Water Soluble Vitamins Vitamin C and B- Vitamins Lecture 6 February 9, 2015 Dr. Ponnusamy.

Water Soluble Vitamins

Vitamin C and B- Vitamins Lecture 6

February 9, 2015Dr. Ponnusamy

Department of Food Science

Lecture 6 – February 9, 2015

Announcements• Exam- 1 on Thursday 2.12.2015;

• 12:35-1:55 pm• Lectures 1-6 included in Exam-1

Go over the outline of lectures in power point slides; Study the textbook material for exams.

Remember to bring proof of ID in order to write the exams.



• Thursday Exam-1• Exam will go on per schedule. If College

is open, we will have the exam per schedule in regular class hours.

• If college is closed, please check your Rutgers email- Dr. Quadro will email you where and what time the exam will be scheduled for.



Six Classes of Nutrients

1. Carbohydrate2. Protein3. Fat4. Vitamins 5. Minerals 6. Water



The Power of Vitamins

Elimination from the diet must result in a more-or-less clearly defined deficiency disease, and restoration must cure or prevent that deficiency disease.

It is false that more vitamins you take, your body responds better in illness and promotes health

Vitamins are ESSENTIAL nutrients



MICRONUTRIENTS• Structure

Individual Units NOT linked together – i.e. NOT building blocks

like for glucose, fatty acids, amino acids• Function

Do NOT yield energy when broken down Assist enzymes and other biological factors that

release energy from CHO, Proteins, Fats = coenzymes

• Amounts needed Measured in micrograms or milligrams, not

grams



Solubility of vitamins: Water vs. Fat

Water Soluble• Vitamin C• B Vitamins

Thiamin Riboflavin Niacin Pantothenic Acid Biotin Vitamin B6

Folic Acid Vitamin B12

Fat Soluble• Vitamin A• Vitamin D• Vitamin E• Vitamin K



• Vitamins stored in the body are fat-soluble: vitamins A, D, E, K.

Vitamins that are not stored in the body are water-soluble:

* B12 is the only water-soluble vitamin that can be stored in the body, primarily in the liver.

Thiamin Riboflavin

Niacin Pantothenic acid

Biotin Pyridoxine

Folate B12*

Vitamin C



Finding Vitamins in Foods



Table 2: Major food sources of water-soluble vitamins.

Grains Fruits VegetablesMeats, Eggs

Legumes, Nuts, Seeds

Milk, Dairy

Thiamin X X X

Riboflavin X X

Niacin X X X

Biotin X X X

Pyridoxine X X X

Pantothenic acid

X X X X X X

Vitamin B12 X X

Folate X X

Vitamin C X X



Fortified and Enriched Foods• Fortification: process of adding

nutrients to foods. The added nutrients are generally not found in the food, such as fortifying orange juice with calcium.

• Enrichment: adding nutrients back to foods that have lost nutrients due to processing. An example is the addition of B vitamins to white rice.

• Water-soluble vitamins more sensitive to heat, light, etc.



Dietary Reference Intakes (DRIs)

• Reference values quantitative estimates of nutrient intakes to be used for planning and assessing diets for

healthy people

• Refer to average daily nutrient intake of individuals over time

• In most cases, the amount taken from day to day may vary substantially without ill effect



Water Soluble Vitamin Functions

Water Soluble Vitamins• Vitamin C• B Vitamins

Thiamin (B1) Riboflavin (B2) Niacin Vitamin B6

Folic Acid Vitamin B12

Pantothenic Acid Biotin

Skin, bones, infections

Help release energy from MACROnutrients:



Vitamin C: Ascorbic acidFUNCTIONS INCLUDE:• Helps to form fibrous structural protein of

connective tissues – collagen Teeth Bones Wounds (scarring) Arteries Cataracts

• Enhances the immune system Be careful: Vitamin C is not a cure for the

common cold



Vitamin C • Antioxidant = Protectant; along with Vitamin E,

vitamin C beneficial in higher doses in heavy smokers

Protects tissue from oxidative stress Enhances absorption of iron (protects it

from oxidation) – tip: take vitamins with orange juice

• Very different mode of action from B Vitamins• Essential nutrient – must get from diet

