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biochemistry water soluble vitamiins.ppt
- 1. Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods By Supartono, Nutrition and Health Education Specialist FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS
- 2. WATER SOLUBLE VITAMINS Vitamins B and C • Functions • Effects of deficiency • Sources • Properties • RDA
- 3. M.A.Calvey/Vitamins 2006 3 VITAMINS • “VITAMIN” means “vital for life” • VITAMINS are *Micronutrients which are necessary for everyday healthy functioning of the body * Nutrients required in very small amounts - mg or µg
- 4. MACalvey/Teachnet/Vitamins 2006 4 VITAMINS - Two main categories Water soluble B C Fat Soluble A D E K
- 5. MACalvey/Teachnet/Vitamins 2006 5 Water soluble • Cannot be stored in body - regular supply needed • Excess is excreted in urine - no danger of toxic levels • Unstable to heat and light, leach into cooking liquids Fat Soluble • Can be stored in body - regular supply not needed • Can accumulate to toxic levels if large amounts ingested • Fairly stable at normal cooking temperatures
- 6. MACalvey/Teachnet/Vitamins 2006 6 Vitamin B1 - Thiamine Functions • Essential for release of energy from carbohydrates • Necessary for appetite and good health • Needed for normal functioning of nervous system Deficiency • Fatigue, depression, irritability • Beri-beri - disease of nervous system Common in countries where polished rice is staple food
- 7. MACalvey/Teachnet/Vitamins 2006 7 Vitamin B1 - Thiamine Sources Meat and offal Oatmeal, breakfast cereals Wheatgerm Fortified white flour Milk Eggs Vegetables
- 8. MACalvey/Teachnet/Vitamins 2006 8 Vitamin B1 - Thiamine Properties • Water soluble • Destroyed by high temperatures • Destroyed by alkalis • Lost by milling flour, leaching into cooking liquids and in thawing frozen food RDA 1mg per day - Requirement increases with energy expenditure
- 9. MACalvey/Teachnet/Vitamins 2006 9 Vitamin B2 -Riboflavin Functions • Metabolism of carbohydrates, proteins and fats • Growth, repair, development of body tissues - healthy skin, eyes and tongue • The principal growth promoting factor in the vitamin B complex Deficiency • Loss of appetite • Swollen tongue, cracked lips, eye infection, dermatitis
- 10. MACalvey/Teachnet/Vitamins 2006 10 Vitamin B2 -Riboflavin Sources Offal Milk Cheese Eggs Yeast extracts Green Vegetables
- 11. MACalvey/Teachnet/Vitamins 2006 11 Vitamin B2 -Riboflavin Properties • Water soluble • Unstable at high temperatures • Destroyed by alkalis • Light sensitive RDA 1 - 1.5 mg per day
- 12. MACalvey/Teachnet/Vitamins 2006 12 Vitamin B -Niacin (Nicotinic acid) Functions • Metabolism of carbohydrates, proteins and fats • Needed for normal functioning of nervous system Deficiency • Fatigue, depression, irritability • Beri-beri - disease of nervous system Common in countries where polished rice is staple food
- 13. MACalvey/Teachnet/Vitamins 2006 13 Vitamin B -Niacin (Nicotinic acid) Sources Meat, Offal Yeast extracts Yeast Bran, wheatgerm, flour Some pulses, dried fruit
- 14. MACalvey/Teachnet/Vitamins 2006 14 Properties • Water soluble • Stable to heat • Fairly stable to acids/alkalis • 80 -90% loss in milling *RDA 15 - 20mg per day Vitamin B -Niacin (Nicotinic acid) *Related to protein intake
- 15. MACalvey/Teachnet/Vitamins 2006 15 Vitamin B6 -Pyridoxine Functions • Protein metabolism • Involved in formation of haemoglobin, hormones and structural proteins • Healthy development of nervous system Deficiency • Tiredness and Fatigue, irritability • Premenstrual tension • Infants may suffer convulsions if there is deficiency
