All right, welcome to the next PowerPoint. Today we're going to be talking about vitamins. So what are vitamins? Well, they were first discovered in the early 1900s. And this actually spurred the development of today modern nutrition and diet modification. vitamins are what is known as organic compounds and this means that they contain the element carbon in their molecular structure.

This also means that they can be broken down by things like heat, air, or acids. Now, in the early 19, hundred's chemists were noticing that certain molecules were needed for life. So they were noticing that when you eat citrus fruits, which contain high levels of vitamin C, it would prevent scurvy in people in sailors. B vitamins and vitamin D were needed to ward off diseases like Berry, Berry, pellagra and rickets. And by the 1930s, almost all the major vitamins had been discovered and recorded to display their benefits to humans. So the study of vitamins has intensified since since the 1930s.

And the field has gotten much more complex. So once vitamins were recognized as that they were needed for survival, scientists began to put them in pills pill forms and distribute them to the public to limit deficiencies and this is how the age of supplements was born. Today, however, our knowledge is much more expansive than then and we now know that vitamins are more effective when found in their natural forms in naturally occurring foods. vitamins are much more readily absorbed when eaten inorganic fruits and vegetables and they contain its full complement of minerals and other nutrients. vitamins are much more effectively absorbed and utilized in the presence of other cofactors and coenzymes and enzymes and these are found only in naturally occurring food So there are many different vitamins that have been discovered to date, and all have active forms and are vital for a healthy life.

So for example, there are 17 water soluble vitamins that carry the bema anchor to they're called B vitamins. It is thought vitamin D can may contain as many as 12 separate active components. taking supplements can be beneficial to reach optimal health. But the best way to get adequate amounts of all the vitamins is to eat a variety of nutrient dense responsibly raised Whole Foods, things like fruits, vegetables, nuts and seeds, responsibly raised meats and whole grains. So the vitamin content in fruits and vegetables can actually vary greatly depending on how they were grant grown and raised. Conventional farmers are constantly using fertilizers on their fields and crops to create high yields.

But unfortunately, this drains the nutrient content in their crops and they're drastically lower than organically raised produce today, over the past 50 plus years divided Content found in many of our fruits and vegetables in the United States has decreased dramatically. The issue has recently spurred a rallying cry for the use of natural fertilizers and compost. And these actually increased nutrient content in the foods that they would be used with. This gives the soil a chance to regenerate nutrients and produce healthier crops. The use of nitrogen based fertilizers continues to be a major issue in our food sources. Studies have shown major differences in vitamin and mineral content between fruits and vegetables that have been grown in fertilized soils and those that are raised organically.

So let's look at a couple of examples. So organically raised cabbage contains 94 parts per million of Arn per serving Well, its fertilized counterpart contains zero iron content in organic tomatoes drops from 1900 38 parts per million to one part per million when you're using these nitrogen based fertilizers. So if you're going to introduce more fruits and vegetables. This is why I urge that you use organic produce. How you cook your food can also affect vitamin content. So some vitamins can handle being heated, others can be more heat sensitive, so exposing them to heat exposes them to more oxidation and this can neutralize some of the effects of the vitamins but not all of them.

Steaming or cooking without water are better methods for preserving vitamins compared to boiling your fruits and vegetables. acidic environments are more conducive for food foods to retain their vitamin content than alkaline. Now, refrigerating or freezing vegetables has little to no effect on nutrient content. So if you're going to freeze a fresh vegetable you brought to preserve it. That's okay. But that being said if you're buying prepackaged frozen fruits and vegetables say from the frozen so Extra supermarket.

Those actually tend to have lower nutrient contents or already. If you're sun drying, as to preserve foods, these can actually prevent the loss of nutrients or in some cases, increase nutrient content. Food Preservation methods of the traditional VOD variety things like fermenting, pickling, and leavening can actually increase nutrient content. And again, eating a variety of wholesome foods will still allow you to get the nutrients you need. So when it comes to RTA, the FDA set its regulations on delay requirements for all vitamins. Unfortunately, Today, many nutrition experts feel that they are extremely low.

So opponents to RTA still agree that these values are high enough to prevent acute diseases. So things like rickets and scurvy that we mentioned earlier, but they fall vastly short and maintaining optimal levels of health. This point is first They're heightened when you consider the fact that people have different needs for certain vitamins and minerals, and the foods you consume can have a significant effect on your vitamin and mineral intake. So eating or consuming refined sugars and flour, hydrogenated fats, alcohol, tobacco products, and other drugs actually deplete nutrient stores in the body. This means you would need to consume more than the RTA to replenish what is already being used up. Other things like high stress jobs can use up vitamins and minerals at a faster rate.

