NDFS exam notes

How are water soluble vitamins excreted?

Urine

Essential characteristics for a vitamin:

They are essential for growth/health, organic compounds and carbon-based structures

Not a source of energy – **no calories!**

What are the antioxidants?

Vitamin C, Beta-carotene (A), Vitamin E

What are the coenzymes in metabolisms?

(B1)Thiamin, (B2)Riboflavin, (B3)Niacin

What vitamin maintains blood calcium levels?

Vitamin D

What vitamin helps with night vision?

Vitamin A

What are the functions of vitamin A?

Maintain epithelial cells

Normal low light vision

Maintain normal immune function

What act as coenzymes?

B vitamins

vitamin E

plant oils

What is used to repair muscle tissue after exercise?

protein

What happens when going from running -→ Sprinting

Energy changes to increased carb utilization

What happens during metabolism?

When oxygen is available to cells, both fatty acids and glucose can be used as fuel

Who is most at risk for an iron deficiency?

Female athletes! Especially runners

How much protein do we need to optimize muscle synthesis?

20-30 grams of protein 3-4 times a day

Do athletes need supplements?

No! They should be able to get an adequate intake/meet their needs by following the USDA MyPlate

What is the fat reccomendation?

20-35% of calories

How much water should you drink after exercise?

2-3 cups for every pound lost

For the RDA where do we look?

DRI

Primary source of vitamins A/C

fruits and veggies

Primary source of protein

Protein foods and dairy

Primary source of fiber

Fruits, veggies, and grain

Primary source of Iron

protein and grains

What fats should you limit

Shortening/butter

What are the recommended sources of oil?

Avocado, canola oil, olives, nuts

Zinc food source

meat products and whole grains

USDA grains

Make half your grains whole! Helps fiber intake

What effects calorie needs?

Age, physical activity, gender

How are proteins absorbed

Broken down into individual amino acids and absorbed in small intestine

Where does the enzymatic digestion of protein begin?

Stomach!

How are Amino Acids used in the body

Energy in the body’s cells

What happens to nitrogen

Made into urea and peed out

What is a negative nitrogen balance

When a person has a serious illness

How does the body maintain fluid/electrolyte balance

Protein goes INTO water and then we hold it in our blood vessels

What is protein quality

The quantity of essential amino acids provided in comparison to the body’s needHu

Example of a complete protein

Hummus and whole wheat crackers

What is Maiasmus

Wasting of muscle and body fat

Yogurt is…

a HIGH quality protein

What increases fluid needs

Young/old age

Physical activity

Disease/sickness

High altitude

Cold/hot/humid weather

Increase in protein, salt, and sugar

What does water do?

Transports waste products/nutrients

universal solvent AND used in chemical reactions

Cleanses tissues and blood from waste products

Lubricates joints

Shock absorber

Body temp regulator

50-60% of the body = WATER

Osmotic balance

Diffusion of water across semi-permeable membrane

How does water get excreted

Reparation via lungs

Urine via kidneys

Feces

Sweat via skin

Bottle water pros

Can taste fresher when disinfected w ozone

Bottled water cons

Super expensive

Bad for environment

Not better than tap water

Hard water:

more minerals!! Lots of calcium/magnesium

Soft Water

Decrease magnesium/calcium from pipes! LOTS of sodium

Mestases:

How cancer happens! Cells leave normal area and go somewhere else to develop

Reduce risk by…

Control weight/calories

DONT eat red meat or drink alcohol

Eat lots of fruits and veggies, whole grains, and healthy fats like Omegas

What to avoid for cancer

Red meat, Grilled foods (burnt/char may increase risk), cured meats

What is a fat soluble vitamin

Stored longer than water vitamins! Dissolve in fat. ADEK

Vitamin A functions

Maintain epithelial cells, cell development, GENE regulation, Eyesight (lowlight vision) BETA CAROTENE ACTS AS AN ANTIOXID

Vitamin A toxicity

Hypocarotenemia: too much carotene in blood

Liver failure

birth defects

Deficiency for Vitamin A

Xerophthalmia (impaired vision)

Weakened immune system

Stunted growth

GI issues

ROUGH, SCALY SKIN

V. A foods

Mostly from veggies (orange/yellow fruits and veggies) \\

Vitamin A only comes from: Milk, eggs, kidney, liver

But Beta-carotene comes from orange/yellow fruits and veggies and dark, leafy greens

