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PANTOTHENIC ACID

Like the other B vitamins, pantothenic acid helps release energy from carbohydrates, fats, and
protein. By forming its coenzyme (coenzyme A or CoA) pantothenic acid allows many energy-yielding
metabolic reactions to occur. This coenzyme also activates fatty acids so they can yield energy. It is also
used in the beginning steps of fatty acid synthesis. Pantothenic acid is so widespread in foods that a
nutritional deficiency among healthy people who eat varied diets is unlikely.

Pantothenic Acid Sources and Needs

Rich sources of pantothenic acid are sunflower seeds, mushrooms, peanuts, and eggs. Other
sources are meat, milk, and many vegetables.

The adequate intake set for pantothenic acid is 5 milligrams per day for adults, and we generally
consume that amount or more. A daily value of milligrams is used to express pantothenic acid content on
food and supplement labels. A deficiency of pantothenic acid might occur when alcoholism is
accompanied by a nutrient deficient diet. However, the symptoms would probably be hidden among

Food Sources of Pantothenic Acid

Food Item and Amount Pantothenic Adult Male and


Female

(milligrams) Al= 5 milligrams

%Al

Al 5 100%

Total corn flakes cereal, cup 11.8 236%

Power bar, 1 10.0 200%

Luna bar, 1 9.9 198%

Sunflower seeds, cup 2.3 46%

Fried beef liver, 1 ounce 1.7 34%

Raw mushrooms, 5 1.7 34%

Plain yogurt, 1 cup 1.5 30%

Acorn squash, 1 cup 1.2 24%

Peanuts, cup 1.0 20%

1% milk, 1 cup 0.9 18%


Roasted chicken breast, 3 ounces 0.8 16%

Broccoli, 1 cup 0.8 16%

Baked potato, 1 0.7 14%

Legumes, cup 0.7 14%

Cooked egg yolk, 1 0.6 12%

Deficiencies of thiamin, riboflavin, vitamin B-6, and folate, so the pantothenic acid deficiency might be
unrecognizable. No toxicity is known for pantothenic acid, therefore no upper level has been set.

BIOTIN

In its coenzyme form, biotin aids in fat and carbohydrate metabolism. Biotin assists in the
addition of carbon dioxide to other compounds. By doing so, it promotes the synthesis of glucose and
fatty acids, while also helping to break down certain amino acids. Symptoms of biotin deficiency include
a scaly inflammation of the skin, changes in the tongue and lips, decreased appetite, nausea, vomiting, a
form of anemia, depression, muscle pain and weakness, and poor growth.

Biotin Sources and Needs

Cauliflower, egg yolks, peanuts, and cheese are good source of biotin (fig. 8-12). Intestinal
bacteria synthesize and supply some biotin, making a biotin deficiency unlikely. However, scientists are
not sure how much of the bacteria-synthesized biotin in our intestines is absorbed. If intestinal bacterial
synthesis is not sufficient, as in people missing a large part of the small intestine or who take antibiotics
for many months, special attention should be paid to meeting biotin needs. A protein called widin in raw
egg whites binds biotin and inhibits its absorption. Consuming many raw egg whites eventually leads to
the deficiency disease. Cooking denatures avidin in eggs such that it cannot bind biotin.

Food Sources of Biotin

Food Item and Amount Biotin Adult Male and


Female

(micrograms) Al=30 micrograms

Al 30.0 100%

Smooth peanut bulter, 2 tablespoons 30.1 100%


Cooked lamb liver, 1 ounce 11.6 39%

Boiled egg, 1 9.3 31%

Cooked egg yolk, 1 8.1 27%

Yogurt, 1 cup 7.4 25%

Wheat germ, cup 7.2 24%

Roasted peanuts, 5 6.5 22%

Wheat bran, cup 6.4 21%

Nonfat milk, 1 cup 4.9 16%

Salmon, 3 ounces 4.3 14%

Egg noodles, 1 cup 4.0 13%

Swiss cheese, 2 ounces 2.2 7%

Cheddar cheese, 2 ounces 1.7 6%

Raw cauliflower, 1 cup 1.5 5%

American cheese, 2 ounces 1.4 5%

The Adequate intake set for biotin is 30 micrograms per day for adults. Our food supply is
thought to provide 40 to 60 micrograms per person per day. A daily value of 30 micrograms is used to
express biotin content on food and supplement labels and is 10 times our current estimate of needs. Biotin
is relatively. Large doses have been given over an extended period without harmful side effects to
children who exhibit defects in biotin metabolism. Thus, no upper level for biotin has been set.

VITAMIN B-6

Vitamin B-6 can exist in three chemical forms, all of which can be changed to the active vitamin
B-6 coenzyme. Pyridoxine is the general vitamin name and form added to foods.

