Nutri final

overweight

10-15 lbs more (65% of americans are overweight)

obese

25- 40 lbs more (35% of americans)

Being overweight is a risk factor for

Being overweight increases risk of:
- Hypertension and stroke
- Heart disease
- Gallbladder disease
- Type 2 diabetes
- Osteoarthritis
- Some cancers
- Sleep apnea

Being overweight:

- Increases a person's blood pressure
• Retention of sodium

increase blood volume & resistance in blood vessels
increases risk of stroke & heart disease

Increases risk of developing type 2 diabetes
• Cells become insulin resistant (pancreas works harder and may stop producing insulin)
Losing 5% - 10% of body weight can produce
health benefits

Risk for being underweight

Younger adults: nutrient deficiencies, electrolyte imbalance
low energy levels, decreased concentration, amenorrhea

Older adults (65+): low body protein, depression immune function, medical complications

Average healthy adult male between 20 and 49 years of age:

16-21% of weight is body fat

Average healthy female

22-26% body fat

Techniques to measure body fat include skinfold

thickness measurements and bioelectrical impedance
• Central obesity (excess visceral fat) increases risk of
heart disease, diabetes, hypertension

Your BMR is the minimum amount of energy you need to
function

- amount needed to meet basic physiological needs
- makes up to about 60% of energy needs
- Many factors affect BMR, chiefly lean body mass

The thermic effect of food affects your energy needs

amount of calories expended to digest, absorb, and process food
(about 10% of calories in food eaten_

Physical activity will increase your energy
needs

Energy expended by sedentary people = less than half of BMR

Very active athletes can expend twice BMR
• Exercise causes small increase in energy
expenditure after activity has stopped

20 - 35% of calories consumed

Calculating your energy needs:

Estimated energy requirement (EER): daily energy need based on age, gender, height, weight, activity level

Reducing calories can lead to weight loss

-Stored glycogen and fat are used as fuel sources
-Amino acids from body protein breakdown can -be used to make glucose
-Prolonged fast depletes all liver glycogen
-Ketone bodies generated from incomplete -breakdown of fat
-Fat stores and about one-third of lean tissue mass depleted in about 60 days

What are the effects of an energy balance

Excess calories can lead to weight gain
- Excess calories are stored as fat,
regardless of source
• Limited capacity to store glucose as
• Can't store extra protein
• Unlimited capacity to store fat

body has 35 billion fat cells, which can expand

What Factors Are Likely to Affect Body
Weight?

Factors in weight management: what and how
often you eat, physiology, genetics, environment
• Hunger and appetite affect what you eat

What factors are likely to affect body weight p2

Physiological mechanisms help regulate hunger
- Many hormones play a role:
• ghrelin : produced in stomach when empty; increases hunger
• When fat stores increase, in fat tissue signals brain to
decrease hunger and food intake.
• Cholecystokinin : released when stomach is distended,
increasing feelings of satiation, decreasing hunger
- Protein, fatty acids, and monosaccharides in small
intestine stimulate feedback to brain to decrease
hunger
- Insulin also causes brain to decrease hunger
• Many people override feedback mechanisms, resulting in
energy imbalance

Many people override feedback mechanisms, resulting in
energy imbalance

Genetics partially determines body weight

-Risk of becoming obese doubles if parents are overweight, triples if obese, five times greater if severely obese
-Confirmed by studies of identical twins separated at birth

Genetic differences in level

Genetic differences in level or function of
hormones, such as high ghrelin or low leptin
levels, increase obesity
- Many obese have adequate leptin, but brain
has developed resistance to it
• Genetic differences in non-exerciseassociated
thermogenesis (NEAT): energy
expenditure in nonexercise movements such as fidgeting, standing, chewing gum
• set point theory holds that body opposes weight
loss and works to maintain a set weight

Water acts as a universal solvent

& transport medium
- Medium for many chemical reactions in body
- As part of blood, helps transport oxygen, nutrients, hormones to cells
- As part of interstitial fluid, helps transport waste products away from cells for excretion

Water also

- helps maintain body temperature
- lubricant for joints, eyes, part of mucus & salibia
- protective cushion for brain organs fetus

Water balance

water consumed = water lost

You can in take water

thru drinks & food

You lose water through

your kidneys, large intestine, lungs, skin

Insensible water loss:

via evaporation from skin and when you exhale, not measurable

sensible water loss

water loss that is noticed by a person, such as through urine output and visible sweating

