lesson 6 vitamins phytonutrients...types of beriberi, wet (mostly affecting cardiovascular system),...

NUTRITION 101 LESSON 6 VITAMINS & PHYTONUTRIENTS

© 2020 Jeananne Laing, RH (AHA), INHC 1

Lesson6:Vitamins&Phytonutrients TABLEOFCONTENTS

INTRODUCTION..........................................................................................2

THESEARCHFORVITAMINS.......................................................................3SCURVY,BERIBERI,ANDPELLAGRA.......................................................................3VITALAMINE....................................................................................................5

VITAMIN’SROLEINHEALTH.......................................................................6VITAMINREQUIREMENTS....................................................................................7

THEFATSOLUBLEVITAMINS(A,D,E,K).....................................................8VITAMINA.......................................................................................................8VITAMIND.......................................................................................................9VITAMINE.....................................................................................................11VITAMINK.....................................................................................................12

WATERSOLUBLEVITAMINS(BSANDC)....................................................13THIAMINE(B1)...............................................................................................14RIBOFLAVIN(B2).............................................................................................15NIACIN(B3,NICOTINICACID,NIACINAMIDE).......................................................16PANTOTHENICACID(B5)..................................................................................17PYRIDOXINE(B6)............................................................................................18BIOTIN(B7)...................................................................................................20FOLATE(B9)–FOLICACID................................................................................20COBALAMIN(B12)..........................................................................................22VITAMINC(ASCORBICACID).............................................................................24

PHYTONUTRIENTS....................................................................................25ANOTEABOUTANTIOXIDENTS...........................................................................26CATEGORIESOFPHYTONUTRIENTS......................................................................27ALLIUM.........................................................................................................27CAROTENOIDS.................................................................................................27ELLAGICACID..................................................................................................28FLAVONOIDSAKABIO-FLAVONOIDS....................................................................28



Introduction Vitamins, along with minerals, are considered “micronutrients”, meaning humans require small amounts of them on a daily basis to maintain health Phytonutrients are included in this lesson. While not classified as vitamins, science is learning the importance of a daily intake of phytonutrients to gain and

maintain health. Vitamins and phytonutrients themselves do not provide a source of energy. The body’s energy sources are carbohydrates, lipids and proteins, the three macronutrients required for good health. However vitamins and phytonutrients are critical to converting those macronutrients (carbs, lipids and proteins) into energy. Vitamins and phytonutrients are required to metabolize the macronutrients into a form that the body can utilize for its many and various tasks. Vitamins and phytonutrients don’t perform these tasks alone … they help enzymes in the various breaking-down and building-up projects that happen in the body every second. Vitamins and phytonutrients can be considered co-factors of enzymes. The vitamins and phytonutrients talked about in this lesson are those that are essential; that is they must be obtained from the diet. A whole food, organic diet, with a good percentage of fresh raw fruits and vegetables usually provides all the vitamins and phytonutrients required for most people, although there certainly are times when targeted vitamin therapy can be helpful to correct imbalances, help heal disease processes and injury and mitigate the damage to the body caused by today’s stressful lifestyles.



Thesearchforvitamins

Scurvy,Beriberi,andPellagra Scurvy, beriberi, and pellagra are three diseases now recognized as ‘deficiency’ diseases. The search for the cure for these conditions led to the discovery of ‘vitamins’. While the understanding of ‘vitamins’ or ‘nutrient deficiency’ has been around for much longer than the name, (for example, Native Americans knew to drink the bark and foliage of the pine tree throughout the winter to prevent scurvy) the actual substances that we now call vitamins were not identified and isolated until the early to mid 1900s. Scurvy is a disease that arises when the diet is deficient in what we now call vitamin C. Early signs of scurvy are pale skin, lethargy, not feeling well, swollen and bleeding gums, bleeding nose and spots on the thighs, legs and other areas. Unchecked, the disease progresses to loss of teeth, wounds that won’t heal, fever, liver dysfunction and death. Even advanced cases of scurvy can be quickly reversed in less than a week by the ingestion of foods that contain vitamin c. Advanced scurvy is rarely seen in western culture today, although it is thought that many cases of low level scurvy go undiagnosed every year. But there was a time when scurvy would wipe out whole armies, navies and communities cut off from fresh food for more than a few months. There are descriptions of scurvy outbreaks in Egypt in 1500 BCE. Hippocrates described the symptoms of scurvy in a text written in the 5th century BCE. Many armies were defeated after being weakened by scurvy, and there are countless stories of explorers setting sail for ‘the new land’ with over 1,000 men, only to return a few years later with only one ship and a hand full of men. Some estimate that over 1,000,000 sailors died of scurvy during the ‘Golden Age of Sail’ between approximately the 1400s to the late 1800s. During this time many theories persisted on the cause of scurvy: from bacterial infection to a disease of ‘attitude’. But after much trial and error, it was discovered, and finally accepted, that the



