Chapter Six – Part 1
The Water
Soluble
Vitamins
NUT SCI 142 © Spring 2005
Karen Lacey, MS, RD, CD
I. Overview - History



100 years ago first discovered “vitamin”
Deficiency diseases – since early times
– Scurvy (Vitamin C) – 1700’s
– Rickets (Vitamin D) – 1600’s
– Pellegra (Niacin) – 1700’s
More recent research
– Role in preventing chronic diseases
– Antioxidants
– Controversy
A. Key concepts


Provide NO energy
Facilitate body processes and reactions that are
“VITAL”
–
–
–
–
–

Promote growth and reproduction
Healthy nerves and skin
Build bones, teeth and blood
Heal wounds
Help release energy from foods
Large amounts can be dangerous
B. Categories

WATER SOLUBLE (9)
– Thiamin (B1)
– Riboflavin (B2)
– Niacin (B3)
– Folate (folic acid)
– Vitamin B6
– Vitamin B12
– Pantothenic Acid
– Biotin
– Vitamin C (ascorbic
acid)

FAT SOLUBLE (4)
–
–
–
–
Vitamin A
Vitamin D
Vitamin E
Vitamin K
1. Thiamin


Roles
– Coenzymes in
releasing energy
(especially
carbohydrates)
– Nerve function
DRI
– 1.1 to 1.2 mg
– Based on calories


Severe Deficiency
– “beriberi”
– Extreme muscle
wasting, paralysis and
heart failure
– Mental confusion
Mild Deficiency
– Mimics other
conditions
– Vague, HA, fatigue,
fever etc
Thiamin in Foods


No one food meets daily needs
Wide variety of foods
–
–
–


Pork and ham family
Whole-grain and enriched foods
Nuts and Legumes
Losses with boiling
Little to none in “junk” foods that are high
in carbohydrates
2. Riboflavin


Roles
– Coenzymes in
releasing energy
– Helps prepare fats
and amino acids for
breakdown
– Healthy skin and
eyes
DRI
– 1.1 to 1.3 mg

Deficiency
– Rare
– No disease;
symptoms
– Skin problems
around nose and
mouth
– Eye problems
Riboflavin in Foods





Milk and milk products (1/2)
Meats
Whole-grain and enriched foods
Leafy green vegetables
Destroyed by UV sun and
fluorescent light and irradiation
3. Niacin


Roles
– Coenzymes in
releasing energy
– Healthy skin, nerves
and digestive system
Deficiency
– “pellegra”
– Skin rash
– 4 “D’s” Diarrhea,
Dermatitis, Dementia
and Death



DRI
– 14 to 16 mg NE
NE = niacin equivalent
– Tryptophan can be
converted to niacin
– 60 mg = 1 mg niacin
Drug to lower “LDL”
– High doses (500 mg)
– Side effects
Niacin in Foods
Eggs, meat, poultry and fish
 Whole-grain and enriched
breads and cereals
 Nuts
 Legumes

4. Folate (folic acid, folacin)

Roles
–
–
–
–
–
Coenzyme
DNA synthesis
Red blood cell
formation
Protein metabolism
New cell division

DRI
–

400 ug
Deficiency
–
–
–
Neural tubal defect
Anemia
Increase risk of
cancers and heart
disease
Folate in foods
Fresh vegetables
 Legumes
 Fruits; especially citrus
 Seeds
 Whole-grain, enriched and fortified
foods

5. Vitamin B 6

Roles
–
–
–
Protein and fat
metabolism
Antibodies and red
blood cells
Requirement
proportional to
protein intake

Roles (cont)
–
–

Converts tryptophan
to niacin
May help prevent
heart disease –
decrease
homocysteine
DRI
–
1.3 mg
Vitamin B 6 (cont)

Deficiency
–
–
–
–
–
If eat a poor diet when
needs are higher (ex.
pregnancy)
Alcohol; increase loss
TB drug binds with
vitamin
Weakness, impaired
immune function
Increase risk of heart
disease

Toxicity (2000 x DRI)
–
–
–
–
–
–
Unique for B vitamins
Damage to nervous
system
Numbness and
weakness
Depression, fatigue
HA
Does not treat PMS
Vitamin B6 in Foods
Meat, poultry and fish
 Shellfish
 Whole-grain breads and cereals
 Green leafy vegetables
 Legumes
 Fruits

6. Vitamin B 12
Roles
– Maintains sheaths that
surround and protect nerves
– Works with folate to make red
blood cells
 DRI
– 2.4 ug

Vitamin B 12 Deficiency
WHAT




Pernicious anemia
Large, immature blood
cells
Paralysis of nerves and
muscles; permanent
Folic acid corrects anemia
but not the nerve and
muscle damage
WHO



Strict Vegans
Intrinsic factor
Elderly (atrophic
gastritis)
Vitamin B12 Sources

Animal Foods
– Meat, poultry and
fish
– Milk and dairy
products
– Cheese
– Eggs

Other
– Fortified soy
beverages
– Fortified cereals
– Supplements
– B 12 injections
7. Vitamin C


Roles
– Production and maintenance of
collagen (connective tissue in
bones, teeth, skin and tendons)
– Wound healing
– Release of stress hormones
– Antioxidant
DRI
– 75-90 mg (increase if smoke)
Vitamin C (cont)

Deficiency
– Scurvy
– Small cell anemia
– Frequent infections
– Bleeding gums and
loose teeth
– Poor wound
healing
– Rough skin

Toxicity (10 x DRI)
– Nausea, diarrhea
– Abdominal
cramps
– Kidney stones
– Headache
– Fatigue
ANTIOXIDANTS
(Vit C, E & beta-carotene)

Free radicals (unstable
oxygen compounds)
– Smoking
– Sunlight
– Chemical reactions
in body
– Environmental
pollution


Cause damage
– Enzymes
– Cell membrane
– DNA
– Oxidized LDLcholesterol
Antioxidants
– Donate O2 to make
stable