Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods

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Vitamins, Minerals, Antioxidants,
Phytonutrients,Functional Foods
By Melissa Bess, Nutrition and Health Education
Specialist
FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP
PARTICIPANTS
05/2007
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Overview

• What are vitamins?
• Categories of vitamins
• Functions
• Food sources
• Deficiencies
• What are minerals?
• Categories of minerals
• Antioxidants

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Overview (continued)

• Phytonutrients
• Functional Foods
• Food Labels
• Activity

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What are vitamins?

• Complex substances that regulate body processes
• Coenzymes (partners) with enzymes in reactions
• No calories, thus no energy

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Categories
Fat-soluble Dissolve in fat Can be stored Water-soluble Dissolve in water Carried in bloodstream, not stored
A, D, E, K C and B-complex vitamins
A and D excess can be harmful E and K usually not Excess amounts may cause extra work on kidneys
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Vitamin A (and carotenoids)

• Functions
• Normal vision
• Protects from infections
• Regulates immune system
• Antioxidant (carotenoids)

• Food sources
• Liver
• Fish oil
• Eggs
• Fortified milk or other foods
• Red, yellow, orange, and dark green veggies
  (carotenoids)

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Recommended dietary allowance

• The RDA of vitamin A for adults is around 1000
  retinol equivalents (3500 IU) for man and around
  800 retinol equivalents (2500) for woman.
• One international unit (IU) equals to 0.3 mg of
  retinol.
• The requirements increases in growing childern,
  pregnant woman and lactating mothers.

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Vitamin A deficiency

• The deficiency manifestations are related to the
  eyes, skin and growth.
• Deficiency manifestation of the eyes night
  blindness (nyctalopia), is one of the earliest
  symptoms of vitamin A deficiency. Difficult to
  see in dim light- as dark adaptation time is
  increased. Prolonged deficiency irreversibly
  damages a number of visual cells.

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• Severe deficiency of vitamin A leads to
  xeropthalmia. This is characterized by dryness in
  conjuctiva and cornea, keratinization of
  epithelial cells.
• If xeropthalmia persists for a long time,
  corneal ulceration and degeneration occur. This
  results in the destruction of cornea, a condition
  referred to as keratomalacia, causing total
  blindness.

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• Effect on Growth
• Vitamin A deficiency results in growth
  retardation due to imperiment in skeletal
  formation.
• Effect on Reproduction
• The reproductive system is adversely affected in
  Vitamin A deficiency. Degeneration of germinal
  epithelium leads to sterility in males.
• Effect on Skin and epitelial cells
• The skins becomes rough and dry. Keratiniza

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• Of epithelial cells of gastrointestinal tract,
  urinary tract and respiratory tract is noticed.
  This leads to increased bacterial infection.
  Vitamin A deficiency is associated with formation
  of urinary stones. The plasma level of retinol
  binding protein is decreased in Vitamin A
  deficiency .

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Hypervitaminosis A

• Excessive consumption of vitamin A leads to
  toxicity.
• The symptoms of hypervitaminosis A include
  dermatitis (drying and redness of skin),
  enlargement of liver, skeletal decalcification,
  tenderness of long bones, loss of weight,
  irritability, loss of hair, joint pains etc.

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Vitamin D (the sunshine vitamin)

• Functions
• Promotes absorption of calcium and phosphorus
• Helps deposit those in bones/teeth
• Regulates cell growth
• Plays role in immunity

• Sources
• Sunlight (10 15 mins 2x a week)
• Salmon with bones
• Milk
• Orange juice (fortified)
• Fortified cereals

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Chemistry

• Ergocalciferol (vitamin D2) is formed from
  ergosterol and is present on plants.
• Cholecalciferol (vitamin D3) is found in
  animals. Both the sterol are similar in structure
  except that ergocalciferol has an additional
  methyl group and a double bond.
• Ergocalciferol and cholecalciferol are