ingestion of citrus fruit not only cured scurvy but also prevented it. In 1770 the British Royal Navy began issuing its sailors a daily ration of lime juice to successfully stave off scurvy, (which is where the nickname ‘limeys' comes from.) But it wasn’t until the 1930’s that the first Vitamin C supplement was synthesized and sold as a product. The credit for identifying and isolating vitamin C as the ‘cure’ for scurvy goes to the Hungarian physicist Albert Szent-Györgyi, who subsequently received a Nobel Prize in 1937 for his discovery. Pellagra was first described in Spain in the mid 1700s after European contact with the inhabitants of South America. The intrepid explorers brought corn to Europe after discovering that it was an economically staple crop that could grow almost anywhere. What the European’s failed to recognize as important was the preparation method used by the indigenous peoples who treated the corn with calcium hydroxide (aka pickling lime or slaked lime) to make its nutrients, specifically Niacin (B3), bioavailable. For two centuries it was thought that pellagra was either caused by a toxin in corn or by germs residing on corn. By the early 1900s pellagra was a major problem in the poor American south. This led to dedicated research to discover its cause and, ultimately a cure. Finally in 1937 it was discovered that Niacin cures pellagra. Today incidence of pellagra are rare in affluent societies, but still common amongst the poor, impoverished and those displaced due to wars and civil unrest. Symptoms of pellagra include “the four d’s: diarrhea, dermatitis, dementia and death.” Skin rashes, especially areas exposed to the sun, swollen red tongue, confusion, insomnia, weakness, and eventually death. Mostly the result of a lack of Niacin in the diet, pellagra can also result from a lack of tryptophan, excessive leucine, or poor nutritional absorption. Beriberi, aka Wernicke-Korsakoff Syndrome, is a disease caused by the dietary lack of B1, Thiamine. Symptoms include severe



weight loss, weakness and pain in arms and legs, confusion, loss of coordination, edema, and irregular heart rate. There are three types of Beriberi, wet (mostly affecting cardiovascular system), dry (mostly affecting nervous system) and infantile (mostly affecting children in developing countries). Incidence of beriberi were seen around the same time that the ‘elite’ began having their rice ‘polished’ to remove the rough, brown outer layer that contains high concentrations of Thiamine and other vitamins, which were subsequently lost during the polishing process. Fortunately the ‘elite’ could afford other foods that contain Thiamine such as eggs, liver, oats and other whole grains, and flax. The same was not true for the rest of the population. As the practice of rice polishing began to spread, the occurrence of beriberi increased because the middle and lower class were subsisting on rice (now devoid of nutrients) and were not able to afford other foods containing Thiamine. Like scurvy, beriberi was once thought to be caused by an infectious germ and it took until the early 1900’s to properly identify a cause. The recommended cure was not to stop the practice of polishing rice, but to feed rice bran (the part that gets polished off) to those suffering from the disease. Beriberi is rare today in the developed world. Not because we have stopped polishing rice and other grains, but because those polished grains are ‘enriched’ with a synthetic version of a few of the vitamins that are lost during the polishing process.

VitalAmine The search for the cause and cure for these three deficiency diseases eventually led scientist to believe that a group of organic compounds known as ‘amines’ would provide the answer. And so in the early 1900s a Polish scientist combined the word ‘vital’ with the word ‘amine’ to create the word ‘vitamine’. It was quickly discovered that not all these ‘life giving nutrients’ were from the chemical amine group so the name was shortened to ‘vitamin’. Vitamins are classified by what they do in the body (their biological activity) rather than their structure. They are named



alphabetically, Vitamin A being the first to be isolated and named. Each alphabetical name is the name of a family of vitamins, for example Vitamin A is a family of vitamins which includes retinal, retinol, and several carotenoids. Vitamins are further classified into water soluble and fat soluble, which means exactly what the name implies. Fat soluble vitamins are stored in body fat and the liver. Water soluble vitamins are not stored in the body and must be replenished daily through diet.

Vitamin’sroleinhealth In the study of nutrition we have to remember that vitamins and phytonutrients are an integral part of whole food. In theory we should be able to get a more than healthy supply of vitamins from a whole food diet, but many factors may be preventing this such as:

− compromised digestion − eating denatured/overly processed food − environmental pollution − eating foods grown in depleted soil − living a sedentary lifestyle − chronic, unmanaged stress

The multi-billion dollar supplement industry has done a good job convincing us that optimal vitamin intake can only be found in pill form. Perhaps at this point they are right. Has our health and lifestyle reached a point of no return where regular food cannot sustain us and we now have to rely on engineered food products to enjoy optimal health? The answer to this question is different for everyone. There are many people that must rely on the use of supplemental vitamins to slow down disease and/or maintain health. As a practitioner you will need to suspend judgment and suggest what is best for the client … emphasizing whole food and wholesome lifestyle and knowing when supplemental nutrients are also required.