Dehydration can result from

low water intake, water loss from diarrhea, vomiting, high fever
use of diuretics

Your thirst mechanism signals dehydration

Dry mouth due to increased electrolyte concentration
in blood: less water to make saliva

- blood volume drop, soduim concetration rises in blood
Brain triggers thirst mechanism and secretion of antidiruetic
to reduce urine output

Other ways to tell if you're dehydrated:

weighing: measure body before & after exercise
weight loss = water loss
- monitor urine color
color darkens with solute concetrartion, indicating water loss

Consuming Too Much Water Can Cause
Hyponatremia

Hyponatremia is a condition of too little sodium
in the blood
- For healthy individuals who consume a balanced
diet, it is difficult to consume too much water
However, some individuals have experienced
water toxicity
- sodium low
- swelling of body tissues (& brain) due to osmosis
- confusion, disorientation, death

Daily water needs depend

on physical activity,
environmental factors, diet
• Recommendations based on reported total
water intake of healthy Americans
- men 16 cups/day, women 12 cups/day
- 80% from drinks, 20% from food

Tap water

False assumption: bottled water is purer than tap water
• Tap water is perfectly safe
- Monitored by Enviromental Protection Agency (EPA)
- Provides fluoride, helps prevent dental caries
• Bottled water is very popular
- Most products conform to FDA requirements
- May actually be tap water
- High cost
- Various "designer" waters on the market

Minerals

Inorganic elements needed in relatively small amounts
• Mineral absorption depends on bioavailability
- Found in plants and animals

- Some minerals compete for absorption

too much of one
can decrease absorption of another
Like charges (minerals that have the same charge compete)
example: excess zinc (Zn +2) can reduce copper (Cu+2) absorption

Some substances bind minerals,

making them unavailable for absorption
Ex: oxalates in spinach bind calcium

Major minerals (macro-minerals): needed in amounts

greater than 100mg/day

Trace minerals (micro-minerals): needed in amounts

less than 20mg/day

- note: these are equally important, you just need less

You need major minerals in larger amounts

Sodium, chloride, potassium, magnesium,
sulfur play key roles in fluid balance
• Na and Cl are found mainly outside of your cells
• K, Ca, Mg, Su are found mostly inside your
cells
- Calcium, phosphorus, magnesium work
together to strengthen bones and teeth

Trace minerals are needed in small amounts

Play essential roles as important as major
minerals
- Chromium and iodine help certain hormones
• Example: insulin & thyroid hormone function
- Iron maintains healthy red blood cells
- Fluoride protects teeth
- Iron, zinc, copper, manganese, and
molybdenum are cofactors that work with
enzymes in critical chemical reactions

Overconsumption of minerals can be toxic

- Difference between recommended and
excessive amount may be minimal
• Example: magnesium ( 310 mg needed), UL 350 mg causes gi problems
• Foods alone rarely provide excessive amounts
- Problems usually arise with supplements
- Yet another good reason to eat a varied diet!

Other minerals exist in your body, but their nutritional significance in humans is unknown

Arsenic, boron, nickel, silicon, vanadium

Sodium

- Sodium is an electrolyte (charged ion) in blood and in the
fluid surrounding cells
- 90% of sodium consumed is in form of sodium
chloride, table salt
• Functions: chief role is regulation of fluid balance
- Also transports substances such as amino acids across
cell membranes
• Frequently added to foods to enhance flavor and as a
preservative

Sodium balance in your body

-Sodium level is maintained by the kidneys reducing or increasing sodium excretion as needed
-Smaller amounts lost in stool and sweat

Sodium daily needs & food sources

daily needs: 180mg/day for adults 51, recommended 1,500 mg/day

Food sources:
- 75% of sodium consumed by Americans comes from
processed foods
- About 10% occurs naturally in foods; another 5-10%
added during cooking and at table

Sodium UL & deficiency

UL for adults is set at 2300mg to reduce
the risk of hypertension
• Cut back on processed foods and salt added to
foods to lower sodium intake
- Sodium deficiency is rare in healthy
individuals consuming a balanced diet

Blood pressure

a measure of force that blood
exerts on the walls of arteries
- Expressed as systolic pressure over diastolic
pressure
•

Hypertension is a

"silent killer"
- No symptoms - have blood pressure checked
regularly
- Contributes to atherosclerosis, heart enlarges and
weakens
- Damages arteries leading to brain and kidneys,
increasing risk of stroke and kidney disease
• To control hypertension:
- Reduce weight, increase physical activity, eat a balanced diet, reduce sodium consumption

