metabolism as part of nicotinamide adenine dinucleotide (NAD) & nicotinamide adenine dinucleotide phosphate (NADP) 2 forms = nicotinic acid & nicotinamide *RDA* 14-16 mg/day *UL* 35 mg/day

water-soluble vitamins

vitamin C *B vitamins* - thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin B6, folate, & vitamin B12 *vitamin-like compounds* - choline, carnitine, inositol, taurine, & lipoic acid ---- filtered through the kidneys & eliminated in the urine not stored in large amounts; need to be consumed on a regular basis

Scurvy

vitamin C deficit disease commonly associated with sailors

thiamin food sources

whole-grain & enriched breads/cereals, pork, legumes, & orange juice. brewer's yeast overheating food can destroy thiamin

folate p. 316

B vitamin that is a component of the coenzyme tetrahydrofolic acid (THFA) includes folic acid & folacin; important for energy metabolism, DNA synthesis, & homocysteine metabolism. when vit B12 is unavailable then folate CANNOT be used folate is easily destroyed by heat, oxidation, & UV light

folate deficiencies p. 318

affects cells that rapidly divide such as RBCs condition called *megaloblastic anemia* diets lacking folate & vit B12 have similar symptoms

Causes of Cancerous Cells

age, family history, tobacco, radiation, environmental substances (irritants), viral bacterial infections, elevated levels of certain hormones, consuming alcohol & certain foods, physically inactive & excessive body fat

Deficiencies in B12, folate & B6

associated with abnormal neurological function & psychological health including depression & dementia

Reducing the risk of cancer cells p. 334

avoid tobacco smoke maintain healthy weight physically active lifestyle eating healthy (limit intake of red & processed meat. emphasize plant foods)

Biotin food sources

liver, eggs, peanuts, salmon, pork, mushrooms, sunflower seeds

food sources for vitamin B6

liver, meat, fish & poultry potatoes. bananas, spinach, sweet red peppers ,& broccoli fortified cereals

riboflavin food sources

milk, yogurt, & other milk products, enriched cereal, & liver mushrooms, broccoli, asparagus, & spinach & other green leafy vegetables also contain substantial amounts

digestion & absorption of B12 p. 322

natural B12 is bound to animal proteins preventing its absorption. synthetic B12 is more readily absorbed B12 binds to an intrinsic factor (IF) produced by parietal cells & is then absorbed in the ileum of small intestine. then travels to liver via hepatic portal

Vitamin B12 (aka cobalamin) p. 321

needed to make coenzymes that participate in cellular processes such as transfer of CH3 groups in the metabolism of folate & important in metabolic reactions such as DNA synthesis maintains myelin sheaths stored in liver. healthy liver has enough B12 to last 5-10 yrs *RDA* = 2.4 micrograms/day

Pellagra

niacin deficiency disease characterized by dermatitis, diarrhea, dementia & death (the 4 Ds)

food sources for vitamin B12

only bacteria, fungi (mushrooms & mold), & algae can synthesize B12. meat, milk & milk products, poultry, fish, shellfish, & eggs, liver **PLANT SOURCES DO NOT CONTAIN B12

Define: glossitis

swollen & sore tongue. tongue may also appear lumpy & reddish-purple in color.

Define: cancer p. 330

term for a group of chronic diseases characterized by cells that have undergone damage (mutations) to certain genes

beriberi p. 307

thiamin deficiency disease *symptoms* - weak & poor muscle coordination affects person's functioning of their cardiovascular, digestive, & nervous system

Carnitine p. 329

transports fatty acids into mitochondria; aids in removing excess organic acids that are waste products of metabolism

Lipoic Acid p. 330

used in certain metabolic reactions that remove CO2 from compounds; also works with several antioxidants in the body

pyridoxal phosphate (PLP) p. 314

used to facilitate enzymatic reactions in amino acid metabolism participates in heme production in RBCs converts toxic amino acid homocysteine to cysteine. if PLP lacks, serious CVD can occur.

vitamin B12 deficiency

vegans are at a higher risk characterized by nerve damage & megaloblastic RBCs. other symptoms = smooth & shiny tongue, confusion, difficulty walking & maintaining balance & numbness & tingling sensations generally in hands & feet. most problems occur to B12 not being properly absorbed

riboflavin p. 308

vit B2; important for energy metabolism as part of flavin mononucleotide & flavin adenine dinucleotide important for energy, fatty acid. & folate metabolism stored in liver, kidneys, & heart. excess excreted in urine *RDA* 1.1 mg/day for women & 1.3 mg/day for men exposure to light causes it to break down rapidly