VitaminRequirements Simply put, we need enough vitamin intake to ensure the body has all the tools it requires to operate at an optimal level and to have some in reserve in case of injury. There are several systems of vitamin intake recommendations that we can use to determine if a person is getting enough. Remember that these are averages! Recommended Dietary Allowance (RDA) was developed in the United Sates during the Second World War to ensure that both armed forces and civilians were receiving adequate nutrition in their rations. RDA values are the minimal daily nutrient requirements to prevent deficiency diseases. Recommended Daily Intake (RDI) is based on RDA values, but has been updated to include more nutrients and provide requirements for 99% of the population across all demographics. These are the values that show up on food labels. Optimal Daily Allowance (ODA) takes the RDI one step further and provides nutritional values required to not just prevent deficiency diseases, but also prevent major disease processes. Suggested Optimal Nutritional Allowance (SONA) values are the result of a 15 year study that compared the nutritional intake (through both food and supplementation) with the healthiest, symptom free people in the study. UL (upper limit) is the daily maximum one should take of a nutrient from all food sources (supplements, food, beverages.) Taking in more than the daily UL of some vitamins can cause serious health concerns. DV (daily value) is sometimes seen on Nutrition Fact labels. DV is based on the average adult RDAs and is expressed as a percentage. It is generally considered that current daily values are out of date. You can find charts outlining RDA, RDI, ODA, SONA online and in books. Most charts will give you numbers based on age and sex. You can use these charts to create balanced meal plans



for your family and clients. See Book and Website Recommendations in Lesson 1.

TheFatSolubleVitamins(A,D,E,K) Fat soluble vitamins are stored in the liver and fatty tissue. Because they can be stored, daily intake is recommended, but not required. It can take months or longer to deplete fat soluble vitamins from the body’s stores. Fat soluble vitamins are not lost through cooking.

VitaminA

Forms:• Retinoids (retinol, retinal, retinoic acid) are the

biologically active forms of Vitamin A. • Related to vitamin A are a class of nutrients found in

colourful plants called carotenoids. (See more about carotenoids later in this lesson.)

• Carotenoids are also known as pro-vitamin A. They are not the biologically active form, however Carotenoids can be converted by the body into vitamin A as required.

• Taking the pro-vitamin A form is preferred to prevent vitamin A overdose.

Functions:• Vital for eye health. Prevent night blindness by

nourishing the rhodopsin, photoreceptor pigments in the retina.

• Helps activate immune function, including the maintenance and repair of epithelial tissue (skin and mucous membranes) and as an antioxidant protecting against cancer and other disease

• Required for the production of red blood cells and the utilization of iron, both of which are important for delivering oxygen to the cells

• Protects against heart disease, stroke, and high cholesterol • Important in the formation of bones and teeth • It is required in the body for the utilization of protein, and

helps prevent acne and premature aging of the skin

Deficiency:• scaly, dry skin, dry eyes, night blindness, frequent



diarrhea, hyperkeratosis (a thickening of tissue due to excess keratins.) Can lead to blindness if not treated.

Toxicity&Caution:• Large amounts of beta-carotene can turn the skin orange

and overwork the liver. • Upper limit of Vitamin A is 10,000 IU daily. • Taking more than 10,000 IU a day can be toxic to the liver

and is associated with GI disturbances, amenorrhea, hair loss, joint pain, and elevated liver enzymes.

• High doses of vitamin A during pregnancy can cause miscarriage, birth defects such as cleft palate and heart defects. Dosage in pregnancy should not exceed 10,000 IU daily.

FoodSources:• Beef and chicken liver, eggs, shrimp, whole milk products

(cheese, yogurt, butter); green, yellow, red and orange fruits and vegetables such as: apricots, beet greens, broccoli, cantaloupe, tomatoes, carrots, dandelion greens, kale, garlic, dark leafy greens, pumpkin, red peppers, and sweet potatoes.

HerbalSources:• Alfalfa, borage leaves, burdock root, catnip, cayenne,

chamomile, chickweed, eyebright, fennel seed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, uva ursi, yellow dock.

VitaminD

Forms:• D3 (cholecalciferol) is the active form of Vit D that the

body uses, and the form found in animal products. • D2 (ergocalciferol) is the form of Vit D from non-animal

sources. The body will convert D2 into an active form. • Semi-synthetic vitamin D3 is created from lanolin, a fatty

substance found in lamb’s wool. This is the form most often found in vitamin D supplements.

• Vegan Vit D supplements are made from lichen and microalgae.



Functions:• Required for the proper absorption of calcium and

phosphorus, and thus is very important for the formation and maintenance of strong bones, muscle contractions (including the heart beat), and nerve function.

• Crucial for immune function, both boosting immunity when the body is under threat from bacterial or viral infections; and in suppressing immunity to guard against autoimmune diseases.

• Important heart vitamin, helping maintain healthy blood pressure and ensure proper blood clotting.

• Helps prevent and treat breast and colon cancers.

Deficiency:• Deficiency of this vitamin is more widespread than with

other vitamins, especially in older adults. This is due to our modern lifestyle of spending less time outdoors and wearing sunscreen.

• Severe deficiency in children causes rickets (soft, weak bones that often shows up as bowed legs.) That same disease in adults is known as osteomalacia.

• Lesser deficiency symptoms include diarrhea, burning sensation in mouth and throat, insomnia and weigh loss due to lack of appetite.

• Intestinal, liver and gall bladder problems can interfere with vitamin D assimilation as can certain medications (anti-cholesterol drugs, antacids, thiazide diuretics).

Toxicity&Caution:• Elevated levels of vitamin D can result in toxicity causing

symptoms such as headaches, fatigue, mental degradation, liver and kidney failure.

FoodSources:• D3 is found in butter, egg yolks, liver, oily fish (anchovies,

herring, mackerel, sardines, salmon, trout,), oysters, shrimp.