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Biochemical functions

• Calcitriol (1, 25- DHCC) is the biologically
  active form of vitamin D.
• It regulates the plasma level of calcium and
  phosphate.
• Calcitriol acts at 3 different levels (intestine,
  kidney and bone) to amintain plasma calcium level
  ( normal 9-11 mg/dl)

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• Action of calcitriol on the intestine calcitriol
  increases the intestinal absorption of calcium
  and phosphate.
• Action of calcitriol on the bone
• Calcitriol stimulates the calcium uptake for
  deposition as calcium phosphate. Calcitriol is
  essential for bone formation.
• Action of calcitriol on the kidney
• Calcitriol is also involved in mininmizing the
  excretion of calcium and phosphate through the
  kidney by decreasing their excretion and
  enhancing reabsorption.

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Vitamin D is a hormone not a vitamin- a
justification.

• Calcitriol is now considered as an important
  calcitropic hormone, while cholecalciferol is the
  prphormone.
• Cholecalciferol (vitamin D3) is synthesized in
  the skin by ultra violet rays of sunlight.
• The biologically active form of vitamin D,
  calcitriol is produced in the kidney.
• Calcitriol has target organs- intestine bone and
  kidney, where it specifically acts.

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• Calcitrol action action is similar to steroid
  hormobnes.
• Actinomycin D inhibits the action of calcitriol .
  This support the view that calcitriol excerts its
  effect on DNA leadind to the synthesis of RNA
  (transcription).
• Cacitriol synthesis is self regulated by a
  feedback mechanism i.e., calcitriol decreases its
  own synthesis.

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Recommended dietary Allowance

• The daily requirements of vitamin D is 400
  international units or 10 mg of cholecalciferol.

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Deficiency symptoms

• Insufficient exposure to sunlight and consumption
  of diet lacking vitamin D results in its
  deficiency.
• Deficiency of vitamin D causes rickets in
  childern and osteomalacia in adults.
• Vitamin d is often called as antirachitic
  vitamin.
• In rickets plasma calcitriol level is decreased
  and alkaline phosphatase activity is elevated.

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Renal rickets

• This seen in patients with chronic renal failure.
• Renal rickets is mainly due to decreased
  synthesis of calcitriol in kidney.
• It can be treated by the administration of
  calcitriol.

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Hypervitaminosis

• Vitamin D is stored mostly in liver and slowly
  metabolized.
• Vitamin D is the most toxic in overdoses.
• Toxic effects- demineralization of bone
  (resorption) and increased calcium absorption
  from the intestine, hypercalcemia, loss of
  appetite, nausea, increased thirst, loss of
  weight.

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Vitamin E

• Functions
• Antioxidant, may lower risk for heart disease and
  stroke, some types of cancers
• Protects fatty acids and vitamin A

• Sources
• Vegetable oils
• Foods made from oil (salad dressing, margarine)
• Nuts
• Seeds
• Wheat germ
• Green, leafy veggies

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• Absorption , transport and storage
• Vitamin E is absorbed along with fat in the small
  intestine. Bile salts are necessary for the
  absorption. In the liver, it is incorporated into
  lipoproteins (VLDL and LDL) and transported.
  Vitamin E is stored in adipose tissue, liver and
  muscle. The normal plasma level of tocopherol in
  less than 1 mg/dl.
• Biochemical Functions
• Most of the functions of vitamin E are related to
  its antioxidant property.

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• It prevents the non-enzymatic oxidations of
  various cell components (e.g unsaturated fatty
  acids) by molecular oxygen and free radicals
  such as superoxide (O2) and hydrogen peroxide (H2
  O2). The element selenium helps in these
  function.
• Vitamin E is lipohilic in character and is found
  in association with lipoproteins , fat deposits
  and cellular membranes. It protects the per
  oxidation reactions.

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• Vitamin E acts as a scavenger and gets itself
  oxidized (to quinone form) by free radicals (r)
  and spares PUFA.
• FUNCTIONS
• Vitamin E is essential for the membrane structure
  and integrity of the cell, hence it is regarded
  as a membrane antioxidant.
• It prevents the peroxidation of poly-unsaturated
  fatty acids in various tissues and membranes.It
  protects RBC from hemolysis by oxidizing agent
  (e.g H2O2).

