nutrition exam 2

vitamins

• essential nutrients

• tasteless, organic compounds needed in small amounts

• can be under consumed or overconsumed

fat soluble vitamins

• A, D E, K

• absorbed with dietary fat and can be stored in the body

• use micelles and chylomicrons to move through lymphatic system

water soluble vitamins

• absorbed with water and enter the bloodstream directly

• B and C vitamins

• excreted through urine

vitamin A functions

• eyes/ eyesight

• cell differentiation

• reproduction

• immunity

• promoting gene expression for:

  ▪Healthy skin, mucous membranes

  ▪Bone growth

  ▪Fetal development

  ▪White blood cells to fight pathogens

vitamin A direct vs conversion

• Preformed vitamin A only found in animal foods: liver, eggs, fortified milk, and cheese

• Some plants contain provitamin A carotenoids, which are converted to retinol in your body.

• example: beta-carotene (pigments that give color to carrots, cantaloupe, sweet potatoes, spinach, and broccoli)

vitamin A

retinoids (retinol, retinal, retinoic acid)

vitamin A daily needs

adult males: 900 micrograms

adult females: 700 micrograms

food sources of vitamin A

organ meats (liver), milk, eggs, carrots, spinach, sweet potatoes, pumpkin

upper limit for Vitamin A + effects

3000 mg

carotenodermia (non threatening)

Vitamin A deficiency

stunting of bones

Vitamin E functions

• Acts as a powerful antioxidant

• Protects cell membranes from damage (by neutralizing free radicals- free radicals damage phospholipids)

• prevents oxidation of LDL cholesterol

• Acts as an anticoagulant, inhibiting formation of harmful clots inside bloodstream

vitamin E daily needs

15 mg

vitamin E active form in body

Alpha-tocopherol

vitamin E food sources

• vegetable oils

• nuts

• seeds

• fortified cereals

• vegetables and fruits (spinach, collards, carrots, kiwis, avocado)

Vitamin K forms

1. Menaquinone (synthesized by intestinal bacteria)

2. Phylloquinone (found in green plants)

functions of Vitamin K

• Essential for blood clotting (coagulation)- Involved in synthesizing four blood clotting factors

• Important to bone health (Enables bone protein osteocalcin to bind with calcium)

Vitamin K daily needs

• men: 120 mg/day

• women: 90 mg/day

vitamin K food sources

• green vegetables (kale, broccoli, asparagus, spinach, salad greens, brussels sprouts, cabbage)

• vegetable oils and margarine

vitamin K underconsumption

rare, but affects blood clotting

people with issues absorbing fat and taking anticoagulant medications (blood thinners) need to be aware

Vitamin D

sunshine vitamin (made in the body with the help of sunlight)

needs to be activated by the sun

vitamin D functions

• Regulates two important bone minerals: calcium (C a) and phosphorus (P)

• Stimulates intestinal absorption of C a and P to maintain healthy blood levels and build and maintain bones

• When dietary calcium is inadequate, vitamin D and parathyroid hormone cause calcium to leave bones to maintain necessary blood levels.

• May aid prevention of some cancers, diabetes, heart disease, and other conditions

vitamin D daily needs

15 to 20 mg a day (diet)

• Sun exposure cannot meet everyone's vitamin D needs.

• Skin pigment melanin and use of sunscreen reduce vitamin D production.

• Sunlight intensity during winter in northern and southern latitudes not sufficient to make vitamin D

too much vitamin D

• hypervitaminosis D→ hypercalcemia

• Damaging calcium deposited in kidneys, lungs, blood vessels, heart

• UL: 100 mg

vitamin D deficiency

• Rickets (children) (Bones inadequately mineralized with calcium and phosphorus, causing them to weaken and leading to bowed legs)

• Osteomalacia: (adult)

coenzymes

• help many enzymes produce chemical reactions in cells

• supports everyday functions

vitamin D in foods

fortified milk and yogurt, salmon, swordfish, tuna, soymilk

vitamin b 1 (thiamin) functions

• Transmission of nerve impulses

• Metabolism of carbohydrates and certain amino acids

• Plays role in breakdown of alcohol in body

thiamin daily needs

• men: 1.2 milligrams/day

• women: 1.1 milligrams/day

thiamin (b1) food sources

peas, pork, black beans, whole wheat, pistachios

thiamin (b1) deficiency

• Beriberi: symptoms can include rapid heartbeat, edema, confusion, loss of coordination

