Unit 8 - Vitamins and Minerals Part 1
Does research show that taking a multivitamin/mineral supplement has health benefits?
- Most research shows that taking multivitamin/mineral (MVM) supplements doesn't result in living longer, slowing cognitive decline, or lowering the chance of getting cancer, heart disease, or diabetes. - However, taking a multivitamin is unlikely to pose health risks, providing you follow the guidelines below for choosing supplements
How to minimize nutrient loss with air exposure and time
- Purchase fresh items in quantities that can be used as soon as possible. - Cut up foods only when ready to use. - Buy local produce to cut back on transport time and air exposure.
The nutrient content of foods is typically highest when foods are allowed to _______ on the plant, allowing the plant to fully develop the __________ and _________ content it needs to sustain life.
- Ripen - nutrients and phytochemicals
Where are water soluble vitamins stored?
- They circulate freely in water-filled parts of the body - LIMITED ROOM FOR STORAGE SO THESE VITS MUST BE USED DAILY
_________-_______ vitamins are the most susceptible to the effects of processing, though other nutrients can be impacted as well.
- Water soluble
___________ foods contain more vitamins and minerals than their ___________ counterparts
- Whole - processed
Vitamin A is important for cellular ________________, a process necessary to replace the cells that produce ___________ and tears in the eye.
- differentiation - mucus
Check with your ______________ provider to ensure the supplement you are considering is ____________ for you.
- healthcare - safe
A dietary supplement is defined as a product that....
- is intended to supplement the diet - contains one or more dietary ingredients (e.g., vitamins, minerals, herbs or other botanicals, amino acids, and enzymes) - can be taken by mouth as a pill, capsule, tablet, or liquid - is labeled as being a dietary supplement
What's on the _______ may not be what is in the _________. Examples:
- label may not be on the product Examples: FDA has found prescription drugs, including anticoagulants (e.g., warfarin), anticonvulsants (e.g., phenytoin), and others, in products being sold as dietary supplements
With current regulations, the safety of dietary supplements is the ______________ responsibility.
- manufacture's
If getting supplements from ___________ sources, make sure you _____ together the ________.
- multiple - add - doses
Free radicals are a ________________ byproduct of metabolic reactions and of ________________, and it's normal to have _________ levels of free radicals in the body. However, too many free radicals and not enough protection from _____________ creates a situation called ___________________.
- natural - exercise - low - antioxidants - oxidative stress
Food processing techniques may result in better ________ _________ over time when compared to fresh items.
- nutrient retention
One of many carotenoid compounds, which are brightly-colored yellow, ___________, and _______ pigments synthesized by plants. Some others are also converted to vitamin A, but beta-carotene is the most efficient source.
- orange - red
__________ of foods is an important step in our food supply. Harvesting and transporting foods to communities increases __________ to a variety of foods
- processing - access
Preservation techniques like canning and freezing extend ________ ________ of foods and increase their ________________ outside of their peak harvest season
- shelf life - availability
The term "______________" (or "verified" or "certified") on a supplement does not always guarantee product ________ or ________.
- standardized - quality or safety
Harvesting plants in the peak state of ripeness helps to ensure maximum ____________ and _________ content, and consuming freshly-picked or harvested produce usually maximizes how much of those nutrients make it into our bodies to be put to use by cells
- vitamin - mineral
Because vitamin C is __________-soluble, it acts as an antioxidant both inside and outside cells to protect molecules in ______________ environments.
- water - aqueous
Minerals are _______-_________ and do not require _________ __________. They are absorbed directly into the______________, although some minerals need the assistance of ________ __________ for absorption and transport in blood.
- water soluble - enzymatic digestion - blood stream - transport proteins
Human beings are mostly water, ranging from about ______ % to ______ %
50%-60%
After vitamin E donates an electron to neutralize free radicals, it is regenerated by vitamin _____.
C
Selectively permeable membrane -
Cell membranes are selectively permeable: Water can move freely through the cell membrane, while other substances, such as electrolytes, require special transport proteins, channels, and often energy.
