ΛΛΗΙΚΗ ΗΜΟΚΡΑΣΙΑ ΠΑ ΠΙ ΣΗΜΙΟΚΡΗΣΗ Χη εί & Σύγχρο Θέ τ ιτροφής (ΧΗΜ-160) ότητ: K ο ί ς Κθ οφί ω - ο ι Α όσ ο ος ί ος ής ή ος Χ ίς, ισ ή ιο Κ ή ς ές Βι ί ς
Six Classes of Nutrients 1. 2. 3. 4. 5. 6. Carbohydrate Protein Fat Vitamins Minerals Water
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 Release energy from MACROnutrients:
What does Vitamin C do? Helps to form fibrous structural protein of connective tissues collagen Teeth Bones Wounds (scarring) Arteries Enhances the immune system http://lpi.oregonstate.edu/infocenter/vitamins/vitaminc/
More Vitamin C basics Acts as Antioxidant Protects tissue from oxidative stress stimulates the production of collagen 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 Men (age 19-30) Women (age 19-30) RDA 90mg 75mg UL 3,000mg 2,000mg
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B Vitamins 1.Thiamin (B1) 2.Riboflavin (B2) 3.Niacin 4.Vitamin B6 5.Folic Acid 6.Vitamin B12 7.Pantothenic Acid 8.Biotin Coenzymes: Catalysts in Biochemical Pathways
B Vitamins Coenzyme Roles From: Nutrition, An Applied Approach, Thompson and Manroe, 2005 Vitamin Thiamin Riboflavin Coenzyme TPP FAD FMN Protein Metabolism Niacin NAD B6 NADP Folate PLP Pantothenic Acid THF CoA Carbohydrate Met Biotin B12 Fat Metabolism NAD PLP PLP TPP FAD FMN NADP THF B12 B12 NAD CoA B12 Biotin ENERGY Biotin B12 FAD FMN CoA NAD B12
RDI Dose Comparison Women 1.5 1.3 Men 1.3 1.3 1.2 1.1 1 0.5 0.4 0.4 0.03 0.03 0.0024 0.0024 ic he n to t Pa n tin Bi o d Ac i 2 B1 la te Fo B6 n ci N ia fla v ib o R ia m in in 0 Th Milligrams 1.1
Best Known Water Soluble Vitamin Deficiencies (Α π υ υ ) Thiamin Vitamin C Niacin CHO metabolism PRO metabolism FAT metabolism CHO metabolism Body can make from amino acid tryptophan Beriberi Symptoms Muscle wasting Nerve damage (π υ υ ) Pellagra Scurvy Diarrhea, Dermatitis, Dementia, Death (ζd s) ( Ά,,Θ ), Bleeding gums, Hemorrhages, Open wounds, loose teeth ( π Good Sources Pork, Legumes, Whole grain Protein: Milk, Fish, Chicken; Whole grains,, Fruits and vegetables ),
Thiamin (Vitamin B1) RDA: 1.2mg men/1.1mg women Acts primarily as a coenzyme in reactions that release energy from carbohydrate Deficiency disease: Beriberi,
Niacin (Vitamin B3) RDA: 16mg men/14mg women Part of coenzyme for energy Deficiency disease: Pellagra Can be made from the amino acid tryptophan in the body
Toxicity: Too much Thiamin (B1) NONE Riboflavin NONE Niacin (B3) Nausea, headaches, cramps, ulcer Pantothenic Acid NONE Biotin NONE Vitamin B6 Folic Acid Depression, fatigue, headaches, nerve damage, walking problems Diarrhea, insomnia, irritability Vitamin B12 NONE
Tolerable Upper Limit (UL) -Α 100 100 90 High levels have been used to lower cholesterol and prevent heart disease side effects 80 70 60 50 RDI (mg) Women No known adverse effects 40 30 35 RDI (mg) Men UL (mg) 20 10 1 ot in Bi Fo la te B6 n ci ia N Pa B1 nt 2 ot he ni c Ac id R ib in of la vi n 0 Th ia m Milligrams First major toxicity not reported until 1983 women taking for PMS experienced numbness
Folate/Folic Acid Important for Women 50% of all pregnancies are unplanned. All women of child bearing age should take: 400 micrograms of folic acid 4 mg if history of seizure disorders (should see physician) Neural tube defects* of the brain and spinal cord have decreased by 50% * http://www.nlm.nih.gov/medlineplus/neuraltubedefects.html
Folate/Folic Acid Sources FOOD Natural FOLATE in bound form
FDA tips for supplementation http://www.fda.gov/consumer/updates/vitamins111907.pdf
http://lpi.oregonstate.edu/infocenter/vitamins/ http://www.fda.gov/consumer/updates/vitamins111907.pdf
Choline PROTEIN Methionine (essential aa) Converted in body Lecithin Choline In 1998 made a conditionally essential nutrient from foods Choline AI 550 425 Women Men
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Choline is important for the synthesis of phospholipids in cell membranes, methyl metabolism, acetylcholine synthesis, and cholinergic neurotransmission in humans http://www.nal.usda.gov/fnic/foodcomp/data/choline/choln02.pdf
Choline
Total choline in selected foods
Phytonutrients in Foods Φυ χ 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 φυτο = plant
Φυ χ - Phytochemicals: Mechanisms of Action Antioxidant protection against harmful cell damage Anticancer preventing initiation and promotion of cancer Antiestrogen (Hormonal action) blocking action of estrogen thereby lowering risk of some cancers Anti-bacterial effect The phytochemical allicin from garlic has antibacterial properties
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Preserving the Nutrients: Minimizing Nutrient Losses Oxygen MINIMIZE: 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 Avoid high temperatures in cooking
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