• D2 is found in mushrooms, especially mushrooms grown under UV lights or and after exposure to sunlight.

• Processed foods that have been fortified with Vit D2.

VitDproductioninhumans:• When bare skin is exposed to the sun's ultraviolet B (UVB)

rays a cholesterol compound in the skin is converted into vitamin D3 precursor, which is then converted to D3 and



stored in fat cells. • D3 stored in the liver is converted to calcidiol until

required. • It takes 15 minutes of sunlight three times a week to

produce adequate vitamin D for good health. People living in northern/southern areas with less sunlight during the winter are unable to produce enough vitamin D and require supplementation.

• You can determine if the sun is strong enough to create Vitamin D by looking at your shadow. If your shadow is shorter than you are tall, then the UV index from the sun is strong enough to create vitamin D through exposure of bare skin. If your shadow is longer than you are tall than the sun is not strong enough to create vitamin D.

VitaminE

Forms:• There are eight related forms of vitamin E that come in

two categories: tocopherols and tocotrienols. • Synthetic forms of vitamin E are listed on ingredient

labels with a ‘dl’ in front of the name, i.e.: dl-alpha-tocopherol.

Functions:• A strong antioxidant. • Very important for fertility and reproduction • Protects against heart disease, especially in post-

menopausal women • Important for tissue repair, promoting healthy skin, hair

and eyes • May slow the progression of Alzheimer’s Disease. • Vitamin E is often added to oils and cosmetics to prevent

rancidity and prolong shelf life.

Deficiency:• Deficiency is rare, but can occur in people who eat a low

fat diet. • Infertility, miscarriage and menstrual problems • Nervous system dysfunction • Anemia • Increased risk of infection



Toxicity&Caution:• Strive to get adequate Vitamin E from the diet as synthetic

supplements are not very bioavailable. • Do not take supplemental vitamin E if also taking blood

thinners. • Those with diabetes or a hyperthyroid condition should

not take more than the ODA • Zinc is required to maintain adequate levels of vitamin E

in the blood. • As vitamin E oxidizes fat it loses its antioxidant

capabilities, however vitamin C works synergistically with E by revitalizing it into a reactivated state.

FoodSources:• Readily available in many foods. • Dark, leafy greens, legumes, nuts, sunflower seeds,

almonds, whole grains, cold pressed oils, fatty fish, dulse, eggs, kelp, milk, oatmeal, olive oil, organ meats, soybeans, watercress, wheat germ.

HerbalSources:• Alfalfa, bladderwrack, dandelion, dong quai, flaxseed,

nettle, oat straw, raspberry leaf and rose hips.

VitaminK

Forms:• K1 (phylloquinone) is found in plants • K2 (menaquinones) is created by “friendly” intestinal

bacteria • K3 (menadione) is the synthetic form • There are two vitamin K subtypes that work best for

humans: MK-4 and MK-7

Functions:• Required for blood clotting • Important to ensure dietary calcium deposits in bone and

teeth (rather than in tissue such as arteries) • Lowers the risk of bone fractures by being a co-factor in

the production of a protein called osteocalcin which plays a role in bone strength

• Lowers risk of prostate and lung cancer • Promotes a healthy liver and is needed for the conversion



of glucose to glycogen for storage

Deficiency:• Excessive bleeding, including nose bleeds, bleeding gums,

and heavy menstrual flow • Alcoholics are at increased risk for vitamin K deficiency

Toxicity&Caution:• Antibiotics impede the synthesis and absorption of

vitamin K • Supplemental vitamin K can interfere with blood

thinners.

FoodSources:• avocado, dark green leafy vegetables, asparagus, broccoli,

cabbage, cauliflower, cheese, eggs, fermented foods, kiwi fruit, liver, natto, oatmeal, rye, safflower oil, soybeans, wheat and yogurt.

HerbalSources:• Alfalfa, green tea, kelp and nettle.

WaterSolubleVitamins(BsandC) Unlike fat soluble vitamins, water soluble vitamins are not stored in the body in large amounts and must be replaced daily. It can take months or longer to deplete fat soluble vitamins from the body’s stores. However water soluble vitamins can be depleted in just a few weeks if not replaced on a daily basis through diet or supplementation. Excess water soluble vitamin intake is harmlessly excreted in the urine. The B vitamins work together within the body. When taken in supplement form it is best taken as a B complex formula that includes all the B vitamins. Individual B vitamins can also be used on a short-term basis to address specific health needs. Our nervous system is very dependent on B vitamins. During times of stress B complex supplements should be taken to help the body adapt and to prevent long-term damage. Smokers, Alcoholics and vegans are susceptible to B vitamin



deficiency issues.

Thiamine(B1)

Functions:• metabolism of carbohydrates, fat, amino acid, alcohol and

glucose (simple sugars) • central and peripheral nerve cell function • enhances cognitive activity and brain function • offers protection from degenerative effects of aging,

smoking and alcohol consumption. • Thiamine is an important ‘energy-generator’ vitamin,

helping the body convert carbohydrates into usable energy. Therefore Thiamine is an important supplement for diabetics. During ‘sugar binging’ thiamine levels can be quickly depleted.

Deficiency:• Beriberi, aka Wernicke-Korsakoff Syndrome, is a

degenerative brain disorder caused by the lack of thiamine.

