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Thiamin (Vitamin B1) Casimir Funk in 1911 obtained vitamin B1 as a
crystalline substance from rice polishings. He called it'vitalamine' because it was vital and containednitrogen as an amine. Some food factors active inminute amounts, and discovered since then, are notamines; yet the term vitamin is used to describe them.
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Thiamin (Vitamin B1) Thiamin is involved in energy metabolism as part ofthe coenzyme thiamin pyrophosphate (TPP). I.E.Energy reactions
Thiamin Recommendations (1998 RDA) RDA Men: 1.2 mg/day
RDA Women: 1.1 mg/day
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Thiamin (Vitamin B1)Thiamin DeficiencyDeficiency Symptoms
Enlarged heart and possible cardiac failure
Muscular weakness
Apathy, poor short-term memory, confusion,and irritability
Anorexia and weight loss
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Thiamin (Vitamin B1)Thiamin DeficiencyWernicke-Korsakoff syndrome is a severe deficiency
that develops in those who abuse alcohol.
Deficiency results in the disease beriberi.
No reported toxicities
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Thiamin (Vitamin B1) Thiamin Food Sources
Whole-grain, fortified or enriched grain products
Moderate amounts in all foods Pork
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Thiamin (Vitamin B1) Other Information
Steaming and microwaving are cooking methods thatconserve thiamin.
Thiamin leaches into water with boiling or blanching.
The vitamin is easily destroyed by heat.
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Riboflavin (Vitamin B2) Riboflavin is involved in energymetabolism.
Flavin mononucleotide (FMN) and f lavin adenine
dinucleotide (FAD) are the coenzyme forms.
Riboflavin Recommendations (1998 RDA) RDA Men: 1.3 mg/day
RDA Women: 1.1 mg/day
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Riboflavin (Vitamin B2) Riboflavin Deficiency and Toxicity Deficiency Symptoms
Inflamed eyelids, sensitivity to light, and reddening of thecornea
Sore throat and cracks and redness at the corners of themouth
Painful, smooth and purplish red tongue
Skin lesions covered with greasy scales
Deficiency disease is ariboflavinosisNo reported toxicities
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Riboflavin (Vitamin B2) Riboflavin Food Sources
Milk products, including yogurt and cheese
Enriched and whole grains Liver
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Riboflavin (Vitamin B2) Other information
Easilydestroyed by ultravioletlight and
irradiation
Not destroyed by cooking
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Niacin (Vitamin B3) Niacin is involved in the metabolism of glucose,fat, and alcohol. I.E. Energy Reaction Nicotinamide adenine dinucleotide (NAD), and
NADP, the phosphate form of NAD, are thecoenzyme forms.
Niacin Recommendations (1998 RDA)
RDA Men: 16 NE/day RDA Women: 14 NE/day
Upper level of 35 mg/day for adults
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Niacin (Vitamin B3)Niacin DeficiencyA deficiency of niacin results in the disease
pellagra.
Deficiency Symptoms Diarrhea, abdominal pain, and vomiting
Inflamed, swollen, smooth and bright red tongue
Depression, apathy, fatigue, loss of memory, andheadache
Rash when exposed to sunlight
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Niacin (Vitamin B3) Niacin Toxicity
Niacin flush dilates the capillaries and may be painful.
Toxicity Symptoms Painful f lush, hives and rash
Excessive sweating
Blurred vision
Liver damage Impaired glucose tolerance
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Niacin (Vitamin B3) Niacin Food Sources
Milk
Eggs, meat, poultry and fish
Whole-grain and enriched breads and cereals
Nuts and all protein-containing foods
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Niacin (Vitamin B3) Other Information
Also called nicotinic acid, nicotinamide, andniacinamide
The amino acid tryptophan is the precursor. (60mg =1mg niacin)
The vitamin can be lost from foods when is leaches intowater.
