Lec 7a

Question 1

_________ are essential organic compounds that promote growth/health

Answer 1

Vitamins

Question 2

What are the 2 types of vitamin categories, and what are the differences between them?

Answer 2

1. Water-soluble vitamins
   - Cannot be stored in the body (To a great extent)
   - Soluble in water
   - Excreted in urine
   - Found mostly in fruits, veggies and grains
   - Essential
2. Fat-soluble vitamins
   - Are stored in the body’s fat tissue and liver
   - Soluble in fats
   - Accumulates in the body (Can lead to toxicity)
   - Found mostly in fatty foods, oils, and animal products

Question 3

Essential vs. non-essential meaning

Answer 3

Essential: Body cannot produce this, or at least a significant amount therefore needs intake

Non-Essential: Body will produce this therefore no need to intake more from external sources

Question 4

What is the “B-Complex”?

Answer 4

The collective name for the B vitamins
- Called this since originally was thought to be one chemical substance, but is now seen as distinct compounds

Question 5

Why are some numbers missing in the B complex (B4, B8, B10, B11)?

Answer 5

These numbers were found to either not be essential like other B vitamins (B4, B8, B10), or not even be considered a “true” vitamin and instead a folate derivative (B11).

Question 6

What habits, guidelines, or patterns have been developed/evolved to reduce the risk of vitamin deficiencies? (5)

Answer 6

1. Maximizing variety of foods
2. Frequency or regularity of food intake (3 meals a day)
3. Maximizing nutrient dense foods
4. Eating mixed meals
5. Fortifications (Increasing content of a micronutrient)

Question 7

People are more likely to be vitamin deficient _______ on in life

Answer 7

Early
- Since as age increases, more worried about longevity, higher income, so spend more on nutrition and supplements

Question 8

T/F: Every one of the food categories each contains all vitamins in abundance

Answer 8

False:
- No single food group contains all vitamins in abundance, each has a few
- Showing the importance of eating a variety

Question 9

Fortified vs. Enriched in vitamins

Answer 9

Fortified
- Adding micronutrients that were originally not there
- Ex: Iodized salt and fortified milk

Enriched
- Adding micronutrients to replace those lost during processing/adding more
-Ex: Enriched flour contains B-vitamins and minerals

Question 10

What helps vitamins be digested and where?

Answer 10

Digestive enzymes help release vitamins from foods, as well as preparation, mastication, transit time, fibre
- 40-90% of vitamins in foods are absorbed in the small intestine

Question 11

How are water vs. fat soluble vitamins digested?

Answer 11

Water:
- Diffuse straight through mucosal cells of intestine, into blood stream

Fat:
- Fat-soluble vitamins attach to digested lipids to create a micelle
- Bile acids attach
- Diffuse through mucosal cell as chylomicrons into lymph vessels

Question 12

How are vitamins used as “coenzymes?

Answer 12

• Assist enzymes in carrying out chemical reactions in the body.
• Enzymes are proteins that act as catalysts, facilitating and accelerating reactions
• Coenzymes are non-protein molecules that work together with enzymes to enhance their activity

1. Vitamin combines with chemical group to become coenzyme
2. This functional coenzyme combines with incomplete enzyme to form enzyme
3. This active enzyme binds to molecules and accelerates the chemical reaction of the molecule
4. New molecules released, enzyme and coenzyme (Vitamin) reused or separated

Question 13

What is the function of vitamins as a coenzyme (What’s an example of what we get out of the reactions)

Answer 13

Facilitates glucose uptake into mitochondria to stimulate ATP production
- So when a vitamin claims to “increase energy output” it is because of this, not because it causes more ATP in the body

Question 14

Thiamin, B_
1. Function
2. Foods found in
3. RDA
4. Deficiency

Answer 14

B1
1. Coenzyme in energy metabolism, needed for neurotransmitter production, and pentose (simple sugar) synthesis
- Also widely available in foods as fortification (“Whole wheat products”)

2. Consistently found in grain products (Due to being in enriched/whole grain products), high amounts in pork and lentils as well
3. Males: 1.2 mg/day, Females: 1.1 mg/day
4. “Beriberi” - lethargy, fatigue, neurological symptoms
   - Weakness, irritability
   - Edema across body
   - Abdominal pain
   - CV problems (Congestive heart failure)

Question 15

B2: __________
1. Function
2. Foods found in
3. RDA
4. Deficiency

Answer 15

Riboflavin

1. Coenzyme in energy metabolism redox reactions, supports citric acid cycle by supporting FAD in facilitating into FADH2
2. Larger sources: Milk, Pork, Trout
   - Better to have in unprocessed natural foods since easily destroyed by heat and exposure to light
3. Males: 1.3 mg/day, Females: 1.1 mg/day
4. Ariboflavinosis: Inflammation of eyes, lips/mouth, tongue, skin eruptions, cracked lips
   - Rarely seen alone, usually in combination with other deficiencies

Question 16

Niacin (B_)
1. Function
2. Foods found in
3. RDA
4. TUL
5. Toxicity
6. Deficiencies
7. Equivalents