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1. It is closely associated with reproductive
   functions and prevents sterility. Vitamin E
   preserves and maintains germinal epithelium of
   gonads for proper reproductive function.
2. It increases the synthesis of heme by enhancing
   the activity of enzymes aninolevulinic acid (ALA)
   synthase and ALA dehydratase.
3. It is required for cellular respiration through
   electron transport chain (believed to stabilize
   coenzyme Q).

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1. Vitamin E prevents the oxidation of vitamin A and
   carotenes.
2. It is required for proper storage of creatine in
   skeletal muscle.
3. Vitamin E is needed for optimal absorption of
   amino acids from the intestine.
4. It is involved in proper synthesis of nucleic
   acids.
5. Vitamin E protects liver from being damaged by
   toxic compounds such as carbon tetrachloride.

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• It works in association with vitamin A , C and B
  carotene, to delay the onset of cataract.
• Vitamin E has been recommended for the prevention
  of chronic diseases such as cancer and heart
  diseases.

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Vitamin K

• Functions
• Helps blood clot
• Helps body make some other proteins

• Sources
• Body can produce on its own (from bacteria in
  intestines)
• Green, leafy veggies
• Some fruits, other veggies, and nuts

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• VITAMIN K
• Vitamin K is the only fat soluble vitamin with a
  specific coezyme function. It is required for the
  production of blood clotting factors, essential
  for coagulation (in German Koagulation hence
  the name k for this vitamin.
• CHEMISTRY
• Vitamin K exists in different forms vitamin K1
  (Phylloquinone) is present in plants. Vitamin K2
  (menaqquinone) is produced by the

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• Intestinal bacteria and also found in animals.
  Vitamin K3 (menadione) is synthetic form.
• All the three vitamin (k1,k2,k3) are
  naphthoquinone derivatives. Isoprenoid side chain
  is present in vitamins K1 and k2. The three
  vitamins are stable to heat. Their activity is,
  however, lost by oxidizing agents, irradiation,
  strong acids and alkalies.
• Absorption , transport and storage
• Vitamin k is taken in the diet or synthesized by
  the intestinal bacteria. Its absorption takes
  place along with fat (chylomicrons) and is
  dependent on bile

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• Salt. Vitamin K is transported along with LDL and
  is stored mainly in liver and , to a lesser
  extent, in other tissues.
• Biochemical functions
• The functions of vitamin K are concerned with
  blood clotting process. It brings about the
  post-translational (after protein biosynthesis in
  the cell) modification of certain blood clotting
  factors. The clotting factors II (prothrombin)
  VII IX and X are synthesized as inactive
  precursors (zymogens) in the liver. Vitamin K act
  as a

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• Coenzyme for the carboxylation of glutamic acid
  residues present in the proteins and this
  reaction is catalysed by a carboxylase
  (microsomal). It involves the conversion of
  glutamate (Glu) to carboxyglutamate is inhibited
  by dicumarol, an anticoagulant found in spoilt
  sweet clover. Warfarin is a synthetic analogue
  that can inhibit vitamin K action.

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• Recommended dietary allowance (RDA)
• Strictly speaking there is no RDA for vitamin K,
  since it can be adequately synthesized in the
  gut. It is however , recommended that half of the
  body requirement is provided in the diet, while
  the other half is met from the bacterial
  synthesis. Accordingly , the suggested RDA for an
  adult is 70-140 µg/day.
• Dietary Sources
• Cabbage, cauliflower , tomatoes ,

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• Spinach and other green vegetables are good
  sources. It also present in egg yolk, meat,
  liver, cheese and dairy products.
• Deficiency symptoms
• The deficiency of vitamin K is uncommon , since
  it is present in the diet in sufficient quantity
  and is adequately synthesized by the intestinal
  bacteria. However , vitamin K deficiency may
  occur due to its faulty absorption (lack of bile
  salts) loss of vitamin into feces (diarrheal
  diseases ) and

