HW205 Unit 4 Seminar

Understand the primary uses of the water soluble vitamins.

Learn the purpose and benefits of supplementing with these vitamins.

Be able to identify food sources of the nutrient.

Know the RDA level along with common dosages and forms of supplementation that are commonly used.

Understand the potential safety and precaution issues.

Store cut produce in tightly covered containers

Avoid cutting produce into small pieces Cook veg for limited time in limited water Steam veg for least nutrient loss Stir-fry veg in a small amount of fat Use both raw and cooked veg in your

menus

Remove: Pesticides Soil Bacteria

Even if you’re going to peel it!

Antioxidant activity Collagen synthesis General metabolism Make iron available for hemoglobin

synthesis Controls conversion of phenylalanine to

tyrosine

Easily absorbed in small intestine Requires acidic environment Not stored in a single spot, distributed

throughout body and not saturating tissues

Excess is excreted in urine General body pool can last up to 3

months

Men: 90mg Women: 75

Smokers require more (+35mg) Pregnant and lactating women need more

Toxicity Not common UL: 2g

GI issues and diarrhea

Citrus fruits and tomatoes Broccoli and salad greens Strawberries Watermelon Sweet potatoes Cabbage *Easily oxidized

Thiamin Riboflavin Niacin Pantothenic acid Biotin Pyridoxine (B6) Folate Cobalamin (B12)

Acid environment Upper duodenum Not stored in large amounts Responds rapidly to: fever, muscular

demand, pregnancy, lactation Stores depend on intake and general

diet Excess excreted in urine

DRI: 0.3mg/1000kcal dietary intake Men: 1.2mg Women: 1.1mg

GI issues Nervous system impairment Cardiovascular system – heart

weakness Musculoskeletal system – chronic pain

Alcohol abuse Acute illness or disease Normal growth & development Diuretics use Gastic bypass surgery Food: enriched bread, cereals, legumes,

lean pork, beef

Easily absorbed upper small intestine Fiber supplements can inhibit

absorption Small amounts in liver and kidneys Day-to-day supplies from diet DRI

Adolescent+ Men: 1.3mg/day Adolescent+ Women: 1.1mg/day

Ariboflavinosis (deficiency) Tissue inflammation Poor injury healing

Food: Milk (store in dark containers) Cheese Meat Enriched grains vegetables

Nicotinic acid and nicotinamide Use as coenzyme & drug for cholesterol Side effects: GI upset, hyperglycemia, liver

damage Deficiency: pellagra, muscle weakness,

anorexia, indigestion DRI: Men: 16mg/day, women: 14mg/day Food: meat, dairy, peanuts, dried

beans/peas, whole grains and enriched bread/cereal

Synthesized in intestines by bacteria Absorbed in sm intestine, combines w/

phosphorus to make Acetyl CoA Controls metabolic reactions (CHO, fat,

protein) AI: 5mg/day No known deficiency or toxicity

Synthesis of fatty acids and amino acids, and role in making genetic material

Minute traces in body, intestinal bacterial synthesis

AI: 30mcg/day No known natural deficiency Food: egg yolk, tomatoes, liver, yeast,

corn, soy

Pyridoxine, pyridoxal, pyridoxamine Absorbed in upper small intestine Stored in muscles and tissues throughout

body Neurotransmitters, amino group transfer,

control niacin, hemoglobin formation, immune function

Deficiency: anemia, CNS changes, pregnancy, blood homocysteine, medications

DRI: Age 19-50: 1.3mg/day Men over 50: 1.7mg/day Women over 50: 1.5mg/day

Toxicity: over 1000mg/day: muscle coordination

Food: whole grains, legumes, meat, poultry, bananas, potatoes

Absorption depends on source 50% natural plant source 85% fortified foods

Function: attach single carbons to metabolic compounds

Deficiency: Anemia, medications/gastric acid issues Birth defects Chronic diseases

DRI: adolescents/adults: 400mcg/day Pregnancy: 600mcg/day

Toxicity: UL: 1000mcg/day Can make up for B12 deficiency in blood

but not nervous system Food Sources: dark green leafy veg,

citrus, tomatoes, cantaloupe, legumes, fortified grains

Reaction in stomach splits B12 from its protein, and it binds to intrinsic factor. Absorbed in small intestine.

50% stored in liver and rest distributed evenly

RDA: 2.4mcg/day for adults Food sources: lean meat, fish, poultry,

milk, eggs, and cheese