ASIN 500 Introduction to Nutrition Lecture 7 Vitamins & Major Minerals

Flashcards for ASIN 500 Introduction to Nutrition Lecture 7 - Vitamins & Major Minerals

Vitamin Categories

Vitamins are either water- or fat-soluble.

Factors Affecting Vitamin Content in Food

Soil content, growing conditions, maturity at harvest, food processing, and cooking.

Fat-Soluble Vitamins

Vitamins A, D, E, and K

Characteristics of Fat-Soluble Vitamins

Absorbed like fat into the lymphatic system, stored in larger quantities, and can be toxic in excess.

Water-Soluble Vitamins

B vitamins and vitamin C

Characteristics of Water-Soluble Vitamins

Stored in small amounts, readily excreted, thus deficiencies are more likely to occur.

Vitamin A Functions

Vision, cell development, and immunity

Food Sources of Preformed Vitamin A (Retinol)

Liver, milk, egg yolks, and cheese

Food Sources of Provitamin A (Beta-Carotene)

Carrots, sweet potato, spinach, red pepper, broccoli, mango, dried apricots, dried prunes, green beans, peaches.

Vitamin A Deficiency Symptoms

Night blindness, Xerophthalmia, Hyperkeratosis, Infection, Death

Vitamin A Toxicity Symptoms

Death, liver damage, bone fracture, skin disorders, birth defects

Functions of Carotenoids

Important source of vitamin A and antioxidant; reducing inflammation

Food Sources of Carotenoids

Yellow-orange vegetables, orange fruits, dark-green leafy vegetables

Vitamin D Synthesis

UV radiation converts a cholesterol precursor beneath the skin

Vitamin D Function

Regulates blood calcium levels

Food Sources of Vitamin D

Cod liver oil, liver, salmon, sardines, fortified milk, eggs

Vitamin D Deficiency

Rickets in children; Osteomalacia and osteoporosis in adults

Vitamin D Toxicity Symptom

Hypercalcemia

Function of B Vitamins

Catalysts in energy-producing metabolic reactions

Thiamin (B1) Function

Coenzyme in energy metabolism and assists with neurotransmitter synthesis

Food Sources of Thiamin (B1)

Sweet potato, pork, ham, salmon, tuna, whole and enriched grains, sunflower seeds, wheat germ, sesame seeds, Brazil nuts, beans & legumes

Thiamin (B1) Deficiency

Beriberi

Riboflavin (B2) Function

Coenzyme in energy metabolism and supports antioxidants

Food Sources of Riboflavin (B2)

Liver, milk and dairy products, whole and enriched grains, squid, oysters, herring, turkey, chicken, beef, pork, ham, spinach, broccoli, egg, mushrooms, almonds, peach

Riboflavin (B2) Deficiency

Ariboflavinosis

Folate (B9) Function

Coenzyme in DNA synthesis and cell division, normal red blood cell synthesis, and prevention of heart disease with B6 and B12

Food Sources of Folate (B9)

Liver, spinach, lentils, asparagus, beans, wheat germ

Folate (B9) Deficiency

Megaloblastic anaemia and can contribute to neural tube defects

Folate (B9) Toxicity

Masks vitamin B12 deficiency

Cobalamin (B12) Function

Required for normal folate function, maintains myelin sheath around nerves, and reduces heart disease with B6 and folate

Food Sources of Cobalamin (B12)

Only animal foods: seafood, meats, liver, milk, eggs

Cobalamin (B12) Deficiency

Pernicious anaemia, megaloblastic anaemia, and nerve damage

Vitamin C Function

Antioxidant, needed for collagen synthesis, and enhances nonheme iron absorption

Food Sources of Vitamin C

Fruits: citrus, strawberries, kiwifruit; Vegetables: bell peppers, broccoli, spinach, tomatoes

Vitamin C Deficiency

Scurvy

Vitamin C Toxicity

May cause GI distress in high doses

Factors Affecting Vitamin and Mineral Bioavailability

Time of transit through GI tract, acidity of intestinal environment, Oxalate / Phytate / Phosphoric Acid, Polyphenols / Tannins / fibre, Person’s need, Other nutrients competing for absorption, Source of nutrient, Method of cooking

Sodium Functions

Fluid balance and nerve impulse transmission

Food Sources of Sodium

Processed and convenience foods, salt, soy sauce, pickled foods, salty or smoked meats, cheese, instant soups

Potassium Functions

Muscle contraction, nerve impulse transmission, and fluid balance

Food Sources of Potassium

Unprocessed foods: fruits, vegetables, grains

Sodium to Potassium Ratio

Critical for regulating blood pressure – 1:2 is ideal

Calcium Functions

Bone structure, blood clotting, nerve impulse transmission, muscle contraction, and cellular metabolism

Food Sources of Calcium

Milk and dairy products, tofu, canned fish with bones, sesame seeds, green vegetables

Calcitriol (active form of Vitamin D) function

Increases Ca absorption in small intestine

Parathyroid Hormone (PTH) function

Increases osteoclast activity in bone, increases kidney reabsorption of Ca, and stimulates calcitriol production in the kidney

Calcitonin function

Decreases osteoclast activity

Target Tissues for Blood Calcium Regulation

Small intestine, Kidneys, Bone

Magnesium Functions

DNA and protein synthesis, blood clotting, muscle contraction, and ATP production

Food Sources of Magnesium

Seafood, sesame seeds, almonds, cashews, peanuts, spinach, tofu, yoghurt, whole grains

Food Sources of Haem Iron

Seafood, Liver, Red meat

Food Sources of Non-Haem Iron

Spinach, sunflower seeds, tofu, lima beans, legumes

Inhibitors of Non-Haem Iron Absorption

Phytic acid, Phosphoric acid, Polyphenols, Oxalic acid , Tannic acid

Enhancers of Non-Haem Iron Absorption

Foods rich in vitamin C and meat

Major Functions of Iron

Enzyme cofactor or constituent, brain function, oxygen transport and immune function

Iodine Functions

Thyroid hormone production and thyroid metabolism, immune function

Food Sources of Iodine

Iodized salt, fish, seafood, dairy products, potato, egg, oats

Iodine Deficiency

Goiter and Cretinism

Sodium and Hypertension

High blood pressure; major risk factor for heart disease, kidney disease and stroke

Calcium and Osteoporosis

"Porous bone"; The leading cause of bone fractures in older adults