What do vitamins D and K have in common

Bone development

Vitamin D functions

Bone development, manages blood calcium levels/phosphorous levels and calcium absorption

Vitamin D Deficient

In Kids: Rickets

In Adults: Osteomalacia (weak bones)

V. D. toxicity

Calcification and elevated blood calcium

\-→ Abnormal bone growth, weakness, loss of appetite (diarrhea/vomit/more urine)

V. D. Foods

Fortified milks, fatty fish liver oil

Egg yolks, mushrooms, SUNLIGHT

How much sun for vitamin D

10-20 minutes a day of sun exposureW

What inhibits sun exposure for vitamin D

Longitude/latitude

Season and atmosphere

Time of day

Clothing/sunscreen

Vitamin E functions

ANTIOXIDANT !!

Reduces risk of blood clotting and stops free radicals

V. E. Deficiency

Hemorrhages and excessive bruising

V. E. Toxicity

thins the bloodV

Vitamin E foods

Plant oils and nuts and seeds! Also fats, eggs, wheat germs, and seafood

Vitamin K functions

Blood clotting and incorporates calcium in the blood IT SYNTHESIZES BLOOD CLOTTING PROTEIN

v. k. DEFICIENT

Increased risk of clots

Strokes and seizures

Hemorrhaging

V. K. toxicity

Super rare only with supplements

Kernicterus: Brain damage in infants

Jaundice: too much bilibum in infants

Hemolytic anemia: Red blood cells destroyed faster then they are produced

Vitamin K foods

Dark leafy greens, brussel sprouts, cabbages

Water soluble vitamins are…

Absorbed directly from intestine into the blood stream so they are processed faster!

All B vitamins are…

COENZYMES

Vitamin C functions

ANTIOXIDANT!

* Collagen synthesis
* maintains connective tissue and wound healing
* assists immune system

Vitamin C deficient

Scurvy (tired, severe joint pain, bleeding gums, bruising

Vitamin C toxic

Urinate a lot and excess feces, nausea and GI stress

V. C. Food

Citrus, potatoes, green peppers, broccoli

What mineral does vitamin C help with absorption ?

Vitamin C increases iron absoprtion

B1 is

thiamin

B1 Thiamin functions

Energy metabolism for carbs!

RNA, DNA, and nervous signals

Thiamin deficient

Beri-Beri (lost nerves)

* Tingling, muscle pain
* Poor coordination
* Memory loss

ALSO associated with Wernicke.korsakoffe syndrome

How does alcohol affect vitamin C absorption

decreases absorption of thiamin and increases excretion of thiamin

Thiamin Foods

Fortified Grains, bran, sunflower seeds, pork and protein foods

Riboflavin is…

B2

Riboflavin B2 functions

ANTIOXIDANT !

* Helps metabolize fatty acids, vitamins, and minerals

Riboflavin deficiency

Dermatitis - cracks @ the cornners of the mouth

Angular chilities

Eye disorders - a hypersensitivity to light

Riboflavin Foods

Enriched grains and milk (STORE IN THE DARK BC RIBOFLAVIN IS SENSITIVE TO LIGHT)

What is B3

Niacin

Niacin functions\`

Important for carb/protein metabolism!

Coenzyme that generates ATP by burning carbs and fat

Niacin Deficiency

Pellagra - rough/painful skin

* Dermatitis
* diarrhea
* dementia
* death

Niacin toxicity

Niacin flush (can look like a rash)

Niacin foods

Most meats and enriched grains REMEMBER niacin can be made from amino acids

What is B9

Folate

Folate functions

DNA synthesis and supplying carbon compounds

New cell synthesis metabolize AAs and form neurotransmitters

\

Folate deficient

Macrocytic anemia: Cells can’t divide so people have big red blood cells.

Spinal Bifida!

What is Macrocytic anemia

Folate deficiency (red blood cells too big)

Folate foods

leafy greens and citrus

Folate reccomendations

Adults: 400 mlg/day

Pregnant women: 400-800 mlg/day

Average women’s intake: 230 mlg/day

What do B12 supplements mask

anemia ! but they can’t cover up nerve damage

What does B12 deactivate

Folate

What does a folate toxicity hide

Signs of a B12 deficiency

B12 functions

Metabolizes folate

Maintains the myelin sheath

What mineral does B12 contain

Cobalt