1 00:00:00,012 --> 00:00:03,277 This week we are learning about the vitamins. 2 00:00:03,277 --> 00:00:07,897 We can classify vitamins as either fat soluble or water soluble. 3 00:00:07,897 --> 00:00:13,127 So, think a little bit about the digestive processes that we talked about 4 00:00:13,127 --> 00:00:17,877 when we, you read over the different text on fat soluble vitamins. 5 00:00:17,877 --> 00:00:21,942 Structurally, fat soluble vitamins look like other fat. 6 00:00:21,942 --> 00:00:27,451 We can see the similarities here between the carotene retinol and a simple fatty 7 00:00:27,451 --> 00:00:30,808 acid. They're absorbed into lacteals along with 8 00:00:30,808 --> 00:00:36,134 our fat. And so, if you don't eat fat, if you actually physically try to not eat 9 00:00:36,134 --> 00:00:40,374 any fat at all, you would not absorb your fat soluble vitamins. 10 00:00:41,426 --> 00:00:45,981 I'm just going to go over some key concepts of each of the fat and water 11 00:00:45,981 --> 00:00:51,524 soluble vitamins but do continue to read your texts and the links I've provided to 12 00:00:51,524 --> 00:00:56,536 the Office of Dietary Supplements for complete information on each of the 13 00:00:56,536 --> 00:01:00,576 vitamins and minerals. In the case of Vitamin A, it has a 14 00:01:00,576 --> 00:01:05,824 significant role in our visual cycle. It's actually a part of the compound 15 00:01:05,824 --> 00:01:09,051 Rhodopsin. The rod cells are very important for 16 00:01:09,051 --> 00:01:13,143 seeing in the dark. They're very sensitive to light and so 17 00:01:13,143 --> 00:01:17,202 you only need low levels of light to activate your rod. 18 00:01:17,202 --> 00:01:19,944 And so. When light hits these Rhodopsin 19 00:01:19,944 --> 00:01:25,813 molecules, the retinal, the vitamin A in the compound will actually change it's 20 00:01:25,813 --> 00:01:30,591 structure and send a signal to the brain, with results and sight. 21 00:01:30,591 --> 00:01:36,542 This retinal does need to be recycled and returned to the retinal form to continue 22 00:01:36,542 --> 00:01:40,674 to be activated. In vitamin A deficiency, long term, one 23 00:01:40,674 --> 00:01:46,263 can actually develop night blindness, where one cannot see in low level light. 24 00:01:46,263 --> 00:01:51,532 To get a little bit of an idea of how vitamin A works with these rise in cones 25 00:01:51,532 --> 00:01:56,851 or how vision works with the rise in cone, vitamin A on the rise, you can do a 26 00:01:56,851 --> 00:02:01,685 little experiment. So this little experiment you can do by, 27 00:02:01,685 --> 00:02:07,231 standing in a dark room that's located right next to a bright room, or right 28 00:02:07,231 --> 00:02:12,030 next to a sunny day outside. What you do is stand in this dark room 29 00:02:12,030 --> 00:02:17,543 until your eyes adjust to the light. Do take note of what you can see and how 30 00:02:17,543 --> 00:02:22,569 well you can see. Next, go outside, or into the bright 31 00:02:22,569 --> 00:02:26,859 room, for just a few moments. And then, go back inside. 32 00:02:26,859 --> 00:02:32,802 What you'll notice when you go back inside, is that everything's darker, and 33 00:02:32,802 --> 00:02:37,726 you can't see as well. Now, your eyes will readjust, over time, 34 00:02:37,726 --> 00:02:42,058 and you'll see again. Now this isn't just because of how your 35 00:02:42,058 --> 00:02:46,008 pupils are dilating. This is also because when you went from 36 00:02:46,008 --> 00:02:50,786 the dark environment to the bright environment, you activated so much of 37 00:02:50,786 --> 00:02:55,347 that Rhodopsin that you exhausted it. And as you went back in your had to 38 00:02:55,347 --> 00:03:00,578 quickly regenerate that compound. To able, to be able to respond to lower 39 00:03:00,578 --> 00:03:03,211 levels of