Potassium

Important mineral with many functions:
- Fluid balance: electrolyte with 95% inside cells, 5%
outside of your cells and in blood
- A blood buffer: helps keep blood pH and acid-base
balance correct
- Muscle contraction (including heart!) and nerve
impulse conduction
- Can help lower high blood pressure (causes kidneys to excrete excess sodium)
- Aids in bone health: helps increase bone density
- Reduces kidney stones by helping to excrete citrate (which binds w/calcium to form kidney stones)

Potassium daily needs and food sources

Adults: 4700 mg/day
Adult females consume 2400 mg and male 3170, not enough
Food sources: fruits & vegetables
- minimun of 4 1/2 cups a day will help meet potassium needs
- dairy foods nuts, legumes also good sources
- abundant in DASH diet

Potassium UL & deficiency.

Too much from supplements or salt
substitutes can cause hyperkalemia in some
- can cause irregular heartbeats, permanent heart damage, death

TOO LITTLE can cause hypokalemia
Can cause muscle weakness, cramps, irregular
heartbeats, and paralysis
• Can occur as result of excessive vomiting and/or
diarrhea, anorexia and/or bulimia eating disorders

Calcium

Most abundant mineral in body
- More than 99% located in bones and teeth
- binds with phosphorus to form hydroxyapatite
- the rest (1%) is found in blood, interstitial fluid, muscle, other tissues

Calcium functions

- Helps build strong bones and teeth
- Muscle contraction
- Dilation/constriction of blood vessels, blood clotting
- May help lower high blood pressure helps vessels expand and contract
- May fight colon cancer -protects lumen from bile acids
- May reduce risk of kidney stones - binds to oxalates in
food and prevents them from being filtrered in the kidnets

Calcium daily needs & food sources

1,000 to 1,200 mg/day, depending on age
- food sources
Milk, yogurt, cheese, broccoli, kale, canned
salmon (with bones), tofu processed with
calcium, calcium-fortified juices and cereals
• Found in DASH diet

Calcium UL & deficiency

UL: 2500 mg (ages 19-50), 2000 mg (51+)
- too much calcium leads to hypercalcemia : impaired kidneys, calcium deposits in body
Too little can lead to less dense, weakened, brittle
bones, and increased risk for osteoporosis

Calcium supplements:
- Consume in doses of 500mg or less
- Some sources (oyster shell, bone meal, dolomite)
may contain lead, other toxic metals
- May be inadvisable if consuming enough in foods

Bones are living tissue, constantly changing

Peak bone mass occurs in early adulthood (20s to 30s)
- Then slowly more bone is lost than added
- As bones lose mass, they become more
porous and prone to fractures, leading to
osteoporosis

Bone mineral density (BMD) test measures bone density
low score = osteopenia (low bone mass)
Very low score = osteoporosis

Osteoporosis risk factors pt 1

Risk factors:
Gender: (females at higher risk due to estrogen loss post-menopause)
Ethnicity: (Caucasian and asian-american at higher risk)
Age (over 30)
Body type (petite women at higher risk)
Family history of fractures increases risk
Level of sex hormones ( amenorrhea, menopause,
or men with low levels of sex hormones, bc estrogen decreases osteoclasts activity)

Osteoporosis risk factors pt 2

Risk factors (continued):
- Medications: glucocorticoids, antiseizure
medications, aluminum-containing antacids, high
amounts of thyroid replacement hormones
Smoking
- Low physical activity: (30 mins per day recommended)
- Alcohol (1 drink for women, 2 for men)
- Inadequate calcium and vitamin D (less than three
cups/day of vitamin D fortified milk or yogurt)

How to Prevent Osteoporosis

Start with a higher peak bone mass
- Will still lose calcium, but effects will be less
noticeable
• Varied diet
• Calcium supplements
- Consume 500 mg of less in each dose
• Most that your body can absorb efficiently at one
time

Phosphorus

Second most abundant mineral in body
- 85% in bones; rest in cells and fluids outside
cells, including blood
• Functions:
- Needed for bones and teeth
- Important component of cell membranes
- Needed for energy metabolism and stores
from carbs, protein, fat
- Acts as a blood buffer
- Part of DNA & RNA

