Portage Learning Nutrition module 4

vitamins

organ molecules the body needs in small amounts to regulate and support body processes

do vitamins give energy

no, get most vitamins through diet and the body makes some

13 essential vitamins

must be consumed through diet

what vitamins are made by the body

vitamin k and biotin made in gut, vitamin D made with sunlight

vitamins that can be made in the body with precursors

vitamin A beta carotene and niacin with tryptophan consumption

necessary components to call something a vitamin

body is not able to make it (get through diet) and if there is not adequate consumption there will be a deficiency (which can be restored w proper consumption)

enrichment

take nutrients lost in manufacturing process and put them back into the food ex. enriched grains

fortification

supplementing product with additional vitamins not normally in product ex. orange juice with vitamin D

what do vital dietary components support

digestion, absorption, metabolism, body regulation

2 classes of vitamin

fat soluble (ADEK) and water soluble (8Bs and vitamin C)

which class of vitamin are more likely to be toxic

fat soluble, not as easily excreted A and D being most toxic in excess

vitamin A

fat soluble, in 2 forms- preformed as retinol from animal sources and provitamin A carotenoids from plant sources

role of retinol

helps the eye adjust from bright to dim

carotenoids

antioxidants that stop oxidants from damaging cells, found in yellow, red, orange and green leafy vegetables- can prevent cancer and cardiovascular disease

main function of vitamin A

vision

other functions of vitamin A

for barrier layers in epithelia of skin and GI tract to help with immunity and growth for children, development, and reproduction for adults

vitamin A deficiency

xerophthalmia, night blindness since the moisture is lost from the eye leading to blindness

preformed sources of vitamin A

fish, fortified milk, yogurt, eggs

preformed vitamin A limit

3000mg/day

vitamin A toxicity

fetal malformations, liver toxcity, increased risk of hip fracture

vitamin D

both a vitamin and hormone

2 forms of vitamin D

D2 in supplements and D3 made by the body via sunlight

process of making vitamin D3

sunlight on skin then makes a cholesterol like substance converted to 7-dehydrocholesterol then in liver converted to 25-hydroxyvitamin D3 then in kidney finished into active form of vitamin D= 1,25-dihydroxyvitamin D3

how to get vitamin D not from sun

in fatty fish, fortified cereal, eggs, butter, fortified milk and yogurt

main function of vitamin D

regulate calcium levels and bone metabolism, with PTH regulates calcium and phosphorous absorption from intestine and deposits calcium into bones

other functions of vitamin D

immune system, skin development, muscle health, blood pressure control

vitamin D toxicity

more than 1000mg/day due to supplementation, leads to loss of appetite, confusion, calcium in urine, calcium deposits in kidney

Vitamin D defiency

in kids- rickets

in adults- osteomalacia leads to osteoporosis

rickets

legs bow because bones bend with lack of calcium

osteomalacia

soft and easily breakable bones

Osteoporosis

decreased bone mass, bones are thin and porous

vitamin E

knows as tocopherol, in 2 forms alpha and gamma

alpha-tocopherol

in the body, with supplement take in max 1000mg/day

gamma-tocopheral

in plants

sources of vitamin E

cereal, eggs, nuts, whole grains

main function of vitamin E

as an antioxidant, protecting cells from free radicals that damage cell DNA and increase risk of cancer

vitamin E deficiency

leads to cell breakdown and hemolysis, pre-term infants, smokers and those with fat malabsorption problems are at high risk

vitman K main function

involved in blood clotting (coagulation)

other functions of vitamin K

proper bone formation, to bind calcium to muscles and kidneys

where is vitamin K synthesized in the body

small amounts made in the intestinal tract

sources of vitamin K

oils, plants, fish, meat, green leafy

vitamin K and infants

need an injection at birth since they lack gut flora to make vitamin k on own so they can clot properly

recommend intake of vitamin K

80 mg/day, deficiencies are rare

who is at most risk for vitamin K deficiency

infants and those on antibiotics that kill gut flora

vitamin K toxicity

rare since it leaves the body in 24 hours

water-soluble vitamins

the 8 B and vitamin C, absorbed in blood stream and easily dissolve in water

facts about water-soluble vitamins

limited storage so little concern about toxicity, need daily adequate intake, delicate and easily destroyed in cooking via heat, light, poor handling, mainly with fruits and vegetables exposure to air

coenzymes

small (water soluble vitamins) molecules that bind to an inactive enzyme to make it become active

conenzyme defiency

if lacking a vitamin, the process for the coenzyme doesn't occur and lead to deficiencies

