Introducing Vitamins

• First defined in 1912

– Polish chemist Casimir Funk coined the term
vitamine (vita = necessary for life; amine = a type
of nitrogen-containing substance) after
discovering a substance [now known as thiamin]
in an extract made from rice bran
• Term later modified to vitamin (not all are
amines)
• Complex organic compounds that regulate
certain metabolic processes
 Understanding Vitamins
• Vitamins are organic compounds essential in the diet
to promote normal functioning, growth, and
maintenance
Similar to Different to
macronutrients macronutrients
• Organic (carbon • Daily needs of vitamins are small
containing) (~1-2mg)
• Individual units (vs. long chains of
smaller units)
• Not a source of energy
…but play crucial roles in reactions
that extract energy from
macronutrients (coenzymes!)
 Sources of Vitamins
• Plants, animals, fungi [and even bacteria!] supply
natural forms of vitamins in our diets
– Microbiota produce certain vitamins (e.g., biotin, vit K)
that can be absorbed to some extent
• Vitamin supplements are another
source
• Not necessary to consume 100% of
every vitamin every day
– If healthy and follow an nutritionally
adequate diet, cells should contain a
supply of vitamins that can last for days
or years [depending on the vitamin]
 Bioavailability of Vitamins
• Amount actually available for use by the body
• When working with a client who has a vitamin
deficiency -- important for healthcare provider to
evaluate factors that may be affecting
bioavailability:
– Life-stage and nutrient status
– Changes to normal GI transit time
– Health conditions
– Food processing and preparation
– Sources of vitamin
 Vitamin Absorption
• Small intestine primary site
– Doesn’t absorb 100%; typically increases when
the body needs more
• Fat-soluble vitamins are chemically similar to
lipids, and found in fatty portions of food
– Fat digestion facilitates absorption (e.g., bile)
– Adding small am’t fat to low-fat foods (e.g., salad
dressing on raw vegetables; adding butter to
steamed broccoli) can enhance absorption
 Fat vs. Water-Soluble Vitamins
• Difference in solubility affects the way our body absorbs,
transports, and stores vitamins

• Fat-soluble: vitamin A, D, E, K • Water-soluble: B vitamins

• Intestinal cells absorb fat- and vitamin C
soluble vitamins (along with • Intestinal cells absorb right
dietary fat), package them into bloodstream
into lipoproteins --> release • Not stored in appreciable
to lymph system --> liver --> amounts, so needed
stored/re-packaged for regularly from diet
delivery to other tissues
• Excess accumulate in liver • Excess: kidneys can excrete
and fatty tissues (reserves in urine, so amount is
can last for weeks or months) regulated
 Vitamin Absorption
• Diseases that affect GI tract can reduce
absorption and lead to deficiencies
– E.g., cystic fibrosis – unable to digest fat properly
(b/c blockages in ducts); often develop
deficiencies of fat-soluble vitamins
• Some may benefit from taking large oral doses
to enable small amounts of vitamins to be
absorbed; in other cases injections may be
needed
 Enrichment and Fortification
• Enrichment (add back vitamins that were taken
our during refinement): helps protect from
developing deficiency diseases associated with
lack of thiamin, riboflavin, niacin, folate, iron
– Doesn’t replace vit E, B6, magnesium, several other
micronutrients, or fiber that were naturally present in
unrefined grain
• Fortify (add vitamins that weren’t originally
there): added particularly to flavored drinks
otherwise considered sources of empty kcal
– Some concerns re: consuming excessive amounts of a
few vitamins while reducing intake of others
 Vitamin Toxicity
• More not necessarily better
• When cells saturated with a vitamin, they contain all
they need and can’t accept additional amounts
– Continuing to take vitamin can produce toxicity disorder
(exposure to excess micronutrient or its by-products can
damage cells)
• Liver damage can also occur as a result of the intake of
toxic levels of some vitamins
• Most don’t need to be concerned unless they are
taking megadoses in supplement form, or large
amounts of fortified foods regularly
– Read labels carefully and talk to healthcare providers
– Taking supplement cannot make up for consuming a poor
diet
 Vitamin Deficiency
• Vitamin deficiencies usually result from inadequate
diets or conditions that increase body’s requirement
for vitamins (e.g., reduced intestinal absorption)
– Severe deficiencies uncommon in North America... but
many consume less than recommended amounts of fat-
soluble vitamins (A,D,E,K)
– Vulnerable populations at risk for deficiencies: alcoholism,
older adults, persons hospitalized for lengthy periods, ppl
consuming very-low-fat and poorly planned vegan diets,
eating disorder (anorexia nervosa), intestinal conditions
that interfere with vitamin absorption, rare metabolic
defects
 Water-Soluble Vitamins
• The B Vitamins (eight of them!)
– Originally thought to be one single compound, but
are actually many different compounds
-- Thiamin (B1) -- Vitamin B6
-- Riboflavin (B2) -- Folate (B9)
-- Niacin (B3) -- Vitamin B12
-- Pantothenic acid (B5)
-- Biotin (B7)
• Vitamin C
– Antioxidant, works with fat-soluble antioxidant
vitamin E (E quenches free radical and becomes a
free radical; C can stabilize it)
 Module 8 Learning Objectives
1. Introduce vitamins and describe the key features of
water vs. fat-soluble vitamins
2. List the major physiological functions of each
water-soluble vitamin
• Discuss DRIs and identify major food sources (&
any interactions)
• Discuss major symptoms and diseases
associated with deficiency and toxicity
 Water-Soluble Vitamins
• The B Vitamins (eight of them!)
– Originally thought to be one single compound, but
are actually many different compounds
-- Thiamin (B1) -- Vitamin B6
-- Riboflavin (B2) -- Folate (B9)
-- Niacin (B3) -- Vitamin B12
-- Pantothenic acid (B5)
-- Biotin (B7)
• Vitamin C
– Antioxidant, works with fat-soluble antioxidant
vitamin E (E quenches free radical and becomes a
free radical; C can stabilize it)
Five B-Complex Vitamins
• Thiamin (B1) • Pantothenic acid (B5)
• Riboflavin (B2) • Biotin (B7)
• Niacin (B3)
Thiamin (B1)
Thiamin (B1)
Reme
mbe
to ma r! TPP ne
Functions ke ac e
etyl C ded
oA