Phosphorus daily needs and food sources

Daily needs: 700mg/day
- Adults:
• Food sources:
- Meat, fish, poultry, dairy
- Abundant in diet

Phosphorus excess & deficiency

Too much or too little:
- UL set at 4000mg for adults 19 to 50 y/o; 3000mg
for 51+ y/o or older to prevent
• Can lead to calcification of tissues
- Too little can result in:
• Muscle weakness, bone pain, rickets, confusion, death
• Would need to be in state of near starvation to experience
deficiency

Magnesium

Another abundant mineral in body
- About half in bones; most of rest inside cells
- 1% is found in your blood
• Functions:
- Helps more than 300 enzymes, including energy
metabolism of carbs, fats, and protein
- Used in synthesis of protein
- Helps muscles and nerves function properly
- Maintains healthy bones & regular heartbeat
- May help lower high blood pressure and reduce risk
of type 2 diabetes
• Part of DASH diet

Magnesium daily needs and food sources

Daily needs:
- 19 to 30 years: males,400mg ; females,310mg
- >30 years: males, 420mg; females, 320mg
- Many Americans fall short (80 to 85% of needs)
• Food sources:
- Whole grains, vegetables, nuts, fruits; also milk, yogurt,
meat, eggs

Magnesium deficiency and excess

Too much or too little:
- UL from supplements (not foods) = 350mg/day to avoid diarrhea
- Deficiencies are rare, but diuretics and some antibiotics
can inhibit absorption

Chloride

Chloride is part of hydrochloric acid in the stomach, which enhances protein digestion
• Functions:
- Sodium and chloride - major electrolytes
and in blood to help maintain fluid balance outside cells
- Acts as buffer to keep blood at normal pH

Daily needs: adults: 2300mg/day
• Food sources: salt
• Too much or too little:
deficiencies are rare, UL: 3600mg

Sulfur

Component of other compounds in body
- Examples: thiamin, biotin, pantothenic acid
• Functions:
- Part of AA: methionine, cystine, cysteine
• Gives proteins 3-D
- Sulfites used as food preservative
• prevent food spoilage & discoloration
• Food sources: meat, poultry, fish, eggs, legumes, dairy,
fruits, vegetables
• Too much or too little: no known toxicity or deficiency
symptoms

Iron

Most abundant mineral on earth and main trace mineral
in body
• Two forms: heme and non-heme iron
- Heme iron from animal sources is part of
hemoglobin and myoglobin and easily absorbed
- Non-heme iron in plant foods is not as easily
absorbed, due to phytates and other substances
- Body absorbs only 10 to 15% of iron consumed
- Absorption increases if body stores are low
• Can increase absorption of non-heme iron if consume with foods containing vitamin c
- Not excreted in urine or stool; once absorbed, very little leaves body
outside cells (95% recycled, reused)

Iron part 2

Exploring Iron
• Functions:
- Hemoglobin in red blood cells transports oxygen from lungs to
tissues and picks up carbon dioxide waste from cells
- Myoglobin transports and stores oxygen in muscle cells
- Aids brain function by helping enzymes that make
neurotransmitters
• Daily needs:
- Men and women >50: 8mg/day
- Women 19 to 50: 18mg/day due to mensuration
• Food sources:
- Iron-enriched bread and grain products; heme iron in meats, fish, and poultry

Iron deficiency or excess

Too much or too little:
- Too much iron from supplements can cause constipation,
nausea, vomiting, diarrhea
- In United States, a leading cause of accidental poisoning
deaths in children under 6 years
- Iron overload can damage heart, kidneys, liver, nervous
system
- hemochromatosis, a genetic disorder, can cause iron
overload
• Can cause organ damage
Iron deficiency: most common nutritional disorder in the world
- Iron-deficiency anemia: anemia occurs when iron stores are depeleted and
hemoglobin levels drop

Copper

Functions:
- Part of many enzymes and proteins
- Important for iron absorption and transfer,
synthesis of hemoglobin and red blood cells
- Helps generate energy in cells, synthesize ,
and link the proteins collagen and elastin together in
connective tissues
- Helps enzymes protect cells from free radicals
- Role in blood clotting and maintaining healthy
immune system

Copper daily needs, food sources, excess, UL

Daily needs:
- Adults: 900micrograms/day
• Food sources:
- Organ meats, seafood, nuts, seeds, bran
cereals, whole-grain products, cocoa
• Too much or too little:
- UL: 10000 micrograms
- Excess can cause stomach cramps, nausea,
diarrhea, vomiting, liver damage
- Copper deficiency rare in United States

