FSN 101 - Exam 3

water soluble vitamins

• readily dissolved in water

• easily excreted (urinated) out of the body

• subject to cooking losses

• act as coenzymes

• deficiencies are rare

  • essential vitamins

what are essential vitamins?

vitamins that cannot be made by the body

enrichment act of 1942

grains are required to be enriched with thiamin (B1), riboflavin (B2), iron, and folic acid (B9)

enrichment

adding nutrients back into products to replace losses from production

fortification

adding nutrients to a product

vitamin c (ascorbic acid)

• need from our diet

• decreased absorption with higher intakes

• sensitive to heat and oxygen

functions of vitamin c

• collagen synthesis

• iron absorption

• anti-oxidant

• reduces inflammation

• wound healing

• immune defense

main deficiency for Vitamin C

scurvy:

• bleeding from the gums

• weakness/fatigue

• fractures

• pinpoint fractures

food sources of vitamin c

• citrus fruits

• potatoes

• sweet potatoes

• bell peppers

• cauliflower

RDA for vitamin C

• Males: 90 mg/day

• Females: 75 mg/day

• smoker: add 35 mg/day

how to avoid nutrient loss:

• refrigeration

• avoid heat/boiling

• store airtight

functions of B vitamins

• big role in metabolism

• enhance mood

• improve memory

• skin + hair health

• stimulates nervous system

• RBC production

B vitamin deficiency symptoms

• nausea

• exhaustion

• irritability

• forgetfulness

• loss of appetite

• weight loss

main source of B vitamins

whole grains (in the bran and germ)

Thiamine

Vitamin B1

Functions:

• the coenzyme for glucose metabolism

Deficiencies:

• Beriberi:

• - pain in extremities, heart failure, paralysis

• Wernicki-Korsakoff:

• - found mainly in alcoholics as alcohol inhibits the absorption of B1; causes extreme confusion, lack of coordination, and low blood pressure

Food sources of Thiamine (B1)

enriched pasta, potatoes, peas, enriched wheat bagels, sunflower seeds

Riboflavin

Vitamin B2

Functions:

• coenzyme in metabolism

• aids in RBC production

Deficiencies:

• Dermatitis

• Sun sensitivity

Food sources of Riboflavin (B2)

Milk, spinach, enriched grains, liver, brewer’s yeast

Niacin

Vitamin B3

Functions:

• regulating dyslipidemia

• it’s also heat stable and can be derived from tryptophan

Deficiencies:

• diarrhea

• dermatitis

• dementia

• death

Food sources of Niacin (B3)

beef, fish, enriched grains, poultry

Pantothenic Acid

Vitamin B5

Functions:

• metabolism

  • deficiencies are rare

Food sources for Pantothenic Acid (B5)

mushrooms, beef, milk, liver, peanuts

Biotin

Vitamin B7

Functions:

• metabolism

Deficiencies:

• rare, mainly caused by the consumption of raw egg whites with avidin

• hair loss

• rashes

• brittle nails

Food sources for Biotin (B7)

almonds, sunflower seeds, eggs (yolk), beef liver, salmon

Pyridoxin

Vitamin B6

Functions:

• metabolism

• synthesis of non-essential amino acids

• cognitive development

• helps make hemoglobin

Deficiencies:

• anemia

• rash

• glossitis

Food sources for Pyridoxine (B6)

potatoes, spinach, bananas, sweet potatoes

Pyridoxine Toxicity

Upper limit: 100 mg/day

Can cause:

• depression

• fatigue

• muscle weakness

• convulsions

• skin lesions

Folate

Vitamin B9

Functions:

• coenzyme in DNA synthesis

• homocyesteine metabolism

• helps make red and white blood cells

• neurotransmitter function

Deficiencies:

• poor immunity

• neural tube defects

  • spina bifida

Food sources for Folate (B9)

fortified cereals, spinach, lettuce, liver, orange juice

Cobalamin

Vitamin B12

Functions:

• folate metabolism

• maintenance of myelin sheath

• RBC formation

Deficiencies:

• can take 20 years to appear

• at risk to appear in elderly + vegetarian/vegans

• paralysis + nerve degredation

Food sources for Cobalamin

seafood, organ meat, cheese, algae

Intrinsic factor

the stomach excretes glycoprotein and parietal chief cells to help absorb Cobalamin (B12)

Pernicious anemia

caused by the lack of intrinsic factor in the body

Choline

not a vitamin but it is an essential nutrient

Functions:

• fetal development

• phospholipid production

• mood, memory

Deficiencies:

• muscle damage

• liver damage

• nerve damage

• fatigue

Food sources for Choline

milk, eggs, liver, peanuts

Issues with supplements

usually not needed, creates a risk for toxicity, unregulated, creates an un-needed safety net

Who should be taking supplements?