• Part of coenzyme TPP

– Necessary for breakdown of
CHO [to release energy]
– Participates in chemical
reaction that removes CO2
molecule from larger
compound

• Also needed for:

– Synthesis of neurotransmitters (e.g.,
acetylcholine; needed for muscle contraction)
Thiamin (B1)

• Thiamin needs
related to energy
requirements and
CHO intake,
therefore slightly
higher for men vs.
women
• Thiamin found in
small amounts in
many foods; if
person’s diet
supplies adequate
energy – generally
enough thiamin
Thiamin (B1)
First described in Chinese
writings over 4000 y ago, but not
Deficiency widespread until 19th century
when refined white rice became

(Beriberi) popular (removing bran removes

thiamin)

• Very little thiamin stored in body –

deficiency symptoms occur within a few
days
– Very week and poor muscular coordination
(deficient acetylcholine production)
• Body systems with high energy needs
deteriorate first (deficient glucose
metabolism)
– Digestive damage: diarrhea
– Muscle damage: muscle wasting and pain
– Nerve damage: disrupts coordination and
causes “pins and needles”
Thiamin (B1)

Deficiency
(Wernicke-Korsakoff Syndrome)
• Degenerative brain disorder associated with
thiamin deficiency
– Primarily alcohol-induced malnutrition b/c alcohol
reduces thiamin absorption and increases its excretion
• Signs: abnormal eye movements, staggering gait,
distorted thought process
• Resolves if eliminate alcohol and obtain thiamin
injections
– Without prompt treatment, permanent disability or
death
Riboflavin (B2)
Riboflavin (B2)

Functions
• Forms active
coenzyme FAD
– Glycolysis
– CAC
– ETC
• Important for break down of fatty acids
• Works as coenzyme during breakdown of
some AA
• Important for rbc formation
• Involved directly or indirectly in
converting folate, niacin, vitamin B6 and
vitamin K into their active forms
Riboflavin (B2)

• Milk is the best

source of
riboflavin in the
Canadian diet
• Light can
destroy it
– Store in opaque
packages;
paper or plastic
Riboflavin (B2)

