NHM 101 1nd Edition Lecture 20 Outline of Last Lecture I Antioxidants Phytochemicals and Functional Foods Outline of Current Lecture II Water Soluble Vitamins Current Lecture Thiamin Vitamin B1 Function o Part of Coenzyme TPP o Assists with energy metabolism o Participates in conversion of pyruvate to Acetyl CoA RDA o RDA Men 1 2 mg d o RDA Women 1 1 mg d o Most Americans meet or exceed Upper Limit o No upper limit Food Sources o Grains o Pork products Deficiency o Beriberi damage to nervous system heart and muscle weakness o Alcohol impairs thiamin absorption and enhances excretion Toxicity o None noted These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Riboflavin Vitamin B2 Function o Part of coenzyme FMN and FAD o Assist with energy metabolism o Both FMN and FAD can accept and donate Hydrogen atoms RDA o RDA Men 1 3 mg day o RDA Women 1 1 mg day o Most Americans meet or exceed Upper Limit o None Food sources o Milk and milk products o Grains o Green leafy vegetables Deficiency o Causes inflammation of mouth eyes skin and GI tract Toxicity o None noted Niacin Vitamin B3 Function o Participation in actions of metabolism of glucose fat and alcohol o Protects neurological degeneration RDA o RDA for men 16 mg NE day o RDA for women 14 mg NE day Upper Limit o 35 mg day Food sources o Meat poultry fish o Grains o Legumes o Vegetables mushroom potatoes and tomatoes Deficiency o Pellagra Four D s diarrhea dermatitis dementia death Toxicity o Niacin Flush large dose of nicotinic acid Dilates capillaries and causes a tingling sensation Biotin Function o Metabolism as a coenzyme in gluconeogenesis fatty acid synthesis and breakdown of amino acids and fatty acids o Protects neurological degeneration AI o AI 30 mcg day Upper Limit o No UL Food sources o Grains o Soybeans o Egg yolks Deficiency o Deficiency unlikely o High consumption of raw egg whites 2 dozen or more per day may cause deficiency o Symptoms of deficiency depression lethargy red scaly rash hair loss Toxicity o None noted Pantothenic Acid Function o Part of Coenzyme A used in energy metabolism o Synthesis of lipids neurotransmitters steroid hormones and hemoglobin AI o AI 5 mg day Upper Limit o No UL Food sources o Meat poultry liver egg yolk o Grains o Vegetables potatoes tomatoes broccoli Deficiency o Deficiency is rare o Symptoms include Fatigue GI distress Neurological disturbances Toxicity o None noted Vitamin B6 Function o Coenzyme involved in amino acid and fatty acid metabolism o Making non essential amino acids in the body o Assists in making red blood cells o Vitamin B6 is stored in the muscle RDA o RDA 1 3 mg day Upper Limit o UL 100 mg day Food sources o Meat poultry fish o Soy products o Fortified cereals o Legumes o Noncitrus fruits o Vegetables potatoes and other starchy vegetables Deficiency o Results in diminished synthesis of key neurotransmitters and accumulation of abnormal compounds in the brain o Symptoms depression and confusion o Alcohol intake can destroy Vitamin B6 o Low levels associated with cancers and CVD Toxicity o None noted Folate Folic Acid or Folacin Function o Coenzyme involved in metabolism o Helps with conversion of Vit B12 to a coenzyme form o Helps with synthesis of DNA for rapidly growing cells o Adequate consumption in key during pregnancy Metabolism o Excess folate is incorporated with bile and sent to gallbladder o So it is excreted back into the GI tract to be reasbsorbed RDA o RDA 400 mcg day Upper Limit o UL 1000 mcg day Bioavailability o Dietary Folate Equivalents DFE amount of folate available to body in each food source o Folate from foods is 1 1 o Folate from supplements or fortification is 1 7 Food sources o Legumes o Fruits o Vegetables dark green leafy vegetables o Fortified Grain Products Deficiency o Replacement of RBC and GI tract fails o Abnormal compounds accumulate in the brain o Fortification as reduced deficiency o Symptoms of deficiency Anemia and GI tract deterioration Neural tube defects Brain and spinal cord develop from the neural tube Spina bifida Folate supplementation in any woman of childbearing age Toxicity o Folate toxicity can mask a vitamin B12 deficiency Vitamin B12 Function o Closely related to folate as each depends on the other for activation o Synthesis of aa methionine DNA and RNA o Bone cell activity and metabolism o Most Vitamin B12 is reabsorbed RDA o RDA 2 4 mcg day Upper Limit o None listed Food sources o Milk o Fish o Other animal derived foods o Fortified grains or soy products for vegans Deficiency o Most likely due to inadequate absorption vs intake o Symptoms Anemia and impairs cognition Toxicity o None noted