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NS 220UNIT 5 SEMINAR
VITAMINS AND HEALTH
Brooke Benton MS, RD, LDN, CDE
Overview
Vitamin Supplementation
Vitamin deficiency diseases & food fortification
Beneficial vitamins for specific populations
Vitamin toxicities
Multivitamins
Position of American Dietetic Assoc.
To promote health and reduce risk of chronic
disease, choose variety of foods.
Food provides all vitamins you need.
Fortified foods and supplements can help some
meet their nutrition needs.
What are vitamins?
Essential organic substances needed daily in very small amounts to perform a specific function
Essential for growth and health - an absence or deficiency of vitamins creates specific disorders
Interact with other vitamins and/or nutrients to enhance absorption
Can function as coenzymes Help release energy from biological reactions
during metabolism but they do not provide energy
Vitamin Types
Vitamin C B Vitamins:
Folate B12 Thiamin Riboflavin Niacin Biotin Pantothentic Acid
Vitamin A Vitamin D Vitamin E Vitamin K
Water-Soluble Fat-Soluble
Water Soluble Vitamins
Water soluble vitamins are lost into cooking water
To prevent this lose: Use only a small amount of cooking water Use leftover cooking water to make sauces Minimize cutting food into pieces Use the shortest cooking times and with the
lid when possible to shorten cooking time
Water Soluble Vitamins
The body does not store excess water soluble vitamins
Excess are excreted in urine Supplementation does not provide extra
benefits if the person is consuming an adequate amount – excess will be excreted
Vitamins deficiencies usually appear only a few weeks later
Vitamins need to be consumed daily
Fat Soluble Vitamins
Not affected by cooking and preparation in water
Can be destroyed by high cooking heat, sun drying, forms of dehydration
Oxidations that accompanies rancidity in fat
Fat Soluble Vitamins
Excess fat soluble vitamins are stored in body fat and organs, especially the liver
Can delay deficiency for several months Need to supplement every other day
instead of daily Not immune to large doses – megadoses
are toxic to the body
Vitamin Deficiencies
Vitamin A: may result in xerophthalmia
Vitamin D: rickets and osteomalacia
Vitamin K: deficiency in newborns; made in intestines by good bacteria
Vitamin C: scurvy; delayed wound healing; decrease in iron absorption; capillary bleeding
Thiamin: beriberi; heavy alcohol consumption can lead to poor absorption of thiamin
Dietary Guidelines
Nutrients consumed should come primarily from food.
Beneficial Vitamins for Specific Populations: Which populations??
Women and Folic Acid
Necessary for all women of
childbearing age and women who are pregnant.
Reduces the risk of neural tube defects and Spina Bifida.
Food fortification & food sources (green leafy vegetables)
RDA: 400 mcg (adults/women childbearing age); 600 mcg (pregnancy)
Special Groups & Vitamin D
Fat-soluble; obtain from food and sun Sun source activated in liver & kidney Deficiency diseases: Rickets & Osteomalacia Food sources: fortified milk most reliable source High risk of deficiency:
Breastfed infants Older adults Limited sun exposure Individuals with dark skin
People >50 & Vitamin B12
Most adults meeting recommended amounts
Deficiency most likely to occur as a result of an inability to absorb B12 from food.
B12 needs stomach acid & Intrinsic Factor to be absorbed; less gastric secretions over age 50, so decrease in absorption.
Recommend for >50 years old to eat fortified B12 foods or take supplement.
Natural source B12 only in animal foods.
Toxicities
>100% of RDA could be harmful to health for specific vitamins, esp from supplements.
Fat-soluble more risk of toxicity than water-soluble. Vit. A toxicity more likely from
high dosage vit A supplements.
UL’s established.
Multivitamins
NIH Consensus and State-of-the-Science Conference on Multivitamin/Mineral Supplements and Chronic Disease Prevention (2006) with results indicating: There is not strong evidence for beneficial health-
related effects of supplements. There is insufficient evidence to recommend either for
or against the use of multivitamin/mineral supplements by the American public to prevent chronic disease.
NIH State-of-the-Science Conference Statement on Multivitamin/Mineral Supplements and
Chronic Disease Prevention. Ann Intern Med. 2006;145:364–371.
QUESTIONS???
Let’s Play Vitamin Trivia!