“The precise magnitude of loss varies with the duration and

intensity of exposure. In a similar fashion, prolonged storage
of milk in clear bottles can result in riboflavin degradation.
Opaque plastic or cardboard containers provide modest
protection of milk that is stored on a grocery shelf exposed to
continuous fluorescent lighting. Thus, milk and milk products
should be protected against UV and fluorescent lighting;
otherwise significant amounts of riboflavin as well as vitamin
A (retinol), which is also susceptible to UV light, will be lost,
and food quality will deteriorate.”
Riboflavin (B2)

Riboflavin and light

• Best practice: store milk in opaque containers
• Organic milks marketed in glass
– Because of perception?
– Those interested in organic milks may also be
conscious of plastic waste and food contamination
– Glass is the only material that does not react with
food contents
• Both riboflavin and vitamin A are sensitive to
store lighting for prolonged periods
Riboflavin (B2)

Deficiency (ariboflavinosis)
• Overt deficiency rare (documented in
industrialized and developing nations)
– Most often accompanied by other nutrient
deficiencies (i.e., vitamin B6 and niacin)
• Signs and symptoms: – Chapped lips
– Cheilosis
– Fatigue (scaling/cracking
– Inflammation of mucous skin around
membranes that line corners of
mouth and throat mouth)
– Glossitis (swollen and – Dermatitis
sore tongue) (inflamm of skin)
– Eye disorders
Niacin (B3)
Niacin (B3)

Functions
• Forms active coenzymes
NAD, NADP; involved in
~200 reactions, inclu:
– Glycolysis
– CAC
– ETC

• Also needed to break down fatty acids and some AA

• Unique among B vitamins; body can synthesize it from AA

tryptophan (but need other nutrients as well [iron,
riboflavin, vitamin B6])
Niacin (B3)

• Precursor
tryptophan supplies
~1/2 niacin intake
• RDA is expressed as
niacin equivalents
(NEs)
– 1 NE = 1 mg of
niacin or 60 mg of
tryptophan
– …60mg of
tryptophan yields 1
mg niacin
Niacin (B3)
Rare in developed nations;
sometimes seen in alcoholism
Deficiency (Pellagra)
• Ppl at risk: alcoholism, anorexia
nervosa, rare disorders that
disrupt tryptophan metabolism
• Early signs/symptoms: poor
appetite, weight loss, weakness
• Later symptoms (pellagra)
include 4 D’s: Dermatitis
(“rough skin”), Diarrhea,
Dementia, Death
• Since other nutrients (iron,
riboflavin, vitamin B6) needed
to convert tryptophan to niacin,
deficiency in them contributes
to damage
Niacin (B3)
DRI UL: 35mg/day from
fortified foods, supplements,

Toxicity or medications
No evidence of toxicity
from dietary sources

• Megadoses of niacin may be prescribed to

reduce LDLc and increase HDLc
– Side effects: flushing of skin, tingling sensation in
hands/feet, GI upset, nausea / vomiting, liver
damage, high blood sugar levels, blurred vision
– Using statin along with niacin [to treat elevated
LDLc] not shown to reduce death from CVD
• April 2016 FDA withdrew approval of medications that
combine niacin with statin
Pantothenic Acid (B5)
Pantothenic Acid (B5)

Functions

• Component of CoA
[required to make
Acetyl CoA]
– Important for
breakdown of CHO,
fatty acids, AA
Pantothenic Acid (B5)

• Easily damaged:
– freezing, canning
will decrease
content
– processing and
refining grains
destroys ~40-75%
– cooking destroys
up to 50% in
meat and up to
80% in vegetables
Pantothenic Acid (B5)

Deficiency
• Virtually nonexistent in general population
– b/c wide distribution of PA in foods
• In research settings: irritability and
restlessness, fatigue, digestive disturbance,
sleep disturbance, numbness and tingling,
muscle cramps, staggered gait, low blood
glucose levels
Biotin (B7)
Biotin (B7)

Functions
• In coenzyme form
biotin participates in
chemical reaction that
adds CO2 to other
compounds
– Promotes synthesis of
glucose and fatty acids
– Breakdown of certain
AA

• Essential for regenerating oxaloacetate in CAC cycle

Biotin (B7)

No RDA (difficult to
estimate because some
biotin is produced by
bacteria in GI tract &
absorbed)

AI based on
extrapolation from
amount of biotin in
human milk
(most major nutrition
surveys do not report
biotin intake)
Biotin (B7)
Biotin (B7)

