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what are fat soluble vitamins
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What are the water soluble vitamins
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charateristics of fat souluble vitamins
- fat or oily part of foods
- insoluble in water
- absorption enchaced by fat
- require bile
- absorbed into lymph
- stored in liver or adipose tissue
- needed in periodic doeses
- more likey to be toxic
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characteristics of water soluble vitamins
- absorbed into blood
- excreted by the kidneys
- needed in frequent small doses
- less likely to be toxic
- more likely to be destroyed by air, light, nad heat.
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Vitamin A
- Retinol- fully performed vit A
- beta carotene- precurser or pro vitamin. converted to active form of vitamin in the body
- converted to vit A in the liver
- pigment in yellow and green plants
- ornages
- antiozidant funtion
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Vit A food Souces
- Animal sources
- butter, cream-- milk fat
- egg yolk
- liver
- Beta Carotene
- Green Leafy veggies
- spinach
- broccoli
- greens
- Yellow or oranges veggies and fruits
- Carrots
- Sweet Potatoes
- Apricots
- Cantalope
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Functions of Vit A
- Vision
- Tissue strength- maintence of
- epithelial cells, mucous membranes, cell membranes- antioxidant funtion
- Bone growth
- Immune function.
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Vit A deficiencies
- night blindness- nyctalopia
- xerophthalmia- dry cornea, blindness- major cauase of world blindness
- increased risk of infection
- keratinzed skin- rough and dry
- dry mucous membranes
- malabsorption
- contributes to iron def
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Vit A toxicity
- liver damage
- hypercalcemia and osteoporosis
- cheilosis
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Accutane!
- is linked to birth defects!
- miracle drug for acne
- contains performed Vit A
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Stability Vit A
- unstable to heat
- unstable to air
- cook quickly with small amt of water and cover
- destroyed in rancid and wilted veggies
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Vit D
- sunlight vit!
- sunlight converts percursor in the skin to active form
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Vit D food sources
- Fortified milk and dairy products
- enriched cereals and grains
- liver
- eggs
- fatty fish- cod liver oil- 1tsp provides 100% DRI for Vit D and A
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Vit D functions
- absorption of calcium and phosphorous
- promotes bone and teeth mineralization
- tumor suppressant- may help prevent certain cancers
- help regulate BP
- may reduce the risk of certain auto immune diseases
- helps with SAD- seasonal affective disorder
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Def of Vit D
- bone pain and loss
- children- rickets
- adults- osteomalacia
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who is at risk for def?
- eldery- ability of body to produce vit impaired
- elderly in long term care
- children- dec time outside, reduced intake of milk
- people with limited sun exposure
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DRA for Vit D
- 800 IU
- 1mcg of vit D= 40 IU in the diet
- 1-13 yrs- 600 IU 15mcg
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Vit E- tocpherol
Food sources
- veggies oils
- nuts- 1/4 cup almonds supplies 100% DRI
- widely distributed in foods
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Vit E functions
- antioxidants
- prevents cell damage
- protects red blood celss
- works with selenium
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NON functins of Vit E
- does not cure infertility
- does not enhance sexual performance
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Def of Vit E
- supplements not advised
- breakdown of red blood cells- hemolytic anemia
- neurological symptoms
- toxicity
- rare
- inhibits clotting action of vit k. risk if taking coumadin
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Vit K- phylloquinone Sources
- green leafy veggies
- synthesized from bacteria in the bowel
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Vit K- phylloquinone function
- blood clotting
- necessary for the formation of prothrombim- clotting factor
- people taking coumadin-blood thinner- need to maintain consistent levels of vit K
- bone development
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Vit K stability
- sensitive to light
- meicinal form stored in brown bottle
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Vit C- Asorbic acid
Food Sources
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functions of Vit C
- tissue building- intracellular cement
- teeth, bones, carilage
- connective tissue, collagen
- cell membranes and vessel walls
- wound healing
- metabolism- increases absorption of iron
- antioxidant- protects cell membranes
decreased risk of CVD, Cancer, Neurodegenerative disease
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Vit C Def
- Scurvy
- brusing, internal bleeding, rupture of small blood vessels
- bleeding gums
- loose teeth
- arthalgias- generalized pain
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requirements of Vit C
- 90-100 mg/day 6oz OJ
- 200-400 max safe amt
- increased requirement for:
- smokers, pregnant, lactating mothers, wound healing
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Toxicity of Vit C
- doses over 500 mg are largely excreted
- mega doses can lead to:
- renal stones, diarrhea, sickle cell crisis, blood dyscrasias, rebound scurvy after supp is stopped.
- chewable tabs destructive to teeth
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