Health and Nutrition Module 8: Food Science II--Micronutrients

scurvy yo ho ho

micronutrients

support molecules needed in small amounts that prevent some diseases and regulate processes

vitamin

an essential chemical that needs to be included in the diet because your body can’t make it

Vitamin A (retinol)

a fat-soluble, necessary component in producing vision; supports skin, bone, and tooth health

where can you find vitamin A

animal liver, milk, butter, yellow or orange vegetables

provitamin A

a chemical that can be converted into vitamin A

the B complex vitamins

water-soluble, needed for energy production, construction of complex chemicals, production of red blood cells, and maintenance and repair of life processes

Vitamin B₁ (thiamine)

important in catabolism, neurotransmitter production, and the health of the heart and blood vessels

beriberi

a deficiency of vitamin B1

where can you find the B complex vitamins

meat, dairy, vegetables, whole grains, and protein foods

Vitamin B₂ (riboflavin)

necessary for enzymes to work

Vitamin B₃ (niacin)

important in DNA repair and hormone production

pellagra

a deficiency of vitamin B3

what are the three D’s

dermatitis, diarrhea, and dementia

Vitamin B₅ (pantothenic acid)

important for making and breaking apart fats, protein, and carbohydrates

Vitamin B₆ (pyridoxine)

a cofactor in enzyme reactions (building amino acids, carbohydrate and fat metabolism), contributes to neurotransmitter and red blood cell production, and the expression of genes

neuropathies

areas of pain or numbness in the hands and feet

Vitamin B₇ (biotin)

necessary for cell growth, helps produce fatty and amino acids, may keep blood glucose levels steady

Vitamin B₉ (folate)

works with vitamin B12 and vitamin C to build red blood cells and make DNA

Vitamin B₁₂ (cobalamin)

involved in every cell in the body in amino and fatty acid use and DNA regulation

where is vitamin B12 found

animal foods

anemia

a shortage of red blood cells or hemoglobin

hemoglobin

the chemical inside red blood cells responsible for carrying oxygen

intrinsic factor

a chemical produced by the stomach which binds to dietary vitamin B12 and enables it to be absorbed across the mucosa of the small intestine

collagen

the most abundant protein in the human body

scurvy

vitamin C deficiency that can kill a person if left untreated

what are the symptoms of scurvy

collagen falls apart, brown spotting on the skin, bleeding in the mucosa, open skin wounds, achiness and tiredness

Vitamin C (ascorbic acid)

water soluble; found in tomatoes, citrus fruits, and other fruits and vegetables

Vitamin D (cholecalciferol)

a fat-soluble vitamin responsible for absorbing calcium from the small intestine and regulating the amount of calcium and phosphate in the blood

rickets

a disease caused by long-term vitamin D deficiency that causes bone pain, muscle spasms, weakness, tooth decay, and growth problems

where can you get vitamin D

UV radiation or in dairy products such as milk

lactose intolerant

cannot digest lactose

lactose

the sugar found in milk

what affects the amount of UV radiation the skin can absorb

skin pigmentation

is it possible to overdose on vitamin D from UV radiation

nope

Vitamin E (tocopherol)

a fat-soluble vitamin found in vegetable oils and stored in body fat; important in enzyme function, gene expression, and the production of DNA and cell membranes

Vitamin K (phylloquinone)

a fat-soluble vitamin necessary for blood clotting

where can you find vitamin K

green leafy vegetables, cabbage-family foods, aged cheese, eggs, meat, and fermented vegetables

therapeutic dose

enough of a substance to improve a person’s health and prevent a deficiency disease

pandemic deficiency disease

a combined deficiency of vitamins

what are the five essential vitamins

A, B1, B3, C, and D

minerals

elements found in the earth that are drawn up by plant roots and incorporated in the plants that become food

milligram

a thousandth of a gram

microgram

a thousandth of a milligram

macrominerals

the five minerals required in hundreds or thousands of milligrams per day

what are the five macrominerals

potassium, sodium, calcium, phosphorus, and magnesium

potassium (4700 mg)

