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vitamins
Chemical substances that perform specific functions in the body (micronutrient)
vitamins fucntion
promote and regulate body processes necessary for growth, reproduction, and the maintenance of health (do not provide energy)
what do vitamins do
Play role as coenzyme in the conversion of fats, proteins, and carbohydrates to be used by the body. Can also affect behaviors, such as attention span, depression, poor appetite, and irritability
Coenzyme
activate enzymes to increase the rate of reactions in the body
WATER SOLUBLE VITAMINS
B vitamins (biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, B6, B12) and Choline • Vitamin C • Dissolve in water • Are not stored in the body, so they need to be eaten often
FAT SOLUBLE VITAMINS
Vitamins A, D, E, & K • Need fat to be absorbed and stored in the body • Stored in the body, can be toxic if consumed in excess
WATER SOLUBLE VS. FAT SOLUBLE
Fat soluble is more easily stored in the body • Water soluble is stored in small amounts in the body (excluding vitamin B12) • Deficiency symptoms occur much quicker in water soluble
FOOD FORTIFICATION
Process of adding micronutrients to food to provide extra nutrients. The most common fortified foods: cereals, breads, milk, infant formulas
B vitamins
involved in converting the energy in carbs, fats, and proteins into ATP
Vitamin C
needed to make connective tissue and as an antioxidant
THIAMIN (VIT B1) function
energy metabolism
THIAMIN (VIT B1) sources
bran layer of whole grain, enriched grains, pork, legumes, and seeds
THIAMIN (VIT B1) handling
content loss due to heat
THIAMIN (VIT B1) deficiency
beriberi ( weak weak or I cannot) and wernicke korsakoff syndrome in alcoholics (brain volume deficits)
THIAMIN (VIT B1) excess
no reported effects
RIBOFLAVIN (B2) FUNCTIONS
forms two active coenzymes • Act as electron carriers functioning in reactions needed to produce ATP from carbs, fats, and proteins • Involved in converting folate, niacin, vitamin B6 & vitamin K into their active forms
RIBOFLAVIN (B2) handling
destroyed by exposure to light
RIBOFLAVIN (B2) sources
dairy products, organ meat (liver and kidney), lean mets, grains, vegetables
RIBOFLAVIN (B2) excess
no reported effects but turns urine bright fluorescent yelliw
NIACIN (B3) function
coenzyme in glucose metabolism and synthesis of fatty acids and cholesterol
NIACIN (B3) sources
poultry, beef, fish, nuts, legumes, and grains
NIACIN (B3) deficiency
pellagra
NIACIN (B3) excess
skin flushing burning, and tingling with rash, headache and dizziness
PANTOTHENIC ACID (B5) FUNCTIONS
Functions: Part of coenzyme A (CoA) needed for: • Carbs, fatty acid, and amino acid breakdown • Modification of proteins • Synthesis of neurotransmitters, steroid hormones, & hemoglobin • Needed to form a molecule essential for cholesterol and fatty acid synthesis
PANTOTHENIC ACID (B5) sources
widely distributed in foods, abundant in meat, eggs, whole grains, legumes (lesser amounts in milk, vegetables, fruits)
PANTOTHENIC ACID (B5) deficiency
rare due to wide distribution
PANTOTHENIC ACID (B5) excess
no reported effects
PYRIDOXINE (B6) functions
Needed for reactions for building proteins and tissues and normal RBC formation
PYRIDOXINE (B6) sources
fish, organ meat, starchy vegetables, and fruits
PYRIDOXINE (B6) deficiency
rare – irritability, depression, kidney stones, anemia, muscular weakness
PYRIDOXINE (B6) excess
: progressive loss of control of bodily movements
BIOTIN (B7) function
metabolism of of fatty acids, amino acids, and glucose
BIOTIN (B7) sources
organ meats, eggs, fish, nuts and seeds, vegetables
BIOTIN (B7) deficiency
extremely rare – seizures, vision problems, hair loss, rash around eyes and mouth
BIOTIN (B7) excess
no reported effects
FOLATE (FOLIC ACID) (B9) FUNCTIONS
coenzymes needed for DNA synthesis & some amino acid metabolism
FOLATE (FOLIC ACID) (B9) sources
Vegetables (dark green leafy), fruits, nuts, beans, organ meats.
FOLATE (FOLIC ACID) (B9) deficiency
in infants born to mothers with insufficient folate: neural tube defects including spina bifida, preterm birth or low birth weight • In adults: uncommon – megaloblastic anemia, fatigue, irritability, headaches and heart palpations
FOLATE (FOLIC ACID) (B9) excess
prevents folate-deficiency symptoms & mask B12 deficiencies, and increased risk of colorectal cancer.