Vitamin Trivia
Which of the following vitamins has a requirement based on the amount of carbohydrate in the diet?
a)Riboflavinb)Thiaminc)B6d)B12e)Niacin
Vitamin Trivia
Which of the following vitamins may be synthesized from the amino acid tryptophan?
a)Riboflavinb)Thiaminc)B6d)B12e)Niacin
Vitamin Trivia
Which of the following vitamins has a deficiency that causes cracked skin around the mouth, inflamed lips, and a sore tongue?
a)Riboflavinb)Thiaminc)B6d)B12e)Niacin
Vitamin Trivia
Which of the following vitamins helps change one amino acid into another?
a)Riboflavinb)Thiaminc)B6d)B12e)Niacin
Vitamin Trivia
Which of the following vitamins is a cobalt containing vitamin needed for red blood cell formation?
a)Riboflavinb)Thiaminc)B6d)B12e)Niacin
Vitamin Trivia
True or False
Synthetic vitamins are nutritionally equivalent to naturally occurring vitamins.
Vitamin Trivia
True or False
Vitamin losses from fruits and vegetables can occur as a result of poor conditions of harvesting and storing.
Vitamin Trivia
True or False
Natural and synthetic vitamins are used by the body the same way.
Vitamin Trivia
True or False
Vitamin K is required for the synthesis of blood-clotting factors.
Vitamin Trivia
True or False
B vitamins serve as co-enzymes in metabolic reactions in the body.
Vitamin Trivia
True or False
There is no RDA/DRI for Vitamin K because it is produced by the body.
Vitamin Trivia
Is the following phrase true of a Water Soluble or Fat Soluble vitamin?
These are excreted in urine.
Vitamin Trivia
Is the following phrase true of a Water Soluble or Fat Soluble vitamin?
These require regular consumption in the diet because storage in the body is minimal.
Vitamin Trivia
Is the following phrase true of a Water Soluble or Fat Soluble vitamin?
These have deficiencies that are slow to develop.
Vitamin Trivia
Is the following phrase true of a Water Soluble or Fat Soluble vitamin?
These include the vitamin B complex and vitamin C.
Vitamin Trivia
Is the following phrase true of a Water Soluble or Fat Soluble vitamin?
The include vitamins A, D, E, and K.
Vitamin Trivia
Is the following phrase true of a Water Soluble or Fat Soluble vitamin?
These are stored in appreciable amounts in the body.
Vitamin Trivia
Which of the following food preparation methods is most likely to cause large losses of vitamins?
a)Cooking fruits and vegetables whole and unparedb)Dicing fruits and vegetables into small piecedc)Cutting fruits and vegetables into medium, chunky piecesd)Cutting just before serving time
Vitamin Trivia
When cooking vegetables to conserve vitamins, which is preferred?
a)Small amounts of waterb)Large amounts of waterc)No waterd)Addition of baking soda
Vitamin Trivia
Which vegetable preparation method tends to conserve the most vitamins?
a)Boilingb)Simmeringc)Stir-fryingd)baking
Vitamin Trivia
Excessive vitamin intake has:
a)Not been demonstrated to be beneficial in humansb)Been shown to cause toxicity by some vitaminsc)Been shown to cause increased excretion of the water-soluble vitaminsd)All of the above
Vitamin Trivia
An important role of the water-soluble vitamins is to serve as:
a)Enzymesb)Hormonesc)Electrolytesd)coenzymes
Vitamin Trivia
Vitamin/mineral supplements are generally recommended for ______ because they are at higher risk for developing deficiencies?
a)Infantsb)Pregnant and lactating womenc)Strict vegetariansd)Persons with malabsorption diseases
Vitamin Trivia
One should avoid taking vitamin pills unless especially prescribed by one’s doctor because:
a)They are too expensiveb)Fat-soluble vitamins are stored in the body and can build up to toxic levelsc)Water-soluble vitamins in excess of daily requirements become toxic to the liverd)Edema can result from high blood levels of water soluble vitamins
Vitamin Trivia
Good food sources of thiamin include all except:
a)Lean pork, beef, liverb)Citrus fruitsc)Green leafy vegetablesd)Sunflower and sesame seeds
Reference
Hui, Y.H. & Stanfield, P. (2010). Nutrition and Diet Therapy: Self-Instructional Approaches, 5th edition. Sudbury, Massachusetts: Jones and Bartlett Publishers
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