• Wernicke-Korsakoff syndrome: progressively damaging brain disorder (Due to thiamin-deficient diet, and alcohol interfering with thiamin absorption)

riboflavin (b2) functions

• Important for energy metabolism

• Keeps cells healthy

• Enhances functions of other B vitamins, such as niacin and B12

riboflavin (b2) daily needs

• Men: 1.3 mg/day

• women: 1.1 mg/day

riboflavin (b2) foods

mushrooms, spinach, milk, yogurt, feta cheese

riboflavin (b2) deficiency

Sore throat, swelling inside mouth, inflamed and purplish-red tongue (glossitis), dry and scaly lips

niacin (b3) active forms

• nicotinic acid and nicotinamide

• Can also be made in the body from the amino acid tryptophan

niacin (b3) functions

• Energy metabolism

• Synthesize fat and cholesterol

• Keep skin cells and digestive system healthy

• Sometimes prescribed in high doses (50 times U L) by physicians to decrease blood L D L cholesterol and triglycerides, increase H D L

niacin (b3) daily needs

men: 16 milligrams/day

women: 14 milligrams/day

niacin (b3) food sources

chicken breast, turkey, tuna, peanuts, salmon, steak, sweet potato

overconsumption of niacin (b3)

flushing, nausea, vomiting, be toxic to liver, raise blood glucose levels

UL: 35 mg/day

niacin (b3) deficiency

• Pellagra: Four Ds: dermatitis, diarrhea, dementia, death

vitamin b6 active forms

pyridoxine: pyridoxal, and pyridoxamine

vitamin b6 functions

as coenzyme with over 100 enzymes in protein metabolism, needed to:

• Make nonessential amino acids, convert tryptophan to niacin and hemoglobin in red blood cells

• Keep immune and nervous systems healthy

• Metabolize fats and carbohydrates and break down glycogen

vitamin b6 daily needs

men: 1.3–1.7 milligrams/day

women: 1.3–1.5 milligrams/day

depending on age

vitamin b6 food sources

chickpeas, chicken breast, banana, prunes, spinach, bell pepper, broccoli, potato

vitamin b6 deficiency

Sore tongue, skin inflammation, depression, confusion, anemia

Those with alcoholism are at risk because alc causes body to lose b6

vitamin b6 overconsumption

UL: 100mg/day

nerve damage

folate forms

•Naturally occurring form in foods

•Folic acid: synthetic form of folate added to foods and supplements

folate functions

• vital for DNA synthesis

• To create and maintain new cells, including red blood cells

• To help body use amino acids

• Reduces risks of some cancers

folate deficiency

• during pregnancy can result in neural tube birth defects (e.g., spina bifida, anencephaly), and may decrease autism spectrum disorder

• macrocytic anemia

folate daily needs

• 400 mg dietary folate equivalents (DFE)

• pregnant women needs additional 400 mg

folate food sources

asparagus, broccoli, spinach, legumes, enriched grains

folate overconsumption

UL: 1000 mg/day

masks b12 deficiency (nerve damage)

vitamin b12

• also called cobalamine because it contains the element cobalt

• requires intrinsic factor, protein made in stomach, in order to be absorbed in small intestine

• ability to absorb from food declines with age

vitamin b12 functions

• To make DNA

• To use certain fatty acids and amino acids

• For healthy nerves and cells, especially red blood cells

b12 daily needs

2.4 mg/ day

b12 food sources

naturally occurring only found in animal foods (salmon, tuna)

fortified in soy milk, cereals

vitamin b12 deficiency

• macrocytic anemia (because folate can't be utilized properly)

• Lack of intrinsic factor causes pernicious anemia, involves nerve damage

vitamin c daily needs

• Men: 90 milligrams/day

• Women: 75 milligrams/day

vitamin c food sources

 fruits and vegetables (tomatoes, peppers, broccoli, oranges, cantaloupe)

vitamin c overconsumption

• UL = 2,000 milligrams/day to avoid nausea, stomach cramps, diarrhea

• People with a history of kidney stones or hemochromatosis (body stores too much iron) should avoid excess

vitamin c deficiency

scurvy (fatigue, gum disease, purple/red skin spots, poor wound healing, tendons fall off)

Pantothenic Acid and Biotin function

• Functions: assist in energy metabolism of carbohydrates, fats, protein

• higher metabolism = burn more calories

Pantothenic Acid daily needs

5 mg/day

biotin daily needs

30 mg/day

pantothenic acid and biotin food sources

whole grains and cereals, nuts, legumes, peanut butter, meat, milk, eggs

pantothenic acid deficiency

burning feet (nerve damage), seen in ww2 soldiers

biotin deficiency

hair loss, skin rash, fatigue, nausea, depression

choline

• essential nutrient needed for healthy cells and nerves

• Not classified as a vitamin; body can synthesize it, but dietary sources may be needed

• Daily needs: men: 550 milligrams; women: 425 milligrams

• Widely available in foods: milk, eggs, peanuts, liver

• UL of 3,500 mg/day to prevent hypotension, sweating, vomiting, fishy odor