Vitamins This Session Describe the general characteristics of vitamins; Explain the health benefits of each vitamin; This

Session State the recommendations for vitamins to maintain normal bodily functions; and Name the potential health risk of consuming too much and too little of a vitamin. Vitamins are substances in food which the body must have in order to be healthy. FAT-SOLUBLE TYPE: Vitamins A, D, E, K WATER-SOLUBLE VITAMINS Vitamin C B-vitamins or the B-complex Thiamin Vitamin B6 Vitamin B12 Pantothenic acid Riboflavin Folate Biotin Niacin

WATER-SOLUBLE VITAMINS CHARACTERISTICS Easily affected by cooking processes and exposure to air. Vitamin C is quickly destroyed by heat (dry or moist), exposure to air, presence of an alkali, and water. Thiamin is easily destroyed by prolonged cooking. Riboflavin is destroyed if heated in the presence of alkali (such as baking soda) and when exposed to light. Niacin is the most stable of the B vitamins in normal cooking process. WATER-SOLUBLE VITAMINS CHARACTERISTICS Because water-soluble vitamins dissolve in water, the body cannot store them in large amounts; The kidneys filter out any extra coming from the diet. Conservation Sensitivity of vitamins to cooking processes Vitamins are particularly vulnerable to destruction. Five factors responsible for most nutrient loss in foods: Heat in water Exposure to air baking soda Exposure to light Cooking Use of

FAT-SOLUBLE VITAMINS CHARACTERISTICS Do not dissolve or mix with water Unaffected by normal temperature and methods of food preparation. Are absorbed in the intestine along with fat.

Cutting fruits into serving bites only when they are about to be eaten; Not overcooking vegetables, especially the leafy and green varieties; Not adding baking soda on green vegetables Use of only minimal water in cooking Not soaking vegetables before cooking Storing cut up foods, especially vitamin-C-rich foods in airtight wrappers and juices in closed containers Avoiding prolonged storage Keeping skin of fruits and vegetables intact Roles, Food Sources, Health Effects The FAT-SOLUBLE VITAMINS Forms: Retinol Retinoic acid Precursor: beta carotene You need vitamin A for cells which line passages in your body such as inside the GIT and nostrils. You also need it to see at night as it helps certain cells in the eyes adjust to the dark. Helps to keep skin healthy It helps prevent cancer 2

RETINOL (animal foods) Liver Egg yolk Cream, butter Fortified milk and cheese Fortified margarine BETA CAROTENE (plant foods) Green and yellow vegetables Deep orange fruits and vegetables Hypovitaminosis A Night blindness -slow recovery of vision after exposure to flashes of bright light at night Xerophthalmia thickening, opacity, and irreversible blindness Xerosis an early sign of xerophthalmia characterized by drying of the cornea Anemia small-cell type Cessation of bone growth Painful joints Tendency for tooth decay Diarrhea Changes in the lining of the gut Kidney stones Impaired growth Red blood cell breakage Nosebleeds Bone pain

Risk of hip fracture Growth retardation Headaches Nausea and vomiting Abdominal cramps Weight loss Dry skin Loss of hair Ergocalciferol (D2) Cholecalciferol (D3) Dihydroxy vitamin D Precursor: cholesterol Vitamin D can be produced in the body through sunlight Exposure: Generally b/n 9am and 3 pm, about 20 to 30 minutes for 2 to 3 times per week. Fortified milk, butter, margarine and cereal Egg Liver Helps in building of strong bones and teeth Aids in keeping nerves ad muscles healthy Growing children need extra from foods; otherwise their bones do not harden and become bent (called rickets). Osteomalacia (in adults) softening of bones with joint pains, bending of spine and bowed legs. 3

High blood calcium and muscle spasm Excessive thirst Headaches Irritability Weakness Nausea and vomiting Kidney stones Anorexia Death FUNCTIONS: Vitamin E protects fats, vitamin A and other helpful body chemicals from damage. It makes blood more efficient in carrying oxygen around the body. PUFA-rich plant oils Leafy green vegetables Wheat germ Almonds, hazel nuts Seeds Whole-grain cereals Breakdown of RBC leading to anemia Nerve degeneration Weakness Difficulty walking and leg cramps General discomfort Phylloquinone or K1 (plants)

Menaquinone or K2 (produced by bacteria in the colon) Liver Milk Vegetable oils Green leafy vegetable Eggs, meats Bacterial synthesis in the digestive tract Vitamin K aids in normal blood clotting. Without it you would bleed to death. Vitamin K is needed for the formation of a protein (osteoclastin) that binds calcium in the bone. Reduced ability to form clots leading to excessive bleeding and easy bruising No known side effects or toxicity symptoms from consuming excess. The WATER-SOLUBLE vitamins Most B vitamins help release energy from food Others aid in making healthy blood cells (B-12, B-6, Folate) and nerves (B-1, Folate, B-6, Niacin) FUNCTIONS stimulates appetite supports normal function of the heart, nerves and muscles

