exam 3 vitamins minerals

Vitamin

Essential, noncaloric nutrient needed in tiny amounts for normal cellular processes.

Precursors

Substances in food transformed into active vitamins by the body.

• also called provitamins

Fat-Soluble

Vitamins A, D, E, and K.

Water-Soluble

Vitamin C and B vitamins.

Fat-Soluble

Type of vitamins stored in the liver and fatty tissues; not needed daily.

• Overconsumption leads to toxicity

Vitamin A

Roles of which vitamin

• gene regulation,

• eyesight,

• reproduction,

• cell differentiation, immunity, growth.

Vitamin A

Deficiency symptoms of which vitamin

• Blindness, sickness, death.

Vitamin A

Food sources of which fat soluble vitamin

• Animal products supply active forms;

• Dairy, fish, and meat

• beta-carotene in plants.

Vitamin A

Fat soluble vitamin

• most common defiencieny

• highest risk for toxicity

Beta-Carotene

Vitamin A precursor; antioxidant in body; found in brightly colored plants.

Retinase

Which of the following is NOT one of the forms of vitamin A in your body and in food?

Retinoic acid

Retinal

Retinol

Retinase

Vitamin A

Toxicity of which fat soluble vitamin results in

• Temporary orange tint in skin

Vitamin D

Which vitamin

• Made in skin from cholesterol with sunlight.

Vitamin D

Roles of which vitamin

• Regulates blood calcium; modifies genetic activity.

Vitamin D

Vitamin deficiency symptoms of

• Rickets (children),

• low bone density (adolescents),

• osteomalacia (adults).

Vitamin D

Toxicity of which fat soluble vitamin results in

• Raises blood calcium,

• damages soft tissues.

Vitamin D

Food sources of which fat soluble vitamin

• Few natural sources; many fortified foods.

Vitamin E

Role of which vitamin

• Antioxidant in cell membranes. (Protects tissues from oxidation)

• originally named tocopherol

Vitamin E

Which vitamin deficiency is

• Rare; may affect premature infants.

Vitamin E

Which fat soluble vitamin toxicity is

• Rare but possible with supplements.

Vitamin E

Food sources of which fat soluble vitamin

• Mayonnaise

• Sunflower seeds

• Canola oil

• Wheat germ

Vitamin K

Role of which vitamin

• Necessary for blood clotting.

• Can be made by digestive tract bacteria

Blood

Water-soluble vitamins are mostly absorbed into —

Vitamin B 12

Which of B vitamins is present only in foods of animal origin?

Vitamin K

Deficiency of which vitamin causes

• Uncontrolled bleeding.

Vitamin K

Food sources of which fat soluble vitamin

• Dark green leafy vegetables, cabbage family, legumes.

Vitamin K

Toxicity of fat soluble vitamin

• induces breakage of the red blood cells and release of their pigment,

  • which colors the skin yellow.

• Causes the liver to release the blood cell pigment (bilirubin)

  • leads to jaundice.

Water-Soluble

Vitamins that are

• Easily absorbed and excreted; must be consumed frequently.

Water soluble

Vitamins B and C

Water-Soluble

Vitamins that are

• Easily lost during food prep and processing.

Vitamin C

Roles of which vitamin

• collagen synthesis

• antioxidant

• Boosts iron absorption

• protects vitamin E.

Vitamin C

Deficiency symptoms of vitamin

• Scurvy: anemia, hemorrhages, pain.

Vitamin C

Toxicity of which vitamin

• High doses act as prooxidant; supplement risks.

Vitamin C

Food sources of which vitamin

• fruits and vegetables.

B Vitamins

Roles of which group of vitamins

• Coenzymes that help metabolize carbohydrates, fat, protein.

Thiamin

B vitamin

• Coenzyme in energy metabolism,

• nerve function;

• deficiency = beriberi. (Fluid accumulation)

Thiamin

B vitamin food sources

• Ham and other pork products,

• sunflower seeds,

• enriched and whole-grain cereals, and

• legumes

Riboflavin

B vitamin

• Coenzyme in energy metabolism; destroyed by light.

• Deficiency- Cracks and redness at corners of mouth; painful, smooth, purplish red tongue; sore throat; inflamed eyes and eyelids, sensitivity to light; skin rashes

Riboflavin

B vitamin food sources

• Mushrooms

• Pork chops or beef liver

• Yogurt or cottage cheese

• Milk

• Spinach

• Enriched cereal

Niacin

B vitamin

• Coenzyme in energy metabolism;

• deficiency = pellagra; made from tryptophan.

Niacin

water-soluble B vitamin,

• have been prescribed by physicians to help improve blood lipids

• associated with cardiovascular disease.

Lymph

Fat-soluble vitamins are mostly absorbed into

Niacin

B vitamin food sources

• Chicken breast

• Mushrooms enriched cereal

• Tuna

• Peanuts

• Baked potato

• Pork chop

Folate

B vitamin

• Needed for new cells;

• deficiency = anemia, digestive issues, birth defects; excess masks B12 deficiency.

Folate

B vitamin food sources

• Beef liver

• Pinto beans

• Asparagus

• Avacado

• Lentils

• Spinach

• Enrich per cereal

• Beets

Vitamin B12

B vitamin

• Needed for cell replication, nerve function;

• found only in animal foods;

• This vitamin and folate depend on each other

• deficiency causes anemia.

Vitamin B 12

B vitamin food sources

• Tuna or sardines

• Pot roast

• Cottage cheese or Swiss cheese

• Sirloin steak

• Chicken liver

• Enriched cereal

Vitamin B6

B vitamin

• Works in amino acid metabolism.

