Unit 4 SeminarHW205

Vitamin Classifications and Your Health

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. Know the RDA level along with common

dosages and forms of supplementation that are commonly used.

Understand the potential safety and

precaution issues.

Focus of Seminar

Review of basic foundation concepts related to vitamins

Review of fat soluble vitamins Review of water soluble vitamins Discussion of vitamin

classifications according to function

True or False

The only documented benefit of consuming sufficient amounts of vitamins is protection against deficiency diseases.

Answer

False For many vitamins, intake levels

above those known to prevent disease help protect us from certain cancers, heart disease, and other disorders.

True or False

Vitamins provide energy.

Answer

False. Only carbs, fats, and proteins provide

energy. However, some vitamins are needed to convert the energy from food into energy the body can use.

True or False

Vitamin C is found only in citrus fruits.

Answer

False. Green peppers, collards, broccoli,

strawberries, and a number of other fruits are also a good source of Vitamin C.

True or False

Nearly all cases of illness due to excessive intake of vitamins result from the overuse of vitamin supplements.

Answer

True

What are vitamins?

Vitamins are chemical substances that perform specific functions in the body.

They are essential nutrients because the body cannot produce them.

If we fail to consume enough of a vitamin, a specific deficiency disease will develop.

13 vitamins have been discovered so far.

Vitamins Classifications

Two main categories: water soluble and fat soluble

Groupings by function for health: bone health, energy metabolism, heart health, immune function, skin health, tissue building, eye health, antioxidants.

Water-soluble vitamins

Vitamin C (ascorbic acid)

B-complex vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3)

Vitamin B6 Folate (folacin,

folic acid) Vitamin B12 Biotin Pantothenic

Acid *Choline *

Water-soluble vitamins

Not stored in the body (except B12); excreted in urine

Deficiency symptoms will show up in a few weeks or months if not present in the diet.

Only Niacin, B6 and Vitamin C are known to produce ill effects if consumed in excessive amounts.

Fat-Soluble vitamins

Vitamin A (retinol) Beta carotene is provitamin A

Vitamin D Vitamin E Vitamin K

Fat-soluble Vitamins

Stored in body fat, liver and other parts of the body

Deficiencies take longer to develop than water-soluble vitamin deficiencies

Toxicities can develop if taken in large quantities

What do vitamins do?

B-vitamins are coenzymes Enable reactions to take place in the body Like the key that unlocks the door Very little needed because it’s not used

up in the process Thiamin, niacin, riboflavin all needed for

reactions concerning energy release B6, folate, B12 all needed for reactions

concerning building tissues & heart health

What do vitamins do?

Vitamin C Manufacture of collagen Fight infections, repair wounds Antioxidant Increases iron absorption

Vitamin A Maintains mucus membranes Needed to see in dim light Beta-carotene is an antioxidant

What do vitamins do?

Vitamin E Antioxidant Reduces plaque sticking to arteries

Vitamin D Needed to absorb and utilize calcium

and phosphorus in bones, muscles, and nerves

Vitamin K Needed to help the blood clot

What else do vitamins do?Skin and eye health

Vitamin A Adequate intake lessens

complications from measles- given with children in developing nations with measles vaccine

Vitamin A deficiency is the leading cause of blindness in the world

Vitamin A is used to treat acne and other skin disorders (topical)

What else do vitamins do?Immune function & heart

health Vitamin C

May lessen symptoms and duration of a cold

Doesn’t reduce how often colds occur High blood levels of vitamin C and

heart health: lower total cholesterol, lower triglycerides, higher HDL, lower blood pressure (Murray, p. 69)

What else to vitamins do?Brain & spinal cord development

Heart health Folate

Adequate intake during early pregnancy prevents neural tube defects in babies

Reduces risk of developing heart disease by reducing levels of homocysteine

Thiamin (B1) Energy production & CHO metabolism Nerve cell function: DM, Crohn’s, MS

Antioxidants

Rust preventers in the body Oxygen damages cells and causes free

radicals- may cause cancer and other disorders

Antioxidants protect cells from oxidation, just like painting metal prevents rust

Vitamin C Vitamin E Beta Carotene (pre-Vitamin A)

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) Immune function/antioxidant: C, E,

beta-carotene Bone health: D, K

Mom was right!

Eat your vegetables and fruits!

Questions????