VitaminsVitaminsEssentialProduce deficiency symptoms when missing from dietYield no energyFat-soluble vitaminsWater-soluble vitaminsVitaminsWater solubleVitamin C & B vitamins (vitamin B6, Vitamin B12, thiamin, niacin, folate, riboflavin, Biotin, Pantothenic acid)Fat solubleA,D,E and KFolateRequired to produce new cellsExampleRed blood cellsDeficiencyAnemia (Megaloblastic) – Large, immature red blood cellsNeural tube defectsNeural tube defectsNeural tube develops in 1st month of gestationDefect occurs when spinal column or skull don’t form properlySpina Bifida – failure of neural tube to closeSpinal cord bulges through the back.SourcesB-VitaminsMany of the B-vitamins are co-enzymesCo-enzymes are needed for the enzymes to do their jobMost B-vitamins help release energy into the body from foodVitamin DFunctionProhormone – works like a hormone, sends signals to organs.SourcesVitamin D – Sunshine VitaminDerived from cholesterolSynthesized from sun exposureSunscreen SPF >8 decreases synthesis 95%Expose hands, face, arms 2-3 x/week for 5-10 minutes each time (more for darker skin)Insufficient sun exposure makes this a vitamin (have to get it through diet)Activated by enzymes in liver and kidneysToxicity WarningVitamin D can be very toxic, especially in infancy and childhoodUpper Level is 50 ug/dayResults inOver-absorption of calcium (hypercalcemia), increase calcium excretionVitamin DDeficiencyGroups at risk for deficiencyVitamin AFunctionRetinoidsCarotenoidsVitamin ASourcesDeficiencyImpaired vision – night blindnessXerophthalmia – leading cause of blindness in 3rd world countries due to lack of Vitamin A rich foods.ToxicityPregnancy – cause malformation in fetusEven acne drugs – contain vitamin A could be toxic to fetusPhytochemicalsPhytochemical FunctionsProvide color, flavor and odor to foodFound in plants (fruits & vegetables)Over 4000 identifiedPhytochemicals & DiseaseMay help prevent :Disease PreventionSome act like hormonesSome have antioxidant propertiesBlock enzymes that promote cancerSome help lower cholesterol levelsWe do not fully understand how they function or how much is needed by the bodyTypes of PhytochemicalsCarotenoidsAct as antioxidants, thought to reduce cardiovascular disease and cancerFound in dark green leafy greens, deep orange and red vegetables and fruitTypes of carotenoidsLycopeneLimoneneFlavonoidsAct as antioxidantsFound in wine, grape juice, black tea, many herbs and spices, chocolate, and soy productsMay increase HDL cholesterol (good)Relaxation of smooth muscles – decrease blood pressureTypes of PhytochemicalsPhytosterolsAct like hormones (estrogen)Thought to reduce the risk of several cancers, may reduce risk of osteoporosisFound in soy products and legumesPopulations that consume a lot of soy have lower rates of breast and prostate cancer, osteoporosis, heart disease and women have less menopause symptoms (hot flashes, bone loss)Type of PhytosterolsGenistein (soybeans): inhibits breast, prostate, colon and ovarian cancers, may reduce risk of osteoporosisOrganosulfur CompoundsMay protect against cancerMay benefit blood pressureFound in chives, onions, garlic and leeksOrganosulfur CompoundsAllicinIndolesOther PhytochemicalsChocolate (especially dark)Capsaican (hot peppers, black pepper)Ways to Increase Phytochemical IntakePhytochemical SupplementsNo RDA’s set for phytochemicalsStill a lot we do not know about phytochemicalsToxicity?Many phytochemicals act togetherPhytochemicals can alter body functionsCan have negative effects in high dosesSome studies have shown increase cancer risk with genistein supplementsSafest source foodFunctional FoodsFoods that provide an additional physiological or psychological benefit beyond that of meeting basic nutritional needsFunctional FoodsPhysiological examples:Benecol – plant stanol esterLowers cholesterolCalcium fortified OJ –Tea with Echinacea –Functional FoodsProbioticsBacteria – LactobacillusUsually added to yogurtBenefitsPsychological example:Soup with St. John’s Wort (herb)“give your mood a natural lift”BenefitsIndividual with milk allergyCa fortified OJBenecolMay help  cholesterol without medicationFunctional FoodsConcernsVitaminsVitamins Essential  Produce deficiency symptoms when missing from diet  Yield no energy Fat-soluble vitamins Water-soluble vitaminsVitamins Water soluble Vitamin C & B vitamins (vitamin B6, Vitamin B12, thiamin, niacin, folate, riboflavin, Biotin, Pantothenic acid) Fat soluble A,D,E and KFolate Required to produce new cells Example Red blood cells Deficiency Anemia (Megaloblastic) – Large, immature red blood cells Neural tube defects Neural tube defects Neural tube develops in 1st month of gestation Defect occurs when spinal column or skull don’t form properly Spina Bifida – failure of neural tube to close Spinal cord bulges through the back. SourcesB-Vitamins Many of the B-vitamins are co-enzymes Co-enzymes are needed for the enzymes to do their job  Most B-vitamins help release energy into the body from food Vitamin D Function Prohormone – works like a hormone, sends signals to organs. SourcesVitamin D – Sunshine Vitamin Derived from cholesterol Synthesized from sun exposure Sunscreen SPF >8 decreases synthesis 95% Expose hands, face, arms 2-3 x/week for 5-10 minutes each time (more for darker skin) Insufficient sun exposure makes this a vitamin (have to get it through diet) Activated by enzymes in liver and kidneysToxicity Warning Vitamin D can be very toxic, especially in infancy and childhood Upper Level is 50 ug/day Results in  Over-absorption of calcium (hypercalcemia), increase calcium excretionVitamin D Deficiency Groups at risk for deficiencyVitamin A FunctionRetinoids CarotenoidsVitamin A Sources Deficiency Impaired vision – night blindness Xerophthalmia – leading cause of blindness in 3rd world countries due to lack of Vitamin A rich foods. Toxicity Pregnancy – cause malformation in fetus Even acne drugs – contain vitamin A could be toxic to fetusPhytochemicalsPhytochemical Functions Provide color, flavor and odor to food Found in plants (fruits & vegetables) Over 4000 identifiedPhytochemicals & Disease May help prevent :Disease Prevention Some act like hormones Some have antioxidant properties Block