• pregnant people/those who may become pregnant

• people who are lactating

• newborns

• those recovering from weight loss surgery

• vegans

• those recovering from illness

vitamins

• essential micronutrients

• yield no energy

• water soluble: C + B vitamins, coenzymes, travel through blood

• fat soluble: A, D, E, K, hormone regulators, travel through lymph

fat soluble vitamins

• vitamins A, D, E, K

• readily dissolved in fats

• absorbed with fats (need bile)

• stored in adipose cells + liver

• difficult to excrete

• risk of toxicity

• travel through lymph

conditions that impair fat soluble absorption

• crohn’s disease

• cystic fibrosis

• pancreatic insufficiency

Vitamin A

2 forms:

• Preformed vitamins (retinoids):

  • retinal, retinal, and retinoic acid

  • found in animal products (liver, egg yolks, milk, cheese)

• Provitamin (carotenoids):

  • carotenes: give plants their red, orange, and yellow colors

  • xanthophylls

• found in plant sources (colorful fruits + veggies, leafy veggies)

Functions of Vitamin A

• aids in visions (helps prevent night blindness)

• growth + development

• immune system function

• epithelial cells

Vitamin A deficiencies

• nigh blindness

• total/partial loss of vision

• xerophthalmia

  • abnormal dryness, inflammation, and ridge formation in the eye

Vitamin A toxicity

• hypervitaminosis A

  • consuming 10x the RDA of vitamin A for a substantial amount of time

  • causes dry itchy skin, loss of appetite, swelling of the brain, joint pain, liver damage, coma

Vitamin D

2 forms: has to be activated by the body

• Vitamin D2: found in plants and mushrooms

• Vitamin D3: found in animal foods and skin synthesis

  • can be made in the skin from cholesterol when exposed to sunlight (UVB)

    • skin —> liver —> kidneys —> active form (calcitriol)

Sources of Vitamin D

• mushrooms exposed to UV light

• egg yolks

• fish

• fortified grains

• fortified OJ

• supplements

• sunshine

Factors impacting Vitamin D abosorption

• age

• skin pigmentation

• sunscreen

  • protective clothing

how much sunlight do you need for adequate vitamin D3 absorption?

10 minutes direct sunlight on face, hands, etc. 2-3 times a week

functions of vitamin D

• increases calcium absorption

• aids in bone health

• regulates blood calcium levels

• supports bone mineralization

vitamin D deficiencies

• rickets: mainly found in children

  • reduces bone calcification

  • softens bones

  • results in bowed legs

• osteomalacia: mainly found in adults

  • causes weak, brittle bones

  • prone to fractures

    • long-term deficiency can lead to osteoporosis

vitamin D toxicity

rare

hypercalcemia: too much calcium in the bloodstream

• nausea + vomiting

• calcium deposits

• kidney stones

• kidney damage

• weakness

vitamin E

comprised of groups of fat soluble vitamins called tocopherols

• alpha tocopherol is the active form in the body

• vitamin C helps regenerate it

sources of vitamin E

• plant based oils

• spinach

• asparagus

• nuts + seeds

• mango

• avocado

functions of vitamin E

• immune support

• skin, brain, + nerve health

• anti-oxidant properties

anti-oxidant

a substance that prevents oxidative cell damage by neutralizing free radicals in the body by donating an extra electron

vitamin E deficiencies

• weakened immune system

• break down of cell membranes

• nerve degredation

vitamin K

2 forms:

• K1: phyloquinones

• K2: menaquinones

functions of vitamin K

• synthesize proteins needed for blood clotting

• production of healthy bone tissue

vitamin E toxicity

• muscle weakness

• headaches

• nausea

vitamin K deficiencies

• bleeding/hemorrhaging

• poor bone development

vitamin K toxicity

• very rare

• vitamin K is broken down quickly

minerals

micronutrients required for normal functioning. they’re inorganic (no carbons) and present in soil and water

major minerals

we need to consume more than 100 mg/day of each

what are the electrolytes?