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• Administration of antibiotics (killing of
  intestinal flora).
• Deficiency of vitamin k leads to the lack of
  active prothrombin in the circulation. The result
  is that blood coagulation is adversely affected.
  The individual bleeds profusely even for minor
  injuries .The blood clotting time is increased.
• Hypervitaminsis K
• Administration of large doses of vitamin K
  produces hemolytic anaemia and jaundice,

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• Particularly in infants. The toxic effect is due
  to increased breakdown of RBC.
• Antagonists of vitamin k
• The compounds namely heparin, bishydroxycoumarin
  act as anticoagulants and are anatagonists to
  vitamin k. The salicylates and dicumarol are also
  anatagonists to vitamin K.
• Dicumarol is structurally related to vitamin k
  and acts as a competitive inhibitor in the
  synthesis of active prothrombin.

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Thiamin (B1)

• Functions
• Helps produce energy from carbs

• Sources
• Whole-grain and enriched grain products
• Pork
• Liver

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Role in Pathways
Glycogenolysis
PP a vit B6
Glycolysis
PPP
TK vit B1
ALT vit B6
PDH vit B1,B2,B3
AST vit B6
vit B6
aKGDH vit B1,B2,B3
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• Recommended diatary allowance (RDA)
• The daily requirement of thiamine depends on the
  intake of carbohydrate. A dietary supply of 1-1.5
  mg/day is recommended for adults (about 0.5
  mg/1000 cals of energy). For children RDA is
  0.7-1.2 mg/day. The requirement marginally
  increases in pregnancy an location (2 mg/day) old
  range and alcoholism.
• Dietary Sources
• Cereals, pulses, oil seed, nuts and yeast are
  good sources. Thiamine is mostly concentrated in
  the outer layer (bran) of

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• Cereals. Polishing of rice removes about 80 of
  thiamine. Vitamin B1 is also present in animal
  food like pork, liver, heart, kidney, milk etc.
  In the parboiled (boiling of paddy with husk) and
  milled rice, thiamine is not lost in polishing ,
  since thiamine is a water soluble vitamin, It is
  extracted into the water during cooking process.
  Such water should not be discarded.

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• Deficiency symptoms
• The deficiency of vitamin B1 results in a
  condition called beri-beri sinhalese1 cannot
  said twice. Beri beri is mostly seen in
  populations consuming exclusively polished rice
  as staple food. The early symptoms of thiamine
  deficiency are loss of appetite (anorexia)
  weekness, constipation , nausea, mental
  depression, Peripheral neuropathy irritability
  etc. Numbness in the legs complaints of pins and
  needles sensation are reported.

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Riboflavin (B2)

• Functions
• Produce energy
• Changes tryptophan (amino acid) into niacin

• Sources
• Liver
• Yogurt and milk
• Enriched grains
• Eggs
• Green, leafy veggies

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• Recommended dietary allowance (RDA)
• The daily requirement of riboflavin for an adult
  is 1.2-1.7 mg. Higher intakes (by 0.2-0.5 mg/day)
  are advised for pregnant and lactating women.
• Dietary sources
• Milk and milk products, meat, eggs, liver ,
  kidney are rich sources. Cereals , fruit,
  vegetables and fish are moderate sources.

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• Deficiency symptoms
• Riboflavin deficiency symptoms include cheilosis
  (fissures at the corners of the mouth), glossitis
  (tongue smooth and purplish) and
  dermatitis.Riboflavin deficiency as such is
  uncommon. It is mostly seen along with other
  vitamin deficiences. Chronic alcoholics are
  suscepitible to B2 deficiency. Assay of the
  enzymes glutathione reductase in erythrocytes
  will be useful in assessing
• Riboflavin deficiency.