• Deficiency can be the result of alcohol abuse, dietary deficiencies, prolonged vomiting, eating disorders, or the effects of chemotherapy.

• Symptoms of a lesser deficiency include nervousness, irritability, numbness, fatigue, depression, constipation, forgetfulness.

• Symptoms of severe deficiency include mental confusion, vision impairment, stupor, coma, hypothermia, hypotension, and ataxia.

Toxicity&Caution:• Alcohol, oral contraceptives, excessive caffeine

consumption, antibiotics and sulpha-drugs decrease Thiamine levels in the body.

FoodSources:• oatmeal, brown rice, whole grains, meat (pork and liver),

asparagus nuts, legumes and potatoes, sunflower seeds, Brewer’s yeast, fortified foods.

HerbalSources:• Alfalfa, bladderwrack, burdock root, catnip, cayenne,

chamomile, chickweed, eyebright, fennel seed, hops,



nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, yellow dock.

Riboflavin(B2)

Functions:• protein and carbohydrate metabolism • energy production, especially in the brain cells • important in maintaining a natural circadian rhythm

(wake/sleep cycle) • maintains integrity of mucous membranes and RBC (red

blood cell) formation • required for the production of antibody immunity • assists in oxygenation of skin, nails and hair • enhances iron and B6 absorption.

Deficiency:• Skin issues, including cheilosis (cracks at corners of

mouth), and itchy inflammation of the mouth, tongue, genitals

• Sore, sensitive eyes • Insomnia • Reduced energy • Frequent migraine headaches

Toxicity&Caution:• Riboflavin is destroyed by antibiotics and alcohol • oral contraceptives and strenuous exercise quickly deplete

Riboflavin stores • Vegans, alcoholics, and elderly are at risk for thiamine

deficiency • Riboflavin is the B vitamin in B complex supplements that

turns urine a bright yellow.

FoodSources:• Milk, beef, broccoli, cheese, eggs, liver, fatty (cold water)

fish, enriched cereal products, mushrooms, poultry, spinach, avocados, leafy green vegetables, whole grains and yogurt


chamomile, chickweed, eyebright, fennel seed, ginseng, hops, horsetail, mullein, nettle, oat straw, parsley,



peppermint, raspberry leaf, red clover, rose hips, sage, yarrow, yellow dock.

Niacin(B3,NicotinicAcid,Niacinamide)

Forms:• niacin (aka nicotinic acid)

o may cause niacin flush (see Toxicity and Caution) o the body will convert excess dietary niacin to

niacinamide • niacinamide (aka nicotinamide)

o less likely to cause niacin flush • Both niacin and niacinamide are found in food and

synthesized for use in supplements.

Functions:• anti-oxidant activity, particularly effective at mitigating

the effects of exposure to radiation • carbohydrate, fat, protein and cell metabolism • healthy skin, including protecting against skin cancer • high doses of Niacin used for managing high cholesterol

by increasing HDL (good cholesterol), although puts user at risk of liver disease

• enhances memory • If there isn’t enough niacin in the diet, the body can

produce its own from the amino acid tryptophan (provided there is adequate dietary source of tryptophan).

Deficiency:• Rare in the developed world, those most at risk of niacin

deficiency are alcoholics, those with compromised digestion, and poor access to proper nutrition.

• Pellagra is a condition caused by a lack of niacin and protein, especially the amino acid tryptophan. Symptoms include: dermatitis, insomnia, photosensitivity, aggression, glossitis, GI and NS dysfunction. People who rely on corn as a dietary staple must ensure that the corn is properly prepared with lime or an alkali solution to free up the B vitamins.

• Symptoms of a lesser deficiency include depression, dementia, fatigue, heart burn, indigestion, low blood sugar, skin eruptions (especially after exposure to the sun,) inflammation, nausea, vomiting



Toxicity&Caution:• In the following conditions niacin should be used with

caution: pregnancy, diabetes, glaucoma, gout, liver disease and peptic ulcers.

• Liver damage can occur in dosages of 500mg or more, if taken for extended periods of time.

• Niacin Flush is an uncomfortable red rash that may appear on the skin after the ingestion of niacin. This harmless rash produces a tingling, itchy sensation with heat. The rash can last for a few minutes to an hour.

• Deliberate Niacin flushing has become a popular method for detoxification when used in conjunction with hot saunas. This is not recommended as it can put undue stress on the liver and kidneys and may compromise methylation pathways (the body’s ability to process vitamins).

FoodSources:• Liver, red meat, salmon, tuna, poultry, milk, legumes,

whole grains, enriched cereals and breads, peanuts, Brewer’s yeast, carrots, broccoli, cheese, dandelion greens


chamomile, chickweed, eyebright, fennel seed, hops, licorice, mullein, nettle, oat straw, parsley, peppermint, raspberry leaf, red clover, rose hips, slippery elm, yellow dock

PantothenicAcid(B5)

Forms:• Pantothenic acid • Pantethine – the body will convert pantothenic acid into

its more stable form, pantethine

Functions:• stress and anxiety reduction, adrenal gland function,

adrenal hormone • production of neurotransmitters • antibody production; • nutrient metabolism (fats, carbohydrates, proteins and

vitamins) • required by all cells and is concentrated in the organs



• used in the cosmetic industry as a softener and lubricant • applied topically to assist in wound healing

Deficiency:• Pantothenic acid is found in small quantities in almost all

foods and deficiency is rarely seen except in extreme cases of malnutrition.