Chloride deficiency
Chloride deficiency is rare since most foods containing sodium also provide chloride, and sodium intake in the American diet is high
Chloride functions
Chloride helps with fluid balance, acid-base balance, and nerve cell transmission. It is also a component of hydrochloric acid, which aids digestion in the stomach
How to minimize nutrient loss when canning
Choose a variety of canned goods that don't have added sugars or sodium to maximize nutrient density.
How to minimize nutrient loss when freezing
Choose a variety of frozen goods that don't have added sugars, syrups, or sauces to maximize nutrient density.
sodium defeciency
Deficiencies of sodium are extremely rare since sodium is so prevalent in the American diet. It is too much sodium that is the main concern. High dietary intake of sodium is one risk factor for hypertension, or high blood pressure
How to minimize nutrient loss with water
Don't soak produce in water. Limit the amount of water used to cook foods (e.g., steam vegetables rather than boil them). Use cooking water in food preparation.
How does air exposure and time effect nutrient retention?
Enzymes present in foods and exposure to air can destroy nutrients, because as soon as the food is harvested, the food begins to slowly decompose.
Oxidative stress can be increased by exposure to environmental factors such as:
Exposure to UV radiation (e.g., from sunlight), air pollution, tobacco smoke, heavy metals, ionizing radiation, asbestos, and other toxic chemicals increase the amount of free radicals in the body.
Fat soluble vs water soluble absorption
Fat: absorbed into lymph with fats from foods Water: absorbed directly into blood
Fat soluble vs water soluble consumption
Fat: do not need to be consumed daily to prevent deficiency Water: need to be consumed regularly to prevent deficiency
Fat soluble vs water soluble storage
Fat: large capacity in fatty tissues Water: Little to no capacity
Fat soluble vs water soluble toxicity
Fat: toxicity is more likely Water: toxicity is rare
Retinol characteristics
Found in animal-derived foods ▪ Converted in the body to retinoic acid and retinal ▪ Also called preformed or active vitamin A
Beta-carotene characteristics
Found in plant-derived foods ▪ Also called provitamin A
Types of molecules that can be damaged by oxidative stress:
Free radical-induced damage, when left unrepaired, destroys lipids, proteins, RNA, and DNA, and can contribute to disease.
How does freezing effect nutrient retention
Freezing does not reduce nutrient content, but if foods are blanched prior to freezing it may slightly reduce levels of water-soluble vitamins
Potassium food sources
Fresh fruits and vegetables are excellent sources of potassium, as well as dairy products (e.g., milk and yogurt), beans (e.g., lentils and soybeans), and meat (e.g., salmon and beef)
Vitamin C food sources
Fruits and vegetables are great sources of vitamin C. Some of the best sources include bell pepper, citrus, broccoli, strawberries, Brussels sprouts, and cantaloupe.
Selenium food sources
Grains and some nuts contain selenium when grown in selenium-containing soils. The selenium content of the soils used to grow animal feed can also affect the selenium content of animal products
Define major minerals
Major minerals are those that are required in the diet in amounts larger than 100 milligrams each day
How does refining of grains effect nutrient retention?
Many B vitamins, minerals, and phytochemicals, as well as fiber, are lost when whole grains are refined.
How does water effect nutrient retention?
Minerals and water-soluble vitamins can leach into the water.
Minerals from animal vs plant sources
Minerals are generally better absorbed from animal-based foods. Plant-based foods often contain compounds that can bind to minerals and inhibit their absorption (e.g., oxalates, phytates)
Vitamin E deficiency
Outright vitamin E deficiency with obvious deficiency symptoms is very rare in healthy people. It most often occurs in people with an underlying disorder that impairs the digestion and absorption of fat
Oxidative stress is associated with a greater risk of these diseases:
Oxidative stress is associated with the development of chronic diseases, and eating a diet rich in antioxidant-containing foods like fruits, vegetables, and whole grains seems to protect against many of these same diseases. It was thus natural for researchers to hypothesize that taking antioxidants in supplement form might also offer protection from these diseases
How do plants obtain the minerals they need?