Animals can actually synthesize from glucose, but humans cannot



Vitamin C Sources

RDA ULMen (age 19-30) 90mg 3,000mgWomen (age 19-30) 75mg 2,000mg



DEFICIENCY OF VITAMIN C• SCURVY- associated with poor wound

healing, bleeding and improper formation of collagen

Fitzpatrick’s Color Atlas & Synopsis of Clinical DermatologyKlaus Wolff, Richard Allen Johnson, Dick Suurmond Copyright 2005, 2001, 1997, 1993 by The McGraw-Hill Companies. All Rights reserved.

Scurvy. Perifollicular hemorrhage on the leg. The follicles are often plugged by keratin (perifollicular hyperkeratosis). This eruption occurred in a 46-year-old alcoholic, homeless male, who also had bleeding gums and loose teeth.



B Vitamins

1.Thiamin (B1)2.Riboflavin (B2)3.Niacin4.Vitamin B6

5.Folic Acid6.Vitamin B12

7.Pantothenic Acid8.Biotin

Coenzymes:Catalysts in Biochemical Pathways



B vitamins

• Busily work in pathways all throughout the body

• Indispensable for metabolismact as coenzymes



Best Known Water Soluble Vitamin Deficiencies

Thiamin Niacin

Beriberi Pellagra

Muscle wastingNerve damage

Pork, Soy, legumes, Whole grains

Symptoms

GoodSources

Diarrhea, Dermatitis, Dementia, Death (4D’s)

Protein: milk, fish, chicken; whole grains

Vitamin C

Scurvy

Bleeding gums,Hemorrhages, Open wounds, loose teeth

Fruits and vegetables



OVERVIEW OF TOXICITY OF B-VITAMINS

• Thiamin (B1)• Riboflavin• Niacin (B3)• Pantothenic Acid• Biotin• Vitamin B6• Folic Acid• Vitamin B12

Nausea, headaches, cramps, ulcer

NONE

NONE

Depression, fatigue, headaches, nerve damage, walking problemsDiarrhea, insomnia, irritability

NONE

NONE

NONE



Thiamin (Vitamin B1)RDA 1.2mg men/1.1mg

women per day• Acts primarily as a

coenzyme in reactions that release energy from carbohydrate

• Deficiency: Beriberi Symptoms: Weakness, paralysis,

heart changes, poor coordination and nerve tingling



Thiamin deficiency• Lethargy, fatigue, neurological

symptoms, cardiovascular problems are associated with BERIBERI

• Commonly seen in alcoholics: Wernicke-Korsakoff Syndrome –

mental confusion, psychosis, memory disturbances, coma

Alcoholics are particularly at a risk of developing deficiency of B-vitamins.



Vitamin B 2: Riboflavin

• Sources: milk, poultry, fish, enriched grains

• Requirements: 1.1mg/ day for women; 1.3 mg/day for men



RIBOFLAVIN• Deficiency: ariboflavinosis

• Inflammation around mouth, cracking of tissues around corners of mouth, skin eruptions

• Toxicity: not reported



Niacin (Vitamin B3)

RDA 16mg men/14mg women

• Part of coenzyme for energy

• Can be made from the amino acid tryptophan in the body



NIACIN DEFICIENCY

•Deficiency disease: Pellagra•Characterized by progressive

physical and mental deterioration

•4 D disease: dementia, diarrhea, dermatitis, death.