Resistant to heat
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BiotinAs part of a coenzyme used in energy metabolism,
biotin assists in glycogen synthesis, fat synthesis, andamino acid metabolism.
Biotin Recommendations (1998 Adequate Intake)
AI Adults: 30 g/day
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BiotinBiotin Deficiency Deficiencies are rare.
Deficiency Symptoms Depression, lethargy, and hallucinations
Numb or tingling sensation in the arms and legs
Red, scaly rash around the eyes, nose and mouth
Hair loss
Biotin can be bound with an raw egg-white proteincalled avidin.
No reported toxicities
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Biotin Biotin Food Sources
Widespread in foods
Organ meats, egg yolks and fish
Soybeans
Whole grains
Biotin can also be synthesized by intestinal bacteria.
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Pantothenic Acid Pantothenic acid is involved in energy metabolism as a
part of coenzyme A.
Pantothenic Acid Recommendations (1998 AdequateIntake)
AI Adults: 5 mg/day
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Pantothenic Acid Pantothenic Acid Deficiencyand Toxicity
Deficiency is rare.
Deficiency Symptoms Vomiting, nausea, and stomach cramps
Insomnia and fatigue
Depression, irritability, restlessness, and apathy
Hypoglycemia and increased sensitivity to insulin
No reported toxicities
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Pantothenic Acid Pantothenic Acid Food Sources
Widespread in foods
Organ meats
Mushrooms, avocados, and broccoli
Whole grains
Can be destroyed by freezing, canning, and refining
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Vitamin B6 Pyridoxine: The coenzyme forms of vitamin B6
(pyridoxal phosphate [PLP] and pyridoxaminephosphate [PMP]) are involved in amino andfatty acid metabolism, the conversion oftryptophan to niacin or serotonin, and theproduction of red blood cells.
Vitamin B6 Recommendations (1998 RDA) RDA Adults 19-50 years: 1.3 mg/day
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Vitamin B6Vitamin B6 Deficiency
Deficiency Symptoms
Scaly dermatitis
Anemia small cell type
Depression, confusion, abnormal brain wave pattern, andconvulsions
Alcohol destroys the vitamin
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Vitamin B6Vitamin B6 Toxicity
Toxicity Symptoms Depression, fatigue, irritability, and headaches
Nerve damage causing numbness and muscle weaknessleading to inability to walk
Convulsions
Skin lesions
Upper level for adults: 100 mg/day
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Vitamin B6Vitamin B6 Food Sources
Meats, fish, poultry and liver
Legumes and soy products
Non-citrus fruits
Fortified cereals
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Vitamin B6 Other Information
Easily destroyed by heat
Vitamin B6 is ineffective in curing carpal tunnelsyndrome and sleep disorders.
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Folate Folate is involved in the synthesis of DNA and theformation of new cells. The coenzymes THF (tetrahydrofolate) and DHF
(dihydrofolate) requirevitamin B12 to function correctly.
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Folate Folate Recommendations (1998 RDA) RDA Adults: 400 g/day
Dietary Folate Equivalents (DFE) is a calculation that
accounts for the bioavailability differences between folatefrom foods and folate from supplements.
There are higher recommendations for pregnantwomen.
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Folate Folate and Neural Tube Defects
Neural tube defects include spina bifida andanencephaly.
Women of childbearing age should eat folate-rich foodsand folate-fortified foods and take folate supplementscontaining 0.4 mg (400 microgram) of folate daily.
Pregnant women should take folate supplements.
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NeuralTubeD
efects
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Folate Folate and Heart Disease
High levels ofhomocysteine and low levels of folateincrease risk of heart disease.
Folate breaks down homocysteine.
Folate may help to prevent cancer.