- 16. MACalvey/Teachnet/Vitamins 2006 16 Vitamin B6 -Pyridoxine Sources Meat Offal Eggs Yeast extracts Fish Cereals
- 17. MACalvey/Teachnet/Vitamins 2006 17 Properties • Water soluble • Reasonably heat stable • Sensitive to high temperatures, oxygen, milling and processing RDA 2mg per day Vitamin B6 -Pyridoxine
- 18. MACalvey/Teachnet/Vitamins 2006 18 Vitamin B12 - (Cyano) Cobalamin Functions • Red blood cell formation • Nervous system - maintains myelin sheath around nerves • Helps treat pernicious anaemia Deficiency • Pernicious anaemia • Nerve degeneration
- 19. MACalvey/Teachnet/Vitamins 2006 19 Vitamin B12 - (Cyano) Cobalamin Sources Meat, Offal Fish Cheese No B12 in plant foods - Vegans, vegetarians risk of deficiency
- 20. MACalvey/Teachnet/Vitamins 2006 20 Properties • Water soluble • Heat stable up to 100°C • Affected by strong acids/alkalis • Affected by light RDA 3-4 µg per day Vitamin B12 - (Cyano) Cobalamin
- 21. MACalvey/Teachnet/Vitamins 2006 21 Vitamin B -Folic Acid Functions • Red blood cell formation • Essential for synthesis of DNA and RNA • Development of brain, spinal cord and skeleton in foetus • Reduces risk of neural tube defects e.g. spina bifida • May play role preventing heart attacks, strokes and cancer Deficiency • Fatigue in mild cases • Anaemia in severe cases • Neural tube defects Important to take folic acid prior to conception and vital during first 3 months pregnancy
- 22. MACalvey/Teachnet/Vitamins 2006 22 Vitamin B -Folic Acid Sources Offal Fortified cereals Green leafy vegetables Potatoes bread Milk Wheatgerm
- 23. MACalvey/Teachnet/Vitamins 2006 23 Properties • Water soluble • Unaffected by acids • Sensitive to light and oxidation RDA 300 µg per day More during pregnancy Vitamin B -Folic Acid
- 24. MACalvey/Teachnet/Vitamins 2006 24 Vitamin C -Ascorbic Acid Functions • Formation of connective tissue, collagen • Critical to immune system • Helps absorption of iron • Prevents scurvy • Promotes healing of wounds and healthy blood vessels • Acts as antioxidant, protects HDL cholesterol Deficiency • Weakening of connective tissue • Susceptibility to infection • Incomplete iron absorption • Delayed healing of wounds
- 25. MACalvey/Teachnet/Vitamins 2006 25 Vitamin C -Ascorbic Acid Sources Rosehips, blackcurrants, green peppers, kiwi, citrus fruits, strawberries, spinach, cabbage, broccolli
- 26. MACalvey/Teachnet/Vitamins 2006 26 Properties • Water soluble • Destroyed by alkalis, dry or moist heat and enzymes • Sensitive to light and oxygen • Acts as an antioxidant RDA 30-60 mg per day Vitamin C -Ascorbic Acid Least stable of all vitamins
- 27. Deficiencies • Rickets (children and vitamin D) • Osteoporosis/osteomalacia (vitamin D) • Scurvy (vitamin C) • Night blindness (vitamin A) • Beriberi (thiamin)
- 29. What are minerals? • Regulate body processes • Give structure to things in the body • No calories (energy) • Cannot be destroyed by heat
- 30. Categories of minerals • Major minerals – Calcium – Phosphorus – Magnesium – Electrolytes (sodium, chloride, potassium) • Trace minerals – Chromium – Copper – Flouride – Iodine – Iron – Manganese – Selenium – Zinc
- 31. Calcium • Bone building • Muscle contraction • Heart rate • Nerve function • Helps blood clot
- 32. 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
- 33. Magnesium • Part of 300 enzymes (regulates body functions) • Maintains cells in nerves, muscles • Component of bones • Best sources are legumes, nuts, and whole grains
- 34. 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
- 35. Electrolytes • Sources: – Salt (sodium chloride) – Fruits, veggies, milk, beans, fish, chicken, nuts (potassium)
- 36. 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.