light. Good, vitamin D. 40 00:03:03,211 --> 00:03:07,983 Vitamin D's key concept is that we can actually synthesize it. 41 00:03:07,983 --> 00:03:13,665 It still is an essential nutrient, because we don't make enough to provide 42 00:03:13,665 --> 00:03:19,605 our bodies complete needs and depending on how much time you spend outside you 43 00:03:19,605 --> 00:03:21,461 may need. More or less. 44 00:03:21,461 --> 00:03:25,237 Depending on where you live you may need more or less. 45 00:03:25,237 --> 00:03:29,620 Vitamin D is actually generated from cholesterol in the skin. 46 00:03:29,620 --> 00:03:35,052 The ultraviolet radiation from the sun activates the cholesterol and it's. 47 00:03:35,052 --> 00:03:40,494 Processed in a 2-step, sequence in the liver and in the kidneys to form the 48 00:03:40,494 --> 00:03:44,797 active form of Vitamin D. So, going outside can help maintain 49 00:03:44,797 --> 00:03:50,061 Vitamin D levels and individuals that spend less time outside do need to get 50 00:03:50,061 --> 00:03:55,339 more Vitamin D from their diet. In addition, people that live in areas of 51 00:03:55,339 --> 00:04:00,752 the world where there's less sunlight, and that could be farther from the 52 00:04:00,752 --> 00:04:06,688 equator or that could even be in a city where building block a significant amount 53 00:04:06,688 --> 00:04:10,532 of sunlight. These people will also need to eat more 54 00:04:10,532 --> 00:04:14,142 vitamin D. Vitamin E's major role is it adds the 55 00:04:14,142 --> 00:04:20,340 anti-oxidants, powerful anti-oxidants, both in food and body so it can actually 56 00:04:20,340 --> 00:04:24,288 work on, in protecting foods from becoming rancid. 57 00:04:24,288 --> 00:04:29,257 It acts by neutralizing free radicals by donating one of its own. 58 00:04:29,257 --> 00:04:33,492 And stopping the destructive processes of oxidation. 59 00:04:33,492 --> 00:04:38,417 We talked a little bit about the susceptibility of polyunsaturated fatty 60 00:04:38,417 --> 00:04:43,542 acids to oxidation and here we can see again where Vitamin E could play a role 61 00:04:43,542 --> 00:04:48,142 in protecting these fatty acids. So, if you do eat more omega 3 fatty 62 00:04:48,142 --> 00:04:53,317 acids, more polyunsaturated fatty acids, you may also want to make sure that 63 00:04:53,317 --> 00:04:58,817 you're Consuming enough vitamin E. A key concept for vitamin E is its role 64 00:04:58,817 --> 00:05:04,457 as an anti oxidant, Vitamin E has the capacity to neutralize free radicals and 65 00:05:04,457 --> 00:05:10,295 reduce oxidation by donating once of its own electrons By meaning it can actually 66 00:05:10,295 --> 00:05:15,283 be used in foods as a preservative. And it's a very healthy nutrient to take 67 00:05:15,283 --> 00:05:18,690 in if you are consuming more polyunsaturated fats. 68 00:05:18,690 --> 00:05:24,145 Remember, polyunsaturated fats are more susceptible to oxidation than saturated 69 00:05:24,145 --> 00:05:27,681 fats. Vitamin E when it acts as an antioxidant. 70 00:05:27,681 --> 00:05:31,551 Can actually, is actually becoming oxidized itself. 71 00:05:31,551 --> 00:05:36,923 And Vitamin C can couple with Vitamin E in restoring Vitamin E's activity. 72 00:05:36,923 --> 00:05:40,681 So as you read a little about vitamins and minerals. 73 00:05:40,681 --> 00:05:44,302 Think about how they all play together as well. 74 00:05:44,302 --> 00:05:48,116 One thing that we've not mentioned here is selenium. 75 00:05:48,116 --> 00:05:51,849 Selenium is also very important in this cycle here. 76 00:05:51,849 --> 00:05:57,595 And so we see having sufficient Vitamin E, Vitamin C, and selenium is important 77 00:05:57,595 --> 00:06:01,839 in producting our, in protecting our body from oxidation. 78 00:06:01,839 --> 00:06:05,322 Vitamins Ks primary role is in blood clotting. 