Deficiency
• Signs of biotin deficiency conclusively
demonstrated in individuals consuming raw egg
whites over long periods of time, and in patients
receiving total parenteral nutrition (TPN)
solutions that do not contain biotin
• Symptoms:
– Dermatitis (often appearing as red scaly rash around
eyes, nose, mouth)
– CNS abnormalities (depression, lethargy,
hallucinations, paresthesia of extremities)
• Infants with biotin deficiency experience
developmental delays
Thiamin (B1), riboflavin (B2), niacin (B3), pantothenic
acid (B5), and biotin (B7) are widespread in the food
supply, and overt deficiencies are rare in North
America. They are all incorporated into coenzymes
that metabolize CHO, PRO, FAT. High doses of
thiamin and riboflavin appear to be harmless, but
megadoses of niacin should be taken only under
medical supervision (no RDA, EAR, UL for
pantothenic acid or biotin).
 Water-Soluble Vitamins
• The B Vitamins (eight of them!)
– Originally thought to be one single compound, but
are actually many different compounds
-- Thiamin (B1) -- Vitamin B6
-- Riboflavin (B2) -- Folate (B9)
-- Niacin (B3) -- Vitamin B12
-- Pantothenic acid (B5)
-- Biotin (B7)
• Vitamin C
– Antioxidant, works with fat-soluble antioxidant
vitamin E (E quenches free radical and becomes a
free radical; C can stabilize it)
Vitamin B6, Folate (B9), Vitamin B12
• Function in close cooperation with each other
to help control:
– Homocysteine levels
– Support rbc synthesis
Vitamin B6
Vitamin B6

Functions
• Family of 3 compounds:
– Pyridoxine
– Pyridoxal
– Pridoxamine
• Convert vitamin forms to
primary B6 coenzyme
pyridoxal phosphate (PLP)

1. PLP facilitates reactions involved in amino acid

metabolism (inclu. conversion tryptophan to niacin);
transamination reactions that form nonessential
amino acids
Vitamin B6

Functions
2. PLP participates in
production of heme (iron-
containing portion of
hemoglobin – protein in rbc
that transport O2)
3. PLP converts a potentially
toxic amino acid
homocysteine to cysteine (a
nonessential amino acid)
– Functions in close cooperation
with vitamin B12 and folate; all
3 help control homocysteine
levels
Vitamin B6
Vitamin B6

Deficiency
1. AA trans and
deamination
• Without adequate B6,
all AA become
essential
• Neurotransmitter
synthesis affected
– Depression, headaches,
confusion, numbness
and tingling in
extremities, seizures
Vitamin B6

Deficiency
2. Anemia
– Low B6 causes deficiency in hemoglobin
synthesis (protein inside red blood cells that
carry O2)
– Red blood cells are small (microcytic) and pale
(hypochromic), O2 binding capacity is decreased
Vitamin B6
Hyperhomocysteinemia
Deficiency correlated with
occurrence of blood
3. Heart Disease clots, heart attacks,
Build up of homocysteine strokes (CVD)

Vitamin B6 breaks down

more prone to homocysteine (by
endothelial cell converting it to cysteine)
injury

inflammation

atherosclerosis
Vitamin B6

DRI UL: 100mg/day from fortified

foods and/or supplements

UL based on amount that will

Toxicity not cause nerve damage in the

majority of healthy people

Difficult to take in amounts for

toxicity from food sources

• Unlike most B vitamins, megadoses of B6 are

toxic (2-6g/day), causing severe sensory nerve
damage (peripheral neuropathy)
– Signs and symptoms: walking difficulties,
numbness of hands and feet (nerve damage
resolves when megadose is stopped)
Folate (B9)
Folate (B9)
Named for its best natural source –
green leafy vegetables (foliage)

Before folate can be More glutamates =

absorbed, all but one more work for your
glutamate needs to body to break down
be removed (by
enzymes in brush 1 DFE = 1 μg folate =
boarder of small 0.6 μg folic acid
intestine)

Found in supplements (100% bioavailable)

Found in foods (50% bioavailable)

Folate (B9)

Folate (B9)
• Folate refers to group of related compounds
that includes folic acid
– Folic acid refers specifically to synthetic form of
vitamin found in supplements (and added to
fortified foods)
• Currently nutrient databases and nutrition
labels do not express the folate content of
food in DFEs, which take into account different
bioavailabilities of folate sources
Folate (B9)

