NDFS 100 Exam 3

Which vitamins are fat soluble?

Vitamins A, D, E, and K.

Which vitamins are water soluble?

B vitamins, vitamin C

Which toxicity is more serious? Water soluble vitamins, or fat soluble vitamins?

Fat soluble vitamins

What are the key functions of Vitamin A?

• Low-light vision

• Maintain epithelial cells (skin cells and tissues for organ surfaces)

• Healthy immune function

• Gene expression (activate or deactivate genes)

  *Fat soluble

What is Beta-carotene?

It is a “pro-vitamin.” The body can convert this antioxidant to Vitamin A.

What are the key functions of Vitamin D?

• Maintain blood calcium and phosphorus levels

• Promotes bone and digestive system health

• If we don’t have enough calcium, Vitamin D will cause the small intestine to absorb more calcium.

  *Fat soluble

What are the key functions of Vitamin E?

• Helps synthesize blood clotting proteins

• Antioxidant - scavenges and stops free radicals in body

  *Fat soluble

What is a free radical?

A common but highly reactive atom that can damage the body due to an unpaired electron. Antioxidants can help manage these.

What are the key functions of Vitamin K?

• Helps synthesize blood clotting proteins

  *Fat soluble

What are the key functions of Vitamin C?

• Collagen synthesis, maintaining connective tissue.

• Wound healing

• Antioxidant

What are some of the B Vitamins?

Thiamin, Riboflavin, Niacin, Folate, B12, Biotin

What are the key functions of Thiamin, riboflavin, and niacin?

• Act as coenzymes in many cellular functions

  • Thiamin, riboflavin, and niacin release energy from carbohydrate, protein, and fat

• Vitamins don’t give us energy, but they can help us get the energy we need from the macronutrients we’re consuming.

What is the key function of Vitamin B12?

Protects nerve fibers

What is the key function of folate?

DNA/RNA synthesis and cell division. Really bad if deficient.

What are food sources of Vitamin A?

• Orange fruits and vegetables (sources of beta-carotene)

• Leafy green vegetables (not just green)

• Fortified milk

• Liver (animal livers)

What are food sources of Vitamin D?

• Salmon and tuna

• Fortified milk and cereal

• Vitamin D deficiency is more common in winter.

• We can make vitamin D when we are exposed to the sun; the UV light activates it.

What are food sources of Vitamin E?

Plant oils, nuts, seeds

What are Vitamin K food sources?

Leafy green veggies

What are food sources of thiamin?

• Enriched grains (whole grains are good too)

• Pork and other protein foods

What are food sources of riboflavin?

• Enriched grains (also whole grains)

• Milk

What are things that damage riboflavin, and how to store it?

Ultraviolet light and irradiation destroy riboflavin. Store milk in cardboard or opaque containers (or else it becomes deactivated)

What are food sources of Niacin?

• Enriched grains

• Most meats

What are food sources of folate?

• Veggies, especially leafy greens (“foilage”

• Citrus fruits

What are food sources of Vitamin B12?

• Animal products

• Fortified soymilk and cereals

What foods are sources of Vitamin C?

Colorful fruits and veggies

*Different colored peppers will have different contributions, especially in phytochemicals

How does a deficiency develop?

All nutrient deficiencies develop gradually.

1. Inadequate dietary intake

2. Depletion of tissue reserves of nutrient

3. Decreased blood levels of nutrient

4. Decreased nutrient availability to cells

5. Impaired cellular function

6. Physical signs and symptoms of deficiency

7. Long-term impairment (and in some deficiencies, death)

What are symptoms of Vitamin A deficiency?

Night blindness/xeropthalmia

What is Vitamin D deficiency called (children and adults) and what is the symptom?

Children: Rickets

Adults: Osteomalacia

“Soft” bones

What are symptoms of Vitamin K deficiency?

Hemorrhaging (bleeding out uncontrollably)

*rare except for in infants; they are given a vitamin K injection in the first few days of life

What is Thiamin deficiency called and what are the symptoms?

Beriberi

• muscle weakness, tingling, edema (wet only)

• Common in alcoholics (Wernicke-Korsakoff)

What is riboflavin deficiency called and what are symptoms?

Cheilosis

• Cracking and redness at corners of mouth

Inflamed, painful, smooth, purplish red tongue

What is Niacin deficiency called and what are the four D’s (symptoms)?

