HW205 – Unit 4

Now I know My A, C, and Bs….Jennifer Neily, MS, RD, CSSD, LD

Registered/Licensed Dietitian

Unit 4 – Learning Objectives understand the primary uses of the water soluble

vitamins. learn the purpose and benefits of supplementing with

these vitamins. be able to identify food sources of the nutrient. understand the potential safety and precaution issues.

The B Vitamins - As Individuals

Thiamin – vitamin B1 (RDA) Riboflavin – vitamin B2 (RDA) Niacin – vitamin B3 (RDA & UL) Biotin (AI) Pantothenic Acid (AI) Vitamin B6 (RDA & UL) Vitamin B12 (RDA) Folate (RDA & UL)

Thiamin (Vitamin B1)

Chief functions in the body:• Used in energy metabolism as part of coenzyme TPP

(thiamin pyrophosphate)

Other Information• Steaming and microwaving are cooking methods that

conserve thiamin.• Thiamin leaches into water with boiling or blanching. • The vitamin is easily destroyed by heat.

ThiaminSources•Whole grain, fortified, or enriched grain products

•Moderate amounts in all nutritious food

•Pork

Deficiency - “Wet” Beriberi

Riboflavin (Vitamin B2)

Chief function in the body:• Involved in energy metabolism - flavin

mononucleotide (FMN) and flavin adenine dinucleotide (FAD) are the coenzyme forms.

Other information• Easily destroyed by ultraviolet light and irradiation• Not destroyed by cooking

Riboflavin

Sources•Milk products, including yogurt and cheese

•Enriched and whole grains

•Liver

Niacin (Vitamin B3) AKA - nicotinic acid, nicotinamide, and

niacinamide Chief function in the body:

• Used in energy metabolism as part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form)

Other Information• The amino acid tryptophan is the precursor.• The vitamin can be lost from foods when it

leaches into water.• Resistant to heat.

Pellegra

Images of Niacin Deficiency - Pellagra

Niacin (Vitamin B3)

Deficiency disease• Pellagra

Niacin Toxicity• Niacin flush dilates the capillaries and may be painful.• Toxicity Symptoms

• Painful flush, hives and rash• Excessive sweating• Blurred vision• Liver damage• Impaired glucose tolerance

NiacinSources

•Milk

•Eggs, meat, poultry and fish

•Whole-grain and enriched breads and cereals

•Nuts and all protein-containing foods

Biotin Chief function in the body

• As part of a coenzyme used in energy metabolism, biotin assists in glycogen synthesis, fat synthesis, and amino acid metabolism.

Biotin Deficiency and Toxicity• Deficiencies are rare.

• Biotin can be bound with an egg-white protein called avidin.

• No reported toxicities

Biotin

Biotin Food Sources• Widespread in foods• Organ meats, egg yolks and fish• Soybeans• Whole grains

Biotin can also be synthesized by intestinal bacteria.

Pantothenic Acid

Chief function in the body:• Involved in energy metabolism as a part of

coenzyme A.

Pantothenic Acid Deficiency and Toxicity• Deficiency is rare.• Deficiency symptoms• No reported toxicities

Pantothenic Acid

Pantothenic Acid Food Sources• Widespread in foods• Organ meats• Mushrooms, avocados, and broccoli• Whole grains• Can be destroyed by freezing, canning, and

refining

Vitamin B6

Chief functions in the body:• The coenzyme forms of vitamin B6 (pyridoxal

phosphate [PLP] and pyridoxamine phosphate [PMP]) are involved in amino and fatty acid metabolism, the conversion of tryptophan to niacin or serotonin, and the production of red blood cells.

Other Information• Vitamin B6 is ineffective in curing carpal tunnel

syndrome, sleep disorders and PMS.

Vitamin B6

Vitamin B6 Deficiency• Deficiency Symptoms

• Scaly dermatitis• Anemia – small cell type• Depression, confusion, abnormal brain wave

pattern, and convulsions

Alcohol destroys the vitamin INH drug used for tuberculosis acts as an

antagonist.

VitaminB6

Sources

•Meats, fish, poultry and liver

•Legumes and soy products

•Non-citrus fruits

•Fortified cereals

Folate AKA: Folic acid, folacin

Chief function in the body:• Folate is involved in the synthesis of DNA and

the formation of new cells.

