Nutrition exam 3

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?

1. The body is unable to synthesize enough of the compound to maintain health

2. 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?

1. Small intestine

2. Kidney

3. 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