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Niacin

• Functions
• Helps body use sugars/fatty acids
• Helps enzymes function normally
• Produces energy

• Sources
• Foods high in protein typically (poultry, fish,
  beef, peanut butter, legumes)
• Enriched and fortified grains

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• Recommended dietary allowance (RDA)
• The daily requirement of niacin for an adult is
  15-20 mg and for children around 10-15 mg . Very
  often the term niacin equivalents (NE) is used
  while expressing its RDA. One NE 1 mg niacin or
  60 mg of tryptophan. Pregnancy an lacatation in
  women impose an additional metabolic burden and
  increase the niacin requirement.
• Dietary Sources
• The rich natural sources of niacin include

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• Liver, yeast, whole grains, cereals, pulses like
  beans and peanuts. Milk, fish, egg and vegetables
  are moderate sources. The essential amino acid
  typtophan can serve as a precursor for the
  synthesis of nicotinamide coenzymes. Tryptophan
  has many other essential and important function
  in the body , hence dietary tryptophan cannot
  totally replace niacin.
• Deficiency symptoms
• Niacin deficiency results in a condition

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• Called pellagra (Italian rough skin). This
  disease involves skin , gastrointestinal tract
  and central nervous system. The symtoms of
  pellagra are commonly referred to a three Ds. The
  disease also progresses in that order dermatitis,
  diarrhea, dementia, and if not treated may rarely
  lead to death .
• Dermatitis (inflammation of skin) is usually
  found in the areas of the skin exposed to
  sunlight (neck , dorsal part of feet, ankle

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Pyridoxine (B6)

• Functions
• Helps body make non-essential amino acids
• Helps turn tryptophan into niacin and serotonin
• Help produce body chemicals (insulin, hemoglobin,
  etc)

• Sources
• Chicken
• Fish
• Pork
• Liver
• Whole grains
• Nuts
• Legumes

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Neurotransmitter Overview
Glutamate
g-Aminobutyrate
Tyrosine
Tryptophan
Serotonin
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Neurotransmitter Pathway
Catecholamines
Dopamine
Tyrosine
DOPA
Norepinephrine
Serotonin (5-HT)
Tryptophan
5HTP
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Recommended dietary allowance

• The requirement of pyridoxine for an adult is 2-
  2.2mg/day.
• During lactation, pregnancy and old age, an
  intake of 2.5mg/dl is recommended.

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Deficiency symptoms

• Pyridoxine deficiency is associated with
  neurological symtoms such as depression,
  irritability, nervousness and mental confusion.
  Convulsions and peripheral neuropathy are
  observed in severe deficiency. These symptoms are
  related to the decreased synthesis of biogenic
  amines (serotonin, GABA, norepinephrine and
  epinephrine). In children B6 deficiency with

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• A drastically reduced GABA production results in
  convulsions (epilepsy).
• Decrease in hemoglobin levels, associated with
  hypochromic microcytic anamia, is seen in B6
  deficiency. This is due to a reduction in hemo
  production.

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Folate (folic acid)

• Functions
• Produces DNA and RNA, making new body cells
• Works with vitamin B12 to form hemoglobin
• May protect against heart disease
• Lowers risk of neural tube defects in babies

• Controls plasma homocystine levels (related to
  heart disease)
• Sources
• Fortified and enriched grains and breakfast
  cereals
• Orange juice
• Legumes
• Green, leafy veggies
• Peanuts
• Avacados

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Tetrahydrofolate Conversions
Folate
DHF
THF
Most oxidized
Most reduced
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Tetrahydrofolate examples
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• Recommended dietary allowance (RDA)
• The daily requirement of folic acid is around 200
  µg. In the women, higher intakes are recommended
  during pregnancy (400 µg / day) and loctation
  (300 µg/day).
• Dietary sources
• Folic acid is widely distributed in nature. The
  rich sources are green leafy vegetables, whole
  grains, cereals, liver , kidney, yeast and eggs.
  Milk is rather a poor source of folic acid.

