VITAMINS
*Many FAT-SOLUBLE require protein carriers for transport
*First into lyphm system, then into blood system *Needed in periodic doses (Weeks or months) *Less readilyexcreted: tend to remain in fat storage sites (i.e. stored) *Likely to read toxic levels when comsumed from supplements
Vitamin
Major Function
RDA or Dietary Source Adequate Intake
Females: 700g RAE Males: 900 g RAE (2300-3000 IU if as preformed vitamin A) Vitamin A: Liver Fortified milk Fortified breakfast cereal Provitamin A: dark green and deep orange fruits and vegetables. Examples: Sweet potato Spinach Greens Only animal based foods have significant amounts (unless fortified) Sun exposure
Deficiency Symptoms
Night Blindness Xerophthalmia total blindness Poor growth Dry Skin
Toxicity Symptoms
Vitamin A Pro-Vitamin A (or "precursor" = Beta-carotene
Vision Promote cell growth Support immune system Support reprodcutive system Antioxidant (as betacarotene form)
Fetal malformations Hair loss Skin changes Bone pain Fractures Toxicity seen in Supplementation and too much liver, not from eating too many fruits and veggies
Vitamin D (Cholecalciferol) Synthesized in the body by sunlight Is a hormone Vitamin (tocopherol)
Vitamin E K (phyloquinone, menaquinone, menadione)
Increase absorption of calcium and phosphorous Maintain optimal blood calcium and calcification of bone Antioxidant: prevents breakdown of vitamin A and unsaturated fatty acids May decrease risk of heart disease Blood clotting Synthesis of bone proteins
5-15 g (200-600 IU)
Rickets in children Osteomalacia in adults Soft bones
Kidney damage Calcium deposits in soft tissue Most likely vitamin to become toxic
15mg tocopherol (22 IU natural form, 33 IU synthetic)
Vegetable oils Nuts and seeds Fortified breakfast cereals Some greens eggs GI bacteria Leafy green veggies Cabbage-type veggies Milk
Not common nerve degeneration breaking of RBC
Not common hemorrhage (=bleeding)
90-120 g
RBC breakage Nerve damage
Not common High doses can reduce effectiveness of prescription?? meds
Abbreviations: RAE = retinol activity equivalents; IU = internacional units; g = micrograms; mg = milligrams; RBC = red blood cells Print fat & water Vitamin Read chapter 7 The vitamins = page 261-268 o *Arguments favor in telling supplements o *Arguments against supplements o *Table C7-1 valid reasons o *Selection of multinutrient supplements