Water Soluble Vitamins

1
Water Soluble Vitamins

• Vitamins C and Bs
• Lecture 9
• February 21, 2007
• Dr. Hirsch

2
Six Classes of Nutrients

• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

3
The Power of Vitamins

• elimination from the diet must result in a
  more-or-less clearly defined deficiency disease,
  and restoration must cure or prevent that
  deficiency disease

Vitamins are ESSENTIAL
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MICROnutrients

• Structure
• Individual Units
• NOT linked together i.e. NOT building blocks
  like for glucose, fatty acids, amino acids
• Function
• Do NOT yield energy when broken down
• Assist enzymes and other biological factors that
  release energy from CHO, Pro, Fats coenzymes
• Amounts needed
• Measured in micrograms or milligrams, not grams

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Solubility Water vs. Fat

• Water Soluble
• Vitamin C
• B Vitamins
• Thiamin
• Riboflavin
• Niacin
• Pantothenic Acid
• Biotin
• Vitamin B6
• Folic Acid
• Vitamin B12

• Fat Soluble
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

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Dietary Reference Intakes (DRIs)

• Reference values
• quantitative estimates of nutrient intakes
• to be used for planning and assessing diets for
  healthy people
• Refer to average daily nutrient intake of
  individuals over time
• In most cases, the amount taken from day to day
  may vary substantially without ill effect

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Setting DRIs
UL Upper Limit with no risk of inadequacy or
adverse effects
EAR 50 risk of inadequacy
RDA 2-3 risk of inadequacy
Between RDA and ULRisk of inadequacy and of
excess are both close to 0
http//books.nap.edu/execsumm_pdf/6015.pdf
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Source of DRIs

• http//www.iom.edu/Object.File/Master/21/372/0.pdf
  
• http//www.iom.edu/Object.File/Master/7/296/webtab
  levitamins.pdf

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Water Soluble Vitamin Functions

• Water Soluble Vitamins
• Vitamin C
• B Vitamins
• Thiamin (B1)
• Riboflavin (B2)
• Niacin
• Vitamin B6
• Folic Acid
• Vitamin B12
• Pantothenic Acid
• Biotin

Skin, bones, infections
Release energy from MACROnutrients
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Vitamin C Functions

• Vitamin C

Co-factor Stabilization of Collagen
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Vitamin C roles

• Helps to form fibrous structural protein of
  connective tissues collagen
• Teeth
• Bones
• Wounds (scarring)
• Arteries
• Enhances the immune system
• Be careful not a cure for the common cold

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Vitamin C - basics

• Antioxidant Protectant
• Protects tissue from oxidative stress
• Enhances absorption of iron (protects it from
  oxidation) tip take vitamins with orange juice
• Very different mode of action from B Vitamins
• Essential nutrient must get from diet
• Animals can actually synthesize from glucose, but
  humans cannot

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Vitamin C Sources
RDA UL Men (age 19-30) 90mg 3,000mg Women (age
19-30) 75mg 2,000mg
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Vitamin C from McDonalds French Fries
http//www.mcdonalds.com/app_controller.nutrition.
index1.html
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Vitamin C intake
UL Men UL Women Limited absorption and
little increase in blood concentration Rec for
Men Smokers Rec for Women Smokers Saturates
Tissues RDA Men RDA Women Supports
metabolism Prevents Scurvy
3000 2000 200 125 110 100 90 75 30 10 0
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B Vitamins

• Thiamin (B1)
• Riboflavin (B2)
• Niacin
• Vitamin B6
• Folic Acid
• Vitamin B12
• Pantothenic Acid
• Biotin

Coenzymes Catalysts in Biochemical Pathways
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B vitamins

• Busily work in pathways
• all throughout the body
• Indispensable for metabolism
• act as coenzymes

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B Vitamins Coenzyme Roles

• Thiamin

B12

• Biotin

Pantothenic Acid

• Niacin

• Folate

• B6

• Riboflavin

Vitamin
From Nutrition, An Applied Approach, Thompson
and Manroe, 2005
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RDI Dose Comparison
14/16
5/5
Milligrams
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Best Known Water Soluble Vitamin Deficiencies