• fatty acid metabolism;

• helps to convert tryptophan to niacin and to serotonin;

• helps to make hemoglobin for red blood cells

Vitamin b6

B vitamin food sources

• banana

• Sweet or baked potato

• Chicken breast

• Spinach

• Beef liver

Biotin and Pantothenic Acid

B vitamins

• Coenzymes in energy metabolism,

• lipid/hormone synthesis;

• supplied by balanced diet.

• Low risk for deficiency

Choline

B vitamin

• Made by body and diet;

• many adults lack DRI but health effects uncertain.

False

True or false. FDA has extensive regulatory control over supplement sales.

Liver

Vitamin D is converted to calcidiol in which organ

Kidneys

Vitamin D is converted to calcitriol in which organ

Water

Makes up ~60% of body weight;

• transports, dissolves,

• reacts with chemicals,

• lubricates, cushions, and

• regulates temperature.

brain and kidneys

Water balance (equilibrium by matching water intake with water output)

• is regulated by which 2 organs?

Water

Provided by beverages, foods, and cellular metabolism;

• fluid needs increase with sweating and vary with many factors.

Electrolytes

Cells pump minerals aka (blank) across membranes;

• water follows minerals to maintain proper fluid distribution.

Buffers

Minerals act as (blank) to regulate body fluid pH,

• ensuring proper conditions for life processes.

Calcium

Chief mineral in bones and teeth; most abundant

• essential for nerve transmission

• muscle contraction

• blood clotting.

Phosphorus

Mineral abundant in bones/teeth;

• part of DNA,

• energy metabolism

• cell membranes

• acid-base regulation.

Magnesium

Trace Mineral stored in bones,

• supports enzyme functions

• can be lost in food processing.

Sodium

Mineral main extracellular positive ion;

• attracts water

• excess intake linked to hypertension.

Potassium

Mineral major intracellular positive ion;

• maintains fluid balance and cell integrity

• commonly underconsumed.

Chloride

Mineral main negative ion;

• contributes to stomach acid and

• maintains body chemistry.

Sulfate

Mineral needed to synthesize sulfur-containing body compounds.

Iodine

Trace Mineral: component of thyroxine hormone

• regulates energy metabolism;

Iron

Trace mineral: Found in hemoglobin, myoglobin, and enzymes;

• regulated by hepcidin;

• deficiency causes anemia;

• excess is toxic.

Zinc

Trace Mineral: cofactor for enzymes in metabolism;

• supports digestion,

• protein synthesis,

• cell division,

• vision;

Selenium

Trace Mineral: Works with enzymes to protect from oxidation

Chromium

Trace Mineral: Supports normal blood glucose regulation

• best sources are whole, minimally processed foods

Copper

Trace Mineral: Needed for hemoglobin and collagen synthesis;

• deficiency is rare.

Calcium

Best sources of ?

• Milk/dairy, fortified milk alternatives,

• small boney fish,

• tofu,

• kale and brocoli

• bok choy,

• turnip greens,

• oysters.

Osteoporosis

Silent bone disease caused by insufficient calcium, vitamin D, and weight-bearing activity;

• influenced by age, sex, and genetics.

• Being of Caucasian, Asian, and/or Hispanic/Latino heritage and female gender are risk factors

Osteoporosis

How to prevent which disease?

• Adequate calcium and vitamin D intake

• plus regular physical activity help prevent or delay bone loss.

Calcium

Deficiency: Stunted growth in children; osteoporosis in adults.

Phosphorus

Deficiency: Rare; may cause muscle weakness and bone pain.

Magnesium

Deficiency: Weakness, confusion, growth failure, muscle twitching.

Sodium

Deficiency: Rare; may cause muscle cramps, mental apathy, loss of appetite.

Potassium

Deficiency: Muscle weakness, irregular heartbeat, increased risk of stroke.

Chloride

Deficiency: Rare; can occur with vomiting, diarrhea, or heavy sweating.

Sulfate

Deficiency: Rare; no well-defined symptoms since protein provides needs.

Iodine

Deficiency: Goiter (enlarged thyroid), cretinism in infants.

Iron

Deficiency: Iron-deficiency anemia—fatigue, weakness, pale skin, impaired immunity.

Zinc

Deficiency: Growth retardation, delayed sexual maturity, impaired immunity, hair loss, skin/eye lesions.

Selenium

Deficiency: Muscle weakness, heart disease (Keshan disease).

Fluoride

Deficiency: Increased risk of dental cavities.

Chromium

Deficiency: Impaired glucose tolerance, diabetes-like symptoms.

Copper

Deficiency: Rare; anemia, impaired growth, vascular and heart problems.

Calcium

Toxicity: High blood calcium, kidney stones, interference with absorption of other minerals.

Phosphorus

Toxicity: Calcification of soft tissues, especially kidneys.

Magnesium

Toxicity: Diarrhea, dehydration, acid-base imbalance (from supplements).

Sodium

Toxicity: Hypertension, edema, increased risk of heart disease and stroke.

Potassium

Toxicity: Muscle weakness, vomiting; can stop the heart with excess supplements/IV.

Chloride

Toxicity: Usually harmless, but high intakes with sodium may raise blood pressure.

Sulfate

Toxicity: Diarrhea and colon irritation from excess intake.

Iodine

Toxicity: Enlarged thyroid, reduced thyroid activity.

Iron

Toxicity: Organ damage, infections, fatigue, increased risk of heart disease; hemochromatosis.

Zinc

Toxicity: Nausea, vomiting, impaired immunity, reduced iron and copper absorption.

Selenium

Toxicity: Hair/nail brittleness, garlic breath odor, nervous system abnormalities.