chapter 4 Pt 3 Water soluble vitamins

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chapter 4 Pt 3 Water soluble vitamins

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The two classifications of vitamins

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Water soluble Fat Soluble

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Fat soluble Vitamins

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Eating fat with them aids in their absorption Absorbed into the lymph system, not in the bloodstream. (travel by lipoproteins) Stored in Fatty tissue They are not readily available They can cause toxicity in excess Examples are: Vitamins K A D E

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Water soluble Vitamins

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Dissolve in water Readily excreted Subjected to cooking losses- When boiling spinach, you lose some vitamins and nutrients. You can steam instead to avoid that Marginal deficiency more common. Examples: C and B Common functions for C and B is they are coenzymes

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Coenzyme

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Speed up the reaction.

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Functions of Folate (Folic Acid)

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Also known as B9 Functions: Coenzyme, DNA metabolism B9- Folate(natural food source), Folic Acid(Synthesized form and better absorbed)

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Folate

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Food sources: Broccoli, legumes, orange, cereal and kale America modified grains to add Folate, which is called fortifying. It is added. to cereal most regularly EDAMAME is high in Folate !

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RDA for Folate during Pregnancy

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600 mcg/day most critical period for B9 intake is 15-28 days into pregnancy

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Toxicity of Folate

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Toxicity: Excess can ,mask Vitamin B12 and B9, but it is very rare

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Folate Deficiency

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Megaloblastic anema Neural tube defect (spina bifida)

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Factors that reduce the risk of spina Bifida

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Get enough of the following: Folate/Folic acid B12 Choline Enter pregnancy with a healthy bidy weight Do not drink alcohol or smoke during preconception time

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Choline

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essential nurtient FOod sources: Egg yolk, wheat germ, legumes, beans Important for the cell membrane, early brain development, apoptosis, lipid, metabolism and others Very important during pregnancy

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B6 (Pyridoxal)

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Coenzyme, Helps with protein synthesis Helps with red blood cell formation

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B6 as a possible medicine

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Helps with the regulation of serotonin What does serotonin do RDA is 1.3 mg/day Doesn't help with PMS (Premenstrual syndrome) Depression Morning Sickness- it is not very reliable

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Concerns with large doses or B6

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Toxic potential Can lead to irreversible nerve damage Tolerable upper intake is 100 mg/day for adults

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B-12 (Cobalamin)

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Deficiency is common among the elderly Function: Coenzyme, important for red blood cell formation, maintenance of the myelin sheaths Myelin sheath: is a sleeve (Sheath) that's wrapped around each nerve cell (neurons). Which allows electrical impulses to transmit rapidly and efficiently along the nerve cells. If impaired, these impulses slow down affecting body function

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Vitamin B12 (cobalamin) defeciency

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Megaloblastic anemiao May be associated with neurological problems B12 sources: Meat, eggs and dairy, plant sources not reliable, stored in the body- in the liver

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Niacin (Vitamin B3

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Coenzyme Deficiency disease- Pellagra( rough skin) Can be used as a medicine for lowering LDL and triglycerides and increasing HDL. May skow/ reverse progression of atherosclerosis Toxicity damages: Flushing of skin, itching, nausea, liver damage

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