Pellagra

• Dermatitis (Skin rash)

• Diarrhea

• Dementia

• Death

What happens with folate deficiency?

Anemia - the cells in your body are unable to divide normally. The cells are larger than normal since they tried but could not divide.

What happens with folate deficiency during pregnancy?

• Baby at risk for neural tube defects

• Neural tube closes in first 28 days; it will not close properly with this deficiency.

What is the folate intake recommendation for women of child-bearing age?

400 mcg/day of folic acid through supplements

What happens with a Vitamin B12 deficiency?

• Nerve degeneration, death if severe enough

• Anemia (cells can’t divide right)

What is Vitamin C deficiency called and what are the symptoms?

Scurvy

• Easy bruising, slow wound healing

• Bleeding gums

What happens with Vitamin A toxicity?

• Liver failure, death

What happens with Vitamin D toxicity?

• Elevated blood calcium

• Calcification of soft tissues

What happens with Vitamin K toxicity?

• Rare, usually from supplements

• Opposes anti-clotting medications

What happens with Niacin toxicity?

“Niacin flush”

Skin flushing, hives, rash

What happens with Folate toxicity?

*Hides signs of Vitamin B12 deficiency

• older adults and vegans should be especially aware

Tumor

spontaneous new tissue growth with no purpose

Benign

Noncancerous, not spreading (a mass with no purpose)

Malignant

Cancerous, tumor spreading

Metastasis

Process of cancer cells spreading from one part of the body to another

What are the major minerals?

Calcium, Magnesium, Sodium, Potassium

Roles of water in the body

Universal solvent

• provides for easy transport of things in the body

• transports amino acids

• medium for chemical reactions

• lubricant and cushion

• body temp regulator

How many cups of fluid does the average man need?

13 cups of fluid

How many cups of fluid does the average woman need?

9 cups of fluid

What factors increase fluid needs?

• young or old age

• Physical activity

• Diseases or sickness affecting water balance

• High altitude

• cold or hot and humid weather

• increased protein, salt, or sugar intake

Major functions of Ca (calcium)

99% of calcium is stored in bones and teeth for bone and structure strength, and is a bank for blood calcium needs.

1% of calcium is found in body fluids and critical for:

• Nerve transmission

• Blood clotting and blood pressure regulation

• Muscle contraction

Food sources of Ca (Calcium)

• Dairy products (milk, yogurt, cheese)

• Calcium fortified drinks or tofu

• Leafy greens (kale)

• Sardines or canned salmon with bones

• Almonds, some legumes

  ***Be mindful of oxalates, tannins, and phytates that reduce absorption (spinach, tea, whole grains)

Calcium deficiency

Osteoporosis

Calcium toxicity

Calcification of soft tissues. Abnormal heart rate. Kidney stones. Interferes with absorption of other minerals.

Major functions of Sodium

Fluid balance, nutrient absorption, nerve function, raises blood pressure

Sodium toxicity

Hypertension, heart disease, stroke.

Food sources of sodium

Highly processed packaged foods, soups, etc.

Major functions of potassium

Fluid balance, nerve function, raises nutrient absorption, and lowers blood pressure

Food sources of potassium

Whole foods, especially fruits and veggies

Major functions of iodine

Synthesizes thyroid hormones that regulate basal metabolism

Iodine deficiency

Goiter. Thyroid gland gets larger in an attempt to absorb more iodine. Enlarged bulge at neck.

Food sources of iodine

Iodine fortified salts, seafood

*can be in fruits and veggies but it depends on the soil

Major functions of iron

Component of hemoglobin (in many cells) and myoglobin (muscle cells). Transports oxygen from lungs to cells and returns carbon dioxide to lungs for excretion

Iron deficiency

Anemia. 3 stages: fatigue, mental impairment, inability to concentrate

Iron toxicity

Rare. Usually only from genetic disease or supplements. Irritated stomach, death.

Food sources of iron

MFP - meat, fish, poultry. Contain heme and nonheme iron, so absorbed quite well.

Major functions of Zinc

Cofactor for 200 enzymes, DNA synthesis and metabolism, wound healing, bone and reproductive organ development, taste perception

Zinc deficiency

Sexual immaturity

Food sources of zinc

Foods with protein, especially animal products.

What are the trace minerals?

Iron, Manganese, Copper, Iodine

Which vitamins are antioxidants?

ACE, vitamins A, C, and E