• Signs of deficiency include burning and tingling feet, insomnia, fatigue, headache, mental disturbances.

Toxicity&Caution:• large doses may cause mild diarrhea

FoodSources:• Pantothenic acid is found in small quantities in almost all

food. • Highest amounts are found in avocados, beef, brewer’s

yeast, eggs, fresh vegetables, legumes, shiitake mushrooms, nuts, sweet potatoes, whole grains and wheat, royal jelly.

• Intestinal bacteria can create pantothenic acid, although it is unknown if it is then absorbed into the body, or if it stays in the intestinal tract.

Pyridoxine(B6)

Forms:• Pyridoxine is the form primarily found in plants. • Pyridoxal and pyridoxamine are the forms found in

humans and other animals. • The liver will convert ingested B6 into the biologically

active form pyridoxal 5’-phosphate (PLP). • PLP travels through the bloodstream and is used to

determine B6 status via blood tests.

Functions:• involved in more bodily functions than any other single

nutrient affecting both physical and mental health. • required for in amino acid, omega 6, carbohydrate and fat

metabolism • assists in the conversion of tryptophan to niacin • important for heme synthesis; transamination; aids HCl

production; nucleic acid (RNA and DNA) synthesis • enhances immune function



• required for proper brain function and development, including the production of neurotransmitters

• aids in the production of melatonin, the neurotransmitter that allows one to fall asleep at night

• protective of the myelin sheath that insulates nerve cells • important for antibody production and the absorption of

B12; cancer immunity; arteriosclerosis prevention; inhibits homocysteine formation; PMS;

• helps prevent the formation of oxalate type kidney stones • Recent studies show B6 is an effective treatment for the

nausea and vomiting often associated with early pregnancy (morning sickness.)

Deficiency:• Anemia caused by inadequate heme production • Glossitis (red swollen tongue) • Dry skin, acne, and cheilosis (cracks at corners of mouth) • Overall weakness, dizziness, fatigue, and depression • Tingling, burning and numbness in hands and feet • ADD, memory issues • Nausea • Insomnia • Women are more likely to be deficient in B6 than men

Toxicity&Caution:• Cortisone drugs & diuretics block the absorption of B6 • Oral contraceptives and hormone replacement therapy

increase the need for B6 • Nerve damage can occur with prolonged doses of over

1000 mg daily • Vegans, vegetarians, alcoholics and those with IBS,

Crohn’s Disease and Celiac disease are at greater risk for deficiency

FoodSources:• avocados, bananas, beef, bell peppers, Brewer’s yeast,

carrots, carrots, chicken, eggs, legumes, raisons, salmon, sour kraut, sunflower seeds, tuna, turkey, walnuts, wheat germ, whole grains

HerbalSources:• alfalfa, catnip and oat straw



Biotin(B7)

Forms:• sometimes referred to as Vitamin H

Functions:• enhances utilization of the other B vitamins • functions in cell growth, metabolism of carbohydrates,

protein and fats, and fatty acid production • promotes healthy skin, nails, sweat glands, nerve tissue

and hair • aids in the production of the myelin sheath that insulates

nerve cells • used in veterinary medicine to treat hoof issues in horses • important nutrient for fetal development

Deficiency:• hair thinning and hair loss • dry skin and brittle nails • skin inflammation and dermatitis • cheilosis (cracks at corners of mouth) • signs of severe deficiency include fatigue, depression,

hallucinations, and tingling in extremities • pregnant women are at risk of a mild biotin deficiency

and it is recommended that a good quality prenatal vitamin is taken throughout the pregnancy

Toxicity&Caution:• no known issues

FoodSources:• Brewer’s yeast, egg yolks, meat, fish, milk, ocean fish,

whole grains and soy beans, peanuts, almonds, oats, sweet potatoes

Folate(B9)–folicacid

Forms:• Folate is the natural form of B9 found in foods. • Folic acid is the synthetic version. • Methylfolate is the body’s active form. The body will

convert folate and folic acid into methylfolate.



Functions:• Extremely important B vitamin required in the first

trimester of pregnancy to avoid neurological defects. • Studies show that 400mcg of folate taken prior to and in

early pregnancy will prevent neural tube defects such as anencephaly (incomplete closure of the skull) and spinal bifida (malformation of the spinal cord.)

• Important for the proper formation of red blood cells and preventing megaloblastic macrocytic anemia.

• Required for proper brain function and production of neurotransmitters.

• Guards against dementia and memory loss. • Decreases the risk for heart disease and stroke. • Regulates homocysteine levels, helping prevent

atherosclerosis (fatty plaque accumulation).

Deficiency:• Neural tube defects • Megaloblastic anemia (insufficient and/or malformed red

blood cells) • Swollen, red and shiny tongue • Diarrhea, especially after eating • Insomnia and fatigue • Memory issues

Toxicity&Caution:• Genetics determine if a person can properly convert the

synthetic folic acid into the active form of methylfolate. People with an MTHFR genetic mutation cannot properly make the conversion. It is recommended that unless a person has had genetic testing done to determine if they have the MTHFR mutation, supplementation with the methylated form of folate (methylfolate) is best.