Folate (B9)
• Cells convert folate to group of folate-
containing coenzymes tetrahydrogolate (THF)
– THF accepts single-carbon group (e.g., CH3) from
one compound and transfers it to another
• … THF participates in many chemical reactions
involved in DNA synthesis and amino acid
metabolism
– As cells prepare to divide, they need THF to make
DNA
Folate (B9)

Functions
1. Essential for healthy embryotic development
2. THF needed to make DNA as cells divide (e.g., rbc)
3. THF can transfer CH3 group to vitamin B12, that then
transfers CH3 group to homocysteine, forming
methionine (this process recycles methionine)
– When B12 is not available, folate can’t be used
Folate (B9)
Folate (B9)

Deficiency
• Prevalence of low blood levels of folate
declined since introduction of folic acid
fortification [over 20y ago]
– <1% population is deficient in folate
• Risk deficiency increases during periods of
rapid growth (e.g., pregnancy, infancy,
childhood)
– Women able to become pregnant should take 400
mg of folic acid daily from fortified foods,
supplements, or both, in addition to consuming
food folate from a varied diet.
Folate (B9)

1. Neural Tube Defects Deficiency

• Pregnant woman has
increased requirement for
folate b/c DNA synthesis
and cell division is rapid
• Neural tube (forms in first
few wks after conception)
develops into brain and
spinal cord
– Anencephaly – brain
malformed or missing;
usually die shortly after
birth
– Spina bifida – spine does
not form properly, bones Prevalence of neural tube
fail to enclose spinal cord; defects declined ~30% since
often unable to use lower enrichment of foods with folic
extremity muscles
acid began in 1998
Folate (B9)

Deficiency
2. Megaloblastic Anemia (mega = large; blast = immature)
– Deficiency affects cells that rapidly divide (e.g., rbc)
– Mature rbc do not have nuclei; live ~4mo
– Precursor cells [in
bone marrow] must
actively synthesize
DNA; without folate
they enlarge but can’t
divide [b/c can’t make
new DNA]
– Bone marrow releases
abnormal rbcs into
bloodstream before
they mature
These immature and
larger red blood cells
are inefficient O2
carriers
Folate (B9)
Hyperhomocysteinemia
Deficiency correlated with
occurrence of blood
3. Heart Disease clots, heart attacks,
Build up of homocysteine strokes (CVD)

When B12 is not THF transfers CH3 to

available, folate more prone to
vitB12; transfers to
can’t be used endothelial cell
homocysteine to
injury
Folate form methionine)
deficiency
occurs (even inflammation
when dietary
intake is
adequate)
atherosclerosis
Folate (B9)

2019 meta-analysis of 12 well-controlled studies involving nearly 48,000

participants concluded that folic acid supplementation significantly reduced
risk of stroke in those with CVD (other studies have been inconclusive).
Folate (B9)
DRI UL: 1000mg/day from
fortified foods and/or
Toxicity supplements

Difficult to take in
amounts for toxicity
• Hives, respiratory distress from food sources

• If folate intake too high, can mask symptoms

of vitamin B12 deficiency anemia until nerve
damage is irreversible
– Deficiency in folate and vitamin B12 cause similar
symptoms of anemia, but B12 deficiency also
causes nerve damage
Folate (B9)
Vitamin B12
Vitamin B12
B12 is essential for conversion
Functions methyl folate to its active form; so
without B12, folate cannot do its job:
1. function in DNA synthesis
1. Essential for maintaining 2. support rbc synthesis
myelin sheath 3. metabolize homocysteine
2. Support rbc synthesis
3. Needed for homocysteine
metabolism
Vitamin B12

Vegans need to be
concerned about their
intake (b/c plant foods
are not sources)
Vitamin B12

Digestion &
Absorption
• B12 bound to animal
protein that prevents its
absorption (HCl separates
them)
– Synthetic B12 in dietary
supplements or fortified
foods not bound so don’t
need stomach acid (more
readily absorbed than
natural form)
• Liver stores ~50% (stores
enough enough to last 5-
10y)
Vitamin B12

