Nutrition: Chapter 7

Vitamin B12

-Important in the protection of nerve fibers -Works closely with folate to produce red blood cells -Deficiency: folate unable to build red blood cells = anemia -High levels of folate mask a deficiency - nerve paralysis and damage -Found in animal foods: milk, meat, cheese and eggs -At risk for deficiency: Vegetarians People who lack intrinsic factor Elderly - atrophic gastritis (inability to produce stomach acid)

Cause damage to the body's enzymes, cell membranes, and nuclear DNA, or it can result in the formation of oxidized LDL-cholesterol in the arteries

Free radical activity can...

-Sunlight -Cigarette Smoke -Environmental Pollution -Many chemical reactions involving oxygen in the body

Free radicals can be formed from

-Cretinism Severe mental and physical retardation of an infant caused by iodine deficiency during pregnancy -Goiter Enlargement of the thyroid gland caused by iodine deficiency

Iodine Deficiency

Pellagra

Niacin deficiency characterized by diarrhea, inflammation of the skin, and, in severe cases, mental disorders and death

Retina

The paper-thin layer of light-sensitive cells lining the back of the inside of the eye

Vitamin D Vitamin K Vitamin C

Vitamins essential for healthy bones

Thiamin Riboflavin Niacin Folate Vitamin B12 Vitamin B6 Pantothenic Acid Biotin

Vitamins essential for producing energy

Phosphorus

-2nd most abundant in body -85% bound with calcium in bone and teeth -Part of DNA and RNA (genetic code material) -Many enzymes and the B vitamins become active only when a phosphate group is attached -Found mainly in animal protein (cheese, meats, milk) and carbonated beverages, but present in virtually all foods -Higher intakes of ______ than those recommended can interfere with calcium absorption

Iodine

-Part of thyroid hormones - regulate body temperature, metabolic rate, reproduction, and growth -Amount of ________in foods reflects the amounts present in the soil (greatest along coastal regions) -_____ introduced to prevent deficiencies - still where we get most of our _____ today

Vitamin C

-Required for production of collagen -Collagen: protein foundation material for bones, teeth, skin, tendons -May fight chronic disease by functioning as an antioxidant -Antioxidant: prevents damage to the body as a result of chemical reactions that involve the use of oxygen -Free radical: highly toxic compounds created as a result of chemical reactions that involve oxygen -Found in oranges, citrus fruits, broccoli, cantaloupe, strawberries -A single serving of any of these foods provides > ½ the -DRI -Deficiencies unlikely, except in infants who are not given a source, or in children or elderly who do not eat enough fruits and vegetables

Pigment

A molecule capable of absorbing certain wavelengths of light. _____ in the eye permit us to perceive different colors

Coenzymes

Enzyme helpers; small molecules that interact with enzymes and enable them to do their work. Are made from water-soluble vitamins

Calcium Phosphorus

Examples of Major Minerals

Retinal

One of the active forms of vitamin A that functions in the pigments of the eye

Phytochemicals

Physiologically active compounds found in plants that are not essential nutrients but appear to help promote health and reduce risk for cancer, heart disease, and other conditions

Lycopene: Found in tomato/tomato products May help reduce risk of prostate and other cancers Tannins: Found in grapes, red and white wine, tea, coffee Act as antioxidants May inhibit enzymes that activate carcinogens

Phytochemical examples

-Nonnutritive substances found in plants that possess health-protective benefits -Act as antioxidants -↓ Blood pressure and cholesterol -Prevent cataracts -Slowing or reversing certain cancers -↓ Osteoporosis -An individual fruit or vegetable many contain 50+ phytochemicals

Phytochemicals health benefits

Epithelial Tissue

The cells that form the outer surface of the body and line the body cavities and the principal passageways leading to the exterior. Examples include the cornea, digestive tract lining, respiratory tract lining, and skin. The cells produce mucus to protect these tissues from bacteria and other potentially harmful substances. Without this mucus, infections become more likely

Collagen

The characteristic protein of connective tissue

Free radicals attack healthy molecules in the body in hopes of stealing an electron to help stabilize themselves, which in turn can cause cell and tissue damage to the body

What do free radicals do?