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• Deficiency symptoms
• Folic acid deficiency is probably the most common
  vitamin deficiency, observed primarily in the
  pregnant women, in both developed (including USA)
  and developing countries (including india). The
  pregnant women, lactating women, women on oral
  contraceptives, and alcoholics are also
  susceptible to folate deficiency. The folic acid
  deficiency may be due to (one or more causes)
  inadequate dietary intake, defective

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• Use of anticonvulsant drugs (phenobarbitone,
  dilantin , phenyltoin), and increased demand.
• The microcytic anemia (abnormally large RBC)
  associated with megaloblastic changes in bone
  marrow is a characteristic feature of folate
  deficiency.
• Folic acid and hyperhomocysteinemia
• Elevated plasma levels of homocysteine are
  associated with increased risk of
  atherosclerosis, thrombosis and hypertension.
  Hyperhomocysteinemia is mostly due to functional
  folate deficiency caused by impairment to form

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• Methyl-tetrahydrofolate reductase. This results
  in a failure to convert homocysteine to
  methionine. Folic acid supplementation reduces
  hyperhomocysteinemia, and thereby the risk for
  various health complications.
• Folic Acid antagonists
• Aminopterin and amethopterin (also called as
  methotrexate) are structural analogues of folic
  acid. They competitively inhibit dihydrofolate
  reductase and block the

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Vitamin B12 (cobalamin)

• Functions
• Works with folate to make RBCs
• In many body chemicals and cells
• Helps body use fatty acids/amino acids

• Sources
• Animal products
• Meat
• Fish
• Poultry
• Eggs
• Milk, other dairy

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B12 Pathways
L-MMCoA
SCoA
Methyl transfers (1C metabolism)
Met
S-AdMet
ATP
S-AdHC
HC
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Biotin

• Functions
• Produces energy
• Helps body use proteins, carbs, and fats from
  foods

• Sources
• Wide variety of foods
• Eggs
• Liver
• Wheat germ
• Peanuts
• Cottage cheese
• Whole grain bread

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• Recommended dietary allowance (RDA)
• A daily intake of about 100-300 mg is recommended
  for adults. In fact, biotin is normally
  synthesized by the intestinal bacteria. However ,
  to what extent the synthesized biotin contributes
  to the body requirements is not clearly known.
• Dietary Sources
• Biotin is widely distributed in both animal and
  plant foods. The rich sources are liver , kidney
  , egg yolk, milk, tomatoes grain etc.

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• Deficiency symptoms
• The symptoms of biotin deficiency include anemia
  , loss of appetite, nausea, dermatitis, glossitis
  etc. Biotin deficiency may also result in
  depression , hallucinations, muscle pain and
  dermatitis.

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Pantothenic Acid

• Helps produce energy
• Helps the body use proteins, fat, and carbs from
  food

• Sources
• Found in almost all foods
• Meat, poultry, fish
• Whole grain cereals
• Legumes
• Milk
• Fruits, veggies

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• Recommended dietary allowance (RDA)
• The requirement of pantothenic acid for humans is
  not clearly known. A daily intake of about 5-10
  mg is advised for adults.
• Dietary sources
• Pantothenic acid is one of the most widely
  distributed vitamins found in plant and animals.
  The rich sources are egg, liver , meat , yeast ,
  milk etc.

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Vitamin C

• Functions
• Helps produce collagen (connective tissue in
  bones, muscles, etc)
• Keeps capillary walls, blood vessels firm
• Helps body absorb iron and folate
• Healthy gums

• Heals cuts and wounds
• Protects from infection, boosts immunity
• Antioxidant
• Sources
• Citrus fruits
• Other fruits, veggies

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Biochemical functions

• Most of the function of vitamin C are related to
  its property to undergoes reversible oxidation
  reduction.
• Collagen formation vitamin C plays the role of a
  coenzyme in hydroxylation of proline and lysine
  while protocollagen is converted to collagen. In
  this way, Vitamin C is necessary for maintenance
  of normal connective tissue and wound healing
  process.