Present in all nutritious foods in moderate amounts Pork, beef, liver Whole or enriched grains Seeds and nuts legumes Beriberi Anorexia Mental confusion Muscle weakness Fatigue Nerve damage Paralysis Heart failure Health effects due to Excess B1 toxicity rarely happens FUNCTIONS: Supports normal vision and skin health ARIBOFLAVINOSIS CHEILOSIS FUNCTIONS: Sore throat Swollen red tongue Magenta tongue Eye irritation Skin rash FOOD SOURCES: Milk

Yogurt Meats Cottage cheese Enriched cereals Green vegetables FUNCTIONS For healthy skin Keeps the normal activity of stomach, intestines and nervous system FUNCTIONS Meat Nuts and legumes Whole grains Enriched breads FUNCTIONS Milk Fish Poultry All protein-containing foods PELLAGRA Flaky skin rash on areas exposed to sunlight Diarrhea Dementia GLOSSITIS - black, smoothness the tongue Failure to grow confusion 5 of

needed in the making of fatty acids, amino acids and purines needed for the formation of glycogen in muscle and liver widespread in foods can be synthesized in the GIT natural deficiency is unknown Helps the body use amino acids to form tissue proteins Helps convert tryptophan to niacin Helps make red blood cells Support the synthesis of neurotransmitter and the myelin coating around nerves. Whole grains Poultry, meat, fish and shellfish Seeds and legumes Liver and kidney Milk and eggs Fruits and green-leafy vegetables Abnormal brain wave pattern Muscle twitching Greasy dermatitis Rashes Bloating Depression Fatigue Impaired memory irritability

FOOD SOURCES Animal foods like liver, meat, fish, poultry, eggs None in plants Helps in the formation of new cells including red bloods cells Helps maintain nerve cells. Megaloblastic Anemia or pernicious anemia - due to lack of intrinsic factor Deterioration of the nerves leading to paralysis Hypersensitivity of the skin No reported symptoms Folacin Folate Pteroyglutamic acid FOOD SOURCES Chicken liver Breakfast cereals Spinach, cooked broccoli Lentils, chickpeas, lima and kidney beans Black beans, baked beans with pork FOOD SOURCES Tomato juice Orange Fortified wheat bread Wheat germ EFFECTS OF DEFICIENT INTAKE

Megaloblastic anemia large immature red blood cells Glossitis Heartburn Diarrhea, constipation EFFECTS OF DEFICIENT INTAKE Frequent infections Smooth red tongue Depression, mental confusion Fainting Neural tube defects (malformation of central nervous system in fetus) in pregnant woman EFFECTS OF EXCESS INTAKE Helps release energy in the body Helps to make fatty acids and cholesterol Widespread in foods Vomiting, GI distress Insomnia Fatigue Muscle cramps Not recognized Vitamin C Helps build strong resistance to infection Promotes healing of cuts, bruises, bone break (fractures), and bleeding gums Vitamin C

Serves as antioxidant, protecting the body from cell damage Vitamin C Provides the matrix for bone growth Helps the body absorb iron better Vitamin C ASCORBIC ACID Vitamin C DEFICIENCY DISEASE/ SYMPTOM Vitamin C DEFICIENCY DISEASE/SYMPTOM Vitamin C SYMPTOMS OF EXCESS Inhibitors Vitamin inhibitors Absorption of vitamins may be inhibited by certain medications of food: Vitamin B1 alcohol, sulfur drugs, antacids, tea, coffee, red cabbage, water Vitamin inhibitors Vitamin B12 oral contraceptive pills, alcohol, sulfur drugs, some tranquilizers, and antidepressants Niacin sulfur drugs and alcohol Vitamin inhibitors Pantothenic acid caffeine, sulfur drugs, and alcohol Vitamin B6 alcohol, oral contraceptive pill, some antibiotics like isoniazid 7

Vitamin inhibitors Vitamin B12 antacids, laxatives, oral contraceptive pill, alcohol, anticonvulsants Folate alcohol, contraceptive pill, aspirin, alcohol, anticonvulsants Vitamin inhibitors Vitamin C contraceptive pill, anticonvulsants, analgesics Biotin sulfur drugs Vitamin inhibitors Vitamin A alcohol, very low fat diet Vitamin D mineral oil, alcohol, laxatives, some anticonvulsants, and glucocorticoids Vitamin E large intakes of vitamin K, laxatives Vitamin K warfarin, mineral oil, laxatives, large doses of vitamin E Thank you. Health effects due to Excess B1 toxicity rarely happens B2 no reported symptoms Niacin - diarrhea, heartburn, nausea and vomiting, ulcer irritation, fainting, dizziness, abnormal liver function, glucose intolerance, low blood pressure