Nutrition&Health Unit3

List of fat soluble vitamins

• A

• D

• E

• K

List of water soluble vitamins

• Thiamin

• Riboflavin

• Niacin

• Biotin

• Pantothenic acid

• B6

• B12

• Folate

• C

List of minerals

• Iron

• Zinc

• Selenium

• Iodine

• Copper

• Chromium

• Sodium

• Potassium

• Chloride

• Magnesium

• Calcium

• Phosphorus

• Fluoride

Functions of iron?

• binds O2 to red blood cells, transports to body tissues (hemoglobin)

• binds O2 to red blood cells, stores for muscle contraction (myoglobin)

Food sources of iron?

• animal meat (heme and nonheme)

• plants (nonheme)

• meat, fish, poultry (promotes iron absorption)

• coffee

• whole grains

  
  

Iron deficiency?

• causes iron-deficient anemia (low ferritin)

• pica

• fatigue

• pregnant women are most susceptible

Iron toxicity?

• high amounts difficult to excrete

• can be fatal

Functions of zinc?

• activates enzymes

• aids vision

• supports immune function

• supports growth

• heightens taste

Food sources of zinc?

• meat, shellfish, poultry

• legumes

  • not absorbed as well

*vegetarians need more zinc

Zinc deficiency?

• stunted growth

• poor immune function

Zinc toxicity?

• caused by supplements

• inhibits iron and copper absorption

Functions of selenium?

• assists vitamin E

• antioxidant

Food sources of selenium?

• meats, shellfish

• produce from selenium-rich soil

• overall large selection of food

Selenium deficiency?

overall rare

Selenium toxicity?

• caused by supplements

• becomes PROoxidant

Functions of iodine?

• supports hormone synthesis of thyroid gland

Food sources of iodine?

• seafood (kelp)

• iodized salt

• dairy (when cows are fed iodized grain)

Iodine deficiency?

• Goiter: enlarged thyroid gland

  • weight gain

  • sluggishness

Iodine toxicity

• decreases thyroid activity

Functions of copper?

• helps create hemoglobin

• aids metabolic function

Food sources of copper?

• organ meats

• seafood

• legumes

• nuts, seeds

Copper deficiency?

• Anemia

• Overall rare

Copper toxicity?

caused by supplements

Functions of chromium?

• aids carb metabolism

• enhances insulin function

Food sources of chromium?

• liver

• whole grains

• veggie oils

Functions of sodium+chloride?

• maintains fluid volume

• mains EXTRAcellular acid/base balance

• helps muscle contraction (including heartbeat)

Food sources of sodium+chloride?

• table salt (40% sodium, 60% chloride)

• highly processed foods

Sodium, potassium, chloride deficiency?

• due to dehydration

• muscle cramps

• confusion

• low appetite

Sodium, potassium, chloride toxicity?

• caused by supplements

• high blood pressure

  • some people more prone than others

Functions of potassium

• maintains fluid volume

• maintains INTRAcellular acid/base balance

• helps muscle contraction

  • including heartbeat

Food sources of potassium?

• less processed foods

Functions of magnesium?

• found in bones

• energy release

• glues calcium to enamel

• muscle relaxation

Food sources of magnesium?

• legumes, nuts, seeds

• green leafy veggies

• unprocessed foods

Magnesium deficiency?

• low blood calcium

• muscle cramps

• seizures

• caused by alcohol abuse

Magnesium toxicity

caused by supplements

Functions of calcium?

• bone structure

• blood clotting

• muscle contraction

• bp regulation

Food sources of calcium?

• dairy

• calcium fortified food

• canned salmon/sardines

• broccoli, kale, turnip greens

  • well absorbed

• swiss chard, spinach

  • not well absorbed (oxalates)

Calcium deficiency?

• osteoporosis: bones become weak and porous

  • bone mass declines after menopause

Calcium toxicity?

• interferes absorption of other minerals

• increased risk of kidney stones

Functions of phosphorus?

• bone structure

• balances acids/bases

• phospholipid component

• energy metabolism

Food sources of phosphorus?

• dairy

• meat, fish, poultry+eggs

  • animal proteins

Phosphorus deficiency?

overall rare

Phosphorus toxicity?

calcification of soft tissue

Functions of fluoride?

• bone structure

  • resists decay

Food sources of fluoride?

• fluoridated water

  • 75% of our water is fluoridated

Fluoride deficiency?

dental decay

Fluoride toxicity?

• Fluorosis: teeth discoloration

  • on developing teeth

Types of vitamin A?

• retinol: helps skin

  • stored in liver

  • produced from beta-carotene

• retinal: aids vision

• retinoic acid: helps growth and gene regulation

Functions of vitamin A?

• vision (low-light)

• immune cell development

• bone development

• sperm+embryo development

• maintains health of epithelial cells

Food sources of vitamin A?

• bright orange fruits+veggies

• dark green veggies

• fish oils

• liver

• enriched milk

Vitamin A deficiency?

