HES 2823 1st Edition Lecture 20 Outline of Last Lecture I Fat Soluble Vitamins continued A Vitamin E continued 1 Food Source 2 Toxicity B Vitamin K 1 Functions 2 Deficiency 3 Food Source 4 Antagonist II Water Soluble Vitamins A Vitamin C 1 Functions 2 Deficiency 3 Food Sources Outline of Current Lecture I Fat Soluble Vitamins continued a Vitamin C continued i Food Sources continued ii Toxicity iii Recommended Intake b B Vitamins i Functions ii Thiamin iii Riboflavin iv Niacin Current Lecture I I Fat Soluble Vitamins continued A Vitamin C continued 1 Food Sources continued a Preparation of foods i Minimize exposure to air oxidation heat accelerates oxidation and water as the vitamin is water soluble ii Fresh is best 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 iii Frozen is nearly as good as fresh Steam heats food quickly and there is no water to extract vitamins making it the best Stir fry oil and no water is good Microwave Boiling is not good because of the use of water an length of heating o Potatoes are rich in vitamin C but not a good source because of the requirements of their preparation Dried Canned is not good because of the use of water and length of heating 2 Toxicity a 10x RDA b Kidney stones i Ascorbic acid precipitates out the minerals in the kidneys calcium in particular which forms a calcium coating along the inside of the kidneys ii These deposits begin to peel away and travel to the bladder but they can become lodged along the was blocking the flow of urine until passed c Dependency i Not a chemical dependency ii If someone habitually consumes an overdose of vitamin C and then cuts back significantly the body continues to filter the same amount as before draining the body of all vitamin C iii Minor symptoms of scurvy can occur at this time d Gestational scurvy i During pregnancy if the mother consumes excess vitamin C the baby may become used to the large doses ii After birth under less vitamin C intake the baby may suffer minor symptoms of scurvy and lack adequate formation of connective tissue formed by collagen 3 Recommended Intake a Based on preventing scurvy 75 90 mg b Based on preventing cancer 100 150 mg B B Vitamins 1 Functions a Used to make the body s co enzymes b Enzyme helpers required for most enzymes to function 2 Thiamin a Function i Metabolism of glucose and fatty acids to produce energy b Deficiency i Beriberi Occurs in people who consume polished rice as a staple removal of the hull and germ which is the location of B vitamins Nerve degeneration occurs because nerves die due to lack of energy Tingling becomes numbness and the paralysis Reversible if thiamin intake is restored At risk group in the US for Wernicke s Syndrome alcoholics o These individuals consume calories primarily through alcohol and thus are malnourished especially in thiamin as thiamin is required from alcohol metabolism o Ataxia slurred speech fine motor skills problems occur as symptoms c Food Sources i Meat ii Enrichment in grains only adding back nutrients lost during processing thiamin riboflavin niacin Enriched grains flour rice cornmeal d No toxicity 3 Riboflavin a Function i Metabolism of glucose and fatty acids to produce energy b Deficiency i Dermatitis The angles of the mouth develop cracks that begin to bleed c Food Sources i Milk Riboflavin is a light sensitive compound destroyed by exposure to sunlight and fluorescent light The majority of riboflavin is protected in larger containers due to the ratio of surface area to volume Smaller containers of milk are cardboard because of opacity ii Enriched grains d Toxicity i Bright yellow urine e Niacin i Function Metabolism of glucose and fatty acids to produce energy