Vitamin water soluble

• Water-soluble vitamins

  B vitamins and Vitamin C

  
• Vitamins


  • Differ from carbohydrate, fat and protein in structure, function and food contents
  • Similar to the energy-yielding nutrients in that they are vital to life, organic and available from foods
  • Both deficiencies and excesses can affect health
• Bioavailability


  The rate and extent that a nutrient is absorbed and used

  
• Precursors (provitamins)


  Consumed in an inactive form and become active vitamins in the body
• Organic nature of vitamins


  • Can be destroyed by exposure to light, oxidation, cooking, and storage
• Methods to minimize nutrient losses

  1. Refrigerate fruits and vegetables

  2. Store cut fruits and vegetables in airtight wrappers or closed containers and refrigerate

  3. Clean fruits and vegetables before they are cut

  4. Use a microwave, steam, or simmer in small amounts of water

  5. Save cooking water for other uses

  6. Avoid high temperatures and long cooking times
• Water-soluble vitamins

  B vitamins and vitamin C, absorbed directly into the blood and travel freely, circulate freely, excreted in urine
• Fat-soluble vitamins

  Vitamins A, D, K and E, absorbed first into the lymph, then the blood, many require protein carriers, stored in cells associated with fat, less readily excreted
• Toxicity


  • Water-soluble vitamins can reach toxic levels with supplement use
  • Fat-soluble vitamins are likely to reach toxic levels with supplement use
  • DRI Committee has established Tolerable Upper Intake Levels for niacin, vitamin B6, folate, choline and vitamin C

  
• B vitamins


  • Very active in the body, several form part of the coenzymes that assist enzymes in the release of energy, others participate in metabolism and cell multiplication
  • Recommendations come from RDA, AI, and Tolerable Upper Intake Levels
  • There are deficiencies, toxicities and food sources that are unique for each vitamin

  
• Thiamin (Vitamin B1)


  Involved in energy metabolism
• Thiamin Recommendations (1998 RDA)

  • RDA Men: 1.2 mg/day
  • RDA Women: 1.1 mg/day
• Thiamin Deficiency

  • Enlarged heart and possible cardiac failure
  • Muscular weakness
  • Apathy, poor short-term memory, confusion, and irritability
  • Anorexia and weight loss
• Wernicke-Korsakoff syndrome

  Severe thiamin deficiency that develops in those who abuse alcohol
• Beriberi


  Disease caused by thiamin deficiency, wet beriberi presents with edema, dry beriberi presents with muscle wasting
• No reported toxicities for thiamin
• Thiamin Food Sources

  • Whole-grain, fortified or enriched grain products
  • Moderate amounts in all foods

  
• Cooking methods for thiamin


  • Steaming and microwaving conserve thiamin
  • Thiamin leaches into water with boiling or blanching
  • Easily destroyed by heat
• Riboflavin (Vitamin B2)


  Involved in energy metabolism
• Riboflavin Recommendations (1998 RDA)

  • RDA Men: 1.3 mg/day
  • RDA Women: 1.1 mg/day
• Riboflavin Deficiency

  • Inflamed eyelids, sensitivity to light, and reddening of the cornea
  • Sore throat and cracks and redness at the corners of the mouth
  • Painful, smooth and purplish red tongue
  • Skin lesions covered with greasy scales

  
• No reported toxicities for riboflavin
• Riboflavin Food Sources

  • Milk products, including yogurt and cheese
  • Enriched and whole grains
  • Liver
• Riboflavin


  • Easily destroyed by ultraviolet light and irradiation
  • Not destroyed by cooking
• Niacin (Vitamin B3)


  Involved in the metabolism of glucose, fat, and alcohol
• Niacin Recommendations (1998 RDA)

  • RDA Men: 16 NE/day
  • RDA Women: 14 NE/day
  • Upper level of 35 mg/day for adults
• Niacin Deficiency

  • Diarrhea, abdominal pain, and vomiting
  • Inflamed, swollen, smooth and bright red tongue
  • Depression, apathy, fatigue, loss of memory, and headache
  • Rash when exposed to sunlight
• Niacin Toxicity


  • Niacin flush dilates the capillaries and may be painful
  • Painful flush, hives and rash
  • Excessive sweating
  • Blurred vision
  • Liver damage
  • Impaired glucose tolerance
• Niacin Food Sources


  • Milk
  • Eggs, meat, poultry and fish
  • Whole-grain and enriched breads and cereals
  • Nuts and all protein-containing foods

  
• Niacin

  • Also called nicotinic acid, nicotinamide, and niacinamide
  • The amino acid tryptophan is the precursor
  • The vitamin can be lost from foods when is leaches into water
  • Resistant to heat
• Biotin


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

  
• Biotin Recommendations (1998 Adequate Intake)

  • AI Adults: 30 μg/day

  
• Biotin Deficiency

  • Depression, lethargy, and hallucinations
  • Numb or tingling sensation in the arms and legs
  • Red, scaly rash around the eyes, nose and mouth
  • Hair loss
• No reported toxicities for biotin
• Biotin Food Sources


  • Organ meats, egg yolks and fish
  • Soybeans
  • Whole grains
  • Can also be synthesized by intestinal bacteria
• Pantothenic Acid


  Involved in energy metabolism
• Pantothenic Acid Recommendations (1998 Adequate Intake)

  • AI Adults: 5 mg/day

  
• Pantothenic Acid Deficiency

  • Vomiting, nausea, and stomach cramps
  • Insomnia and fatigue
  • Depression, irritability, restlessness, and apathy
  • Hypoglycemia and increased sensitivity to insulin
• No reported toxicities for pantothenic acid
• Pantothenic Acid Food Sources

  • Organ meats
  • Mushrooms, avocados, and broccoli
  • Whole grains
  • Can be destroyed by freezing, canning, and refining