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Vitamins and Minerals Notes
Vitamins and Minerals Notes
Vitamins
General requirement to know all vitamins covered.
Water-soluble vitamins:
Vitamin B1 (Thiamine)
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B12
Biotin
Folate
Vitamin C
Fat-soluble vitamins:
Vitamins A, D, E, and K
Key information to know for each vitamin:
Other names
Forms
Functions
Roles
Deficiency symptoms
Toxicity outcomes
Food sources
Water-Soluble vs. Fat-Soluble Vitamins
Key differences to identify:
Absorption
Transport
Storage
Excretion
Toxicity
Requirements
Fat-Soluble Vitamins:
Require bile for absorption.
Travel via the lymphatic system (hydrophobic).
Excesses stored in the liver.
Can go without them for weeks or months.
Higher risk of toxicity.
Not readily eliminated through the kidneys.
Need chylomicrons to act as carriers.
Water-Soluble Vitamins:
Absorbed directly into the bloodstream.
Travel freely.
Readily excretable.
Needed more frequently.
Lower risk of toxicity overall, but toxicity is still possible.
Bioavailability
Definition: The actual amount of a nutrient that is absorbed and used by the body.
Depends on:
Quantity provided by the food.
Amount absorbed and used by the body.
Example: Consume 100mg of a vitamin, but only absorb 20mg.
Factors affecting bioavailability:
Efficiency of digestion and transit time.
Previous nutrient intake and nutritional status:
Example: Iron deficiency anemia leads to higher iron absorption when supplemented.
Vitamin C increases iron absorption from non-heme iron food sources.
Method of food preparation:
Raw vs. processed.
Storage methods (airtight containers).
Cooking methods (minimal water, microwave, steamer).
Reusing cooking water in dishes like casseroles and soups.
Source of the nutrient:
Synthetic vs. fortified.
Supplemental folate is more easily absorbed than folate from food sources.
B group vitamins and vitamin C: Absorb directly into the blood and travel freely.
Fat soluble vitamins (vitamins A, D, E, and K): absorbed first into the lymph and then the blood.
Major and Trace Minerals
Major Minerals (covered):
Calcium
Sodium
Trace Minerals (covered):
Iron
Zinc
Iodine
Key information to understand:
Bioavailability
Enhancers and inhibitors
Roles and functions
Deficiency symptoms
Toxicity outcomes
Food sources
Examples:
Iron absorption enhanced by vitamin C.
Calcium found in dairy foods, important for bone structure.
High calcium intake can impede iron absorption due to competition for absorption, especially in children who drink excessive amounts of milk.
Ca^{2+}
Fe^{2+}
Supplements
Preferred sources of vitamins and minerals are food sources.
Role for supplements in certain cases.
Who might need supplements:
People with nutritional deficiencies.
Those with low energy intake (fasting, avoiding food groups).
Vegans and those with atrophic gastritis need vitamin B12.
Lactose intolerant individuals, those with milk allergies, or inadequate dairy intake might be deficient in calcium.
Certain life stages:
Infancy
Pregnancy
Lactation
Elderly
Disease, infections, injuries, or surgery impacting nutrient absorption, digestion, or metabolism.
Medications that interfere with nutrient use or metabolism.
More supplements doesn't always mean better; effectiveness plateaus and can lead to toxicity.
Some groups benefit from supplements.
Putting it All Together
Relate nutrients, macros, and microbes to food groups and sources.
Integrate knowledge of vitamins, minerals, and nutrients with overall recommendations.
Australian Guide to Healthy Eating:
Plate designed to meet RDIs if approximate portions are consumed daily.
Ensures adequate energy and fat soluble vitamins.
Water is important; shown alongside the plate.
Necessary, especially with a high-fiber diet, to facilitate food passage through the gut.
Extras:
Occasional/discretionary foods (sometimes foods in small amounts).
Oils (polyunsaturated or monounsaturated fats and fat soluble vitamins) to be consumed in small amounts.
In Australia, a third of energy intake comes from discretionary/nutrient-poor foods high in sugar and saturated fat.
Consume less discretionary food and more core food groups with key nutrients.
Feedback
UTI feedbacks at the end of the semester appreciated.
Feedback regarding:
What was done well.
What was not done so well.
Areas for improvement.
Meeting expectations.
Other improvements to suggest.
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Explore Top Notes
Chapter 18: The Cardiovascular System: Blood
Note
Studied by 78 people
5.0
(2)
AP US History Unit 7: 1890–1945
Note
Studied by 40 people
5.0
(1)
AP Bio Unit 1
Note
Studied by 490 people
5.0
(4)
Chapter 16: Energy Sources
Note
Studied by 4 people
5.0
(1)
Context in feminist literature
Note
Studied by 20 people
5.0
(1)
the heart
Note
Studied by 39 people
5.0
(1)