VITAMIN B6- PYRIDOXINE

• Found in both animal and plant foods- fruits, vegetables, grains, meats

• Requirements: 1.9mg/day (men & women 19-50 years)



PYRIDOXINE• Deficiency: microcytic anemia (small

RBCs due to lack of Hemoglobin); depression, fatigue, headaches, nerve damage, walking problems

• Toxicity: rare; from supplements

• Links of B6 to carpal tunnel syndrome, PMS, immune functions: inconclusive as yet



FOLATE/ FOLIC ACID

• FOUND IN: legumes, fruits, vegetables and fortified grain products

• REQUIREMENTS: RDA- 400 mcg for normal healthy adults; 600 mcg during pregnancy



FOLATE/FOLIC ACID

• DEFICIENCY: MEGALOBLASTIC or MACROCYTIC ANEMIA

• RBCs grow bigger, but immature. Lower number of RBCs produced

• TOXICITY: not established



Folate/Folic acid & Pregnancy• To prevent neural tube defects, like

spina bifida in children:• All women of child bearing age

should take: 400 micrograms of folic acid 4 mg if history of seizure disorders

(should see physician)• 50% of all pregnancies are unplanned



Folate Deficiency and Neural Tube Defects



Folic Acid Sources

Adult DRI (RDA)=400g



Folate/Folic Acid Sources

FOOD

SUPPPLEMENTS

• Natural FOLATE in bound form

• Synthetic FOLIC ACID• 2x MORE bioavailable than natural folate



• Nutrition researcher- Joshua Miller of Rutgers University in New Jersey, people might want to avoid piling supplements on top of multivitamins and fortified food.

• "People should realize if they're eating breakfast cereals and bread and pastas, they're getting a good amount of folic acid in food," he said. "I think they should try not to exceed the upper limit.”http://www.foxnews.com/health/2013/01/28/high-doses-folic-acid-dont-raise-cancer-risk-study-finds/

#ixzz2KDmGS2y9



Vitamin B12: Cyanocobalamin

•Found exclusively in animal products

• Requirements: 2.4 mcg/day• Milk is a good source

• Vegan intake of B12?: supplements necessary



Vitamin B12: Cyanocobalamin• Deficiency: Pernicious

megaloblastic anemiaSimilar to folate deficiency anemia- folate necessary for DNA synthesis is not met by low levels of vitamin B12

• Toxicity: not known



Biotin• Found widespread in foods• Requirements: 30 mcg/day• Deficiency is very rare

Seen in individuals who consume raw eggs Biotin protected by Avidin in eggs; heat

releases avidin

• Toxicity- rare; only from overdoses of supplements



http://www.fda.gov/consumer/updates/vitamins111907.pdf



FDA tips for supplementation

http://www.fda.gov/consumer/updates/vitamins111907.pdf



Dietary Supplements• Dietary supplements can be another

source of vitamins in the modern diet.• Dietary supplements contain some

combination of vitamins, minerals, herbs, botanicals, amino acids, enzymes or extracts.

• Dietary supplements cannot replace the benefits of a diet containing a wide variety of foods.

• Dietary supplement production is not supervised by the FDA.



CHOLINE• Not currently classified as a vitamin• Source of carbon atoms in biochemical

reactions in the body• Synthesized to a limited extent by

humans• Widely distributed in foods



CholinePROTEIN

Methionine(essential aa)

Converted in body

Lecithin from foods

In 1998 made a conditionally essential nutrient; no particular age

group is at risk for deficiency

Choline AI

425550

Women Men

In 2001, nutrient content claim:‘good source’


Lecture 6 – February 9, 2015Choline

http://www.nal.usda.gov/fnic/foodcomp/Data/Choline/Choln02.pdf



Heart health benefits – B vitsHomocysteine• an amino acid in the blood• too much of it is related to a higher risk

of coronary heart disease, stroke and peripheral vascular disease

• Plasma levels strongly influenced by diet as well as genetic factors Dietary components with greatest

effects:• Folic acid and Vitamins B6 and B12

• Higher blood levels of B vitamins related to lower concentrations of homocysteine

http://www.americanheart.org/presenter.jhtml?identifier=4677 http://www.americanheart.org/presenter.jhtml?identifier=535



Phytonutrients in Foods

•Phytochemicals physiologically active compounds found in plants that are not essential nutrients but that appear to help promote health and reduce risk for cancer, heart disease, and other conditions.