So we're going to start off here with the fat soluble vitamins and then we'll move on to the water soluble ones and what it means by fat soluble is means that these vitamins will dissolve in fat while the other vitamins the B and C vitamins can absorb in water. So starting off with vitamin A, which is also known as retinol, vitamin A is important for maintaining healthy vision, bone growth and development and maintaining empathy. tissue. It also has primary roles in cell proliferation and division. And obviously vision which is which I'm sure many people are well aware of. So vitamin A is benefits come from carotenoids, which are found in foods.

They're converted to written on the liver which is the storage form and it must be transformed into written now with an Al to activate. lemonade is a powerful antioxidant and it possesses anti tumor qualities. It helps maintain the shape of mucous membranes allowing things that are supposed to pass through pass through and not allowing others. Vitamin A is crucial for the development and in enamel on teeth. It's important for steroid synthesis along with cholesterol and cell differentiation. It's needed for healthy growth and development for all types of tissues.

Carotene or pro vitamin A is all as a major antioxidant and this can be found in warm colored vegetables. So vegetables that are red orange Yellow. The best sources of vitamin A come from animal liver, carrots, sweet potatoes, butter, kale, spinach and broccoli. deficiency can lead to vision problems including blindness, as well as respiratory infections and decreased overall immune system function. Some antibiotics, cholesterol lowering drugs and laxatives interfere with the absorption of vitamin A. and moving on to vitamin D, it's found in three major forms. However, vitamin d3 is the usable form found in the body.

It can be formed in the skin actually upon UV exposure or exposure to sunlight. The primary role of vitamin D is to increase calcium absorption from the gut in the bloodstream and help maintain a healthy gut microbiome. Vitamin D stimulates the production of something known as calcium binding protein which is important for calcium regulation and bone health. It is also maybe helpful in fighting against cancer Multiple Sclerosis in some cases, vitamin D has been used for treatment of psoriasis. Calcium is tightly regulated in the body. Once calcium levels begin to rise above a certain threshold, bones begin to absorb the excess calcium which strengthens bones.

Deficiency in vitamin D can lead to recut. So vitamin D can be found in things like butter, fat, organ meats, a goat's milk, mushrooms, beef, lamb, pork and seafood, but the best way to get vitamin D is actually directly from sunlight. So spend some time outside. Vitamin E is also known as the family of tocopherol and it includes eight different compounds. Its primary roles include removing harmful free radicals from the blood, it acts as an antioxidant. It's important also for the protection of cell membranes, and plasma lipoproteins.

Vitamin E is needed for proper blood circulation to muscle and nerve tissues. It's involved in many healing processes in the body and it's also known to have powerful anti inflammatory and anti platelet aggregating or blood clotting properties. So it may be useful for those who form blood clots. Too often. Research suggests vitamin E works with Selenium and zinc to prevent both cardiovascular disease and even some forms of cancer. Now, if you're looking to increase vitamin E in the food you eat, you can find them in nuts, seeds, the goons, butter, seaweed and leafy green vegetables.

Moving on to vitamin K, now vitamin K is primary role is it acts as a major cofactor needed for blood clot formation within the bone matrix proteins. Vitamin K his primary role is in a specific reaction known as gamma glutamine carboxyl ation now this callback solution leads to bone remodeling and blood clotting effects. Therefore vitamin K is needed for proper bone health and proper blood blood clotting. This makes vitamin K an obvious choice as a therapeutic for those with osteoporosis because again, it helps with bone remodeling. Vitamin K is in the formation of many proteins responsible for mitigating the formation of stones in the kidneys, kidney stones. If you're looking to get vitamin key k from foods, looked for foods like egg yolks, liver, green leafy vegetables, cabbage, and other vegetables in the cabbage fam.

So moving on, now we're going to hit the water soluble vitamins. And before we get started, I just want you to take a look at this known as the citric acid cycle or the Krebs cycle and this is essentially the cycle we use to create energy. And as you can see, there's many different VB vitamins that are needed. So if you get lost, it's best to come back to this to this graphic here and understand where these vitamins are being used, but many of them are found in this process. So we'll start with vitamin b1, which is also known as diamond. It's involved in carbohydrate metabolism, it helps remove carbon molecules from the molecule known as pyruvate.

And pyruvate is a precursor to the Krebs cycle intermediate known as acetyl co a co co A is the molecule used to create ATP and ATP is the body's currency of energy. This process is known as decarboxylation. a voxel group is a terminal or n chain carbon attached to a hydroxyl group or an alcohol group known as Oh Ah, so if you see it written in a chemistry form, it'll be written as c o h. Timing is important for carbohydrate metabolism in the brain. It plays important roles in protein and fat metabolism as well. deficiency can lead to cardiovascular and nervous system deficiencies. The most famous disease linked to vitamin b1 deficiency is berry berry which is translates to I can't I can't.