• Folate works best with Vitamin C and B12. • Alcohol reduces absorption of folate. • Oral contraceptives increase the need for folate. • High doses for prolonged periods can aggravate

hormone-related cancers.

FoodSources:• asparagus, avocados, banana, barley, beef liver, broccoli,

Brussels sprouts, dark green leafy vegetables, grains, kale, legumes, milk, nuts, oranges, papaya, salmon, seeds, tuna, whole wheat



Cobalamin(B12) The absorption of B12 is dependent on ‘intrinsic factor’, a gastric secretion released from the parietal cells in the stomach. Without adequate intrinsic factor, B12 is not absorbed in the small intestines leading to a condition called pernicious anemia. Pernicious anemia is a severe lack of red blood cells that can occur in cases of malabsorption. It is common in the elderly, and those with digestive issues.

Forms:• Cyanocobalamin - synthetic form, most stable but not

easily absorbed • Methylcobalamin - active form, most easily absorbed • Hydroxocobalamin - main form found in food; the body

can easily convert it to methylcobalamin; form most often used for B12 injections

Functions:• essential for emotional well-being • maintaining physical and mental energy • maturation of RBCs (red blood cells), • neural function, healthy nervous system • assists in the production of neurotransmitters • DNA and myelin sheath synthesis and repair • assists in the utilization of folic acid and iron • digestion and absorption of food • protein synthesis • fat and carbohydrate metabolism • enhances sleep

AbsorptionofB12:• The absorption of B12 is a complex three-step process. • Hydrochloric acids and pepsin, both produced in the

stomach, break down ingested protein, isolating B12. • Next, gastric intrinsic factor (IF), produced by the parietal

cells in the stomach, binds to the B12 and escorts it to the end of the small intestine.

• Finally the B12 is then absorbed, providing there is enough calcium present.

• This complex process means there are plenty of areas



where things could go wrong, leading to a B12 deficiency. • Low stomach acid, poor production of IF, and lack of

dietary calcium can all lead to B12 deficiency.

Deficiency:• numbness and tingling in extremities • pale skin • tongue inflammation • moodiness • depression, confusion and eventually dementia • tinnitus • heart palpitations • chronic fatigue • constipation • assists liver in daily detoxification processes • Pernicious anemia: a severe lack of red blood cells that

can occur in cases of malabsorption. Common in the elderly, and those with digestive issues.

• damage to heart, brain, nerves and other organs • bone loss • B12 is stored in the liver. It can take months for the stores

to be depleted and by the time deficiency symptoms show up, irreversible damage may have occurred.

Toxicity&Caution:• People with the rare eye disorder, Leber’s Disease, should

avoid B12 supplements and only get their B12 from food (meat).

• Risk of deficiency is increased in those with a history of ulcers, diabetes, stomach surgery, and age.

• Vegans and vegetarians are at high risk for B12 deficiency and it is recommended that a good quality B12 supplement is taken on a daily basis

• Low B12 during pregnancy can result in neural tube defects.

• Breast fed babies of vegan mothers are at risk of being B12 deficient.

• People with low stomach acid or malabsorption issues should take sublingual B12 supplement.

• Severe deficiency requires regular B12 injections for life. • Anti-gout medicine, blood thinners and potassium

supplements block absorption of B12. • Metformin, a drug often taken by diabetics, depletes



vitamin B12. • Large doses of folic acid can mask a vitamin B12

deficiency.

FoodSources:• Brewer’s yeast, clams, eggs, herring, mackerel, dairy

products, soybeans, beef, clams, poultry, seafood. Although not found in most vegetables it is found in small amounts in sea greens such as dulse, kelp, kombu and nori

HerbalSources:• Alfalfa, bladderwrack and hops

VitaminC(AscorbicAcid)

Forms:• Unlike other synthetic vitamins, naturally occurring

vitamin C and its synthetic counterpart (ascorbic acid) perform equally well in the body.

• Ascorbic acid supplements that contain bioflavonoids are recommended over ascorbic acid by itself.

Functions:• A necessary antioxidant with over 300 functions in the

body. • Maintains adrenal function, helping the body manage

stress. • Aids in the removal of toxins from the body by binding

with heavy metals rendering them non-toxic and easily eliminated.

• Manages cholesterol levels by reducing LDLs while increasing HDLs.

• Required for the metabolism of folate, tyrosine, and phenylalanine.

• Protects against the harmful effects of pollution, inhibits infection and scavenges free radicals.

• Facilitates healing of colds and upper respiratory infection.

• Required for the proper creation of collagen, which is an important factor in maintaining healthy skin and connective tissues.

• Speeds up wound healing. • Promotes healthy sperm and seminal fluid.



• Reduces the symptoms of asthma and allergies. • The body can absorb about 200mg – 500mg of vitamin C

at a time, so taking smaller doses several times a day is better than taking 1,000 mg all at once.

Deficiency:• Scurvy, talked about earlier in this lesson, is caused by

lack of vitamin C and its symptoms include: extreme fatigue and weakness, spongy, bleeding gums and edema.