Functions of Vitamin B-6

The coenzyme of vitamin B-6 are needed for the activity of many enzyme involved in
carbohydrate, protein, and fat metabolism. Vitamin B-6 is needed in many areas of metabolism, so a
deficiency results in widespread symptoms, such as depression, vomiting, skin disorders, irritation of the
nerves, and impaired immune response.
Vitamin B-6 plays a particularly important role in protein and amino acid metabolism. The
coenzyme helps to remove the nitrogen group (-NH2) from certain amino acids making nitrogen available
to another amino acid. These amino acid reactions allow a cell to synthesize nonessential (dispensable)
amino acids. In related function, vitamin B-6 plays a role in homocysteine metabolism.

Another important role of vitamin B-6 is the synthesis of many neurotransmitters. Recall from
chapter 3 that neurotransmitters allow nerve cells to communicate with each other and with other body
cells. A vitamin B-6 deficiency can cause a decrease in these neurotransmitters and lead to symptoms,
especially convulsions. This problem occurred in the 1950s when heat destroyed vitamin B-6 in formulas
fed to infants.

The vitamin B-6 coenzyme is important for the synthesis of hemoglobin and its function as the
oxygen-carrying part of the red blood cell. Vitamin B-6 is also necessary for the synthesis of white blood
cells, which perform a major role in the immune system.

Vitamin B-6 Sources and Needs

Major sources of vitamin B-6 are animal products, ready to eat breakfast cereals, potatoes, and
milk. Other sources are fruits and vegetables such as bananas, cantaloupes, broccoli, and spinach (figs. 8-
22 and 8-23). Overall, animals sources and fortified products are the most reliable because the vitamin B-
6 they contain is more absorbable than that plant foods.

The adults RDA of vitamin B-6 is 1.3 to 1.7 milligrams per day. A daily value of 2 milligrams is
used to express vitamin B-6 content on food and supplement labels. Average daily consumption of
vitamin B-6 for men and women is somewhat above the RDA.

Foods Sources of Vitamin B-6

Food item and Amount Vitamin B-6 (milligrams) Adults Male and Female
RDA=1.3 milligrams

%RDA

RDA 13 100%

Baked salmon, 3 ounces 0.8 62%

Baked potato, 1 medium 0.7 54%

Banana,1 0.7 54%

Avocado, 1 0.6 46%

Roasted chicken breast, 3 0.5 38%

Acorn squash, 1 cup 0.5 38%

Special K cereal, cup 0.5 38%


Fried beef liver, 1 ounce 0.4 31%

Roasted turkey lunch meat, 3 ounce 0.4 31%

Sirloin steak, 3 ounces 0.4 31%

Lean ham, 3 ounces 0.4 31%

Watermelon, 1 slice 0.3 23%

Sunflower seeds, cup 0.3 23%

Cooked spinach, cup 0.2 15%

Athletes may need slightly more vitamin B-6 than sedentary adults. The athletes body processes
a great deal of glycogen and ingested protein (in the form of amino acids) for fuel, and the metabolism of
these compounds requires vitamin B-6. However, athletes are likely to consume plenty of protein rich
foods enough to supply needed amounts of vitamin B-6.

People with alcoholism are susceptible to a vitamin B-6 deficiency because a metabolite formed

in alcohol metabolism can displace the coenzyme form from enzymes, increasing its tendency to be

destroyed. In addition, alcohol decreases the absorption of vitamin B-6 and the synthesis of its coenzyme

form. Cirrhosis and hepatitis (both of which may accompany alcoholism) also disable liver tissue from

metabolizing vitamin B-6, which decreases synthesis of its coenzyme form.

Carpal tunnel syndrome, a nerve disorder in the wrist, has been treated successfully with large
daily doses of vitamin B-6 in some people. However, because of defects in the design of trials and
conflicting data on its effectiveness, vitamin B-6 is currently not routinely recommended for this
condition. The inconsistent results of studies of vitamin B-6 and premenstrual syndrome (PMS) also make
a definitive recommendation for taking vitamin B-6 controversial. Some physicians, however, advise
doses of 50 to 100 milligrams per day as a possible part of therapy. Such large doses may also help treat
morning sickness that develops during pregnancy.

Upper Level for Vitamin B-6

The upper level for vitamin B-6 is 100 milligrams per day, based on the risk of developing nerve
damage. Studies have shown that intakes of 2 to 6 grams of vitamin B-6 per day for 2 or more months
especially can lead to irreversible nerve damage. Symptoms of vitamin B-6 toxicity include walking
difficulties and hand and foot numbness. Some nerve damage in individual sensory neurons is probably
reversible, but damage to the ganglia appears to be permanent. With 500 milligram tablets of vitamin B-6
available in health food stores, taking a toxic dose is easy.

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