Every single notecard for all 4 chapters

Thiamin (B1) Function

Energy metabolism (specifically decarboxylation; converting pyruvate to acetyl-CoA)

Thiamin (B1) Deficiency

1. Beriberi (weakness/nerve damage) 2. Wernicke-Korsakoff Syndrome (alcohol-related)

Thiamin (B1) Food Source

Pork products, sunflower seeds, whole/enriched grains, and legumes.

Riboflavin (B2) Coenzymes

FMN (Flavin mononucleotide) and FAD (Flavin adenine dinucleotide).

Riboflavin (B2) Deficiency Symptoms

Glossitis (inflamed tongue), cheilosis (cracked mouth corners), and seborrheic dermatitis.

Riboflavin (B2) Food Source

Milk products (major source), enriched grains, eggs, and meat.

Niacin (B3) Coenzymes

NAD (Nicotinamide adenine dinucleotide) and NADP.

Niacin (B3) Deficiency

Pellagra 3-Ds: Dermatitis, Diarrhea, and Dementia (can lead to a 4th D: Death).

Niacin (B3) Food Source

Poultry, meat, fish, enriched grains, and synthesis from the amino acid tryptophan.

Pantothenic Acid (B5) Coenzyme

Coenzyme A (CoA).

Pantothenic Acid (B5) Food Source

Meat, milk, and many vegetables (widespread in unprocessed foods).

Vitamin B6 Forms and Coenzyme

Forms: Pyridoxal, Pyridoxine, Pyridoxamine; Coenzyme: PLP (Pyridoxal Phosphate).

Vitamin B6 Deficiency Anemia

Microcytic Hypochromic Anemia (due to impaired heme synthesis).

Biotin Food Source

Whole grains, eggs, nuts, and legumes.

Folate Function

DNA synthesis and amino acid metabolism.

Folate Deficiency

1. Megaloblastic (Macrocytic) Anemia 2. Neural Tube Defects (NTDs like Spina Bifida).

Folate Food Source

Liver, green leafy vegetables, legumes, and fortified grains (folic acid).

Vitamin B12 Food Source

Only animal products (meat, seafood, eggs, dairy) or fortified foods.

Vitamin B12 Deficiency Anemia

Macrocytic Anemia (also associated with Pernicious Anemia if intrinsic factor is missing).

Vitamins

Essential organic substances needed in small amounts (mg or mcg) that provide no energy but regulate metabolic reactions.

Fat-Soluble Vitamins

Vitamins A, D, E, and K. They dissolve in fat, are absorbed with dietary fat, and have a high storage capacity in the body.

Water-Soluble Vitamins

B-vitamins and Vitamin C. They dissolve in water, are absorbed in the small intestine, and are readily excreted in urine, resulting in limited storage.

Major Minerals

Essential inorganic substances required in the diet in amounts ≥ 100 mg/day (e.g., Calcium, Magnesium).

Trace Minerals

Essential inorganic substances required in the diet in amounts < 100 mg/day (e.g., Iron, Iodide).

Primary Site of Vitamin Absorption

The small intestine, where absorption occurs with 40-90% efficiency.

Role of Bile in Absorption

Bile produced in the liver is crucial for the uptake of fat-soluble vitamins (A, D, E, K).

Vitamin K Synthesis

Small amounts are synthesized by bacteria in the ileum of the small intestine and in the large intestine.

Bioavailability

The proportion of a nutrient that is digested, absorbed, and metabolized by the body.

Factors Increasing Mineral Bioavailability

High physiological need, gastric acidity, Vitamin D (for Ca/P), and Vitamin C (for Iron).

Factors Decreasing Mineral Bioavailability

Phytic acid (grains), oxalic acid (leafy greens), polyphenols, and mineral-mineral competition (e.g., Mg, Ca, and Fe competing for absorption).

Energy Metabolism Nutrients

Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, B-12, Chromium, Manganese, Iodine, Iron, Copper, Magnesium, and Phosphorus.

Bone Health Nutrients

Vitamin A, D, K, and C; Calcium, Phosphorus, Magnesium, Iron, Zinc, Fluoride, and Manganese.

Blood Health Nutrients

Vitamin B-6, B-12, Folate, Vitamin K, Iron, Copper, and Calcium.

Antioxidant Defense Nutrients

Vitamin E, Vitamin C, Carotenoids, Selenium, Zinc, Copper, and Manganese.