• Also called phytonutrients phyto = plant



Phytochemicals: Mechanisms of Action

• Antioxidant protection against harmful cell damage

• Anticancer preventing initiation and promotion of cancer

• Antiestrogen blocking action of estrogen thereby lowering

risk of some cancers



unstable oxygen molecules can be formed from sunlight, smoking, and pollution Free Radicals and Anti-Oxidants



Antioxidant Power and Your Cells – Staying Healthy



ADDITIONAL SLIDES



Recent News this week



Average Consumption of Fruits and Vegetables in LOW

Iceburg lettuce, frozen potatoes (mainly french fries) and potato chips constituted 1/3rd of daily vegetable servings in 2000



Food Consumption Patterns

Iceburg lettuce, frozen potatoes (mainly french fries) and potato chips constituted 1/3rd of daily vegetable servings in 2000







Preserving the Nutrients: Minimizing Nutrient Losses

MINIMIZE: Oxygen Temperature Light

The more you expose your nutrients to extremes, the more damaging it is

Good Practices:• Refrigerate fruits and vegetables• Store in closed containers or airtight wrappers• Rinse fruits BEFORE cutting• Avoid high temperatures in cooking



Coenzyme Role of B-Vitamins

Thiamin B12BiotinPantothenicAcid

Niacin FolateB6RiboflavinVitamin

FMNTPP NADFAD PLPNADP THF CoA Biotin B12Coenzyme

Protein Metabolism Fat MetabolismCarbohydrate Met

E N E R G Y

NAD PLP

THF B12 NAD

TPP FAD FMN

CoA B12

NADFAD FMN

CoA B12

PLP

B12

NADP

Biotin



RDI Dose Comparison

1.1 1.1

1.3

0.4

1.21.3 1.3

0.4

0.030.030.0024

0.00240

0.5

1

1.5Women

Men

14/16 5/5

Mill

igra

ms



35

100

10

10

20

30

40

50

60

70

80

90

100

RDI (mg) Women

RDI (mg) Men

UL (mg)

Tolerable Upper Limit (UL)M

illig

ram

s

No known adverse effects

High levels have been used to lower cholesterol and prevent heart disease – side effects

First major toxicity not reported until 1983 – women taking for PMS experienced numbness



http://www.nutraingredients.com/Research/Vitamin-C-rich-foods-may-boost-artery-health



According to the American Dietetic Association and USDA Nutrient Database for Standard Reference, the following foods are good sources of vitamin C:•one medium orange - 69 mg•1 cup orange juice - 124 mg•1 medium raw green pepper - 106 mg•1 cup raw strawberries - 81 mg•1 cup cubed papaya - 86 mg•1 medium raw red pepper - 226 mg•1/2 cup cooked broccoli - 58 mg

http://cancer.stanford.edu/information/nutritionAndCancer/reduceRisk/phyto.html



Vitamin C from McDonald’s French Fries

http://www.mcdonalds.com/app_controller.nutrition.index1.html



Vitamin C intake3000

2000

200

125110100907530100

UL Men

UL Women

Limited absorption and little increase in blood concentration

Rec for Men Smokers

Rec for Women Smokers

Saturates Tissues

RDA Men

RDA Women

Supports metabolism

Prevents Scurvy



Recent news on Folic acid supplementation

• High doses of folic acid don't raise cancer risk, study finds

• Published January 28, 2013 by Reuters• Read: http://www.foxnews.com/health/

2013/01/28/high-doses-folic-acid-dont-raise-cancer-risk-study-finds/#ixzz2KDmGS2y9



• People taking high doses of the B vitamin folic acid are not at an increased risk of cancer, according to an international analysis - easing some concern about the possible side effects of national programs aimed to raise intake of the vitamin.