VITAMIN B12 (CYANOCOBALAMIN) functions
ATP production from certain fatty acids • Development, myelination, and function of the CNS • Amino acid and protein metabolism
VITAMIN B12 (CYANOCOBALAMIN) sources
found naturally only in animal products, fish, meat, poultry, eggs, and dairy
VITAMIN B12 (CYANOCOBALAMIN) deficiency
megaloblastic anemia (abnormally large red blood cells & low white blood cell count), ê folate activation, numbness & tingling, gait abnormalities, memory loss, disorientation, paralysis, death
VITAMIN B12 (CYANOCOBALAMIN) excess
no reported effects
PERNICIOUS ANEMIA
Autoimmune condition that prevents the absorption of B12 by inhibiting the production of intrinsic factor in the stomach
PERNICIOUS ANEMIA symptoms
nausea, fatigue, weight loss, muscle fatigue, memory loss, heart palpitations
CHOLINE functions
: Required for lipid metabolism and transportation, cell membrane structure and signaling, normal attention and memory processes early in life
CHOLINE sources
all types of meat, poultry, fish, dairy, eggs, cruciferous vegetables, legumes, whole grains, nuts and seeds
CHOLINE deficiency
nonalcohol fatty liver, muscle damage, liver damage
CHOLINE excess
fishy body odor, vomiting, excess sweat and saliva production, liver toxicity, CVD
VITAMIN C (ASCORBIC ACID) FUNCTIONS
Synthesis & maintenance of collagen, the base of all connective tissue • Needed for synthesis of hormones, bile acids, & carnitine (needed for fatty acid breakdown) • Antioxidant in blood & body fluids • Helps maintain the immune system • Regenerates active antioxidant form of vitamin E • Enhances iron absorption
VITAMIN C (ASCORBIC ACID) sources
citrus fruits and vegetables
VITAMIN C (ASCORBIC ACID) deficiency
scurvy
VITAMIN C (ASCORBIC ACID) excess
supplementation can cause diarrhea, nausea, cramps, kidney stones
SCURVY
fatigue, inflamed gums, connective tissue weakness (due to decreased collagen production), and fragile capillaries (bleeding gums) • Fairly uncommon in developed countries • Smokers at increased risk of deficiency and scurvy symptoms • Recommended to consume an additional 35 mg/day
VITAMIN D FUNCTIONS
Maintains normal levels of the minerals calcium & phosphorus in the blood • Calcium is needed for bone health & functioning of nerves, muscles, glands, & other tissues • Low blood calcium stimulates parathyroid hormone (PTH) release which stimulates vitamin D activation • Changes gene expression • Intestines: turns on genes for calcium absorption • Bone: turns on genes bone breakdown
VITAMIN D sources
liver, egg yolks, oily fish (ex: salmon)
VITAMIN D deficiency
low calcium absorption leading to rickets in children (pigeon breast & bowed legs) & osteomalacia & osteoporosis in adults
VITAMIN D excess
: causes high calcium concentrations in blood & urine, deposition of calcium in soft tissues such as the blood vessels & kidneys, & CV damage
VITAMIN E FUNCTIONS
Antioxidant • Protects lipids including those in membranes of RBC, WBC, nerve cells, lung cells • Defends cells against damage caused by heavy metals (lead & mercury) & toxins (carbon tetrachloride, benzene, drugs) • ê risk of heart disease, cancer, Alzheimer’s disease, macular degeneration, other chronic diseases • Possible anti-inflammatory functions, modulation of immunity, regulation of cell growth & death genes, detoxification of harmful substances
VITAMIN E sources
seeds, nuts, plant oils, leafy- green vegetables
VITAMIN E deficiency
rare in adults causing poor muscle coordination, weakness, impaired vision
VITAMIN E excess
no reported effects from food but large doses can interfere with blood clotting
VITAMIN K FUNCTIONS
coenzyme required for the synthesis of proteins involved in blood clotting and bone metabolism • Prothrombin, a vit-K dependent protein, directly involved in blood clotting
VITAMIN K sources
eafy-green vegetables, some vegetable oils, and some fruits
VITAMIN K deficiency
abnormal blood clotting causing bruising & bleeding, reduced bone density causing fractures
VITAMIN K excess
no reported effects from food but large doses can interfere with blood clotting
ANTIOXIDANT VITAMINS
Beta-carotene (precursor to vitamin A) • Vitamin E • Vitamin C • Prevent or repair damage to cells caused by exposure to free radicals
SUPPLEMENTS
Contain vitamins & minerals, herbs & other plant-derived substances, &/or body compounds not essential in the diet • Help obtain adequate amounts of specific nutrients, but do not provide all the benefits of foods
CHOOSING SUPPLEMENTS
Do not exceed 100% of Daily Values • Consider why you want it • Compare product costs • Read the label • Check the expiration date • Consider your medical history • Approach herbal supplements with caution • Report harmful effects
GETTING ENOUGH VITAMINS
