Kinesiology 3362F/G Lecture Notes - Lecture 27: Pernicious Anemia, Yolk, Pantothenic Acid
15 Dec 2016
School
Department
Course
Professor
Vitamin
Food Source
Deficiency
Supplementation
B1 (Thiamin)
• Whole grain cereal
• Pork
• Beans/seeds/nuts
• F + V
Rare
Unnecessary
B2 (Riboflavin)
• Dairy products
• Meat (liver)
• Eggs
• Dark leafy veggies
• Whole grain
Rare
Unnecessary
B3 (Niacin)
• High protein foods
• Meat
• Dairy
• Whole grain
• Legumes
Rare
Pellagra
• Dermatitis
• GI problems
• Mental/nervous disorder
Could be toxic
• Impair FFA release,
adversely affecting
performance
• Especially bad for
endurance
B5 (Pantothenic Acid)
• Organ meats
• Eggs
• Legume
• Whole grain
• Absent in
refined/processed
foods
Rare
Unnecessary
B6 (Pyridoxine +
Pyridoxal +
Pyridoxamine)
• High protein foods
• Meat
• Wheat germ
• Whole grain
• Eggs
Rare
No benefit
Biotin
• Organ meats
• Egg yolk
Rare (unless egg white binds biotin)
• Appetite loss
Unnecessary
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• Legumes
• Dark green leafy
veggies
• Depression
• Muscle pain
• Skin problems
B12
• Animal products
Rare
• Pernicious anemia
• Paralysis (nerve damage)
• If pregnant need
adequate intake
Folic Acid (folate)
• Green leafy veggies
• Organ meats
• Whole grain
• Beans
• Oranges/bananas
Anemia
• Need to if pregnant
• May reduce
homocysteine in blood
(vascular disease)
C (ascorbic acid)
• Citrus fruits
• Tomatoes
• Green leafy veggies
Rare
Scurvy
• Ruptured blood vessels
• Bleeding gums
• Impaired wound healing
• Muscle weakness
• Not for exercise
• Maybe for health
(antioxidant, upper
respiratory infection)
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Document Summary
Impair ffa release, adversely affecting performance: especially bad for endurance. Unnecessary: appetite loss, legumes, dark green leafy veggies, animal products, green leafy veggies, organ meats, whole grain, beans, oranges/bananas, citrus fruits, tomatoes, green leafy veggies, depression, muscle pain, skin problems. Scurvy: ruptured blood vessels, bleeding gums, muscle weakness. If pregnant need adequate intake: need to if pregnant, may reduce homocysteine in blood (vascular disease, not for exercise, maybe for health (antioxidant, upper respiratory infection) Food source: liver, dairy products, fish, butter, fish oil, eggs, some fortified foods, polyunsaturated veggie oils, margarine from oils (corn, soy, safflower, nuts/seeds, fortified cereals, wheat germ oil, eggs, green leafy veggies, green leafy veggies, milk, meat, eggs. Impaired contraction (secondary amenorrhea: colon cancer, high bp. Magnesium: dairy products, salmon/sardines, green leafy veggies, tofu, legumes, animal products, beans/peas, pop, most veggies, nuts, seafood, milk/yogurt, whole grains, f + v (green leafy) Might need: suggested w meals to lower gastric ph.
