Vitamins

The Nutrition Mission

Vitamins

Vitamins are organic, noncaloric nutrients which are needed in small amounts in the diet in order for the body to function normally. Although they are essential only in small amounts, vitamins accomplish significant tasks within the human body. Vitamins fall into two classes: fat soluble and water soluble.

Fat soluble vitamins require bile for absorption and once absorbed, they can be stored in the liver and fatty tissues until the body needs them. Because they are stored in the body, an excess intake can easily lead to toxic concentrations. For this reason, one should be careful not to exceed the RDA for any fat soluble vitamin. Deficiences can occur in individuals who consume a diet very low in fat.

Water Soluble vitamins are generally absorbed directly into the blood stream where they travel freely. They are not stored in tissues to any great extent, and so excesses are excreted in the urine. Therefore, the risk of reaching toxic levels of any water soluble vitamin is not very high.

FAT SOLUBLE VITAMINS

Vitamin

RDA

Function in the

Body

Sources

Consequences of

Deficiency

MEN:

1,000 RE/day

WOMEN:

800 RE/day

RE (Retinal Equivalent) = a measure of the amount of retinol the body will derive from a food containing Vitamin A

· Vision - aids in light perception at the retina and in the maintenance of a clear cornea

· Maintains body linings and skin

· Contributes to the growth of bone and teeth

· Aids in cell development

· Strengthens immune system

· Hormone synthesis and regulation

Sweet potatoes, beef liver, spinach, fortified milk, tomatoes, turnip greens, orange fruits and vegetables such as mango, carrots, cantaloupe, apricots, peaches, pumpkin, butternut squash, winter squash, summer squash, cheddar cheese, butter, eggs, broccoli

· Night blindness

· Keratinization - the

accumulation of a

protein, keratin, which clouds the cornea

· Xerophthalmia - the

hardening of the cornea which can lead to blindness in those who are severely deficient

· Weakened body linings

· Weakened immunity

· Kidney stones

· Cessation of bone growth and painful joints

· Impaired enamel formation and cracks in teeth

ADULTS

19-24 yrs:

10 mcg/day

ADULTS

25-50 yrs:

5 mcg/day

PREGNANT WOMEN:

6 mcg/day

*requirement is higher during growth and bone formation

· Maintains blood calcium and phosphorus levels

· Aids in maintaining bone integrity and growth

· Stimulates retention of calcium by kidneys

The body can synthesize Vitamin D with the help of sunlight which interacts with a cholestorol compound in human skin which is then transformed into vitamin D and absorbed into the blood;

eggs, fortified milk, shrimp, sardines

· Rickets - occurs in children and is characterized by abnormal growth of bone (bowed legs, knocked knees, outward bowed chest, knobs on the ribs)

· Osteomalacia - adult rickets which occurs mainly in women with low calcium intakes and little exposure to the sun

· Muscle spasms

MEN:

10 mg/day

WOMEN:

8 mg/day

· Antioxidant

· Maintains integrity of cell membranes which are exposed to high oxygen concentrations, namely lungs and blood cells

· Contributes to normal nerve development

Corn, cottonseed, safflower, canola, and sunflower oils, sunflower seeds, sweet potatoes, shrimp, peanut butter, peanuts, salmon, wheat germ, whole grain products

· Weakened immunity

· Fibrocystic breast disease - a harmless condition characterized by painful lumps in the breasts (may also be caused by excess caffeine)

· Red blood cell breakage

· Difficulty walking and leg cramps

MEN

19-24 yrs:

70 micro-

grams/day

25-50 yrs:

80 micro-

grams/day

WOMEN

19-24 yrs:

60 micro-

grams/day

25-50 yrs:

65 micro-

grams/day

· Blood clotting

· Synthesis of a key protein in bone formation (find out which one)

* Vitamin K does not improve blood clotting in those with bleeding disorders such as hemophilia

Most people derive half of the daily requirement from intestinal bacteria and half from food sources;

Cabbage, spinach, cauliflower, milk, eggs, garbanzo beans (chick peas), beef liver

· Uncontrolled bleeding and hemorrhaging

WATER SOLUBLE VITAMINS

Vitamin

RDA

Function in

The Body

Sources

Consequences

Of Deficiency

Thiamin

(Vitamin B-1)

MEN: 1.5mg/day

WOMEN: 1.1mg/day

· Part of a coenzyme used in energy metabolism of cells

·Plays a role in nerve processes and their responding tissues and muscles

· Supports normal appetite

Green peas, pork, ham, liver, black beans, watermelon, whole wheat bread, sunflower seeds, oatmeal, oysters, potatoes, orange juice, sirloin steak

· Beriberi - characterized by loss of sensation in the hands and feet, muscular weakness, advancing paralysis, and abnormal heart action

· Enlarged heart or abnormal heart rhythms

Alcohol causes excretion of thiamin increasing the risk of deficiency.

