7.1 KiB
7.1 KiB
Vitamins were first discovered in 1921
- Casamir Runk coined the term vitamin
- Vita = life
- Amine = a type of nitrogen containing substance
- The first discovered vitamin was thiamin
- There are 13 known vitamins, plus 5 vitamin like substances
- It is unlikely that any new vitamins will be discovered - (babies and sick people can live on synthetic liquid diet?)
- A vitamin is a complex organic compound that regulates certain metabolic processes
- Cannot be synthesized in sufficient quantities by the body
- Occurs naturally in foods
- Deficiency disorder occurs if substance is missing from the body
- They do not provide any energy
- Vitamins are organic, but they differ from macronutrients:
- Not metabolized for energy
- Present in small amounts in foods
- Required in milligram and microgram amounts
- Because vitamins are organic
- They are subject to heat degradation
- Exposure to excessive heat, alkaline substances, light, and air can destroy certain vitamins
- Water soluble vitamins can leach out of food and dissolve in cooking water
Fat Soluble Vitamins
- Fat soluble vitamins are K, A, D, E
- Found in lipid portions of the body
- Associate with lipids in the body
- **Digested and absorbed with fats
- Stored in the body
- Can cause toxicity
| Nutrient | Function | Deficiency | Toxicity | Sources | Other Info |
|---|---|---|---|---|---|
| Vitamin A (Retinol) | - Vision (Retina + Cornea) - Growth and Reproduction - Immune Function - Epithelial (Skin) - Cells - Bone - Remodeling |
- Night Blindness (Nycatlopia) - Xerophthalmia - Dry Eyes -> Blindness - Poor Growth - Dry Skin or Tissue - ^ Causes increased risk of infection |
- Carotenemia (Orange colored skin) - Birth defects - Bone fractures - Liver damage - Nausea / Vomiting |
- Vegetables: Yellow, orange, or dark green (pumpkin, squash, carrots, spinach) - Milk and Dairy Products |
- Retinol's precursor is beta-carotene (antioxidant) - Helps with wound healing |
| Vitamin D (Calciferol) | - Calcium Absorption - Bone Strength - Blood Calcium Levels - Supports Immune Function - Reduces Inflammation |
- Rickets (children) - Osteomalacia (Adults) - Osteoporosis (Elderly) - Decreased immune function - Decreased growth |
- Hypercalcemia (Calcium deposits in soft tissue, Weakness, Nausea/Vomiting) - Kidney Stones |
- Milk and Dairy Products - Fish (Salmon, Tuna) - Breakfast Cereals - Sunlight or UV Light |
- Often referred to as the sunshine vitamin - Acts as a hormone (interacts with para-thyroid hormone and calcitonin) |
| Vitamin E (Tocopherol) | - Antioxidant - Wound healing - Cell Membranes - Supports immune function |
- Hemolysis of red blood cells - Anemia - Reduced muscular coordination |
Supplements can interfere with vitamin K metabolism and cause uncontrolled bleeding | - Vegetable oils - Nuts or Seeds - Wheat germ - Green leafy veggies - Breakfast Cereals |
- Doesn't increase sexual performance, prevent aging, or cure Parkinson's disease (despite claims) |
| Vitamin K (Phylloquinone) | - Blood clotting - Bone health |
- Hemorrhaging or Hemorrhagic Disease (Excessive bleeding or internal bleeding) - Increased risk of hip failure |
Not common | - Green leafy veggies (spinach, kale, et cetera) - Beans and soybeans - Vegetable Oils - Healthy GI tract |
- 50% of needed amount can be synthesized in the GI tract - Babies are given a shot at birth - Interacts with blood clotting meds (coumadin or warfarin) |
Dairy products are typically fortified with vitamins A and D.
Water soluble vitamins
- Water soluble vitamins are the B-vitamins: thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B-12, and vitamin C.
- They dissolve in water
- Very limited amounts are stored with the exception of B-12
- Kidneys will filter out excess water soluble vitamins
- Less likely to be toxic
Oxidization
- An oxidizing agent is a substance that removes electrons from atoms or molecules
- A free radical is a substance (C, H, O) with an unpaired electron
- Highly reactive, damages and destroys molecules
- Antioxidants (Vitamin E, C) are substances that give up electrons to free radicals to protect cells
Vitamin Intake
Bioavailability is the amount of a vitamin available for use in the body
- Factors that affect how available a vitamin is include:
- How long it takes the vitamin to pass through the intestinal tract
- Certain health conditions that affect the absorption of facts
- By cooking with a little bit of fat, you better absorb fat soluble vitamins from that meal.
- Natural sources of vitamins typically provide higher availability It's important to preserve the vitamin content of food, ways to do so include:
- Avoid decaying, wilting, or bruised fruits or vegetables
- Fresh produce should refrigerated at high humidity, away from the open air
- Exposure to excessive heat, alkaline (salty) substances, light, and air can all reduce the vitamin content of food
- Vegetables should be cooked in small amounts of water, using quick cook methods