Zinc

Found in almost every cell of the body
• Involved in function of more than 100 enzymes
-
• Functions:
- DNA synthesis, growth, and development
- Healthy immune system and wound healing
- Taste acuity
- Treatment for common cold
- May reduce risk of age-related macular degeneration
- Healthy immune system and wound healing
including those needed for protein synthesis
WBC production, reduces inflammation, proliferation of skin cells
(inhibits cold virus replication)

Zinc daily needs & food sources

Daily needs:
- Men: 11mg; women: 8mg
- Vegetarians may need as much as 50 percent more (phytates in grains & legumes bind to zinc, reducing absorption)

Food sources:
- Red meat, some seafood, whole grains

Zinc UL and defiency

Too much or too little:
- UL = 40mg/day
- As little as 50mg can cause stomach pains,
nausea, vomiting, diarrhea
- can inhibit copper absorption
- Excessive amounts can suppress immune system,
lower HDL cholesterol
- Deficiency: hair loss, impaired taste, loss of appetite,
diarrhea, delayed sexual maturation, impotence, skin
rashes, impaired growth

Selenium

Part of class of proteins called selenoproteins,
many of which are enzymes
• Functions of selenoproteins:
- Help regulate thyroid hormones
- Act as antioxidants
- May help fight cancer
- Antioxidant and ability to slow growth of some
tumors
• Daily needs: adults: 55 micrograms/day

Food sources:
Food sources: meat, seafood, cereal, grains,
dairy foods, fruits, vegetables
- Amount varies depending on soil content

selenium deficiency or UL

Too much or too little:
- UL = 400 micrograms/day
- Too much can cause toxic condition selenosis
• Symptoms: brittleness and loss of nails and hair,
stomach and intestinal discomfort, skin rash,
garlicky breath, fatigue, nervous system damage
- Selenium deficiency is rare in United States
• Deficiency can cause : Keshan disease
(heart damage seen in
children in rural areas that have selenium-poor soils

Fluoride

Functions:
- Protects against dental caries
• Helps repair enamel eroded by acids from bacteria
• Reduces amount of acid bacteria produce
• Provides protective barrier
- Fluoridated drinking water has reduced dental
caries in United States
• Daily needs
Men: 3.8mg/day Women 3.1mg/day

Fluoride pt 2

Sources: foods are not a good source
- Best source is fluoridated drinking
water and beverages made with this
water
• Too much or too little:
- Too little increases risk of dental caries.
- Too much can cause fluorosis (stain) when teeth are forming during infancy/childhood.
• Fluorosis of bones can occur when 10mg+ a day consumed for 10+ years
UL: adults: 10mg/day, much lower for infants and
children

What are vitamins?

Vitamins are organic compounds needed in small amounts for growth, reproduction, good health
- a deficiency will cause physiological symptoms
- consuming too much of some vitamins will cause adverse effects
- tasteless

Vitamins are essential nutrients except for

Vitamin D, K, niacin, biotin (produced in small amounts in GI tract)

13 vitamins classified as:

4 fat soluble vitamins (A, D, E, K) absorbed w/dietary fat and stored in body

9 water soluble vitamins (8 b vitamins and c)
- absorbed w/ water and enter bloodstream, not stored in body but excess still harmful

Some vitamins are antioxidants

- substances that nutrilize free radicals
- vitamins A, C, E, and beta-carotene

Free radicals

unstable oxygen-containing molecules that can damage the cells of the body and possibly contribute to the increased risk of chronic diseases ( heart disease, cancer, Alzheimer's disease)
- are normal by-products of metabolism, can also result from toxins or UV rays in environment

Vitamins differ in bioavailability

the degree to which a nutrient is absorbed from foods and used in the body

- vitamins can be destroyed in

air, water, or heat
- to preserve vitamins
dont expose produce to air, O2 destroys water souble vitamins and A, E and K
- use a little water for cooking, vitamins are lost in water
- reduce cooking time: vitamins destroyed in hear
- keep food cool, vitamins preserved by cool temp

Absorption can change the body's need

for a particular vitamin, bioavability of fat soluble vitamins is less than water soluble vitamins
- bc fat soluble vitamins require bile salts, micelles, etc

Vitamins in plant foods are less bioavailable than those in animal foods because of plant

fiber, oxalates, phytates

Despite animal products have greater bioavailability

Plants also provide phytochemicals
- Naturally-occurring plant compounds
- Give fruits and vegetables their colors
- Act as antioxidants