Bioavability

about of nutrient available and absorbed

where and how much of B vitamin absorbed

50-90% of B vitamins absorbed in the small intestine

who is most at risk for water-soluble vitamin deficiency

most people get adequate intake, alcoholics at higher risk and those in developing countries

thiamin, B1

as coenzyme releases energy from carbohydrates, promotes metabolism of glucose to be used by brain and CNS

thiamin deficiency

beriberi "i can't i can't" weakness, loss of appetite, poor control of arms and legs (more common in countries where white polished rice is a staple)

thiamin sources

pork, legumes, whole grains, orange juice

riboflavin B2

as coenzyme, for energy in metabolism requiring oxygen, required for vitamin and mineral metabolism *antioxidant

Riboflavin deficiency

ariboflavinosis, often occurring with other vitamin deficiencies, symptoms= glossitis, cheilosis, sun sensitivity and confusion

glossitis

inflammation of the tongue

cheilosis

cracks around the mouth

niacin B3

as nicotinic acid or nicotinamide, as coenzyme used by all cells to release energy from carbs, fat and protein

how does body make niacin

from tryptophan (an amino acid)

niacin deficiency

pellagra (rough skin) is hallmark symptom, the 4 Ds: dementia, diarrhea, dermatitis, and death eventually

sources of niacin

fish, nuts, peanuts, poultry

pantothenic acid B5

component of coenzyme A, CoA for fatty acid production, release of energy from energy yielding nutrients

sources of pantothenic acid

chicken, legumes, avocados, sweet potatoes

biotin B7

in production of glucose, fatty acids, DNA synthesis, and amino acid metabolism

sources of biotin

cauliflower, cooked eggs, peanuts and cheese

avidin

in raw egg whites, prevents biotin absorption but is broken down in cooking

pyridoxine B6

as pyridoxine, pyridoxal, pyridoxamine, main role of protein and amino acid production, also for carb, fat and protein metabolism

other role of pyridoxine

in production of WBC for immunity, synthesis of hemoglobin for RBC and neurotransmitters

Pyridoxine deficiency

without neurotransmitters there is no cell to cell communication leads to convulsions, decrease hemoglobin production leads to microcytic hypochromic anemia

microcytic anemia

small oxygen deficient red blood cells

sources of pyridoxine

in both animals and plants, higher bioavailability in animals

what happens with megadose of pyrodoxine

leads to nerve damage, numbness, tingling in hands and feet *supplements do not build muscle

folate, folic acid

as coenzyme, for DNA synthesis, cell division, metabolizing amino acids and homocysteine

synthetic form of folate

folic acid, more readily absorbed

what food changes occurred due to lots of folate deficiencies

in 1998 all grain products are fortified with folic acid

folate deficiencies

leads to megablastic (macrocytic) anemia, depression, mental confusion, poor growth, altered nerve function

megablastic anemia

very large and immature RBC can't divide or carry oxygen in blood- need folate for proper RBC DNA

folate deficiency in pregnancy

leads to neural tube defects, anencephaly (lack of brain) and spina bifida (improper development of spinal cord- fails to close completely) in beginning weeks of pregnancy

what do neural tube defects lead to

paralysis, learning disabilities, and incontinence

folate requirements for pregnant women

400mcg/day

folic acid toxicity

(not from folate) upper limit is 1000 micrograms/day

sources of folate

meat, fish, eggs, milk

vitamin B12 main function

convert folate coenzyme to active form for DNA synthesis

other functions of vitamin B 12

for homocysteine metabolism and maintaining myelin sheath of neurons

intrinsic factor

protein-like compound produced in the stomach that increases B12 absorption (decreases with age)

B12 deficiency

due to lack of absorption in small intestine

pernicious anemia

leads to permanent nerve degeneration then death (because it takes so long to diagnose) with tingling, weakness and back pain

sources of vitamin B12

animal products, hard core vegans need to supplement

vitamin C

ascorbic acid, absorbed in small intestine found in all living tissue: immunity, collagen synthesis, iron absorption, antioxidant activity

collagen synthesis of vitamin C

collagen is main structural protein for connective tissue, skin, bones, teeth, tendons, blood vessels, and necessary for wound healing

Vitamin C defeciency

scurvy- bleeding gums, weakness, point hemorrhoids

antioxidant activity of vitamin c

scavenger of free radicals, helpful to prevent cancers

iron absorption of vitamin C

improved with iron and vitamin c are consumed at the same time

immunity of vitamin C

not to precent colds, but to reduce symptoms

sources of vitamin C

fruits, strawberries, potatoes (deficiencies are rare)

too much vitamin C

decreases absorption and can cause diarrhea

water

essential macronutrient but does not provide energy, essential for chemical and metabolic reactions, most important nutrient because we can only survive a few days without it

water in the body

lean tissue made up of 73% water, fat is 20% water, the human body is 50-70% water, total fluid volume is 10 gal