• night blindness—> total blindness

• dry skin

• weakened immune system

Vitamin A toxicity?

• hair loss

• liver failure

• stunted growth

• weak bones

• fetus deformities

• you literally turn yellow

Functions of vitamin D?

• bone health

• triggers kidneys to recycle calcium

• immune function

Sources of vitamin D?

• fatty fish

• egg yolk

• foritified milk

• UVB rays

Vitamin D deficiency?

• children develop rickets

• adults develop osteomalacia

  • soft bones

Vitamin D toxicity?

• kidney + heart failure

• happens at 5x RDA limit

• impossible to get from sun

Functions of vitamin E?

• protects cell membranes

• immune function

• antioxidant

Food sources of vitamin E?

• fruits, veggies

  • veggie oils

• nuts

• lost when fried

Vitamin E deficiency

• with fat malabsorption

• overall rare

Vitamin E toxicity?

• interferes with anticoagulants

  • excessive bleeding

• overall rare

Functions of vitamin K?

• blood clotting

• bone formation

• Food sources of vitamin K?

• dark green leafy veggies

• cabbage

• produced by intestinal bactera

Vitamin K deficiency?

• overall rare

• infants receive vitamin K shot

Vitamin K toxicity?

• uncommon from food

Functions of thiamin, riboflavin, and niacin?

• energy metabolism

• used by all cells

Food sources of thiamin?

• whole grain breads/cereals

• enriched breads/cereals

Food sources of riboflavin?

• whole/enriched grain breads/cereals

• milk

Food sources of niacin?

• whole/enriched grain breads/cereals

• meats, fish, poultry

Thiamin deficiency?

• Beriberi: fluid accumulation

• Wernicke-Korsakoff: memory disorder

• muscle weakness

• loss of sensation

• abnormal heart rate

Riboflavin deficiency?

not associated with just one disease

Niacin deficiency?

• Pellagra: leads to diarrhea, dermatitis, dementia, and death

Niacin toxicity?

• caused by supplements

• causes flushed skin+painful tingling

Functions of biotin?

• energy metabolism

• coenzyme in CHO, fat, and protein digestion

Functions of pantothenic acid?

• energy metabolism

• aids growth

Food sources of biotin+pantothenic acid?

well-balanced diet

Functions of vitamin B6?

• amino acid synthesis

  • turns tryptophan into niacin

• hemoglobin synthesis

• regulates blood glucose

Food sources of vitamin B6?

• meats, fish, poultry

• potatoes

• bananas

• leafy greens

Vitamin B6 deficiency?

• weakness

• irritability

• insomnia

• weakened immune system

• depression

Vitamin B6 toxicity?

• leads to neuropathy

• dangerous since it’s stored in muscle

Functions of vitamin B12?

• guides folate into cells

• maintains myelin sheath

• function dependent on intrinsic factor

Food sources of vitamin B12?

• animal products

• fortified products for vegetarians

Vitamin B12 deficiency?

• Pernicious anemia: autoimmune condition

• paralysis of nerves+muscles

• due to poor absorption

Functions of folate?

• synthesizes DNA

• metabolizes amino acids with B12

• antacids and aspirin interfere

Food sources of folate?

• green leafy veggies

• fortified breads/cereals

• higher RDA for women

Folate deficiency?

• Anemia: low red blood cells/hemoglobin

• impaired cell division

  • neural tube defect

Folate toxicity?

• masks B12 deficiency

  • leads to nerve damage

• caused by supplements

Functions of vitamin C?

• production+maintenance of collagen

• enhances immune response

• aids iron absorption

• antioxidant

Food sources of vitamin C?

• citrus

• strawberries

• kiwi

• tomatoes

• broccoli

• peppers

Vitamin C deficiency?

• Scurvy: severe deficiency

  • bleeding gums

  • swollen ankles

• poor iron absorption

• requires 10mg per day

Vitamin C toxicity?

• nausea

• abdominal cramps

• diarrhea

• caused by supplements

Which vitamins and minerals aid in bone health?

• vitamin K

• vitamin C (collagen)

• vitamin D

• magnesium

• calcium

• phosphorus

• fluoride

Which vitamins and minerals aid in blood health?

• vitamin C

• folate

• vitamin K

• vitamin B6

• iron

• calcium

• copper

Which vitamins and minerals act as antioxidants?

• vitamin E

• selenium

• vitamin C

• vitamin A (beta-carotene)

Which vitamins and minerals aid in immune function?

• vitamin A

• vitamin D

• vitamin C

• vitamin E

• zinc

Which vitamins and minerals aid in energy metabolism?

• phosphorus

• copper

• chromium

• magnesium

• all B vitamins

Which minerals aid in electrolyte balance?

• sodium

• potassium

• chloride

Which vitamin and mineral toxicities are caused by supplements?

• zinc

• selenium

• copper

• potassium

• magnesium

• niacin

• folate