Digestion & Absorption

(Food-Cobalamin Malabsorption)
• Most cases of B12 deficiency result from
problems that interfere with intestinal
absorption (not from inadequate intake)
– i.e., inability to release B12 from animal protein
• HCl production declines with age, chronic
alcoholism, gastric bypass surgeries, gastritis,
and certain medications
– People with this type of malabsorption produce IF,
so they can absorb synthetic forms
Vitamin B12

Digestion & Absorption

(Lack of Intrinsic Factor)
• Autoimmune disorder can cause stomach to
stop making IF… even if consume adequate
B12, lack of IF prevents absorption
• Treatment: bypassing need for IF by providing
monthly vitamin B12 injections or a nasal gel
Vitamin B12

1. Myelin sheath
• Degeneration of
myelin that coats
the nerves:
• Numbness and
tingling,
abnormalities in
gait, memory loss,
disorientation
Vitamin B12

Deficiency
2. Pernicious (“deadly”) anemia
– Low B12 causes low red blood cell production
• Also large, fragile, & strangely shaped rbc
(indistinguishable to that seen in folate deficiency)
• If pernicious anemia is treated with folate (because it is
thought to be megaloblastic anemia) à anemia
symptoms may disappear but nerve degeneration
continues
Vitamin B12
Hyperhomocysteinemia
Deficiency correlated with
occurrence of blood
3. Heart Disease clots, heart attacks,
Build up of homocysteine strokes (CVD)

Vitamin B12 helps

more prone to break down
endothelial cell homocysteine (by
injury converting it to
methionine)

inflammation

atherosclerosis
Folate, Vitamin B12, and vitamin B6 work in
concert to lower blood levels of homocysteine.
Each vitamin forms a coenzyme that helps
convert homocysteine to other AA (methionine
and cysteine). Low intakes of B6 or folate can
increase homocysteine levels, and high levels
may be a marker for heart disease.

Folate, Vitamin B12, and vitamin B6 work in

concert to ensure proper O2 carrying capacity of
red blood cells (either through production of
normal rbc [folate & vitamin B12] or through
normal hemoglobin synthesis [vitamin B6]).
Summary: Water-Soluble B Vitamins
– Thiamin (B1) • Five B-complex vitamins thiamin, riboflavin,
niacin, pantothenic acid, and biotin all play
– Riboflavin (B2) a role in metabolizing CHO, PRO, FAT
• Thiamin (TPP), riboflavin (FAD), niacin
– Niacin (B3) (NAD), and pantothenic acid (CoA) … all
essential for CAC
– Pantothenic Acid (B5) • Biotin essential for gluconeogenesis (and
– Biotin (B7) for regenerating oxaloacetate in CAC)

– Vitamin B6 • Three B-complex vitamins Vitamin B6,

Folate, B12 and work together to lower
– Folate (B9) blood levels of homocysteine
• Vitamin B6, Folate, Vitamin B12 deficiency all
– Vitamin B12 cause anemia (B6: rbc small and pale;
folate: megaloblastic anemia; B12:
pernicious anemia)

• B Vitamins with UL – niacin, vitamin B6, folate

 Water-Soluble Vitamins
• The B Vitamins (eight of them!)
– Originally thought to be one single compound, but
are actually many different compounds
-- Thiamin (B1) -- Vitamin B6
-- Riboflavin (B2) -- Folate (B9)
-- Niacin (B3) -- Vitamin B12
-- Pantothenic acid (B5)
-- Biotin (B7)
• Vitamin C
– Antioxidant, works with fat-soluble antioxidant
vitamin E (E quenches free radical and becomes a
free radical; C can stabilize it)
 Vitamin C
a.k.a. Ascorbic Acid
Vitamin C

Water-soluble

Unlike the B
vitamins,
vitamin C does
not primarily
act as a
coenzyme
Vitamin C

Functions
1. Antioxidant activity
– Helps protect cells from oxidative damage
2. Collagen synthesis

3. Other vital roles

Vitamin C

Functions
1. Antioxidant activity
– Helps protect cells from oxidative damage …
caused by free radicals / reactive oxygen
molecules (ROS)
Vitamin C

Enter: Antioxidants
• Antioxidants: destroy ROS before they can do
excessive cellular damage
– Vitamins: C, E Vitamin C can neutralize
superoxide molecules by
– Minerals: selenium donating electrons to them
(i.e., creating an even number
of electrons) or by donating
electrons to another
antioxidant vitamin E
Vitamin C
Vitamin C