Riboflavin

(Vitamin B-2)

MEN:

1.7mg/day

WOMEN:

1.3mg/day

· Part of a coenzyme used in energy metabolism of cells

· Supports normal vision and skin health

Milk and milk products, spinach, beef liver, mushrooms, whole grain bread

· Cheilosis - Cracks at the corners of the mouth

· Hypersensitivity to light or reddening of the cornea

· Skin rash

Niacin (Vitamin B-3)

MEN:

19mg/day

WOMEN:

15mg/day

· Part of a coenzyme used in energy metabolism of cells

· Supports health of skin, nervous system, and digestive system

Potatoes, mushrooms, tuna, pork, poultry, milk, eggs, whole grain bread, and all protein containing foods

· Pellagra - characterized by diarrhea, dermatitis (rough, itchy skin), dementia and occurs in very undernourished populations and alcoholics

· Irritability, weakness, or dizziness

· Loss of appetite

· Flaky skin rash on areas exposed to sun

Folate (folic acid)

MEN:

200 mcg/day

WOMEN:

180 mcg/day

PREGNANT WOMEN:

300 mcg/day

· Aids in synthesizing the DNA needed to create new cells

Pregnant females require increased amounts of folate because during pregnancy, there is rapid cell multiplication

Orange juice, beef liver, asparagus, cantaloupe, pinto beans, beets, spinach, turnip greens, lima beans, broccoli, winter squash, seeds

· Heartburn

· Diarrhea

· Constipation

· Frequent infections

· Mental confusion

· Fainting

· Folate deficiency during pregnancy can lead to birth defects such as neural tube defects

Folate is extremely vulnerable to interactions with medications (including aspirin and antacids) - certain medications interfere with the body's use of folate when medications are used frequently - will lead to deficiency.

Vitamin B-12

ADULTS:

2 micrograms/day

· Works with folate to create red blood cells

· Aids in maintenance of the sheaths that surround and protect nerve fibers

The absorption of B-12 requires an intrinsic factor which is synthesized in the stomach where it attaches to the vitamin, then passes to the small intestine and is absorbed into the blood stream

Only present in foods of animal origin:

Cottage cheese, steak, chicken liver, tuna, poultry, sardines, milk, eggs

· Pernicious Anemia - caused by lack of intrinsic factor and characterized by large, immature red blood cells and damage to the nervous system

· Damaged nerve sheaths

· General malfunctioning of nerves and muscles

· Skin hypersensitivity

Vitamin B-6

MEN:

2mg/day

WOMEN:

1.6mg/day

PREGNANT WOMEN:

2mg/day

Vitamin B-6 is the one water soluble vitamin for which large doses can be very toxic (symptoms of toxicity = numbness in the hands, feet, or mouth)

· Part of a coenzyme used in amino acid and fatty acid metabolism

· Plays an important role in the production of hemoglobin

· Contributes to the regulation of blood glucose

Poultry, navy beans, spinach, potatoes, beef liver, bananas, watermelon, turkey, sirloin steak, pork chops, broccoli, salmon

· Weakness

· Irritability

· Insomnia

· Anemia

· Abnormal brain wave pattern

· Kidney stones

· Convulsions (advanced cases)

Biotin

No RDA

Recommended Range for adults:

150 - 400 mcg

· Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis

Most foods have only trace amounts.

Intestinal bacteria produces biotin. This is the body's main source.

· Abnormal heart action

· Loss of appetite or nausea

· Muscle pain or weakness

· Dry skin

· Loss of hair

Pantothenic Acid (Vitamin B5)

NO RDA

· Part of a coenzyme used in energy metabolism

Organ meats, brewer's yeast, fish, chicken, whole grain cereals, peanuts, dried beans, sweet potatoes, cauliflower, avocadoes

· Vomiting or intestinal distress

· Insomnia

· Fatigue

Vitamin C (ascorbic acid)

ADULTS:

60-75mg/day

· Antioxidant

· Responsible for the proper maintenance of collagen (protein in most connective tissues such as scars, ligaments, and tendons)

· Enhances immune response

· Aids in the absorption of iron

Broccoli, red and green peppers, strawberries, grapefruit, orange juice, oranges, brussels sprouts, kiwi, cantaloupe, tomatoes, potatoes, cabbage, papayas, mangoes

· Scurvy

· Frequent infections

· Bleeding gums or loosened teeth

· Bone fragility and joint pain

· Failure of wounds to heal

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