Provitamin

- Substances found in foods that are not
useable in their current form
- are converted to active form after absorption
- beta carotene split into molecules of vitamin A in SI or liver

preformed vitamins

found in foods already in active form
do not require conversion

Vitamins A, D, E, K

fat souble vitamins, stored inn body and used when dietary intake falls short
- example: liver stores vit A, some vit K, and Vit E
- fat and muscle store vit D
- bc these are stored, they can build up to toxic levels

Vitamin A

retinoids (retional, retinal, retinoic acid)
- performed vitamin A only found in animal foods: liver, eggs, fortified milk and cheese
- some plants contain provitamin A carotenoids which are converted to retional in your body
- cartenoids, like beta-carotene, are pigments that give color to plants
- like fat soluble vitamins, absorbed more effeicently if fat is present in GI tract.

Vitamin A functions

- esstial for healthy eyes: component of rhodopsin and iodopsin, light-senseitive proteins needed for vision
- involved in cell differentation, reproduction, and immunity by promoting gene expression
- healthy skin, mucous membranes, bone growth
- fetal devolpemtn
-white blood cells to fight harmful bacteria

Vitamin A Daily Needs

Males: 900 micrograms RE; Females: 700 micrograms retinol activity equivalents
REA
food sources: organ meats (liver), milk, eggs, carrots, spinach, sweet potatoes, pumpkin

Excess or lack of Vitamin A

Too much or too little:
- Excessive amounts of preformed vitamin A can
accumulate to toxic levels
• Upper limit for adults: 3000 micrograms (generally caused by supplements)
- Carotenoids in food are not toxic
• Excess carotenoids in diet cause nonthreatening condition carotenoderma
- Chronic vitamin A deficiency causes night blindness
Prolonged vitamin A deficiency leads to xerophthalmia
(permanent damage to the cornea)
• Main cause of preventable blindness in children
- Vitamin A deficiency also associated with stunting of
bones

carotenoderma

orange skin, too much carotenoids

Vitamin E

- 8 different forms (alpha - tocopherol most active in body)
- Synesthetic form found in dietary supplements is only
50% as active as natural form
- Functions:
- Acts as a powerful antioxidant
• Protects cell membranes, prevents oxidation of LDL cholesterol
- Acts as an anticoagulant, inhibitions formation of blood clots
- Daily needs: Adults need 15mg of alpha-tocopherol
equivalents
Food sources: vegetable oils, nuts, seeds, fortified
cereals, some green leafy vegetables

Excess & deficiency of vitamin E

Too much or too little:
- No known risk of consuming too much vitamin E from
natural food sources
• Overconsumption of synthetic form in dietary supplements
and fortified foods can increase risk of a hemorrhage: upper
limit is 1000mg
- Although rare, chronic deficiency of vitamin E can
cause nerve problems, muscle weakness, and free
radical damage to cell membranes

Vitamin K (potassium)

Two forms of vitamin K
- Menaquinone - synthesized by intestinal bacteria
- Phylloquinone - found in green plants
- Functions:
- Essential for blood clotting
- Involved in synthesizing blood clotting factors
- Babies given an injection shortly after birth
- Important to bone health Enables bone protein osteocalcin to bind with calcium, acts as coenzyme
Chronic vit K deficiency may be a factor in osteoporosis

Vitamin K daily needs

Daily needs:
- Men need 120 micrograms/day
- Women need 90 micrograms/day
• Food sources: green vegetables such as
broccoli, asparagus, spinach, salad greens,
brussels sprouts, cabbage; also vegetable oils
and margarine

Vitamin K excess or deficiency

Too much or too little:
- No known problems of consuming too much vitamin
K from foods or supplements
- People taking anticoagulant medications such as
warfarin need to keep vitamin K intake consistent
• Changes in intake can increase or decrease drug
effectiveness
- Vitamin K deficiency that is severe enough to affect
blood clotting is extremely rare
- people at risk are ppl who have issues absorbing fat

Vitamin D

Called "sunshine vitamin" because it is made in
the body with help of sunlight (UV)
- Cholesterol-containing compound in skin is
converted to inactive form of vitamin D
- People with insufficient sunlight exposure
must meet needs through diet, vitamin D in foods is also an inactive form
- Inactive form converted to circulating form in liver then to active form in kidneys