Functions
1. Antioxidant activity
– Helps protect cells from oxidative damage
2. Collagen synthesis
– Fibrous protein that reinforces connective tissues
Vitamin C

Functions
1. Antioxidant activity
– Helps protect cells from oxidative damage
2. Collagen synthesis
– Fibrous protein that reinforces connective tissues
3. Other vital roles
– Needed to make thyroid hormone, steroid hormones,
bile salts, serotonin (neurotransmitter), parts of DNA
– Enhances absorption of iron from plant foods
• Plants source of Fe3+ nonheme; Fe2+ more readily absorbed
• VitC donates electron to Fe3+ to make it Fe2+
Vitamin C

Unstable in presence
of heath, O2, light,
alkaline conditions,
and minerals iron and
copper

Easily lost during

cooking – eating raw
fruits and vegetables
can help ensure
adequate intake
Vitamin C
Usually occurs at
Deficiency (Scurvy) plasma < [11umol/L]
([0.2mg/dL])

• RARE in industrialized countries

– Occasionally seen in ppl whose diets lack fruits/veges
• Connective tissues break down as body loses its ability
to synthesize collagen (gums, joints begin to bleed)
– Small blood vessels break, tiny hemorrhages appear under
skin
– Disease progresses --> teeth are lost, bone pain, fractures,
diarrhea, depression … death

• Mild scurvy more

common: sore
inflamed gums and
fatigue
Vitamin C

Toxicity UL: 2000 mg/day

• Megadoses (>3000 mg/day):

– Linked to GI discomfort, cramps,
diarrhea
– Antioxidant role can switch to pro-
oxidant --> increases iron
absorption, leads to generation of
free radicals
• No evidence suggesting vit C is
carcinogenic or teratogenic or
that it causes adverse
reproductive effects
How are we doing?
 Preserving Vitamin Content of Foods
• Many fruits and veges are highly perishable
– Should be eaten soon after harvested to ensure max
vitamin retention
• Some vitamins (niacin, vitD), resist destruction by
usual food storage conditions or prep methods;
others (vitC, thiamin, folate) easily destroyed /
lost by improper food storage or cooking
methods
– Fresh produce retains natural vitamin content better
when stored at temp near freezing, high humidity,
away from air (tomatoes, bananas, garlic should be
stored at room temp)
 Preserving Vitamin Content of Foods
• Exposure to excessive heat, alkaline substances
(e.g., baking soda), light, air can destroy certain
vitamins (vitC)
– Wait to trim, peel, cut raw fruits/veges until just
before eating
– Darker leaves generally contain more vitamins than
paler inner leaves or stems
• Water-soluble vitamins can leach out of food and
dissolve in cooking water (often discarded)
– Reuse water for soups / sauces
– Cutting into large pieces reduces amount surface area
exposed to heat
– Cook with skins on (and eat the skin!)
 Preserving Vitamin Content of Foods
• Cooking methods that involve little contact
between produce and water (e.g.,
microwaving, steaming) can conserve some
vitamins
• Sometimes fresh fruits and raw vegetables are
better sources than canned / frozen versions
– However, produces frozen
immediately after being harvested
and then properly stored can be
just as nutritious as fresh
 Nutrients in
Enriched Pasta

• Health Canada requires the

enrichment of pasta with
folic acid, niacin, thiamin,
riboflavin, and iron
• All nutrients that are added
to the product must be listed
on the Nutrition Facts Table
*whole grains are low in folate, but white flour and pasta are
enriched with folic acids
 • Older adults
Supplements? – B12 supplements or fortified
foods (due to high incidence of
atrophic gastritis)
• Vegans / no dairy – Vitamin D
– Vegans: vitamin B12 • Individuals with dark
fortified foods pigmentation
– No dairy: calcium & – May not synthesize enough
vitamin D vitamin D
• Infants / children • Individuals with restricted
diets
– Supplemental fluoride, – Vitamin/mineral supplements
vitamin D, iron (under
• People taking medications
certain circumstances)
– May interfere with
• Pregnant women / women absorption/use of some
of childbearing age nutrients
– Folic acid, iron, • Cigarette smokers / alcohol
users
multivitamin/mineral
– Smokers: Vitamin C
supplements
– Alcohol: B vitamins