JMU Nutrition 280 Final Exam torisky

vitamins: fat soluble

Vitamins A, D, E, K

vitamins: water soluble

B1 thiamine, B2 riboflavin, B3 niacin, B5 pantothenic acid,

B6, B7 biotin, B9 folate, and B12

Vitamin A: functions

vision, cell differentiation, maturation and reproduction, skin and epithelial cell integrity, gene regulation, dismantles bone

vitamin A: forms

food source and in body

vitamin A: food source form

retinyl (animal) and beta-carotene (plant)

Vitamin A: forms in the body

retinol (cell reproduction), retinal (vision), and retinoic acid (growth regulation)

retinol activity equivalents (RAE)

1 RAE = 1 microgram retinol or 12 micrograms B-carotene

Vitamin A: Food sources

protein, diary, fruits and veggies

Vitamin A number 1 food source

beef liver or cooked carrots

Vitamin D: functions

hormone structure is similar to cholesterol, immune cell maturation, blood calcium regulation

Vitamin D: Deficiency

rickets (children) or osteomalacia (adults)

Rickets/Osteomalacia symptoms

delayed growth, bow legs, weakness, and pain in spine, pelvis, and legs

Rickets: factors

lack of exposure to the sun, extreme vegetarian, exclusive breast feeding for a long time

Vitamin D: conversions

IU/40=number of micrograms

Vitamin D: recommendations

ages 19-50 is 5 micrograms, ages 51-70 is 10 micrograms and ages 71 plus is 15 micrograms

Vitamin D: sources

sunlight, protein, dairy

vitamin D number 1 source

salmon

vitamin D: toxicity

can occur when you take 4-5x the RDA leading to diarrhea, headache, nausea and possible calcium deposit into soft tissue

vitamin K: function

blood clotting (2 proteins) and bone function (proteins)

vitamin K: inhibitor

anticoagulant targets vitamin K proteins

vitamin K: blood clotting process

essential for synthesis of prothrombin (inactive) into thrombin (active)

Vitamin K: sources

intestinal bacteria produce 10 percent of DRA, veggies and proteins

vitamin K: interference

antibiotics, uncontrolled bleeding and sterile fetal gut

vitamin K: toxicity

supplements - red blood cell breakage causing yellow skin

Vitamin K: toxicity symptoms

jaundice and brain damage

Vitamin E: functions

antioxidant, protects cell membranes, supports red and white blood cells, and nerve development

Vitamin E: recommendations (DRA)

15mg

vitamin E: recommendation conversions

1 IU synthetic = 0.45mg and 1 IU natural - 0.67mg

Vitamin E: deficiency

it is rare but its usually secondary to fat malabsorption causing neuromuscular problems and ruptured red blood cells

Vitamin E: sources

veggies and grains

vitamin e number 1 source

sunflower seeds and almonds

Vitamin A recommendation (RDA

female 700 micrograms and male 900 micrograms

Vitamin K recommendation (IA)

female 90mg and male 120mg

Thiamin B1: function

coenzyme energy metabolism, appetite and nervous system

Thiamin B1: deficiency

beriberi - I cannot

Beriberi symptoms

muscle wasting and nerve damage

Thiamin B1: inhibitors

Alcohol impairs absorption

Thiamin B1: food source

grains and proteins

Thiamin B1: number one food source

pork

Thiamin B1: recommendations (RDA)

female 1.1mg and male 1.2mg

Riboflavin B2: function

coenzyme in energy metabolism, vision, and healthy skin

Riboflavin B2: deficiency

cracks on lips and corners of mouth, swelling of mouth/throat

Riboflavin: food sources

veggies, grains, protein, and dairy

riboflavin: primary food source

milk

Riboflavin recommendations (RDA)

female 1.1mg and males 1.3mg

Niacin B3: function

coenzyme in energy metabolism, skin, nervous system, and digestive system

Niacin B3: deficiency

pellagra

Pellagra symptoms

diarrhea, dermatitis, dementia, death

Niacin B3: precursor

Tryptophan

Niacin B3: toxicity

niacin flush

niacin flush

a temporary burning, tingling, and itching sensation, headache and reddened face, arms, and chest.

Niacin B3: food sources

veggies, grains, and proteins

Niacin B3 primary source

chicken

Niacin recommendations (RDA)

female 14mg and male 16mg

Folate B9: function

Coenzyme for energy metabolism gene synthesis

Folate B9: deficiency

megaloblastic anemia, neural tube defects

Folate absorption (dietary)

50 percent

Folic acid absorption (synthetic)

85-100 percent

synthetic folic acid exceptions

oranges, pineapple, papaya juice, and dried beans

Folate: food sources

fruits, veggies, grains, and proteins

folate primary source

lentils

folate recommendations (RDA)

400mg

pantothenic acid B5: function

coenzyme metabolic activity

pantothenic acid B5: food sources

widely distributed in foods

pantothenic acid primary source

protein and grains

Vitamin B6 function

coenzyme in the metabolism

Vitamin B6 deficiency

anemia, impaired immune function

Vitamin B6 toxicity

nerve damage

vitamin B6 food sources

veggies and grains

vitamin B6 primary source

chicken

vitamin b6 recommendation (RDA)

1.3mg

vitamin b12: function

Coenzyme in protein metabolism and formation blood protein

Vitamin B12 deficiency

anemia

vitamin b12 food sources

found naturally only in animal protein and dairy

vitamin b12 primary food source

trout

vitamin b12 recommendation (RDA)

2.4micrograms

biotin b7: function

coenzymes in energy metabolism and gene expression

Biotin B7: inhibitor

uncooked egg whites inhibits absorption

Biotin B7: sources

some produced in intestines and proteins

Biotin B7 primary source

liver, egg yokes

Vitamin C: function

collagen, immune response, assists in iron absorption, antioxidant

Vitamin C deficiency

Scurvy

Scurvy symptoms

anemia, bleeding gums, weakness, fatigue, and rash

Vitamin C food sources

fruits and veggies

vitamin c primary food source

orange juice and kiwi

vitamin c recommendations (RDA)

female 60mg and male 90mg

vitamin C toxicity

nausea, abdominal cramps, diarrhea

vitamin c inhibits

certain drug actions and biochemical tests

water: function

nutrient, transporter, solvent, cleanser, shock absorbers, temperature regulator, and chemical reactant

water: thirst signal

hypothalamus, pituitary gland, and kidneys

water daily needs

male 3.7 L, female 2.7 L, or 1-1.5ml per calorie expended

hard water

high concentration of dissolved minerals calcium, and magnesium

soft water

high concentration of dissolved mineral sodium

major minerals

calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur

trace minerals

iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum

Sodium functions

fluid and electrolyte balance, PH balance, nerve transmission and blood pressure

sodium: dietary sources

table salt, processed foods

sodium health risks

hypertension

Hypertension

high blood pressure

hypertension treatment

Lifestyle (weight loss, diet, exercise, low alcohol) or medication