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Folate Folate Deficiency Deficiency Symptoms
Macrocytic anemia, also called megaloblastic anemia largecell type
Smooth, red tongue Mental confusion, weakness, fatigue, irritability and headaches
Most vulnerable of all the vitamins to interactions withmedications Anticancer drugs
Antacids and aspirin
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FolateFolate Toxicity
Masks vitamin B12 deficiency symptoms
Upper level for adults: 1000 g/day
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Folate Folate Food Sources
Fortified grains
Leafy green vegetables
Legumes and seeds
Liver
Other Information
Easily destroyed by heat and oxygen
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Vitamin B12 (Cobalamin)Vitamin B12 is involved in the synthesis of new
cells, maintains nerve cells, reforms folatecoenzymes, and helps break down some fatty acidsand amino acids.
.
Vitamin B12 Recommendations (1998 RDA)
RDA Adults: 2.4 g/day
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Vitamin B12 (Cobalamin)Vitamin B12 Deficiency and Toxicity Deficiency Symptoms
Anemia large cell type (same as Folate)
Fatigue and depression
Degeneration of peripheral nerves progressingto paralysis (irreversible)
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Vitamin B12 (Cobalamin)Vitamin B12 Deficiency and Toxicity Atrophic gastritis in older adults destroys stomach cells,
which diminishes intrinsic factor and hydrochloricacid production.
Deficiency disease is called pernicious anemia
No known toxicities
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Vitamin B12 (Cobalamin)Vitamin B12 Food Sources
Meat, fish, poultry, and shellfish
Milk, cheese and eggs
Fortified cereals
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Vitamin B12 (Cobalamin) Other Information
Binds with intrinsic factor in the small intestine forabsorption
Easily destroyed by microwave cooking
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Non-B Vitamins Choline
Choline is involved in the synthesis of acetylcholine andlecithin.
Choline Recommendations (1998 Adequate Intake)
AI Men: 550 mg/day
AI Women: 425 mg/day
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Non-B Vitamins Choline Deficiency and Toxicity
Deficiencies are rare.
Deficiency symptom is liver damage
Toxicity Symptoms Body odor and sweating
Salivation
Reduced growth rate
Low blood pressure Liver damage
Upper level for adults: 3500 mg/day
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Non-B Vitamins Choline Food Sources
Milk
Liver
Eggs
Peanuts
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Non-B Vitamins Inositol and Carnitine
Inositol is made from glucose and is part of the cellmembrane structure.
Carnitine is made from lysine and transports long-chainfatty acids to be oxidized.
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The B Vitamins--In Concert The B Vitamins are interdependent. The presence of
one may affect the absorption, metabolism andexcretion of another.
A deficiency of one may affect the functioning ordeficiency of another.
Avariety of foods from each food group willprovide an adequate supply of all the B vitamins.
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The B Vitamins--In Concert B Vitamin Deficiencies
Deficiencies rarely occur singly except for beriberi andpellagra.
Can be primary or secondary causes
Glossitis and cheilosis are two symptoms common to Bvitamin deficiencies.
B vitamin toxicities can occur with supplements.
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The B Vitamins--In Concert B Vitamin Food Sources Grains group provides thiamin, riboflavin, niacin
and folate.
Fruits and vegetables provide folate.
Meat group provides thiamin, niacin, vitamin B6 andvitamin B12.
Milk group provides riboflavin and vitamin B12
.
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Vitamin CAntiscorbutic factor is the original name for vitamin C.
Vitamin C serves as a cofactor to facilitate the action of
an enzyme and also serves as an antioxidant.
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Vitamin CVitamin C Roles
As anAntioxidant
Defends against free radicals
Protects tissues from oxidative stress
As a Cofactor in Collagen Formation
Collagen is used for bones and teeth, scar tissue, and arterywalls.
Works with iron to form hydroxiproline which is needed incollagen formation
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Vitamin CVitamin C Roles
As a Cofactor in Other Reactions Hydroxylation of carnitine
Converts tryptophan to neurotransmitters
Makes hormones
Vitamin C needs increase during body stress, i.e.
infections, burns, extremely high or low temperatures,heavy metal intakes, certain medications, and smoking.