79 00:06:05,322 --> 00:06:12,443 A key concept I want to talk about in this is actually the role and balance of 80 00:06:12,443 --> 00:06:17,927 vitamin K in blood clotting and the use of blood thinners. 81 00:06:17,927 --> 00:06:24,572 So look over the slide for just a moment. You can actually go ahead and read in 82 00:06:24,572 --> 00:06:30,702 your text about exactly what's happening in this clotting process, but overall, 83 00:06:30,702 --> 00:06:34,122 Vitamin A, K is needed for clotting to occur. 84 00:06:34,122 --> 00:06:40,182 When Vitamin A is utilized, it is in the inactivated, and needs to be refreshed. 85 00:06:40,182 --> 00:06:45,452 Normally, you eat more Vitamin K to have a continuous supply of this. 86 00:06:45,452 --> 00:06:51,950 molecule for the clotting process. Now, if you clot too much you might be 87 00:06:51,950 --> 00:06:58,323 put on coumadin or blood thinners. Coumadin acts by blocking the recycling 88 00:06:58,323 --> 00:07:03,642 of Vitamin K, therefore reducing available active Vitamin K. 89 00:07:03,642 --> 00:07:10,217 When someone is put on Coumadin, they need to balance their vitamin K and their 90 00:07:10,217 --> 00:07:14,337 intake of vitamin K foods with their medication. 91 00:07:14,337 --> 00:07:21,027 Now in some cases Physicians may actually recommend people avoid most Vitamin K 92 00:07:21,027 --> 00:07:24,924 rich sources. A dietician, however, would much rather 93 00:07:24,924 --> 00:07:29,472 see a more of a balance happening. Now certainly, it might be dangerous if 94 00:07:29,472 --> 00:07:33,988 this balance wasn't maintained. And that's likely why physicians tend to 95 00:07:33,988 --> 00:07:38,851 afford the side of caution in saying, individuals on blood thinners should 96 00:07:38,851 --> 00:07:42,891 avoid vitamin K rich foods. Blood thinners actually act very much 97 00:07:42,891 --> 00:07:45,957 like. Rat poison, they are pretty much the same 98 00:07:45,957 --> 00:07:50,652 thing and so when you give those types of rat poison to rats you kill them by 99 00:07:50,652 --> 00:07:54,427 bleeding them to death. By blocking this clotting pathway. 100 00:07:54,427 --> 00:07:59,452 So if you ever give a rat blood thinners and you don't want to kill him after all, 101 00:07:59,452 --> 00:08:03,182 just feed him some Vitamin K and everything will be okay. 102 00:08:03,182 --> 00:08:09,795 Okay, hi so let's briefly go through the water soluble vitamin, please do read for 103 00:08:09,795 --> 00:08:14,620 the details of these. Water soluble vitamins are soluble in 104 00:08:14,620 --> 00:08:19,522 water and they are absorbed and go directly into our blood. 105 00:08:19,522 --> 00:08:25,391 Thiamin, Riboflavin and Niacin work together in our metabolic processe, look 106 00:08:25,391 --> 00:08:29,421 for them coming back when you learn about metabolism. 107 00:08:29,421 --> 00:08:35,792 We might not be calling them thiamin, Riboflavin or Niacin We'll call them ttp, 108 00:08:35,792 --> 00:08:40,217 fad and nad. They're very important in carrying 109 00:08:40,217 --> 00:08:47,552 electrons and hydrogens to the electron transport chain allowing us to produce 110 00:08:47,552 --> 00:08:51,977 energy. Vitamin B6 is very important in protein 111 00:08:51,977 --> 00:08:56,482 metabolism. It's essential for the synthesis of 112 00:08:56,482 --> 00:08:59,047 non-essential. Amino acid. 113 00:08:59,047 --> 00:09:05,067 Folate and Vitamin B12 are very important in what's termed The One Carbon Metabolic 114 00:09:05,067 --> 00:09:08,881 Processes. Now this might look like a pretty complex 115 00:09:08,881 --> 00:09:14,677 figure, don't be overwhelmed by it, let's just focus in on Vitamin B12, which is 116 00:09:14,677 --> 00:09:20,607 right in the middle of the figure and Folate, which is actually Was to here as 117 00:09:20,607 --> 00:09:28,342 THF, which stands for tetra hydro floric is one cycle here is responsible for 118 00:09:28,342 --> 00:09:36,142 gaining equation in DNA synthesis. DNA Methylation goes on to be responsible 119 00:09:36,142 --> 00:09:43,247 for one hundred reactions in the body, DNA synthesis is crucial for maintenance 120 00:09:43,247 --> 00:09:48,722 of the human organism, but even more so it's very important in growth and 121 00:09:48,722 --> 00:09:53,197 development, especially in fetal growth and development. 