12.2 Vitamins chapter 19(4th ed.); chapter 17(3rd ed.) MICRONUTRIENTS Vitamins are nutritionally important organic compounds Often coenzymes or cofactors for enzyme function Vitamins form biochemically through the life processes of the plants and animals we eat Plants and animals synthesize vitamins Originally it was thought these necessary compounds were all amines Since they were vital to our health they became known as “vital amines”, ie vitamines When it was discovered that some were not amines, ie not ' ines', the name was changed to vitamins The fat - soluble vitamins are much more soluble in fats, hydrocarbons and similar solvents than in water Vitamins A, D, K, E Water- soluble vitamins are much more soluble in water than in 'organic' solvents C, B complex (B1,2,3,6,12), Pantothenic acid(B5), Biotin(B7), Folate(B9) Vitamin Requirements Name(Letter) Water-Soluble Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic acid (B5) Pyridoxine (B6) Biotin (B7) Folic acid (B9) Cobalamin (B12) Ascorbic acid RDI 1.5 mg 1.7 mg mg 10 mg mg 0.3 mg 0.4 mg µg 60 mg Vitamin Requirements Name(Letter) RDI Oil-soluble Retinol (A) Calciferol (D) Tocopherol (E) Phylloquinone (K) 5000 IU 400 IU 30 IU 70 µg Vitamin levels in foods or supplements are sometimes stated in Retinol Equivalents (RE's) or in International Units (IU's) RE's and IU's represent not only the quantity of the vitamin itself, but the total amount of the vitamin and its physiological equivalents that can be converted into or used as the vitamin Eg for Retinol: IU = RE = 1µg (= 6µg carotene) or 10µg calciferol = 400 IU vit.D Free Radicals - the Metabolic Oxidizers Free radical = unpaired electron ∴very reactive OH OH OH OH Oxygen radicals: Hydroxy (HO•) / Peroxy (HOO•) An antioxidant is a chemical so easily oxidized itself that it protects others from oxidation OH and / or Double Bond eg Vitamin A Phenol eg Vitamin E or C Repel the Enemy ! Phytochemicals - non-nutrient compounds, found in plant-derived foods, that have biological activity in the body Some categories: Antioxidants (anti-aging/cancer/heart disease?) catechins (berries, green/black tea), lycopene (tomatoes,watermelon), bioflavanoids (citrus fruit, grapes), coenzyme Q (nuts,oils) Estrogen mimics (∴cancer inhibitors?) indoles (broccoli, cauliflower), isoflavones (legumes), lignans & omega-3- fatty acids For Interest Only - mostly - Coenzyme Q - 'promoted' to a Vitamin? O CH3O CH3 CH3 CH3O O C H2 C H C H2 H 10 A vital 'transport agent' in the use of oxygen to generate energy, especially in the heart muscle Supplements aid in many forms of heart disease, gum disease, BUT >> slows Parkinsons/Alzheimers/ aging, relieves allergies, boosts athletic performance and immunity, aids weight loss ?! Formation of Vitamin D Squalene (Cod Liver Oil) Solar Radiation HO 7-dehydrocholesterol, occurs in the skin CH2 HO Cholecalciferol (Vitamin D3) Vitamin A from β−Carotene Lycopene = red pigment in tomatoes, red grapefruit, watermelon Plant Pigments = Potent Antioxidants Almost 2000 known plant pigments >800 flavonoids, ~450 carotenoids and ~150 anthocyanins Red(lycopene) – tomatoes, pink/red grapefruit, watermelon, guava, red peppers Red/Blue/Purple(anthocyanins) – red/blue grapes, blue-/straw-/raspberries, beets, cherries, egg plant, plums, red cabbage Orange(carotene) – squash, pumpkin, yams, carrots, mango, cantaloupe Colour your Nutritional World ! Plant Pigments = Phytochemicals Orange/Yellow(cryptoxanthin) – peach, orange, nectarine, papaya Yellow/Green(lutein, zeaxanthin = especially good for health of eyes) – corn, cucumber skins, yellow/green peppers, green beans/peas, spinach, honeydew melon, kiwi, romaine lettuce, Red, Yellow or Green – It’s all a GO ! Had your ORAC Foods Today ? high Oxygen Radical Absorbance Capacity foods – the top 15(for ~100g/3.5oz) prunes raisins blueberries stawberries raspberries plums oranges red grapes cherries 5770 2830 2400 1540 1220 949 750 739 670 kale spinach sprouts broccoli beets red pepper corn eggplant carrot 1770 1260 980 890 840 710 400 390 210 For Interest Only - not responible for - Too Much Broccoli ! Two women with diseases characterized by abnormal blood clotting did not improve when they were given Warfarin When questioned about their diets, one woman reported that she ate at least a pound of broccoli every day, and the other ate broccoli soup and a broccoli salad every day When broccoli was removed from their diets, warfarin became effective in preventing the abnormal clotting of their blood Because broccoli is high in vitamin K, these patients had been getting enough dietary vitamin K to compete with the drug, thereby making the drug ineffective Eat polar bear liver sparingly, 30 grams contain 450,000 IU of retinol! Continued ingestion causes peeling of the skin from head to foot The Inuit discard this valuable meat It is quite likely that some early Arctic explorers died from eating their sled dogs in an attempt to survive Vitamin O - the next miracle supplement! Recipe: Take 8oz water, add a pinch of salt, bubble in oxygen/(air?) for 15 seconds then sell for $20(US) + shipping/handling Or maybe you would like to visit an 'oxygen bar'? Get fined for US$400,000 (for 'fraudulent claims'), change the wording and keep on selling To-date an estimated million bottles have been sold! Check out the ‘Net’ under ‘vitamin O’ eg ~first 10 entries on ‘Yahoo’ or ‘Google’