necessary for many cell functions and controls blood pressure

where can you find potassium

potatoes, bananas, apricots, oranges, and dairy products

sodium (1500 mg)

required for cellular function and water balance in the body; easily overdosed because of its flavor as table salt

calcium (1000 mg)

necessary for healthy bones, blood clotting, nerve impulses, and muscle contractions

where can you find calcium

vegetables, milk, yogurt, cheese, beans, nuts, meats, fruits, and hard water

phosphorus (700 mg)

a crucial part of ATP

where can you find phosphorus

milk, peas, meat, and eggs

magnesium (300-400 mg depending on gender)

controls heart rhythm, muscle contractions, and nerve functions

where can you find magnesium

green vegetables, beans, nuts, and whole grains

trace minerals

minerals needed in a few milligrams or less per day

zinc (8-11 mg depending on gender)

a valuable antioxidant important in fighting disease, cell growth, wound healing, maintaining eyesight, and relieving depression

where can you find zinc

red meats, crab and lobster, dark chicken meat, milk, nuts, and beans

iron (8-18 mg depending on gender)

an essential mineral in hemoglobin

why is absorption of iron more tightly regulated in the body

iron is toxic in large amounts

where can you find iron

red meat, seafood, poultry, nuts, beans, and vegetables

how can you increase your body’s intake of zinc and iron

by including vitamin C in your meals

fluoride (3 mg)

prevents tooth decay, helps bone growth

where can you find fluoride

grape juice, spinach, tomatoes, fluoridated water

manganese (2 mg)

important in bone strength

where can you find manganese

nuts, beans, tea, and whole grains

copper (900 μg)

helps process iron for red blood cells

where can you find copper

seafood, beans, nuts, potatoes, and whole grains

iodine (150 μg)

necessary for the thyroid gland to make thyroid hormone

where can you find iodine

seafood and iodized table salt

selenium (55μg)

an antioxidant that protects cell membranes and cell DNA from damage, stimulates the immune system to recognize and destroy cancer cells, helps the reproductive systems and the body’s manufacturing of neurotransmitters

where can you find selenium

nuts, seafood, grains, vegetables, eggs, poultry, red meat, and garlic

molybdenum (45 μg)

important in the nervous system

where can you find molybdenum

leafy vegetables, beans, grains, and nuts

what factor affects selenium and molybdenum amounts in plants

the amount of the mineral in the soil the plants grew in

chromium (30 μg)

involved in the chemical processing of fats and carbohydrates, keeps cells responding to insulin

where can you find chromium

beef, eggs, chicken, peppers, and whole grains

what are the most commonly missed micronutrients among the poor

vitamin A, iron, and iodine

oxidation

a natural process that produces free radicals

free radical

a troublesome chemical compound that carries an extra electron

what do free radicals do

they steal electrons from other molecules, twisting proteins and corrupting DNA, turning others into free radicals

oxidative stress

the cumulative effect of damage done by all free radicals in the body

antioxidants

nutritional chemicals that disarm free radicals by giving away electrons without becoming free radicals

uric acid

the major antioxidant in the blood

phytochemicals

chemicals produced by plants

flavonoids

plant pigments that give bright color to many plants

what color is lycopene

red

what color is carotene

orange

what color is anthocyanin

purple

fiber

the indigestible part of plant foods that travel the length of the digestive tract unchanged

soluble

dissolves in water

insoluble

does not dissolve in water

soluble fiber

absorbs water and forms a gel

what does soluble fiber do

sticks to cholesterol to be expelled in the feces, lowering blood levels of LDL and slowing the process of digestion

prebiotics

components that feed the friendly bacteria in the large intestine

where is prebiotic soluble fiber abundant

onions, garlic, beans, peas, wheat, and green vegetables

insoluble fiber

does not form a gel, resists water and adds bulk to the chyme and feces, increases peristalsis

cellulose

a long chain of modified glucose molecules found in plant cell walls that is indigestible to humans

percent daily value %DV

the recommendations for daily intake based on current understanding

antimicrobials

chemicals that inhibit bacteria, fungi, and molds

sulfur dioxide

a popular antimicrobial