all right we ready for vitamin E vitamin E was actually identified back in the 1960s so it's a pretty recent vitamin just like we found with the vitamin A it's a group of compounds the most common one that I'd like you to learn is Alpha torol that is the most common form and that is one that if we were to supplement that is what we're consuming it tends to be the most active all of these t FRS and too trols have differing levels of activity so this is again the one to to be aware of with our food sources it is found in a lot of plant oils and as well as with within our nuts so in the oils of our nuts and seeds a key key point with this one though it is found in unprocessed Foods so for example peanuts are going to be a much better source of vitamin E than peanut butter which has been processed uh same type of thing with some of our oils the more processed the oil is the less vitamin E that is available in it and the reason for this is it's very very very sensitive to destruction and I included that here on my next slide so uh again we want to recommend unprocessed Foods when it comes to this uh one reason I alluded to earlier is storing your oils in dark cabinets vitamin E is is destroyed by light so that can help preserve it a bit and also a note on frying so if we're frying with some of these oils it's good for flavor but we do tend to lose a bit more vitamin E at those high temperatures that we find with frying so just just some food for thought there absorption transport storage same as the first two so nothing unique there the RDA is about 15 migam we find that most Americans are well under so I would recommend for you guys to uh put me on pause for a second and look at your 3-day recalls see how much vitamin D and vitamin E you're taking in if you're like the majority of individuals you're likely low in dietary intake of both of these so what about the functions the first one is probably its most important the one that's talked about quite a bit it's a strong antioxidant it's one of the strongest antioxidants found in nature the image on the slide shows you how it can help stabilize the cell membranes so vitamin E is the green glob here to help neutralize those free radicals we know that if we don't have enough vitamin E coming in it can lead to a lot of oxidative damage and overall we find that rates of cancer heart disease cataracts macular degeneration those types of conditions are higher in folks who don't have enough vitamin E in their blood so that being directly related to their dietary intake so huge huge function the other important function is it's an anti-coagulant what this means it it thins your blood so anti- being against coagulant is something that clots so it's an anticlotting agent it basically makes your blood less sticky so less likely to clot which we find increases I'm sorry decreases the risk of heart attacks or Strokes so the thinner the blood is the less likely that we see obstructions with clots uh in the United States we do find that we tend to be low uh the groups on the slide are the ones that are the lowest that would be more at risk for a full-on deficiency but for most individuals we are marginally low and this can decrease our immune system as well as increase our risk for some of those chronic conditions so just because we don't maybe see the symptoms outwardly doesn't mean that a low status of this vitamin isn't affecting us for the long term term on the other hand an overdose of a supplement not a good idea because it's such a good thinner of your blood taking too much of it can cause a one to bleed a little bit too much so the term hemorrhagic just means that we're we're losing too much blood uh we will learn about vitamin K in a second it's a coagulant and too much of vitamin E can actually interfere with how well vitamin K helps to clot your blood one of the reasons we always ask folks about medications prior to surgery is to make sure that they're not taking high doses of something that is a blood thinner prior to surgery so vitamin A vitamin E would be one that we would recommend to cut out prior to that surgery so that way the individual isn't bleeding too much the other caution here is other anti-coagulation products so let's say that we have an older adult who's taking an aspirin a day or maybe is on coumadin so a medic ation to thin their blood too much vitamin E and A supplement may make make that too too too much so a lot of bruising a lot of bleeding that is occurring and then finally we know that too much can affect other antioxidants there's a fine line with some of these we need it to help support things like vitamin A and and selenium but too much vitamin E can actually affect how well vitamin A acts and so on so just a reminder that some supplementation often not indicated ideally we we'd want to recommend more food forms okay so that's pretty short and sweet over vitamin E lastly we have vitamin K this is another one that's found in a group of compounds called Quon in this case the phoques are plantbased so the the root there these are the most biologically active and they're the most uh commonly found in our diets so when we consume vitamin K okay mainly we're consuming the pho Quinones the menaquinones are found in some of our animal products they're found in fish oil uh they're also found in eggs however the primary source of menaquinones and this is important is the bacteria and your colon so remember when I told you earlier in the semester to consume adequate fiber fiber is food for the bacteria it can make certain vitamins for us well this was one vit Vin that they make the colon bacteria make about 10% of the vitamin K that we need and it is in this form the menaquinone thene is worth a mention this is the synthetic form the supplement form and you see the on the picture here it's a very a small molecule whereas the filo quinone is a pretty lengthy one so absorption transport storage uh nothing unique to mention there with the pho Quinones uh they're the ones that we take in through the diet they're going to be absorbed in the same way as the other fat soluble vitamins the menaquinone though this is the one that's made in our intestinal tract by bacteria it is actually sent right into the bloodstream from those bacteria so we eat fiber the bacteria make this vitamin forest and it's absorbed into the cells of the colon and then sent into the bloodstream so that's a little bit of a a difference