Iron

-Body's oxygen carrier when bound to hemoglobin (protein in RBC) -Deficiency = ____ deficiency anemia -Symptoms: weakness, tiredness, headaches, increased sensitivity to cold -Caused by malnutrition or blood loss -Toxic to tissues, particularly the liver -Most common cause: hemochromatosis -Meats, poultry and fish are the best sources -Remember that processed grains are enriched with____! -can be obtained from using cookware (absorbs into foods) -Heme iron more readily absorbed -Vitamin C promotes iron absorption and can triple the amount of ______ absorbed from foods eaten at the same meal -Tannins (tea, coffee) can interfere with absorption

Folate

-Coenzyme for the synthesis of DNA and formation of red blood cells -deficiency causes anemia -Anemia: blood is unable to deliver oxygen to the cells of the body -Symptoms of deficiency: fatigue, diarrhea, irritability, forgetfulness, headache, lack of appetite -Higher risk of deficiency during growth, since increased ____ needed to promote the rapid multiplication of cells (pregnancy) -Helps prevent neural tube defects during pregnancy -Neural tube defects: malformations of the brain and or spinal cord during embryonic development -Found in fresh green, leafy vegetables, legumes, and seeds -Easily lost when foods are overcooked, canned, or dehydrated -Adult DRI (RDA) is 400 mcg -FDA mandated that all grain products are enriched

Antioxidant Vitamins

-Enhance the immune system -Limit free-radical formation -Destroy free radicals and prevent oxidative damage to cells -Vitamin C defends body cells and tissues such as skin, lungs, and blood -Vitamin E and beta-carotene defend the body's lipids such as cell membranes and lipoproteins

Fat Soluble Vitamins

-Found in fats and oils of foods -Stable in foods -Stored in the liver and body fats -Regular intake recommended -Megadoses can build up to toxic levels -Megadose: dose of ten or more times the amount normally recommended -Deficiency symptoms develop slowly

Vitamin A

-Helps maintain epithelial tissues -Epithelial tissue: cells that form the outer surface of the body and line the body cavities & principal passageways -Also involved in production of sperm, normal development of fetuses, immune response, hearing, taste, and growth -Deficiency leads to: night-blindness ~ 1 year's worth can be stored in the body (90% in liver) -Deficiency will not develop until stores are depleted - rarely seen in developed countries; serious problem in developing countries -toxicity leads to: joint pain, dryness of skin, hair loss, irritability, fatigue, headaches, weakness, nausea, liver damage -Toxicity is a hazard when people take supplements of pre-formed -Little risk of toxicity when take supplements of beta-carotene -Beta carotene - orange colored pigment found in plants that converts to _____ -Converts slowly to _____, so that excess amounts are not stored as ___, but stored in fat deposits instead -Beta carotene is a member of the carotenoid family -Carotenoids: pigments found in foods that have antioxidant properties -Best sources _____ and beta carotene: bright green, yellow, orange and red fruits and vegetables (broccoli, spinach, winter squash, carrots, sweet potatoes) -Also in milk, cheese, butter, eggs, & liver

Vitamin D

-Major role in bone-making and bone-maintenance -Assists in absorption of dietary calcium -Makes calcium and phosphorus available in the blood to be deposited as the bones harden -Body can synthesize it with the help of sunlight, regardless of dietary intake -Liver uses cholesterol to make a _______ precursor → converted to ____ by sun → altered by liver and kidneys to "active" form of ____ -Diseases that affect the liver or kidneys may lead to bone deterioration -Can get from sunlight or diet -Found in eggs, liver, fish, milk -Sun exposure for 5-15 minutes on face, hands, and arms several times a week is usually enough -If live in northern parts of the country with seasonal sun exposure, or people who cannot leave the house, need to increase food sources

Calcium

-Most abundant mineral in the body -99% of body's ____ is in bones -Remaining 1% responsible for transmission of nerve impulses essential for muscle contractions, maintenance of blood pressure, blood clotting, and works as cofactor for many enzymes -_____ deficit during the growing years and during adulthood contributes to gradual bone loss: osteoporosis -↑ protein diets = ↑ ____ excretion -Found in: milk and milk products, green vegetables, few fish & shellfish (best absorbed from milk - contains vitamin D and lactose which help)

Vitamin D Deficiency

-Osteomalacia Occurs in adults Bones become soft, porous, weak Bowed legs and curved spine -Rickets Bone softening in children

Homocysteine

A chemical that appears to be toxic to the blood vessels of the heart. High blood levels of _____ have been associated with low blood levels of vitamin B12, vitamin B6, and folate

Intrinsic Factor

A compound made in the stomach that is necessary for the body's absorption of vitamin B12

Precursor

A compound that can be converted into another compound

Osteoporosis

A disease in which the bones become porous and fragile

Retinol Activity Equivalents (RAE)

A measure of the amount of retinol the body will derive from a food containing preformed vitamin A or beta-carotene and other vitamin A precursors.

Choline

A nonessential nutrient used by the body to synthesize various compounds, including the phospholipid lecithin; the body can make ____ from the amino acid methionine

Vitamin

A potent, indispensable compound that performs various bodily functions that promote growth and reproduction and maintain health. _______ are essential nutrients required in minute amounts and organic, meaning that they contain or are related to carbon compounds. Do not supply calories

Antioxidant

A substance, such as a vitamin, that is "anti-oxygen"; that is, it helps prevent damage done to the body as a result of chemical reactions involving oxygen

Atrophic Gastritis

An age-related condition characterized by the stomach's inability to produce enough acid, which in turn leads to vitamin B12 deficiencies

Beta-Carotene

An orange pigment found in plants that is converted into vitamin A inside the body. Also an antioxidant

Anemia

Any condition in which the blood is unable to deliver oxygen to the cells of the body. Examples include a shortage or abnormality of the red blood cells.

