HNF 171 exam 4

water soluble vitamins

B and C

list of water soluble vitamins

thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin c

fat soluble vitamins

A,D,E,K

fat soluble vitamin absorption

absorbed in small intestine

need dietary fat for absorption

fat malabsorption leads to deficiency

fat soluble risk of toxicity

high

water soluble risk of toxicity

low

fat soluble vitamin absorption efficiency

40-90%

water soluble vitamin absorption efficiency

50-90%

water soluble vitamin absorption

intestinal disease and alcohol lead to deficiency

absorbed in small intestine

fat soluble vitamin transportation

incorporated in chylomicrons (to liver) and transported by lymphatic system

water soluble vitamin transportation

absorbed directly into bloodstream

fat soluble vitamin storage

stored in liver and adipose tissue - not readily excreted

prolonged time = deficiency

water soluble vitamin storage

readily excreted via urine

limited storage

deficiency symptoms appear within weeks

micronutrients

essential nutrients needed in small amounts

energy-yielding nutrients

provide energy when metabolized

bile

digestive fluid produced by the liver and stored in the gallbladder

lymphatic system

network of vessels through which lymph drains from tissues into the blood

antioxidant

substance that inhibits oxidation and protects cells from damage

free radicals

unstable molecules that can cause damage to cells

water

comprises 50-70% of the body; lean muscle tissue contains ~73% water

retinoids

active forms of vitamin A in the body

carotenoids

pigments found in plants that can be converted to vitamin A

solubility

the ability to dissolve in another substance

chylomicrons

lipid transport particles in the lymphatic system

adipose tissue

tissue that stored fat

bioavailability

the rate at and the extent to which a nutrient is absorbed and used

precursors

chemicals that are acted on by enzymes to form active vitamin forms

vitamin toxicity

occurs with excessive intake beyond UL

fat-soluble vitamins

coenzymes

assist enzymes with energy release

collagen

bone and tooth formation, requiring vitamin c as a cofactor

function of thiamin B-1

metabolism of carbs (pyruvate to acetyl CoA) and BCAAs

thiamin (B-1) sources

protein (meat and fish) and whole grains

thiamin (B-1) deficiency

beriberi, wernicke korsakoff in alcoholics

function of riboflavin (B2)

coenzyme in energy metabolism, beta oxidation, TCA cycle

riboflavin (B-2) deficiency

ariboflavinosis

riboflavin (B-2) sources

grains, dairy

niacin (B3) function

coenzyme in energy metabolism, alcohol metabolism, glycolysis

niacin (B-3) deficiency

pellagra: dermatitis, diarrhea, dementia, death

niacin (B-3) sources

meat, fish, poultry, enriched bread products

biotin function

TCA cycle, gluconeogenesis and fatty acid synthesis

how do we produce biotin?

bacterial synthesis in colon

pantothenic acid (B5) function

a component of co-enzyme A

B6 function

coenzyme in energy, amino acid, fatty acid metabolism

synthesis of heme, stored in muscle tissue

forms of B6

pyridoxal, pyridoxine, pyridoxamine

B6 toxicity

only occurs due to supplementation, neurological damage can occur

folate function

amino acid metabolism and DNA synthesis, converts B12 to coenzyme form (activates it)

folate AKA

folic acid

folate deficiency

anemia, neural tube defects in pregnancies

folate sources

leafy green vegetables, legumes, seeds, enriched grains

cobalamin (B12) function

depends on folate for activation, synthesis of DNA and RNA, needs intrinsic factor for digestion

cobalamin (B-12) deficiency

elderly and vegetarians are more likely

cobalamin (B-12) sources

animal products, the rest are fortified

vitamin C function

antioxidant, defends against free radicals, bone and tooth formation, bile and neurotransmitter synthesis

vitamin C AKA

ascorbic acid

vitamin C deficiency

scurvy

vitamin C sources

fruits and vegetables

vitamin A plant precursor

beta-carotene

vitamin A roles

vision, aids in reproduction, normal cell function

vitamin A deficiency

blindness, night blindness

vitamin A forms

retinol, retinal, retinoic acid

vitamin A sources

dark leafy greens, yellow or orange fruits and vegetables, liver

vitamin D roles

making and maintaining bones, enhances calcium and phosphorus absorption

vitamin D deficiency can create a ____ deficiency

calcium

what affects vitamin D synthesis

darkness of skin, old age, exposure to sunlight

3 vitamin D deficiency diseases

rickets (children), osteomalacia, osteoporosis

vitamin D toxicity

raises blood calcium concentration, forms kidney stones

vitamin D sources

sunlight, fatty fish, eggs

vitamin E role

antioxidant

vitamin D non food sources

ergocalciferol and cholecalciferol

vitamin E sources

vegetable oils, whole grains, nuts

vitamin K function

blood clotting

vitamin K sources

green fruits and veggies

forms of vitamin K

phylloquinone and menaquinone

what makes someone have a higher % of water weight

more muscle mass

functions of water in the body

carries nutrients and waste, helps in metabolic reactions, regulation of body temperature and blood volume

water intoxication (hyponatremia)

excessive fluid intake dilutes the electrolytes in the body

causes of dehydration

heavy activity, hot/dry conditions, illness

3 common functions of all electrolytes

fluid balance, muscle contraction, nerve impulses

high sodium intake is associated with

hypertension

major food sources of sodium

table salt, processed foods

chloride is part of what stomach secretion

hydrochloric acid

major food source of chloride

table salt

potassium role in hypertension

decreases blood pressure

potassium food sources

fresh fruits and veggies

what minerals make up bones and teeth

calcium, phosphorus, magnesium, manganese, fluoride

what vitamin does calcium require for absorption

vitamin D

phosphorus roles in the body

electrolyte, part of DNA and ATP, bones and teeth

sources of phosphorus

protein rich foods, colas

magnesium role in the body

ATP production, immune system, reduces risk for hypertension, bone health

magnesium sources

leafy greens, plant proteins

iron role in body

producing hemoglobin and myoglobin, cofactor to enzymes

heme iron

found in animal foods, higher bioavailability

non-heme iron

found in plant and animal foods, lower bioavailability

iron deficiency is common in

females of reproductive age

zinc function

immune system

what 3 trace minerals are related

zinc, iron and copper all interfere with each other’s functions/absorption

zinc sources

protein rich foods

iodine role

thyroid hormones

iodine sources

seafood, seaweed, iodized salt

selenium role

antioxidant