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• Bone formation vitamin C is required for bone
  formation.
• Iron and hemoglobin metabolism Ascorbic acid
  enhances iron absorption by keeping it in the
  ferrous form. This is due to reducing property of
  Vitamin C. it help in the formation of ferritin
  (storage form of iron) and metaboilzation of iron
  from ferritin. Vitamin C is useful in the
  reconversion of methemoglobin to hemoglogin. The
  degradation of hemoglobin to bile pigments
  requires ascorbic acid.

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• Tryptophan metabolism vitamin C is essential for
  the the hydroxylation of tryptophan to
  hydroxytryptophan in the the synthesis of
  serotonin.
• Tyrosine metabolism ascorbic acid is required
  for the oxidation of p-hydroxyphenylpyruvate to
  homogentisic acid in tyrosine metabolism.
• Folic acid metabolism Ascorbic acid is involve
  in the formation of the active form of folic
  acids. Also involved in maturation of
  erythrocytes.

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• Peptide hormone synthesis many peptide hormone
  synthesis require vitamin C.
• Synthesis of corticosteroid hormones vitamin C
  is necessay for the hydroxylation reactions in
  the synthesis of corticosteroid hormones.
• Sparing action of other vitamins asorbic acid is
  a strong antioxidant. It spares vitamin A,
  vitamin E and some B-complex vitamins from
  oxidation.

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• Immunological function vitamin C enhances the
  synthesis of immunoglobulins (antibodies) and
  increses the phagocytic action of leucocytes.
• Prevention action on cataract vitamin C reduces
  the risk of cataract formation.
• Preventive action on chronic diseases as an
  antioxidant, vitamin C reduces the risk of
  cancer, cataract, and coronary heart diseases.

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Recommended dietary allowance.

• About 60 to 70 mg vitamin C intake per day will
  meet the adult requirement. Additional intakes
  (20-40) are recommended for women during
  pregnancy and lactation.

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Dietary sources

• Citrus fruits, gooseberry, guava, green
  vegetables (cabbage, spinach) tomatoes, potatoes
  (particularly skin) are rich in ascorbic acid.
• Milk is poor source of vitamin C.

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Deficiency symptoms

• The deficiency of ascorbic acid result in the
  Scurvy. This disease is characterized by spongy
  and sore gums, loose teeth, anemia, swollen
  joints, fragile blood vessels, decreased
  immunocompetence, delayed wound healing, sluggish
  hormonal function of adrenal cortex and gonads,
  haemorrage, osteoporosis etc.

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What are minerals?

• Regulate body processes
• Give structure to things in the body
• No calories (energy)
• Cannot be destroyed by heat

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Categories of minerals

• Major minerals
• Calcium
• Phosphorus
• Magnesium
• Electrolytes (sodium, chloride, potassium)

• Trace minerals
• Chromium
• Copper
• Flouride
• Iodine
• Iron
• Manganese
• Selenium
• Zinc

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Calcium

• Bone building
• Muscle contraction
• Heart rate
• Nerve function
• Helps blood clot

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Phosphorus

• Generates energy
• Regulate energy metabolism
• Component of bones, teeth
• Part of DNA, RNA (cell growth, repair)
• Almost all foods, especially protein-rich foods,
  contain phosphorus

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Magnesium

• Part of 300 enzymes (regulates body functions)
• Maintains cells in nerves, muscles
• Component of bones
• Best sources are legumes, nuts, and whole grains

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Electrolytes

• Chloride
• Fluid balance
• Digestion of food, transmits nerve impulses
• Potassium
• Maintains blood pressure
• Nerve impulses and muscle contraction
• Sodium
• Fluid balance
• Muscles relax, transmit nerve impulses
• Regulates blood pressure

96
Electrolytes

• Sources
• Salt (sodium chloride)
• Fruits, veggies, milk, beans, fish, chicken, nuts
  (potassium)

97
Iron

• Part of hemoglobin, carries oxygen
• Brain development
• Healthy immune system
• Sources
• Animals (heme) vs. plants (non-heme)
• Better absorbed from heme
• Consume vitamin C with non-heme
• Fortified cereals, beans, eggs, etc.