Nutrition Exam 2

Vitamins, Minerals, Malnutrition, Inflammation

folate

folic acid, B9, used for DNA synthesis, cell division, RBC maturation, and tissue repair. Absence can cause neural tube defects.

folate resources

vegetables, beans/legumes, fortified cereals

Vitamin B12

cobalamin, used for energy production, tissue growth and development, nervous and cardiovascular health, RBC development, prevents and treats pernicious anemia

B12 resources

meat, fish, and dairy

B12 deficiency

at risk: vegans, older adults, IBD, take proton pump inhibitors, bariatric surgery, and an increased risk of Alzheimers

Thiamine

B1, functions in energy production, nervous system, alcohol damages the lining of the intestine and inhibits thiamine absorption

riboflavin

B2, electron transport in aerobic energy production

Niacin

B3, electron transport on aerobic and anaerobic energy production, excess B3 can cause inflammation and damage to blood vessels

Pantothenic Acid

B5, aerobic energy production from carbohydrates, fats, and proteins

pyridoxine

B6, glycogen metabolism, transamination (helps with sleep hormones), neural functioning and immune function

Biotin

B7, DNA synthesis, aerobic energy production from carbohydrates, fats, and proteins

Vitamin A*

Known as retinoids, functions: vision, cell differentiation, immune function

Vitamin A resources*

yellow, red, orange, and dark green veggies

Vitamin E

also known as alpha-tocopherol, functions as an antioxidant, we need 15 mg

Vitamin E resources

oils and nuts

Vitamin D*

sunshine vitamin, controls blood calcium levels, bone growth, reduces cellular aging, recommended 600-800 IU

Vitamin D resources*

dairy, seafood w/bones, egg yolk, fortified foods

Vitamin K*

belong to the quinone family of compounds, blood clotting, bone mineralization, given to infants at birth

Vitamin K resources*

dark green veggies, leafy, dark greens

Vitamin C*

Ascorbic Acid, collagen synthesis, immune function antioxidant

Vitamin C resources*

citrus fruits, berries, fruits and vegetables

Choline

muscle activation, structural integrity of cell membranes, helps with acetylcholine

choline resources

milk, eggs, liver, salmon, and peanuts

Calcium*

mineral, most abundant, muscle contraction, nerve transmission, bone formation, and blood clotting

calcium resources*

dairy, fortified dairy alternatives

Magnesium*

bone formation, blood clotting, blood pressure regulation, enzyme activity, nervous system, muscle function

Magnesium Resources*

fish, nuts, legumes, leafy greens, whole wheat

Sodium*

major electrolyte, nerve impulse transmission, muscle contraction, regulation of blood pressure

Potassium*

major electrolyte, nerve impulse transmission, muscle contraction, blood pressure regulation, 2600mg for women, 3,400 for men

Potassium resources*

fruits, vegetables, dairy, nuts

Iodine

trace mineral, assists in synthesis of thyroid hormone T4 thyroxine

Iron*

oxygen transport and utilization component of hemoglobulin and myoglobin

Iron resources*

fortified cereals, meats, legumes/bean leafy greens

Zinc*

trace minera, cofactor 200+ enzymatic systems, wound healing, growth and maintenance, protein synthesis, CNS, GI, and reproductive systems

Zinc resources*

meat, fish, poultry, fortified cereals, dairy

Acute inflammation

stimulus, immune helper cells do their job of healing, healed

chronic inflammation

ongoing stimulus, immune helper cells try to do their job but leads to increased inflammation and cnages to cells (obese adipose tissue can lead to this)

Inflammation prompters

biological, chemical, physical, immune reaction

sarcopenia

decreased skeletal muscle mass and strength irrespective of BMI

Anti-inflammatory

plant based provides phytonutrients, Omega-3 oils (fish, flax, eggs, nuts, grass fed proteins) Mediterranean pattern

Inflammatory diet

Omega-6 oils, saturated fats, hydrogenated oils, added sugar, regined carbs