KIN 202 NUTRITION - Vitamins and Minerals

A collection of vocabulary flashcards based on key concepts from the lecture notes on nutrition, focusing on vitamins, minerals, and their roles in health.

Vitamins

• Organic compounds

• Essential in small amounts for:

  • Normal growth

  • Metabolism

  • Overall bodily functions

• Generally cannot be synthesized by the body

• Must be obtained from the diet

Minerals

• Inorganic nutrients, sourced from the earth

• Essential for various bodily functions, including:

  • Bone formation

  • Fluid balance

  • Nerve impulse transmission

  • Muscle contraction

RDA

• Recommended Dietary Allowance
• The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals within a specific life stage and gender group.
• Used as a goal for individual intake.

Calorie Density

• Refers to the number of calories (energy) in a given volume or weight of food.
• Foods with high calorie density:
  • Contain many calories in a small amount (e.g., oils, nuts)
• Foods with low calorie density:
  • Contain fewer calories per serving (e.g., vegetables)

Nutrient Density

• Refers to the amount of essential vitamins, minerals, and other beneficial nutrients per calorie of food.
• Nutrient-dense foods provide a high amount of nutrients with relatively few calories, such as:
  • Fruits
  • Vegetables
  • Lean proteins

Folic Acid vs. Folate

• Folic Acid:
  • Synthetic form of Vitamin B9
  • Often used in supplements and fortified foods
• Folate:
  • Naturally occurring form of Vitamin B9
  • Found in foods like leafy greens, legumes, and liver
• Both are critical for:
  • DNA replication
  • Cell division
  • Protein synthesis
• Particularly important during rapid growth periods (e.g., pregnancy) to prevent neural tube defects.

Ergothionine

• An unique sulfur-containing amino acid derivative
• Recognized as a potent antioxidant
• Primarily found in certain mushrooms (e.g., shiitake, oyster) and some other foods.
• Plays a role in:
  • Protecting cells from oxidative stress
  • Mitochondrial function
  • Cellular protection

Thiamin (Vitamin B1)

• Essential for:
  • Carbohydrate metabolism (converting glucose into energy)
  • Nerve function
• Plays a key role in:
  • Pyruvate dehydrogenase complex
  • Pentose phosphate pathway
• Deficiency can lead to Beri Beri, characterized by:
  • Neurological symptoms
  • Cardiovascular symptoms

Riboflavin (Vitamin B2)

• A vital component of coenzymes FAD and FMN
• Crucial for numerous metabolic pathways, including:
  • Energy production (ATP synthesis)
  • Fatty acid oxidation
  • Metabolism of other B vitamins
• Important for cell growth and function.

Niacin (Vitamin B3)

• Crucial for metabolism as a component of coenzymes NAD and NADP
• Involved in over 400 enzymatic reactions in:
  • Carbohydrate, fat, and protein metabolism
  • DNA repair
  • Cell signaling
• High doses (under medical supervision) can lower LDL cholesterol.
• Excess intake can cause 'niacin flush,' characterized by:
  • Redness
  • Itching
  • Tingling

Folate (Vitamin B9)

• Essential for:
  • DNA replication, repair, and methylation
  • Synthesis of new cells
• Particularly critical during periods of rapid cell division and growth, such as during pregnancy, where adequate intake helps prevent neural tube defects in the fetus.

Vitamin C (Ascorbic Acid)

• A water-soluble antioxidant
• Essential for:
  • Collagen synthesis (a major component of connective tissue, skin, bones, and teeth)
  • Immune system function
  • Wound healing
• Aids in iron absorption.
• Severe deficiency leads to Scurvy.

Vitamin D (Calciferol)

• A fat-soluble vitamin
• Crucial for:
  • Calcium absorption from the gut
  • Bone growth and remodeling
  • Maintaining adequate serum calcium and phosphate concentrations
• Can be synthesized in the skin upon exposure to ultraviolet B (UVB) sunlight.
• Deficiency can cause:
  • Rickets in children
  • Osteomalacia in adults

Vitamin E (Tocopherols and Tocotrienols)

• A family of fat-soluble antioxidants, primarily alpha-tocopherol
• Protects cell membranes from oxidative damage by free radicals.
• Works synergistically with vitamin C and other antioxidants to maintain:
  • Cellular integrity
  • Immune function

Vitamin K (Phylloquinone and Menaquinones)

• A fat-soluble vitamin
• Essential for blood clotting (coagulation) through its role in the synthesis of several clotting factors.
• Also important for:
  • Bone metabolism
  • Cardiovascular health
• Found abundantly in:
  • Leafy green vegetables (K1)
  • Produced by gut bacteria (K2)

Magnesium

• A key mineral involved in over 300 enzymatic reactions, including:
  • ATP hydrolysis for energy production
  • Muscle and nerve function
  • Blood glucose control
  • Blood pressure regulation
• Also contributes to:
  • Bone structure
  • Immune function

Potassium

• An essential electrolyte
• Important for maintaining:
  • Fluid and electrolyte balance
  • Nerve impulse transmission
  • Muscle contractions
  • Heart rhythm
• Adequate intake is vital for blood pressure regulation, as it helps counteract the effects of sodium.

Calcium

• The most abundant mineral in the body
• Crucial for the formation and maintenance of strong bones and teeth.
• Also plays vital roles in:
  • Muscle contraction
  • Nerve signal transmission
  • Hormone secretion
  • Blood clotting

Sodium

• An essential electrolyte
• Plays a critical role in maintaining:
  • Fluid balance
  • Nerve impulse transmission
  • Muscle contraction
• While necessary, excessive intake can lead to high blood pressure (hypertension) in sensitive individuals.

Nutrient Synergy

• The concept that different nutrients interact and work together in the body.
• Often enhancing each other's:
  • Absorption
  • Utilization
  • Overall health benefits
• For example:
  • Vitamin D enhances calcium absorption.
  • Vitamin C enhances non-heme iron absorption.

Phytochemicals

• Bioactive chemical compounds produced by plants
• Not considered essential nutrients for human life
• Can have significant health benefits, including:
  • Antioxidant effects
  • Anti-inflammatory effects
  • Anti-cancer effects
• Examples include:
  • Flavonoids
  • Carotenoids
  • Polyphenols

Longitudinal Study

• A research design that involves repeated observations of the same variables (e.g., health metrics, dietary habits) over long periods of time, often many decades.
• These studies are valuable for:
  • Assessing changes and long-term outcomes
  • Identifying risk factors for diseases