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Do vitamins provide energy?
No
What are micronutrients?
essential organic compounds needed in small amounts
What is the function of vitamins?
Coenzymes for B-Vitamins and Vitamin K
What are the fat soluble vitamins?
Vitamins A, D, E, K
What are the water soluble vitamins?
B vitamins and vitamin C
How does the body get vitamins?
they are supplied in the diet
Why are vitamins essential?
They either cannot be made in the body or are not made in adequate amounts.
Which vitamins are an exception to those that need to be supplied in the diet?
vitamin D & K, niacin, and biotin
What happens if essential vitamins are missing from your diet?
deficiency symptoms occur
What is the overall function of vitamins?
-participate in energy yielding reactions
-blood formation, clotting
-bone health
-protein metabolism
-antioxidant defense
What do the solubility characteristics of vitamins do?
determine absorption & transportation processes
How do you preserve vitamins in foods?
-cook on low heat
-leave the skin on fruits
-do not store fresh produce for long periods of time
-freezing slows vitamin degradation in produce
-refrigerate in airtight/moisture proof containers to reduce spoilage & slow vitamin breakdown
-use minimal water and cook time when preparing foods
-do not soak veggies for long periods
-store milk tightly capped & away from light
What are the sources of vitamins?
plant and animal foods, supplements
Where are fat soluble vitamins stored?
liver and adipose tissue in the body (except vitamin K)
Where are water soluble vitamins stored?
not stored; readily excreted through urine
What is a vitamin deficiency?
when a vitamin is lacking in the diet & body stores are depleted, leading to a loss of function
What are the causes of vitamin deficiencies?
-inadequate intake
-decreased absorption
-decreased utilization in cells
-increased requirements
-increased breakdown
-increased losses and excretion
What is excessive intake of vitamins that can cause damage to the body called (most likely from supplementation)?
vitamin toxicities
What amount of fat soluble vitamins have to accumulate in the body and cause toxic effects?
3x RDA for vitamin A
What amount of water soluble vitamins have to accumulate in the body and cause toxic effects?
15-100x RDA
What are the properties of fat soluble vitamins?
-small amounts necessary for good health
-absorption occurs in the small intestine
-leave small intestine in chylomicrons after absorption
-often present in fatty portion of foods
-stored in tissue
-toxic when consumed in excess
-dissolves in lipid
How are fat soluble vitamins absorbed?
along with dietary fat; 40-90% are absorbed
How are fat soluble vitamins transported?
through the bloodstream inside lipoproteins along with fat
What does fat malabsorption cause?
deficiency
Which vitamin promotes vision, growth development, reproduction, drying of skin & eyes, prevents cancer & cardiovascular disease, helps with immune function & infection resistance, is an antioxidant, & is used in acne meds?
vitamin A
Where can Vitamin A be found?
several forms in foods: retinoids (foods of animal origin), carotenoids (pigments in veggies)
What is vitamin A measured in?
RAEs (Retinol Activity Equivalents)
What is the RAE composed of?
retinoids + carotenoids
Where is vitamin A stored?
liver
What animal sources provide Vit A?
liver, fish liver oils, eggs, fortified milk/yogurt
What plant sources provide Vitamins A?
yellow-orange veggies (beta-carotene), dark green leafy veggies (lutein & zeaxanthin), tomatoes (lycopene)
What is the definition of a macronutrient?
needed in large amounts
What is the definition of a micronutrient?
needed in very small amounts
What is the most toxic fat soluble vitamin?
vitamin A
Which vitamin is sometimes prescribed by physicians to lower blood LDL cholesterol?
niacin
Which vitamin do smokers need more of?
Vitamin C
What are the side effects of too many carotenoids in the diet?
orange tinted skin
What is a trace mineral?
mineral required in very small amounts
What is a major mineral?
mineral required in LARGE amounts
What are the main minerals found in bone?
calcium, phosphorous, and magnesium
What is the most abundant mineral in the body?
Calcium
What are the functions of water in the body?
-regulate body temp
-transport nutrients & oxygen
-lubricate joints
-remove waste
-cushion tissues
-act as a solvent
What are the symptoms of water deficiency?
-dehydration
-dark yellow urine
-symptoms worsen the more water you lose
What are the 3 electrolytes and their role in fluid balance?
-sodium, potassium, & chloride
-Role: maintain fluid balance through osmosis. The goal is to have electrolytes in equal concentrations inside and outside the cell.
Why were Public Health fortification measures put in place?
to prevent nutrient deficiency epidemics such as goiter, rickets, & pellagra
Why is a balanced diet important?
to maintain balance and provide your body with the vital nutrients it needs to build and maintain healthy cells, tissues and organs, which are crucial for proper growth and development
What are the main sources of phosphorous in the U.S.?
soft drinks & food additives
What is the main source of sodium in the U.S.?
table salt
Why is excess sodium a public health concern?
sodium is in many foods & overconsumption leads to hypertension
What is the definition of enrichment?
adding back nutrients lost in processing
What is the definition of fortification?
adding nutrients in amounts over & above what is naturally in food
What is a whole grain?
made with or containing whole unprocessed grain
What vitamins & minerals are in whole grains?
-vitamins=thiamin, riboflavin, niacin, & folate
-minerals=iron, magnesium, & selenium
What is the effect of processing/refining grains?
-loss of dietary fiber, vitamins, & minerals
-refined grains are more concentrated in starch
What are some strategies that can be used by college students to maximize bone mass before achieving peak bone mass at age 30?
-have adequate Vitamins D & calcium intake
-exercise
-don't smoke
What are some sources of heme iron?
meat, poultry, seafood, & fish
What are some strategies to increase the absorption of non heme iron?
-consume Vit C rich foods
-eat lean meat, chicken, & fish
What vitamins can be made in the intestine by bacteria?
Vit K & biotin
What vitamin can be made from the amino acid tryptophan?
niacin
What % of body weight comes from water?
60-70%
What problem occurs with too much folic acid supplementation or fortification?
Vit b12 deficiency can be masked because the symptoms are similar
What population is vulnerable to Vitamin B12 deficiency?
elderly
What populations are vulnerable to Vitamin D deficiency?
breastfed infants, people who use sunblock, & people with darkly pigmented skin
What populations are vulnerable to iron deficiency?
menstruating & pregnant women
Which micronutrients are organic molecules?
vitamins
What nutrients are college aged students most likely low in?
magnesium, potassium, Vit D, & Vit E
What is bioavailability?
the degree to which food nutrients are available for absorption and utilization in the body
What components in food are likely to negatively effect the bioavailability of nutrients such as oxalates, phytates, & certain fibers?
-additives
-high doses of minerals in supplements can be toxic and interfere with bioavailability of other minerals
What organs are involved with calcium regulation in the body/blood?
bone, small intestine, & kidney
Where should you look to find information to help determine if you are meeting your vitamin & mineral needs?
look at Daily Recommended Intakes (reference values used to plan and assess nutrient intakes of healthy people)
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