Studied by 2 people
What is a vitamin?
Essential organic nutrient needed for normal body functions
Provides regulatory and co-enzyme functions and antioxidants
What are the two criteria vitamins must meet?
The body is unable to synthesize enough of the compound to maintain health
Absence of the compound in the diet for a defined period produces deficiency symptoms
Recommended carbohydrate intake of vitamins
>250 grams/day
Recommended protein intake for vitamins
45-65 grams/day
Fat soluble vitamins (4)
A
D
E
K
Where are fat soluble vitamins stored?
In the liver and fatty acids
Excess amounts are NOT excreted
2 categories of vitamin A
Active pre-formed (retinoids)
Provitamin A (plant form precursor)
3 kinds of retinoids
Retinol
Retinal
Retinoic acid
What is a kind of Provitamin A
B-carotene
Functions of vitamin A
Epithelial cell maturation
Eye health and vision
Growth development and reproduction
CVD and cancer prevention
Decrease LDL
Vitamin A foods
Cheese, milk, sweet potato, carrots, spinach
Function of rods in the retina
Allow us to see in the dark
Function of cones in the retina
Allows us to see specific colors in bright light
What is the difference between retinoids and provitamin A?
Retinoids are pre formed — active. They do not need to be converted
Provitamin A must undergo conversion
What are the consequences of a vitamin A deficiency or toxicity?
Severe dryness of the eye or dry skin
Liver damage or birth defects
Vitamin D
Fat soluble nutrient that is also a hormone
Conditionally essential (needs sunlight to be active)
Functions of Vitamin D
Regulates calcium levels
Regulates cell growth and development
Vitamin D foods
Fortified milk
Salmon
Fortified cereal
Where are the three cites that calcitriol acts?
Small intestine
Kidney
Bone
What makes vitamin D unique from other vitamins?
It is also a hormone
How does vitamin D regulate calcium levels?
Calcitriol mixed with PTH stimulates the regulation in bones, small intestine, and kidneys
What occurs from a vitamin D toxicity?
Hypercalcemia (too much calcium in the blood)
Functions of Vitamin E
Antioxidant
Maintaining healthy skin
Support immune system
Heart health
What is Alpha-tocopherol?
The most prevalent form of vitamin E in humans
Mainly antioxidant
Where in tocopherols in the body?
Muscles
Nervous tissue
Boost antibody production (immunity)
Two family’s of vitamin E
Tocopherols and tocotrienols
4 of each
What good sources of vitamin E?
Sunflower seeds
Spread
Oil
Shortening
What occurs in the body from a vitamin E toxicity?
Gastrointestinal distress and nausea
Interfere with clotting and lead to blood thinning
Vitamin K functions
Blood clotting — stops excessive bleeding
Bone health
How does vitamin K help with blood clotting?
It donates CO to proteins, which leads to the clotting of blood
— the body does not store vitamin K
Food sources of vitamin K
Frozen collards
Cooked broccoli
Fresh spinach
What occurs from a vitamin K deficiency?
Hemorrhage
They occur as a result of poor fat absorption
Water soluble vitamins
Readily excreted
B vitamins
Vitamin C
Functions of thiamin
Helps body release energy from carbs, ATP pathways
Contributes to chemical reactions that synthesize RNA DNA and neurotransmitters
Food sources of thiamin
Whole grains
Pork
Cereals
What occurs from a deficiency of thiamin?
A disease called beriberi (weakness, nerve damage, and heart problems)
Vitamin B1:
Vitamin B2:
Vitamin B3:
Vitamin B4:
Vitamin B5:
Vitamin B6:
Vitamin B7:
Vitamin B9:
Vitamin B12:
Vitamin B1: thiamin
Vitamin B2: riboflavin
Vitamin B3: niacin
Vitamin B5: pantothenic acid
Vitamin B6: pyridoxine
Vitamin B7: biotin
Vitamin B9: folate
Vitamin B12: cobalamin
Functions of riboflavin
Forms coenzymes
Metabolism and growth
Food sources of riboflavin
Beef liver
Fortified cereal
2% milk
Riboflavin deficiency
Ariboflavinosis (inflammation of the mouth and tongue, cracking of the skin)
Function of niacin
Contributes to metabolic pathways
Contribute to the formation of ATP
Food sources of niacin
Tuna
Chicken breast
Fortified cereal
Niacin deficiency
Pellagra (rough skin, poor appetite, weight loss)
Niacin toxicity
Lower blood triglyceride and cholesterol levels, rapid heart beat
Food sources of pyridoxine
Tuna
Banana
Chickpeas
Where is pyridoxine stored?
Stored in the liver
What happens when there is too much pyridoxine in the body?
Permanent nerve damage
What happens when there is a pyridoxine deficiency
Immune problems
Biotin functions
Aide in chemical reactions, adding CO2
Contributes to coenzyme development that aid in the synthesis of glucose and fatty acids
What are food sources of biotin?