The hallmarks of the disease include mental confusion, muscle wasting, and difficulty blocking. You can find time in foods like beans, seeds, oats, brown rice, certain yeasts and peas. And actually chlorinated water and black teas can destroy time. Vitamin B two is also known as riboflavin. It plays a role in reduction oxidation reactions also known as redox reactions, and these take place along the electron transport chain which is how the body creates ATP riboflavin is converted into its coenzyme forms there are two known as f mn and fA d, and these donate and accept electrons in these redox reactions. riboflavin is involved in other meta metabolic pathways as well in the body.

It's involved in producing red blood cells and natural corticosteroids among many others. deficiency in riboflavin generally occurs concordance with other B vitamins, so it's more likely to happen if there's some other B deficiency. clinical signs of strict vitamin D deficiency are not as significant, but they include things like lust itis and child osis, which is cracking of the lips. If you're looking to increase your intake, you can look for foods like lamb, salmon, green leafy vegetables, beans, mushrooms, almonds, liver, and kidneys. So b three is also known as niacin or nicotinic acid, it's needed as a cofactor. For intermediates in the Krebs cycle, the citric acid cycle we've mentioned earlier, its primary roles.

So vitamin d3 participates in redox reactions and in the electron transport chain again, creating ATP. This is it's also needed as a coenzyme for creating essential fatty acids and steroids in the body. Vitamin d3 is involved in the production Have something known as nicotinamide adenine dinucleotide, or an ad. An ad is needed for proper metabolism of fats, carbohydrates and proteins. nadp is the hydrogen donor in many of these redox reactions, while na D is the electron acceptor. Now na D is also used as a cell signaling molecule to cue DNA repair.

If you're taking niacin, therapeutically, it's important that you take it with meals. If you don't, it can lead to things like flushing of the skin, especially in the face of cheeks. deficiency and niacin can lead to something known as pellagra, which is characterized by symptoms such as dermatitis, dementia, and eventually even debt. deficiency is found in diets whose staples revolve around corn and those who suffer from chronic alcoholism. niacin can be found in foods such as tuna, beef, Turkey, chicken, venison, brown rice, Nuts and how they be bought also known as pantothenic acid, its active form is coenzyme a and you might recognize that from the graph earlier on. Now, the primary role obviously would be to produce more of this coenzyme a and coenzyme.

A is needed for the creation of ATP. So therefore, it's needed for proper energy production. And its role biochemically is it serves as a carrier for a cell groups and that in a small group is something that contains a ketone body. Vitamin B five is also important for a properly functioning adrenal glands. deficiencies and B five are uncommon because it's very widely available in foods and you can find things like egg yolks, dried mushrooms, liver, leafy greens and sunflower seeds. Vitamin D six is also known as pure Doxil five phosphate you might also see it abbreviated as p five p. It's important for many metabolic functions and plays a role in over 100 reactions in the metabolism of fats, carbohydrates and amino acids.

It is a major component of the methylation cycle and it's needed to convert homocysteine to cysteine. It also plays a role in the synthesis of neurotransmitters histamine and hemoglobin. It also can play a role in gene expression that goes back to the methylation cycle which helps trigger the turn on and off of certain genes. deficiency can lead to things like confusion, depression, nausea, peripheral neuritis, and seborrheic dermatitis or dandruff can be vitamin B six can be found in things like pork, Turkey, beef, sweet potatoes, chickpeas, bananas, and avocado. Moving on to buy it is also known as vitamin B seven. So biotin is an essential cofactor needed for the synthesis and oxidation of fatty acids by a seitan which is its active form.

Is linked to the amino group of enzymes that operate in biochemical pathways of gluconeogenesis, which is translated to the creation of glucose, fatty acid synthesis and amino acid metabolism. So, putting long story short, it's needed for the proper breakdown and construction of carbohydrates, fatty acids and proteins. biotin is needed for cell growth and metabolism of amino acids. It is also used in several reactions involving the transfer of carbon dioxide molecules. It is needed for the synthesis of amylase, which is an enzyme found in the pancreas. It's released into the small intestine and helps break down carbohydrates when they're ingested.

By It is also used as a cofactor in the production and release of insulin, and this indicates it may play a role in health helping maintain healthy blood glucose levels. deficiency in biotin can lead to things like dermatitis, nausea, anorexia, In late stages can lead to muscle atrophy and hair loss. You could find by attending foods like animal livers, brewers yeast, eggs, butter, sunflower seeds, nuts, peas, and lentils, Kool Aid or vitamin B nine. So it's most important roles are for proper methylation cycle function, which we mentioned earlier and we'll go a little deeper into here. It partakes in the transfer of methyl groups or ch three groups is also used to make periods when needed for DNA synthesis. folate is also an essential cofactor needed for proper red blood cell growth and development.