Recommendations (1998 RDA)• RDA Adults: 400 μg/day• There are higher recommendations for pregnant

women.• UL – 1000 mcg /day (adults)

Folate

Folate and Neural Tube Defects• Neural tube defects include spina bifida and

anencephaly.• Women of childbearing age should eat folate-

rich foods and folate-fortified foods and take folate supplements containing 0.4 mg (400 microgram) of folate daily.

• Pregnant women should take folate supplements.

Decreasing Spina Bifida Rates since Folate Fortification

Meningomyelocele

(severe form of spina bifida)

Folate

Folate Deficiency• Deficiency Symptoms

• Macrocytic anemia, also called megaloblastic anemia – large cell type

• Smooth, red tongue

• Mental confusion, weakness, fatigue, irritability and headaches

• Most vulnerable of all the vitamins to interactions with medications

• Anticancer drugs

• Antacids and aspirin

FolateSources•Fortified grains

•Leafy green vegetables

•Legumes and seeds

•Liver

Vitamin B12 (Cobalamin)

Chief functions in the body• Vitamin B12 is involved in the synthesis of new

cells, maintains nerve cells, reforms folate coenzymes, and helps break down some fatty acids and amino acids.

Vitamin B12 (Cobalamin)

Vitamin B12 Deficiency and Toxicity• Deficiency Symptoms

• Anemia – large cell type

• Fatigue and depression

• Degeneration of peripheral nerves progressing to paralysis

• Atrophic gastritis in older adults destroys stomach cells, which diminishes intrinsic factor and hydrochloric acid production.

• Deficiency disease is called pernicious anemia

• No known toxicities

Fig. 10-12, p. 344

Normal blood cells. The size, shape, and color of these red blood cells show that they are normal.

Blood cells in pernicious anemia (megaloblastic). These megaloblastic blood cells are slightly larger than normal red blood cells, and their shapes are irregular.

Vitamin B12 (Cobalamin)

Vitamin B12 Food Sources• Meat, fish, poultry, and shellfish• Milk, cheese and eggs• Fortified cereals

Other Information• Binds with intrinsic factor in the stomach for

absorption• Easily destroyed by microwave cooking

Vitamin C

Other name: ascorbic acid

RDA• Men: 90 mg/day• Women: 75 mg/day• Smokers: + 35 mg/day

Upper level for adults: 2000 mg/day

Vitamin C

Chief functions in the body• Antioxidant• Collagen synthesis

• Strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth

• Thyroxin synthesis• Amino acid metabolism• Strengthens resistance to infection• Helps in absorption of iron

Vitamin CSources

•Citrus fruits, cantaloupe, strawberries, papayas and mangoes

•Cabbage-type vegetables, dark green vegetables like green peppers and broccoli, lettuce, tomatoes and potatoes

Vitamin C

Deficiency disease: scurvy Deficiency symptoms

• Anemia (small-cell type)• Atherosclerotic plaques• Pinpoint hemorrhages, bone fragility, joint pain• Poor wound healing, frequent infections, bleeding

gums, loosened teeth• Muscle degeneration and pain, hysteria,

depression, rough skin, blotchy bruises

Images of Vitamin C Deficiency - Scurvy

Vitamin C Deficiency

Do you need vitamin supplements?

Vitamins are readily available from a variety of foods (especially fruits and vegetables)

Needs can be increased due to environmental toxins, stress, and illness

Focus on whole unprocessed foods first and supplement as warranted for health and prevention of chronic disease.

Summary Heart Health: Vit C, E, B6, B12, folate,

niacin Tissue building: B6, B12, folate Eye health: Vit A, C Skin health: Vit A, C

Summary

Energy metabolism: B-vitamins Nerve cell function: B1 (thiamin) New cell formation: folate, B12 Immune function/antioxidant: C, E, beta-

carotene Bone health: D, K

Summary

Energy metabolism: B-vitamins Nerve cell function: B1 (thiamin) New cell formation: folate, B12 Immune function/antioxidant: C, E, beta-

carotene Bone health: D, K

Questions ??

If you have questions please just ask:• Email me at Jneily@kaplan.edu• IM me at JenniferNeilyRD• Post to Course Questions area

Please always read your announcements including the unit summaries and unit intros

Late policy – please review syllabus See you on the DB!