Cooked egg
Salmon
Cooked sweet potato
Do deficiencies of biotin occur?
No because the body produces biotin
Functions of folate
Accepts single carbon compounds to form DNA and neurotransmitters
Contributes to cell division
What occurs when there is not enough folate?
Macrocytic anemia: blood cells are unable to divide so they grow too large
Spina bifida
What are food sources of folate?
Boiled spinach
100% orange juice
Boiled asparagus
Vitamin B12 function in body
Contributes to red blood formation
Critical role in folate metabolism, helps the folate stay active (B12 and B9 are co dependent)
Food sources of B12
Tuna
Steak
Swiss cheese
Fat free milk
What is required for vitamin B12 absorption
Intrinsic factor, it is produced it the stomach
How long does B12 store in the liver
3-5 year supply in the liver
Digestion of B12:
Mouth:
Stomach:
Liver:
Pancreas:
Small intestine:
Mouth: salivary glands in the mouth produce R-protein
stomach: pepsin release B12 from food protein. The B12 binds to R protein. Stomach secretes intrinsic factor, which the B12 binds to
Liver: some vitamin B12 is stored in the liver
Pancreas: secretes trypsin into the small intestine
Small intestine: trypsin releases B12 from R protein. B12 then links with intrinsic factor. Before it reaches large intestine, B12 is absorbed into the blood and binds with a transport protein
Vitamin B12 deficiency
Pernicious anemia
Nerve damage
Folate deficiency
Which 3 B vitamins help recycle homocysteine?
B6
B9
B12
What is homocysteine?
A byproduct of protein digestion
High levels lead to atherosclerosis
What role do the 3 B vitamins play in homocysteine?
They help turn homocysteine into less damaging substances
Vitamin C functions in body
Assist in formation of connective tissue, bone, teeth, and tendons
Immunity
Wound healing
Food sources of Vitamin C
100% orange juice
Red peppers
Kiwi
Vitamin C deficiency
Scurvy, leads to bleeding gums and bruising
Vitamin C toxicity
Diarrhea
Kidney stones
Suppresses immune function
What are factors that cause loss of nutrients in vitamins
Cooking
Heat
Air
Light
What is the best way to consume fruit/vegetables?
Fresh
Frozen
What are factors to consider when selecting supplements?
Serving size
Brand
Claim
Target your needs
How does cancer form?
Abnormal cell growth in cell division
Cell is activated to increase in size
Promoted by carcinogens
Tumor releases cells into bloodstream
Lifestyles to prevent risk of cancer:
Healthy weight
Physically active
Limit alcohol, fast food, and red meats
Don’t rely on supplements
Functions of water in the body
Temperature regulation
Waste removal
Chemical reactions
Lubricant
How is water lost in the body?
Respiration
Perspiration
Excretion
What are the different factors in the body that use the consumed water?
Blood plasma
Fluid between cells like spinal column and tears
Fluid inside every type of cell
AI of water for foods and fluids:
Women: 11 cups
Males: 15 cups
Types of water (2)
Hard
Soft
Determined by calcium and magnesium content
Water sources
Surface water (mountains, exposed to contamination)
Groundwater (less contaminated)
Desalination
Bottled water
What is hard water?
Prescience of calcium and magnesium in water
Helps prevent absorption of other toxic minerals
Can be converted into soft water
What is soft water?
Contains sodium
What regulates fluid balance in the body?
Electrolytes
What 4 minerals are electrolytes?
Sodium
Chloride
Potassium
Phosphorus
What electrolytes are in extracellular spaces?
Sodium and chloride
What electrolytes are in intracellular space?
Potassium and phosphate
What is a hypertonic solution?
When the concentration of solute molecules is greater outside than inside
RBC shrink
What is a hypotonic solution?
When the concentration is greater inside the cell than outside
Swelling of RBC
What is an isotonic solution?
When the concentration of solute molecules is the same on the outside and inside of the cell
Normal shaped RBC
Function of sodium
Keeps blood pressure levels steady
Muscle contraction
Break apart in water
What mineral do kidneys excrete?
Sodium
Food sources of sodium
Pepperoni pizza
Ham steak
Canned green beans
Low fat cottage cheese
What is the CDRR of sodium?
A new category created, suggesting people to decrease levels of sodium if they exceed 2300 milligrams
Functions of potassium
Helps neutralize and decrease blood pressure
Muscle contraction
What organ regulates sodium and potassium?
The kidneys
Food sources of potassium
Baked potato with skin
Banana
Chicken breast
Eat ___ sodium, and eat ____ potassium
Less
More
Functions of calcium
Structural / bones
Nerve transmission
Blood pressure
What is the most abundant mineral in the body?
Calcium
What tightly regulates the blood calcium levels?
Hormones
What role do bones play in calcium?
They release calcium
What role do intestines play in calcium?
Absorb more calcium