Fully it is given to women during pregnancy to prevent neural tube defects in the fetus. up to 60% of women may be fully deficient otherwise, so if they weren't supplementing, it could lead to serious birth defects. deficiencies in folate can also lead to rap differentiation in cells in the GI tract, vagina and cervix. These can ultimately lead to an increased chance of developing cancer. Probably can be found in many dark leafy green vegetables, animal lovers, chicken, peas, squash, lentils, oat bran, lima beans and kidney beans. Many green products have also been fortified with small amounts of what is known as folic acid.

It's important to note here folic acid is different than folate. So it's not a misnomer. folic acid is an additive in foods and vitamin supplements that can be harmful to your health. Actually, it's an artificial form of being on a full plate. So if you're getting full, like make sure you're getting it from the whole foods we mentioned above. So why is it important to eat foods that contain folate compared to folic acid?

Well, again, we talked about the methylation cycle and the methylation cycle is important for completing over 200 different reactions in the body. They can lead to a host of symptoms that affect your current event cardiovascular health, neurological health, reproductive health, detoxification systems, proper metabolite degradation and others. d 12 is also known as co Balam. And this name is actually very fitting because it's molecule contains a cobalt atom club element removes a methyl group from methyl tetrahydrofolate in the methylation cycle, and you can see that here on the right in the graphic. It also transfers methyl groups from homocysteine to form the thiamine. And this is needed to create the myosin the myelin sheets found on nerves.

For a properly functioning brain and nervous system, you need b 12. b 12 is needed as a cofactor in mind, mitosis or cell division, and a lack of B 12. can lead to things like pernicious anemia or also called megalo blastic or large cell anemia, you need b 12 for proper carbohydrate metabolism, and you also need it for proper methylation cycle function which we mentioned earlier. So deficiencies in vitamin B 12 can lead to things like pernicious anemia, like we mentioned on the earlier slide, peripheral neuropathies confusion, fatigue and depression. b 12 is only found in animal meats, seafood, dairy and eggs and there are no naturally occurring sources of plant foods that have been 12. So again, if you're a strict vegetarian or vegan, you might need to properly supplement to incorporate b 12 in the needed amounts to function properly. Vitamin C one of the more popular vitamins It's also known as the scorebook acid and it plays roles in tissue growth and tissue repair, called collagen synthesis.

And it's also a powerful antioxidant works. In conjunction with vitamin E, is involved in maintaining the integrity of blood vessel walls and adrenal gland function because of the collagen synthesis. Vitamin C is also involved in the synthesis of steroid hormones and acts as a regulator of immune system function by increasing macrophage, which is a type of white blood cell activity. So, as early as the beginning of the 21st century, mega doses of vitamin C, somewhere between 10 and 30 plus grams per day was given to people to help treat the common cold along with other elements. But unfortunately, these studies have never been replicated since those times. And today, many studies cap out at one gram per day so more research actually is needed to substantiate these results.

Deficiency of Vitamin C can lead to things like scurvy, fatigue, weakness, shortness of breath, muscle cramps and achy joints. Vitamin C is Found in high amounts of things like citrus fruits, watermelon, red chili peppers, tomato juice, sweet potatoes, cauliflower, Brussels sprouts and broccoli. So moving on to coenzyme Q 10, which is also known as ubiquinone. Because it's found in a lot of different things, it's fine. My role is to shuttle electrons through the electron transport chain in the mitochondrial inner membrane. So mitochondria has two membranes, it helps shuttle electrons in and again its major function is to help create energy.

The path this pathway is known as the oxidative phosphorylation part of the electron transport chain or etc. So if you look at the graph on the right here, electrons are shuttled to each of these four different proteins. And then eventually you end up with ATP. co q 10, is also known to have antioxidant properties and it's very In effectively used to help treat gum disease and cardiovascular disease now if we take a look closer at cardiovascular disease, it makes sense because the heart is the hardest working muscle in the body. So you constantly need a supply of coke you tend to help pump blood through the heart to the rest of the body. Cookie tin can be found in all animal products.

If you're feeling a little adventurous, hi contents of cookie tin are actually found in the heartbeat of animals. If you're taking a cholesterol lowering drug, it actually interferes with the absorption of CO q 10. So you may want to supplement if you're taking some sort of cholesterol lowering drug. So let's put this all together now. So what does this all mean? Well, how are you going to get all these vitamins in your in into your, from your foods into your bodies?

Well, to start, you should eat a varied diet and eat the rainbow and these are the best two methods to guarantee that you're going to get all the vitamins and minerals you need proper amounts. Now if you're vegan or vegetarian, you still want to make sure you're getting the full array of vitamins, so you may need to supplement when necessary. So, work with a health care practitioner, I would be more than happy to work with you as well, to make sure you're getting all the right things. You want to reduce and eliminate processed foods as these deplete nutrient stores. And just remember nutrition is the foundation to improving overall health. So you want to make sure that you're getting all the vitamins you need in the proper amounts for proper function.