• Thiamin

• Niacin

Vitamin C
CHO metabolism PRO metabolism FAT metabolism
CHO metabolism
Body can make from amino acid tryptophan
Beriberi
Pellagra
Scurvy
Bleeding gums, Hemorrhages, Open wounds, loose
teeth
Muscle wasting Nerve damage
Diarrhea, Dermatitis, Dementia, Death (4Ds)
Symptoms
Fruits and vegetables
Protein milk, fish, chicken whole grains
Pork, Soy (legumes), Whole grain
Good Sources
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Thiamin (Vitamin B1)

• RDA 1.2mg men/1.1mg women
• Acts primarily as a coenzyme in reactions that
  release energy from carbohydrate
• Deficiency disease Beriberi, industrialized
  nations alcoholics

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Niacin (Vitamin B3)

• RDA 16mg men/14mg women
• Part of coenzyme for energy
• Deficiency disease Pellagra
• Can be made from the amino acid tryptophan in the
  body

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Tolerable Upper Limit (UL)
High levels have been used to lower cholesterol
and prevent heart disease side effects
Milligrams
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Toxicity

• Thiamin
• Riboflavin
• Niacin
• Pantothenic Acid
• Biotin
• Vitamin B6
• Folic Acid
• Vitamin B12

NONE
NONE
Nausea, headaches, cramps, ulcer
NONE
NONE
Depression, fatigue, headaches, nerve damage,
walking problems
Diarrhea, insomnia, irritability
NONE
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Folate, Folic Acid recommendations

• All women of child bearing age should take
• 400 micrograms of folic acid
• 4 mg if history of seizure disorders
• (should see physician)
• 50 of all pregnancies are unplanned
• Neural tube defects have decreased by 50 since
  the March of Dimes started campaigning

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Folic Acid Sources
Adult DRI (RDA)400mg
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Folate/Folic Acid Sources
FOOD

• Natural FOLATE
• in bound form

SUPPPLEMENTS

• Synthetic FOLIC ACID
• 2x MORE bioavailable
• than natural folate

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Average Consumption of Fruits and Vegetables in
LOW
Iceburg lettuce, frozen potatoes (mainly french
fries) and potato chips constituted 1/3rd of
daily vegetable servings in 2000
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Food Consumption Patterns
Iceburg lettuce, frozen potatoes (mainly french
fries) and potato chips constituted 1/3rd of
daily vegetable servings in 2000
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Choline
Choline
In 1998 made a conditionally essential nutrient
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Choline
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Heart health benefits B vits

• Homocysteine
• an amino acid in the blood
• too much of it is related to a higher risk of
  coronary heart disease, stroke and peripheral
  vascular disease
• Folic acid and other B vitamins help break down
  homocysteine in the body
• Dietary folic acid and vitamins B-6 and B-12 have
  the greatest effects
• Betaine new food ingredient from beets
• functions very closely with choline, folic acid,
  vitamin B12, and a form of the amino acid
  methionine
• shown to lower homocysteine

http//www.americanheart.org/presenter.jhtml?ident
ifier4677
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Phytonutrients in Foods

• Phytochemicals
• physiologically active compounds found in plants
  that are not essential nutrients but that appear
  to help promote health and reduce risk for
  cancer, heart disease, and other conditions.
• Also called phytonutrients
• phyto plant

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Phytochemicals Mechanisms of Action

• Antioxidant
• protection against harmful cell damage
• Anticancer
• preventing initiation and promotion of cancer
• Antiestrogen
• blocking action of estrogen thereby lowering risk
  of some cancers

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Free Radicals and Anti-Oxidants
unstable oxygen molecules can be formed from
sunlight, smoking, and pollution
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Antioxidant Power and Your Cells Staying Healthy
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Preserving the Nutrients Minimizing Nutrient
Losses

• MINIMIZE Oxygen Temperature Light
• The more you expose your nutrients to extremes,
  the more damaging it is
• Good Practices
• Refrigerate fruits and vegetables
• Store in closed containers or airtight wrappers
• Rinse fruits BEFORE cutting
• Avoid high temperatures in cooking