• Other lesser deficiency symptoms include bleeding gums, decreased immune function resulting in colds, infection and slow wound healing.

Toxicity&Caution:• Large oral doses of vitamin C can cause diarrhea. This is

side effect is bypassed with vitamin C injections. • Smoking depletes vitamin C. • Alcohol, oral contraceptives, anti-depressants and

analgesics increase the need for vitamin C. • It is not recommended to take more than 5000 mg/day

during pregnancy. This could result in the newborn developing scurvy after birth when its vitamin C ingestion is reduced.

• Large doses of standard vitamin C with aspirin can cause ulcers.

FoodSources:• Include berries, citrus fruits, green vegetables, melons,

mangos, tomatoes, broccoli and kale, peaches, peppers (sweet and hot), organ meats, sardines

HerbalSources:• There are many herbal sources of Vitamin C including

alfalfa, parsley, pine needle, plantain, rose hips, skullcap and violet and strawberry leaves.

Phytonutrients Phytonutrients, also call phytochemicals, are natural compounds found in plants that protect the plant from damaging insects, UV damage from the sun and other environmental factors. Phytonutrients are most abundant in fruits and vegetables, especially brightly coloured ones. Phytonutrients are also found



in whole grains, legumes, nuts, herbs and tea.

While not currently considered ‘essential’, phytonutrients provide a vast array of health benefits, most specifically antioxidant and anti-inflammatory activities. A diet with plenty of phytonutrient-rich foods helps the body:

• repair damage from toxins • improve intercellular communication • manage the overall functions of metabolism. • optimize immune function • keep inflammation in check • slow the aging process through antioxidant action • help manage blood pressure • lower risk of chronic disease, such as cancer and heart

disease Thousands of phytonutrients have so far been identified, however not all of them have been studied to determine their effect on human health, and the studies that have been done are often inconclusive. Despite this lack of studies, nutritionists and government agencies are spending more time encouraging people to ‘eat a rainbow’ and include plenty of colourful fruits and vegetables in their daily diet.

AnoteaboutAntioxidentsDuring daily activities our body is constantly creating toxic chemicals, a natural process of food metabolism, exercise and stress. The body is very efficient at neutralizing and eliminating



these toxins in a timely manner, especially when we are eating well and managing daily stressors. One of these toxins is called 'free radicals'. Free radicals are a byproduct of oxidation (oxygen metabolism) and when they are not neutralized quickly can cause damage to cells and DNA. Andioxidants are compounds found in foods and supplements that inhibit oxidation, thus cutting down on the formation of free radicals, preventing damage to cells. Naturally occurring antioxidants found in foods are always best. Supplemental antioxidants can be used as well, however high doses should only be used short-term. Examples of supplemental antioxidants include Vitamins A, C and E, as well as selenium. Most phytonutrients act as antioxidents in the body.

CategoriesofPhytonutrientsThere are more than 25,000 types of phytonutrients found in foods, so it makes sense to try and group them into similar chemical structure categories. Four common categories of phytonutrients include allium, carotenoids, ellagic acid and flavonoids. We will look at each group briefly. Remember these are just four of many phytonutrient categories.

Allium• help protect cardiovascular system • boost immune function • found in chives, garlic, leeks, onions, scallions

Carotenoids• includes alpha and beta carotene, lycopene, lutein, and

zeaxanthin • potent antioxidant • beneficial for improving immune function • important for eye health; decrease risk of macular

degeneration and development of cataracts • improve cell messaging and signaling • reduce risk of cardiovascular diseases • may reduce risk of certain cancers • pro vitamin A nutrients (many carotenoids can be

converted by the body into Vitamin A)



• found in bright red, yellow and orange plant pigments, some red and green vegetables and fruits

• red peppers, cantaloupe, carrots, corn, kale, mangos, oranges, papaya, romaine lettuce, spinach, sweet potatoes, tomatoes, watermelon, yams

• best source for lycopene is tomatoes • best source for alpha and beta carotene is carrots • best source for lutein and zeaxanthin is green leafy

vegetables

Ellagicacid• antioxidant • may slow the growth of cancer cells • helps manage cholesterol • reduces inflammation, especially in the arteries • found in blackberries, cranberries, currents, red grapes,

guava, kiwi fruit, pecans, pomegranate, raspberries, strawberries, walnuts

Flavonoidsakabio-flavonoids• anthocyanin, catechins, hesperidin, isoflavones, quercetin,

resveratrol, and tangeritin • powerful antioxidant • anti-inflammatory • prevents platelets from sticking together • help chelate excess minerals out of the body • manage blood pressure by blocking the enzymes that

raise blood pressure • support the structure of cells • lower risk of diabetes, heart disease and obesity • may slow the growth of cancerous cells • found in all vitamin C rich foods • apples, bilberries, black berries, blueberries, broccoli,

Brussels sprouts, capers, cherries, citrus (lemon, lime, orange, grapefruit, tangerine) , cocoa (70+% chocolate or pure cocoa), dill weed, garlic, kale, leafy greens, mangos, olive oil, onions, papaya, plums, red bell peppers, soybeans, spinach, strawberries, tea (black & green), tomatoes, wine (especially red)

lesson 6 vitamins phytonutrients...types of beriberi, wet (mostly affecting cardiovascular system),...

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