Water-Soluble Vitamins

B Vitamins -Thiamin -Riboflavin -Niacin -Vitamin B6 -Folate -Vitamin B12 -Panotothenic Acid -Biotin Vitamin C

Iodine Iron

Examples of Trace Minerals

Vitamin A Vitamin D Vitamin E Vitamin K

Fat-Soluble Vitamins

Water Soluble Vitamins

Found in watery components of food Fragile in foods - can be washed out or destroyed during food storage, processing, and preparation Body excretes excess if blood levels rise too high - low risk of toxicity Only a short-term storage supply available Daily intake recommended Deficiency symptoms appear quickly

Potassium Vitamin C Folate

Fruits are important sources of

B vitamins: thiamin, riboflavin, niacin, and folate Iron Magnesium Selenium

Grains are important sources of

Free Radicals

Highly toxic compounds created in the body as a result of chemical reactions that involve oxygen. Environmental pollutants such as cigarette smoke and ozone also prompt the formation

-Chemical that is toxic to the blood vessels of the heart -↑ blood clot formation -↑ damage to arterial walls -May be toxic for brain tissue and impair cognitive ability

Homocysteine

To slow degradation: refrigerate fruits and vegetables To minimize oxidation: store fruits and vegetables that have been cut in airtight wrappers To prevent losses during cooking: microwave or steam veg in a small amt of water -add veg after water has come to a boil then use the cooking water in casseroles and soups avoid high temps & long cooking times

How do I minimize water soluble vitamin loss in my foods?

Food Supply Fortification Supplements Functional Foods

How do we get our vitamins and minerals in the US

-Dietary supplements used by > 50% of adult population -Deficiency diseases rare -Food fortification -Grains/cereals, margarine, milk/dairy -Functional foods - Foods that provide additional physiological and psychological benefit beyond that of meeting basic nutritional needs

In the US...

Neural Tube Defects

Malformations of the brain and/or spinal cord during embryonic development

B vitamins - niacin, thiamin, riboflavin, B6 Vitamin E Iron Zinc Magnesium

Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply:

-Spina Bifida Incomplete closing of bony casing around the spinal cord, leads to partial paralysis -Anencephaly Major parts of the human brain are missing

Neural Tube Defects

Retinol

One of the active forms of Vitamin A

-Contains 35% of DV for calcium and 25% of DV for vitamin D per serving -Also a good source of: vitamin C folate potassium

Orange Juice

Age-related macular degeneration

Oxidative damage to the central portion of the eye that allows you to focus and see details clearly. The carotenoids lutein and zeaxanthin may protect normal macular function

Night Blindness

Slow recovery of vision following flashes of bright light at night; an early symptom of vitamin A deficiency

Vitamin C, vitamin E, the carotenoids, selenium, and many naturally occurring nonnutrients-called phytochemicals- found in fruits, vegetables, legumes, and whole grains.

The antioxidant team includes

Attacking cells and causing damage by neutralizing the free radicals and converting them back into stable oxygen molecules

The antioxidants prevent free radicals from

Osteomalacia

The disease resulting from vitamin D deficiency in adults and characterized by softening of the bones

Chlorophyll

The green pigment of plants that traps energy from sunlight and uses this energy in photosynthesis

Intestinal Flora

The normal bacterial inhabitants of the digestive tract

Hemoglobin

The oxygen-carrying protein of the blood; found in the red blood cells

Beriberi

The thiamin deficiency disease, characterized by irregular heartbeat, paralysis, and extreme wasting of muscle tissue

Scurvy

The vitamin C-deficiency disease characterized by bleeding gums, tooth loss, and, in severe cases, death

Potassium Folate Vitamin A Vitamin E Vitamin C

Vegetables are important sources of

Preformed Vitamin A

Vitamin A in its inactive form

- Folate is needed for formation and maintenance of healthy red blood cells - Vitamin B12 is needed for formation of healthy red blood cells - Vitamin B6 is needed for synthesis of hemoglobin, which carries oxygen in the blood - Vitamin K is needed for blood clotting

Vitamins Essential for Healthy Blood

Rickets

A disease that occurs in children as a result of vitamin D deficiency; characterized by abnormal growth of bone, which in turn leads to bowed legs and an outward-bowed chest

Carotenoids

A group of pigments (yellow, orange, and red) found in foods.

Energy Metabolism

All the reactions by which the body obtains and expends the energy from food

Calcium Potassium Vitamin D Riboflavin

Foods in the milk group are important sources of