122 00:09:53,197 --> 00:09:57,602 Folic acid and vitamin B12 are very important nutrients. 123 00:09:57,602 --> 00:10:03,911 In pregnancy, and actually in the United States, fortification of our grains with 124 00:10:03,911 --> 00:10:09,482 folic acid was started in order to produce the incidents of birth defects 125 00:10:09,482 --> 00:10:14,709 affected by folic deficiency. We can look a little closer at vitamin 126 00:10:14,709 --> 00:10:21,471 B12's role in this process. Vitamin B12 is needed for the conversion 127 00:10:21,471 --> 00:10:29,656 of Homocysteine to Methionine. Vitamin B12 acts as a carrier for 128 00:10:29,656 --> 00:10:34,678 tetrahydrofolate to convert. To transfer a a metyhyl group from 129 00:10:36,082 --> 00:10:40,737 itself, Homocysteine generating Methionine. 130 00:10:40,737 --> 00:10:48,006 In both folate and B12 deficiency, we will see elevation from Homocysteine. 131 00:10:48,006 --> 00:10:54,180 Now, if you eat enough folic acid, or enough folate but not enough B12, 132 00:10:54,180 --> 00:10:59,892 Homocysteine will still go up. But the left side of this whole 133 00:10:59,892 --> 00:11:06,120 psychopair won't be affected. So with plenty of folate you'll still 134 00:11:06,120 --> 00:11:11,516 have DNA synthesis. But the recycling of that folate in the 135 00:11:11,516 --> 00:11:21,016 cetner of this diagram will stop. Will stop and trap the methyl group from 136 00:11:21,016 --> 00:11:31,543 5 methyl Tetrahydrofolate, - 5-CH3-THF to keep it back and will that methyl group 137 00:11:31,543 --> 00:11:31,543 trapped there and will impact DNA methylation. 138 00:11:35,452 --> 00:11:43,522 Now, if you eats lots of B12 and not folate, you won't provide that methyl 139 00:11:43,522 --> 00:11:52,242 group and you'll impair both systems. The key concept in the case of Vitamin C 140 00:11:52,242 --> 00:11:57,182 is Vitamin C's role in collagen formation. 141 00:11:57,182 --> 00:12:00,672 Collagen is part of various tissues in the body. 142 00:12:00,672 --> 00:12:06,069 When we look, we talked a little bit about oral health in our carbohydrates 143 00:12:06,069 --> 00:12:11,790 lecture, well Vitamin C is also important in maintaining oral mucosa as well as 144 00:12:11,790 --> 00:12:16,707 connective tissues. When we don't form proper collagen in 145 00:12:16,707 --> 00:12:21,637 vitamin C efficiency. You can actually see results such as 146 00:12:21,637 --> 00:12:28,092 bleeding of the gums, increased bleeding of the gums and this is because that 147 00:12:28,092 --> 00:12:34,182 connective tissue is not strong enough to keep fluids from coming out. 148 00:12:34,182 --> 00:12:39,703 You can learn more about Vitamin C and all of the vitamins I've talked about 149 00:12:39,703 --> 00:12:45,133 thus far, in your text, as well as one linking to fax sheets from the Office of 150 00:12:45,133 --> 00:12:49,591 Dietary Supplements. The Office of Dietary Supplements has 151 00:12:49,591 --> 00:12:54,682 information for both the health professional and for the consumer. 152 00:12:54,682 --> 00:12:58,808 If you look here, you'll notice I have actually referenced you to the health 153 00:12:58,808 --> 00:13:03,638 professional links, that is just going to have more extensive information than the 154 00:13:03,638 --> 00:13:04,942 ones for the consumers.