• The United States and Canada have required flour to be fortified with folic acid since 1998, after deficiencies of it in pregnant women were tied to brain and spinal cord birth defects in their babies.



• But fortification isn't required in Western Europe, for example, partly out of concern that the extra folic acid might slightly increase people's risk of cancer due to its role in cell growth. Cells, including cancer cells, need folate - the natural form of folic acid - to grow and divide.



• In the review by John Baron from the Geisel School of Medicine at Dartmouth in Lebanon, New Hampshire:

• Most cancers take 10 to 20 years to develop, so it's hard to tell from shorter studies like this one if there really is no link or if the researchers didn't follow people for long enough to see an association, whether positive or negative, he added.

.



• Neural tube defects have decreased by 50% since the March of Dimes started campaigning

• The leading organization for pregnancy and baby health, The March of Dimes has been protecting the health of babies and children for more than 70 years using cutting edge research, innovative community services, education and advocacy programs that help save babies’ lives.



• Spina Bifida: “Open or split spine”: Spina bifida occurs at the end of the

first month of pregnancy when the two sides of the embryo's spine fail to join together, leaving an open area. In some cases, the spinal cord or other membranes may push through this opening in the back.



Phytochemicals or Phytonutrients

• chemicals found in plants that protect plants against bacteria, viruses, and fungi.

• Eating large amounts of brightly colored fruits and vegetables (yellow, orange, red, green, white, blue, purple), whole grains/cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers as well as diabetes, hypertension, and heart disease.

• The action of phytochemicals varies by color and type of the food. They may act as antioxidants or nutrient protectors, or prevent carcinogens (cancer causing agents) from forming.




The list below is a partial list of phytochemicals found in foods

•Allicin is found in onions and garlic. Allicin blocks or eliminates certain toxins from bacteria and viruses.•Anthocyanins are found in red and blue fruits (such as raspberries and blueberries) and vegetables. They help to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies.•Biflavonoids are found in citrus fruits.•Carotenoids are found in dark yellow, orange, and deep green fruits and vegetables such as tomatoes, parsley, oranges, pink grapefruit, and spinach.•Flavonoids are found in fruits, vegetables, wine, green tea, onions, apples, kale, and beans.•Indoles are found in broccoli, bok choy, cabbage, kale, Brussel sprouts, and turnips (also known as “cruciferous” vegetables). They contain sulfur and activate agents that destroy cancer-causing chemicals.•Isoflavones are found in soybeans and soybean products.•



Continued ……..list of foods containing phytochemicals

• Lignins are found in flaxseed and whole grain products.• Lutein is found in leafy green vegetables. It may prevent macular

degeneration and cataracts as well as reduce the risk of heart disease and breast cancer.

• Lycopene is found primarily in tomato products. When cooked, it appears to reduce the risk for cancer and heart attacks.

• Phenolics are found in citrus fruits, fruit juices, cereals, legumes, and oilseeds. It is thought to be extremely powerful, and is studied for a variety of health benefits including slowing the aging process, protecting against heart disease and tumors, and fighting inflammation, allergies, and blood clots




Phytochemicals cannot be found in supplements and are only present in food. Foods high in phytochemicals include the following

•There is no recommended dietary allowance for phytochemicals. Eat a variety of foods, including plenty of fruits and vegetables, to ensure you are getting adequate amounts in your diet.

broccoli Berries

Soynuts Pears

Turnips Celery

Carrots Spinach

Olives Tomatoes

Lentils Cantaloupe

Garlic Apricots

onion Soybeans

Green tea Apples

Cabbage Brussel sprouts

Bok choy Kale

Red wine


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Water Soluble Vitamins Vitamin C and B- Vitamins Lecture 6 February 9, 2015 Dr. Ponnusamy.

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