Can be obtained from a diet full of variety • Most fruits and vegetables are good sources of vitamins • Another source is fortified food items • Recommendations are based on: • RDA (intake for practically all healthy people) • AI (not enough scientific evidence for RDA) • ULs (excessive intake)
MINERALS
specific, single atoms that perform particular functions in the body. Provide NO ENERGY. 15 needed by the body through diet (essential). Fundamental factor of all nutritional processes • Chemical and biological “trigger” for digestive and energy processes in the body • Each mineral has a different and specific function
mineral functions
maintain structure and regulate chemical reactions and body processes. • Contribute to body structures • Regulate body processes • Regulate water balance • Regulate energy metabolism • Affect growth & development through their role in the expression of certain genes • Act as cofactors needed for enzyme activity
major mineral
need >100 mg/day • Na, K, Cl, Ca, P, Mg, & S • Electrolytes • Bone Health
trace mineral
need <100 mg/day • Fe, Cu, Zn, Se, I, Cr, F, Mn, Mo, & others
minerals from food
from plant and animal sources. Affected by: • Amount in soil • Processing: • Added (ex: during fortification) or • Removed (ex: “leaching out” by cooking or removing skins, bran, or germ)
Bioavailability
proportion of a nutrient, consumed in the diet, that is absorbed and utilized by the body
DON'T MIX CALCIUM WITH IRON
Calcium can block iron absorption • Recommended to take iron and calcium supplements at different times of the day
ELECTROLYTES
+ or – charged ions • – charge: gained a negative electron • + charge: lost a negative electron • Functions: Fluid balance maintenance, nerve impulse conduction, cellular signaling
Sodium (Na)
+ charge: lost a negative electron • extracellular: outside of cells
Potassium (K)
+ charge: lost a negative electron • intracellular: inside of cells
Chloride (Cl)
– charge: gained a negative electron • extracellular: outside of cells
ELECTROLYTE deficiency
Results in: acid–base imbalance, poor appetite, muscle cramps, confusion, apathy, constipation, irregular heartbeat, death • Caused by: heavy/persistent sweating, chronic diarrhea or vomiting, kidney disorders, or medications
electrolyte excess
Excess K from supplements can cause the heart to stop • Excess Na causes further dehydration
sodium
• UL: 2,300 mg/day • DRI = 1,500 mg/day • Typical consumption = 3,400 mg/day
potassium
DRI = 4,700 mg/day • Typical consumption = 2,000-3,000 mg/day
HYPERTENSION (HIGH BLOOD PRESSURE)
Caused by: é contractions of the heart, é blood volume, or ê radius of blood vessels • Results in: atherosclerosis, heart attacks, strokes, death • Treatment: diet, exercise, and medication • Risks: genetics, race, age, obesity, diet, activity
STRONG BONES
Protein matrix: mostly collagen • Hardened by minerals: mostly Ca, P, also Mg, Na, F, other minerals • Require: • Protein & vitamin C to maintain collagen • Ca & other minerals to ensure solidity • Vitamin D to maintain Ca and P levels
BONES (206)
Living tissue • Support weight & participate in movement • Constantly broken down & re-formed during bone remodeling
peak bone mass
max bone density attained life, usually in young adulthood (age 30-40)
osteoporosis
more bone loss than formation resulting in fractures
CALCIUM (Ca)
RDI: 19-50 years = 1,000 mg/day • UL= 2500 mg/day
calcium deficiency
: Osteoporosis, Rickets, Muscle Spasms
calcium excess
decreased absorption of Fe, Zn, Mg, P; constipation; loss of appetite, abnormal heartbeat, weight loss, fatigue, soft tissue calcification, kidney stones & damage
PHOSPHORUS (P)
Most found w/ Ca in bones & teeth • In soft tissues, needed for: • Phospholipid, DNA, RNA, and ATP structures • Enzyme activity regulation • Cellular acidity maintenance
phosphorus sources
dairy products; meat; cereal; bran; eggs; nuts; fish; & food additives used in baked goods, cheese, processed meats, & soft drinks (phosphoric acid)
phosphorus deficiency
rare; due to chronic diarrhea or poor absorption due to overuse of aluminum-containing antacids; causes bone loss, weakness, loss of appetite
MAGNESIUM (Mg)
50-60% in bones • In cells and fluids, needed for: • Ca regulation • Blood pressure regulation • ATP structure stabilization which is important for: • Energy release from carbohydrate, fat, and protein • Nerve & muscle functioning • DNA, RNA, & protein synthesis
magnesium sources
: leafy greens, nuts, seeds, legumes, bananas, germ and bran of whole grains
magnesium deficiency
: rare; causes osteoporosis, nausea, muscle weakness and cramping, irritability, mental derangement, high blood pressure, heartbeat changes
magnesium excess
no effects from foods; drugs or supplements can cause nausea, diarrhea, vomiting, low BP, & other CV changes