Milling/Refinement Effect

Leads to the loss of B-vitamins, minerals, and fiber because the germ and bran are removed.

Enrichment

The mandatory replacement of some lost micronutrients by adding four B-vitamins and Iron.

Best Cooking Method for Nutrient Retention

Steaming, because it involves short exposure to moisture.

Most Common Global Deficiencies

Iodine and Iron.

Primary Nutrient Excess Concern in the US

Excessive Sodium intake.

Intracellular Fluid (ICF)

Fluid found inside every type of cell (e.g., blood, bone, muscle, adipose); it makes up approximately 2/3 or 63% of total body fluid.

Extracellular Fluid (ECF)

Fluid found outside the cells, making up about 1/3 or 37% of total body fluid; it includes interstitial fluid (between cells) and intravascular fluid (blood and lymph).

Osmosis (Water Movement)

The process where water moves from a LOW solute concentration to a HIGH solute concentration; water follows electrolytes.

Sodium-Potassium Pump

An active controller that uses ATP energy to move ions against their concentration gradient; it pumps 3 Sodium ($Na^+$) out of the cell and 2 Potassium ($K^+$) into the cell.

Sodium (Na) Needs

The recommended intake range is 1,500 - 2,300 mg/day.

Potassium (K) Deficiency (SYMPTOMS)

Symptoms include weakness, fatigue, constipation, irregular heartbeat, and increased risk of blood pressure and stroke.

Iron (Fe) Functions

1) Hemoglobin/Myoglobin for oxygen transport 2) Energy metabolism (Citric acid cycle/ETC) 3) Brain/Immune function (neurotransmitter synthesis and infection prevention).

Iron Deficiency (Anemia)

Characterized by microcytic hypochromic red blood cells (small, pale cells) and decreased hematocrit and hemoglobin levels.

Zinc (Zn) Deficiency

Causes delayed growth and sexual maturation, loss of appetite, dermatitis, hair loss, poor wound healing, and immune dysfunction.

Vitamin K Sources

Found in green leafy vegetables, broccoli, peas, beans, and plant oils.

Vitamin K Deficiency Risks

Risks include being a newborn (low stores at birth/no gut bacteria), prolonged antibiotic use, impaired fat absorption, or excess Vitamin A and E intake.

Compact (Cortical) Bone

The outer, dense shell of the bone that is hard, strong, and makes up about 75% of total skeletal mass.

Spongy (Trabecular) Bone

The inner, less dense network of bone where minerals, like calcium, move in and out of the bone structure.

Bone Remodeling (Osteoclasts vs. Osteoblasts)

Osteoclasts break down and remove old bone (resorption), while osteoblasts build new bone matrix and incorporate minerals (formation).

Osteoporosis

A condition where bone resorption (breakdown) outpaces bone formation (building), leading to a loss of bone balance.

Peak Bone Mass

The maximum bone density achieved in a lifetime, usually by age 30.

Calcium (Ca) Functions

Essential for developing/maintaining bone and teeth, blood clotting, nerve impulse transmission, and muscle contraction.

Calcium Bioavailability (Absorption)

Absorption efficiency varies by source: 5% from spinach, 30-32% from dairy (milk/cheese), and 60-70% from green vegetables like broccoli and kale.

Phosphorus (P)

A major component of bones and teeth; also found in ATP, DNA, RNA, and phospholipids.

Vitamin D (Calciferol)

A 'conditional' vitamin or prohormone that increases intestinal absorption of calcium and phosphorus.

Rickets

A Vitamin D deficiency disease in children characterized by bowed legs and enlarged joints due to poor bone mineralization.

Vitamin C (Ascorbic Acid)

An antioxidant that supports immune function by protecting white blood cells and is essential for collagen synthesis.

Scurvy

A Vitamin C deficiency that prevents normal collagen synthesis, leading to fatigue, bleeding gums, and joint pain.

Vitamin E

The primary antioxidant in cell membranes that reduces oxidative stress by regulating free radicals.

Innate Immunity

Non-specific immunity providing the first line of defense; includes physical barriers (skin), chemical secretions (stomach acid), and physiological barriers (fever).

Acquired Immunity

Specific immunity that develops after exposure to an antigen; it 'remembers' the antigen and produces antibodies for a targeted response.