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Vitamin CVitamin C Roles
As a Cure for the Common Cold
Some relief of symptoms
Vitamin C deactivates histamine like an antihistamine.
Disease prevention is still being researched.
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Vitamin CVitamin C Recommendations (1998RDA)
RDA Men: 90 mg/day
RDA Women: 75 mg/day Smokers: +35 mg/day
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Vitamin CVitamin C Deficiency
Deficiency disease is called scurvy
Deficiency Symptoms Anemia small cell type
Atherosclerotic plaques and pinpoint hemorrhages
Bone fragility and joint pain
Poor wound healing and frequent infections
Bleeding gums and loosened teeth Muscle degeneration and pain, hysteria, and depression
Rough skin and blotchy bruises
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Vitamin CVitamin C Toxicity Toxicity Symptoms
Nausea, abdominal cramps, diarrhea, headache, fatigue and
insomnia Hot flashes and rashes
Interference with medical tests, creating a false positive or afalse negative
Aggravation of gout symptoms, urinary tract infections, andkidney stones
Upper level for adults: 2000 mg/day
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Vitamin CVitamin C Food Sources
Citrus fruits, cantaloupe, strawberries, papayas andmangoes
Cabbage-type vegetables, dark green vegetables likegreen peppers and broccoli, lettuce, tomatoes andpotatoes
Other Information
Also called ascorbic acid
Easily destroyed by heat and oxygen
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Vitamin and Mineral
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Vitamin and Mineral
Supplements Many people take dietary supplements for dietaryand health insurance. Some take multinutrient pills daily.
Others take large doses of single nutrients.
A valid nutrition assessment by professionalsdetermines the need for supplements.
Self-prescribed supplementation is not advised.
There are many arguments for and againstsupplements.
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Arguments for Supplements Correct Overt Deficiencies Support Increased Nutrient Needs
Improve Nutrition Status
Improve the Bodys Defenses Reduce Disease Risks
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Arguments for SupplementsWho Needs Supplements?
People with nutritional deficiencies
People with low energy intake less than 1600 kcalories
per day Vegans and those with atrophic gastritis need vitamin
B12
People with lactose intolerance, milk allergies, or
inadequate intake of dairy foods
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Arguments for SupplementsWho Needs Supplements? People in certain stages of the life cycle
Infants need iron and fluoride
Women of childbearing age need folate
Pregnant women need folate and iron
Elderly need vitamins B12 and D
People with diseases, infections, or injuries, and thosewho have had surgery that affects nutrient digestion,absorption or metabolism
People taking medications that interfere with the bodysuse of specific nutrients
Arguments against
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Arguments against
Supplements Toxicity Life-Threatening Misinformation
Unknown Needs
False Sense of Security
Arguments against
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Arguments against
Supplements Other Invalid Reasons: Belief that food supply and soil contain inadequate nutrients
supplements provide energy
supplements enhance athletic performance or lean bodymass without physical work or faster than work alone
supplements will help a person cope with stress
supplements can prevent, treat or cure conditions
Bioavailability and Antagonistic Actions
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Selection of SupplementsWhat form do you want?What vitamins and minerals do you need?
Do not exceed Tolerable Upper Intake Levels.
Be careful about greater that 10 mg of iron.
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Selection of SupplementsAre there misleading claims? Ignore organic or natural claims.
Avoid products that make high potency claims.
Watch fake preparations.
Be aware of marketing ploys.
Be aware of preparations that contain alcohol.
Be aware of the latest nutrition buzzwords.
Internet information is not closely regulated.
What about the cost? Local or store brands may be just as good as nationally
advertised brands.
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Regulation of Supplements Nutritional labeling for supplements is required.
Labels may make nutrient claims according tospecified criteria.
Labels may claim that lack of a nutrient can causea deficiency disease and include the prevalence ofthat disease.
Labels may make health claims that are supportedby significant scientific agreement.