Answer 16

B3

1. Serotonin production and CNS function, important role in energy metabolism (Electron carriers)
2. Majorly found in: Chicken, Trout, Pork
3. Males: 16 mg/day, Females: 14 mg/day
4. TUL: 35 mg/day
5. Overuse of supplements leads to: Cardiac arrhythmias, hypertension, nausea, vomiting
6. Pellagra: Fatigue, reduced appetite, indigestion
   - 3 D’s: Dermatitis, diarrhea, dementia
   - Mainly found in countries with corn based diets since low bioavailability
   - Impact mood, cognitive function, and energy responses.
7. 1 NE (amount of niacin in food) = 1 mg of nicotinic or niacinamide
   - 60 mg of tryptophan = 1 mg niacin = 1 mg of NE

Question 17

Vitamin B6
1. Function
2. Foods found in
3. RDA
4. Toxicity
5. Deficiencies

Answer 17

1. Converted into pyridoxal phosphate, required for >100 enzyme reactions in the body
   - Coenzyme in amino acid synthesis and transamination
   - Helps convert tryptophan to niacin
   - Roles in immune response, steroid hormone actions, neurotransmitter and myelin synthesis, glycogen metabolism, hemoglobin synthesis
2. Found mostly in: Chicken, Pork, Lentils, Brown rice
   - Mandatory fortification in meal replacements, simulated egg products, etc
3. Males and Females: 1.3 mg/day
4. Toxicity at supplemental levels
5. Anemia (Impaired hemoglobin synthesis), depression, headaches, confusion, numbness and tingling in extremities (Neurological), seizures

Question 18

B7: _________
1. Uses
2. Foods found in
3. RDA/AI
4. Deficiencies

Answer 18

Biotin

1. Coenzyme involved in adding COOH group (carboxylic acid) to other molecules (citric acid cycle, glucose synthesis)
2. Mostly in: Liver, egg yolks, yogurt, nuts
3. Males and Females: 30µg/day
   - How much needed to avoid the uncommon deficiencies
4. Hair loss, dermatitis, nausea, neuromuscular dysfunction
   - Uncommon for deficiency to occur

Question 19

Folate/Folic acid (B_)
1. Function
2. Foods found in
3. RDA
4. TUL
5. Equivalents
6. Deficiencies

Answer 19

B9

1. Used in DNA replication, synthesis and expression, and metabolism of some amino acids
   - Single carbon metabolism (Methylation)
   - Supports growth of tissues
2. A LOT found in: Lentils (Also lots in asparagus, spaghetti, spinach)
   - Less bioavailable in foods vs. folic acid supplements
   - Fortified flour, corn meal, pasta, formula, etc all have folate as prominent supplement added to them
3. Males and Females: 400 mcg/day
4. TUL: 1000 mcg/day (Supplemental)
5. 1 folate equivalent = 0.6 mcg folic acid in food, or 0.5 mcg folic acid supplement
6. Heart disease, and megaloblastic anemia (produces larger and less functioning cells, more difficult to transfer O2)
   - In pregnancy can have neural tube defects (Disrupt spinal cord)

Question 20

Vitamin B12
1. Functions
2. Foods found in
3. RDA
4. Deficiencies

Answer 20

1. Necessary for myelin production
   - Single carbon metabolism (Methylation)
2. Mostly in: Trout (Exceeds RDA), Beef, Pork, Milk
   - Almost exclusively found in animal products (Vegans at high risk of deficiency, and older/younger population since more difficult to chew)
   - Mandatory fortifications in formula, egg products, etc
3. Males and Females: 2.4 mcg/d
4. Pernicious anemia (inability to absorb B12 in gut), Megaloblastic anemia like folate, neurological symptoms (numbness, tingling)
   - Excessive folic intake can mask B12 deficiencies
   - Deficiency is rare since body can uptake without excretion (Unlike other water soluble vits)

Question 21

Vitamin C
1. Functions
2. Foods found in
3. RDA
4. TUL
5. Deficiencies

Answer 21

1. Immune support, production of collagen (Strengthen/build cross links between collagen fibers), cofactor for digestion (Ex. helps uptake iron from food), scavenging free radicals (Rids cells that cause damage)
2. Found mostly in: Kiwi, Orange (Both past RDA), strawberries
   - Majority found in fruits and veggies
   - Is sensitive to heat, light and oxygen, therefore can be degraded in food prep/cooking
3. Males: 90 mg/day, Females: 75 mg/day
4. 2000 mg/day
5. High level lead to issues unlikely to be more than GI distress (Diarrhetic distress)

Question 22

Choline
1. Function
2. Foods found in
3. RDA
4. Deficiency
5. Why is this not a normal “vitamin”

Answer 22

1. Important in physiological processes
   - Cell structure (synthesis and integrity of cell membrane)
   - Nervous system (synthesis of neurotransmitter acetylcholine)
   - Fat transport and metabolism, cholesterol regulation
2. Found mainly in raw eggs, beef liver, whole eggs, whey powder
3. Males: 550 mg/day, Females: 425 mg/day
4. Liver, muscle abnormalities, fetal development
   -Very rare, unlikely in humans
5. Not strictly a vitamin, by synthesized in small amounts, and dietary intake is still necessary (Essential nutrient)