• sodium

• chloride

• potassium

• calcium

• phosphate

• magnesium

• sulfur

electrolytes

need to consume more than 100 mg/day of each. minerals in the bodily fluids that carry an electric charge. help with fluid balance, pH balance, and muscle function

sodium

Na⁺. major extracellular ion

• helps with fluid balance of cells via sodium-potassium (intracellular) pump

sodium deficiency

hyponatremia

• low blood sodium: caused by over hydration, chronic health issues, drug use

• symptoms: nausea + vomiting, muscle cramps, confusion, coma or death

sodium toxicity

hypernatremia: high blood sodium

• caused by dehydration or the administering of hypertonic solutions

  • symptoms: muscle weakness, extreme thirst, seizures, lethargy

sources of sodium

• smoked, cured, or processed meats

• canned soups

• fast/convenience foods

  • some cheeses

DRI of sodium

200-500 mg/day for daily functions

• dietary guidelines for Americans advise less than 2,300 mg/day

  • average intake is 3,400 mg/day

chloride

Cl^-. major extracellular ion

• regulates fluid balance

• pH balance

• binds to Na⁺

  • helps nerve and muscle cells

chloride deficiency

extremely rare, similar to Na+ loses

chloride toxicity

rare. caused by severe dehydration

• muscle weakness, high BP, fatigue

sources of chloride

• table salt

• seaweed

• shrimp

• high sodium processed foods

potassium

K⁺ . major intracellular ion

• aids in fluid regulation (sodium potassium pump)

• muscle contraction

  • blood pressure

potassium deficiency

hypokalemia (rare)

• caused by excess excretion of fluids

• can be caused by magnesium deficiency

potassium toxicity

hyperkalemia

• kidney damage

• heart palpitations

• chest pain

• potassium supplements

• muscle numbness

sources of potassium

• bananas

• sweet potatoes

• beans

• spinach

• squash

calcium

98% of the body’s calcium is stored in our bones

• most abundant mineral in the body

• vitamin d required for absorption

• helps with muscle function and body’s structure

calcium deficiency

hypocalcemia, caused by vitamin d/magnesium deficiency and hypoparathyroidism

• reduced bone strength

• osteoporosis

• rickets

calcium toxicity

hypercalcemia

• rare

• caused by cancer or hyperparathyroidism

sources of calcium

• milk

• yogurt

• winter squash

• edamame

• tofu

phosphorus

second most abundant mineral in the body

• found in bones, teeth, DNA, RNA

• cell membranes

• coenzyme

• makes up ATP

• blood pH

phosphorus deficiency

hypophosphatemia

• caused by kidney damage

• re-feeding syndrome

  • malnourishment

phosphorus toxicity

hyperphophatemia

• renal damage

phosphorus sources

• milk

• poultry

• legumes

• seafood

• nuts

magnesium

helps with:

• energy production

• protein synthesis

• muscle and nerve function (heart contraction)

• blood glucose control

• BP regulation

• DNA + RNA structure

magnesium deficiency

rare, caused by low intake or chronic alcohol use

• can cause hypokalemia/hypocalcemia

magnesium toxicity

not a major health concern

sources of magnesium

• almonds

• pumpkin seeds

• spinach

• swiss chard

• antacids

• laxatives

sulfur

3rd most abundant mineral in the body

• makes up amino acids

  • incorporated in protein structure

• acid base balance

sources of sulfur

• beef

• turkey

• cruciferous vegetables

• whole grains

• garlic

water

• inorganic compound

• H₂O

• main component of earth’s hydrosphere

• fluids of all known living organisms

functions of water

• blood

• digestion

• joint health

• temperature regulation

• universal solvent

• organ protection

• waste removal

• hormones + enzymes

balance of water in the body

• most adults have 37-42 liters of water in the body at a given time

• 60% of water by weight

• we can last about 3 days with no water

• women need 9 cups/day

• men need 12.5 cups/day

what influences a person’s water needs?

• body size

• activity levels

• age

• overall health

• sex

• climate

what are good food sources of water?

• fruits

• veggies

• meat, fish, chicken

what are poor food sources of water?

• grain products

• dried meats

• butter, oils

how much water intake does food make up?

20%

what are good beverage sources of water?

• water

• sparkling water

• 100% fruit juice

• milk

• decaffeinated beverages