there not a ton that we need you see this one's in micrograms not a ton that we need and we also make it in the body so that's why it's not one that we worry about too much when it comes to a deficiency the food sources tend to be a lot of our green vegetables and you see some of them listed here it can also be found in Veggie oils margarine it can be found in a few of those animal products but by and large we find it in those green green veggies so functions the the first and most important one is blood clotting the the K in the name of this vitamin actually stands for coagulation uh the I think it was a Danish researcher who identified it and in in Denmark they the term coagulation starts with a K so they named it vitamin K based on its ability to coagulate so what this means is it helps to stop clots so stop bleeding if we look at our figure here we have some some terms you may have seen some of these actually from Anatomy or physiology we we have some proteins in the body that help to uh create a clot so if we cut ourselves with a piece of paper paper cut or even with a knife then ultimately we stop bleeding right and that's due to a Cascade of steps that occur to create a clot well Vitamin K is necessary for several of those reactions to occur so a low intake could potentially lead to a situation where someone is bleeding a bit too much so again coagulation the bone metabolism is the other big function with this vitamin it helps to basically bind calcium to your bones there's a bone matrix that includes a lot of minerals and one function that vitamin K has is to keep those minerals bound together within your bones so we do find this one at times in a supplement with vitamin D and calcium so not if you see vitamin K on your supplement this is one of the reasons why it can help to preserve that calcium status all right deficiency I've seen it in cases where folks have used antibiotics for a long time if we use antibiotics we're destroying our gut bacteria so that's going to affect synthesis of this vitamin and then the other conditions as we've already alluded to if there's something affecting the GI system we don't see absorption as well what can occur bleeding so there's a bleeding risk with a low intake or a low amount of vitamin K in the body toxicity I put a question mark here it's really not known to be toxic except if they're if someone is taking a medication to thin their blood and then it can have some some weird interactions but for most of us no known adverse effects if we take too much of it it's actually excreted more readily than vitamins a d and e so we don't we don't see it stored as well in the body as those other ones so not a huge Factor unless I'm going to skip on down to my last point someone is taking a medication that's designed to thin their blood so here we have vitamin K it's meant to clot your blood if someone is taking a medication like an aspirin or a cumin to thin their blood then there can be some opposing reactions there what we recommend is just to stay steady with vitamin K so for example if someone's going to eat two big salads for lunch and dinner and some extra broccoli one day then they need to be consuming the same types of things the next day we don't want to have a high intake of it one day and then a super low intake of it the next day if we have too much it can potentially override the effect of the medication which is designed to thin blood so just a steady intake is ideal the other fact here I mentioned with the newborns when we're born we don't have a lot of vitamin K in our system yet and we also have a very sterile GI system we don't have any bacteria in our colon yet so they'll often give vitamin K injections at Birth to help that child have some stores in their bodies and then over time we are able to synthesize it from our from our own gut so I included the table that summarizes some of the key points of these vitamins here in terms of the RDA the one I told you to learn is vitamin D so certainly read through the others and have an understanding of what they look like but the number to remember is with vitamin D uh I also want to recommend for you to not just memorize this information but really understand the wise and the hows of this so for example could you answer me if I asked you how does vitamin A deficiency lead to dry skin could you tell me it's the epithelial tissue connection or with vitamin A how can a low intake lead to poor vision so you could tell me that relationship another question might be how does a low intake of vitamin D lead to rickets or lead to osteomalacia why is Vitamin K consistency important whenever we're talking about our intake so know the basics yes but also know uh be able to take it a step further that application piece the last section in the textbook chapter is over supplements and it's the section I recommend for you to really spend some time in read it's I think it's about two pages worth of information and here are some of the questions I'd like you to be able to answer with vitamin supplements the biggie who may benefit so I've talked today about how most of us don't need to supplement with any of these if we're eating a well-balanced diet with the exception of vitamin D as I alluded to earlier however there are some groups that may benefit from supplements so I'd like you to be able to identify a good listing of people who would benefit from a multivitamin or vitamin supplement the other questions you'll be able to answer as you read through that section so fantastic chapter they do a great job with the vitamins themselves to reinforce the importance of antioxidants I found a a short article it's about one page so I called it a fact sheet over certain antioxidants and the the health of your eyes so they talk about vitamin A and E as well as a few others uh to help support the health of of eye and vision and then lots of great tips throughout here's just a a sampling of them for preserving vitamins when cooking but the the textbook really does a fantastic job of of presenting these in an interesting and applicable way so I encourage you to spend some time with your book as well as spending some time with the study area and getting some practice with the quizzes they have got I think about three different types of quizzes that you can partake in with the study area so thank you for listening and I hope that you've enjoyed learning about the fat soluble vitamins