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Vitamins and Your Health

Vitamins and Your Health. Unit 20. Vitamin Facts. Vitamins Chemical substances that perform specific functions in the body Essential nutrients Two basic types: Water soluble (B-complex, C) Fat soluble (D,E,K,A). 14 Known Vitamins. Deficiency and Excess. Water soluble vitamins

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Vitamins and Your Health

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  1. Vitamins and Your Health Unit 20

  2. Vitamin Facts • Vitamins • Chemical substances that perform specific functions in the body • Essential nutrients • Two basic types: • Water soluble (B-complex, C) • Fat soluble (D,E,K,A)

  3. 14 Known Vitamins

  4. Deficiency and Excess • Water soluble vitamins • Only B12 can be stored in the body, all others become deficient in weeks to months if not consumed • Niacin, B6, choline, and C cause ill effects if consumed in excessive amounts

  5. Deficiency and Excess • Fat soluble vitamins • Stored in body fat, liver, other parts of the body • Deficiencies take longer to develop • Excess can build up in fat

  6. Some substances sold as vitamins are not vitamins Bogus Vitamins

  7. What Do Vitamins Do? • Many vitamins are coenzymes • Coenzymes • Chemical substances that activate specific enzymes that increase the rate of chemical reactions in the body, such as breakdown of energy nutrients, or building body tissues

  8. Recommended Intakes • Dietary Reference Intakes (DRIs) • To prevent deficiency and chronic disease • Recommended Dietary Allowances (RDAs) • When data exist for set standards • Adequate Intakes (AIs) • When data are insufficient for set standards

  9. Thiamin

  10. Thiamin

  11. Riboflavin

  12. Riboflavin

  13. Niacin

  14. Niacin

  15. Vitamin B6

  16. Vitamin B6

  17. Folate

  18. Folate

  19. Vitamin B12

  20. Vitamin B12

  21. Biotin

  22. Biotin

  23. Pantothenic Acid

  24. Pantothenic Acid

  25. Vitamin C

  26. Vitamin C

  27. Choline

  28. Choline

  29. Vitamin A

  30. Vitamin A

  31. Beta-Carotene

  32. Beta-Carotene

  33. Vitamin E

  34. Vitamin E

  35. Vitamin D

  36. Vitamin D

  37. Vitamin K

  38. Vitamin K

  39. Folate: 400 mcg/day folic acid before and early during pregnancy reduces neural tube defects Reduces risk of dementia and certain cancers Avoiding Vitamin Deficiencies

  40. Key Terms • Dementia • A usually progressive condition (such as Alzheimer’s disease) marked by development of memory impairment and inability to use or comprehend words or to plan and initiate complex behaviors

  41. Avoiding Vitamin Deficiencies • Adequate Vitamin A intake: • Prevents some forms of blindness • Reduces severity of measles and other infectious diseases • Used to treat skin for acne, wrinkles, and liver (aging) spots

  42. Avoiding Vitamin Deficiencies • Vitamin D (“sunshine vitamin”) • Facilitates calcium utilization • Helps reduce chronic inflammation, which reduces risks of diabetes, cardiovascular disease, multiple sclerosis, certain cancers, and rheumatoid arthritis

  43. Key Terms • Chronic inflammation • Low-grade inflammation that lasts weeks or years • Inflammation • First response of the body’s immune system to infection or irritation • Triggers release of substances that promote oxidation and other harmful reactions

  44. Recommended Vitamin D Intake • Recommended intake levels for vitamin D are expected to increase • Currently, for adults: 200 IU/day • 800 IU/day is associated with lowered risks • Sources: • Direct sunlight exposure • Fortified foods, supplements

  45. Fortified with Vitamin D

  46. Vitamin D and Sunlight • Exposing the whole body to direct sunlight for 10-15 min generates 20,000 IU vitamin D • Highest in light-skinned people • Body stops producing vitamin D when adequate amounts have been produced

  47. Vitamin D and UV Light • Vitamin D status is lower in areas where sunlight is indirect or weak (e.g. Russia)

  48. Antioxidant Vitamins • Antioxidants • Chemical substances that prevent or repair damage to cells caused by exposure to free radicals • Includes beta-carotene, vitamin E, vitamin C • Found in fruits, vegetables, whole grains

  49. Key Terms • Free radicals • Chemical substances (usually oxygen or hydrogen) that are missing an electron • Absence of an electron makes the substance reactive and prone to oxidizing nearby atoms or molecules by stealing an electron from them • Damages DNA, cell membranes, and other cell components

  50. Key Terms • Beta-carotene is a precursor of vitamin A • Precursor (provitamin) • In nutrition, a nutrient that can be converted into another nutrient

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