Plants obtain minerals from the soil they grow in.
Potassium functions
Potassium is present in all body tissues and is the most abundant positively charged electrolyte in the intracellular fluid. As discussed previously, it is required for proper fluid balance, nerve transmission, and muscle contraction
How does the cell control movement of sodium and potassium?
Powered by ATP, the pump moves sodium and potassium ions in opposite directions, each against its concentration gradient. In a single cycle of the pump, three sodium ions are extruded from and two potassium ions are imported into the cell.
Vitamin A food sources
Preformed vitamin A is found only in animal-derived foods. The best food sources are liver and fish oils, as vitamin A is fat-soluble and stored in fatty tissues. Smaller amounts can be found in other animal products, such as meat, eggs, and dairy products
What is a characteristic of fat soluble vitamins that water soluble vitamins don't have?
Protect cell membranes from free radical damage; act within the cell's nucleus to influence gene expression
There are two form of vitamin A found in foods:
Retinol and Beta-carotene
Hyponatremia -
The excess water dilutes the sodium in the blood, leading to hyponatremia, or low blood sodium concentrations. Sodium levels within the cells are now more concentrated, leading water to enter the cells by osmosis. As a result, the cells swell with water and can burst if the imbalance is severe and prolonged.
Why is water moving out of the cell in a state of hypernatremia or dehydration?
The high concentration of sodium in the extracellular fluid causes water to leave cells by osmosis, making them shrink. This scenario can also occur anytime a person is dehydrated because of significant fluid loss, such as from diarrhea and/or vomiting caused by illness.
Vitamin A deficiency
The main symptoms of vitamin A deficiency are xerophthalmia, night blindness, and increased susceptibility to infections. Another symptom is hyperkeratosis, which occurs when cells in the skin overproduce the protein keratin
What impacts the mineral content of soil?
The mineral content of soil and water varies from place to place, so the mineral composition of foods and water differs based on geographic location
Osmosis -
The movement of water between the intracellular and extracellular fluid happens by osmosis, which is simply the movement of water through a selectively permeable membrane from an area where solutes are less concentrated to an area where solutes are more concentrated
Choose a MVM supplement that is tailored to your ______, ______, and other characteristics (e.g., pregnancy).
age, sex
Vitamin E is actually a group of 8 chemically similar substances. What is the name of the most potent one?
alpha-tocopherol appears to be the most potent antioxidant
How are water soluble vitamins absorbed?
are absorbed directly into the small intestine, and are in the cystol (fluid) of cells
Define minerals
are inorganic elements in their simplest form, originating from the Earth
How are fat soluble vitamins absorbed?
are put into chylomicrons (transporters) to absorption somewhere else, and are for cell membrane protection
Another name for vitamin C is _______________________.
ascorbic acid
What are the major minerals?
calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium
How to minimize nutrition loss with refining of grains
choose whole grains whenever possible
Sodium toxicity
consuming no more than 2,300 mg of sodium per day and notes that reduction to 1,500 mg of sodium per day has been shown to further lower blood pressure.
Check the ______ carefully.
dose
What foods is DASH high in?
eating vegetables, fruits, and whole grains, as well as including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils; together, these foods provide a diet rich in key nutrients, including potassium, calcium, magnesium, fiber, and protein
Define vitamins
essential organic molecules, non-caloric, nutrients your body needs in small amounts to grow, reproduce, and maintain good health
Sodium Function
it is not only important for fluid balance, but also nerve impulse transmission and muscle contraction
Dysfunctional cells instead make _______________, a hard structural protein.
keratin
Dietary supplements can interact with other _____________, and cause ______.
medication and cause harm
The term _________ does not always mean ______.
natural does not always means safe
Vitamin A deficiency leads to __________-blindness
night
chloride toxicity
none
Vitamin E food sources
nuts, seeds, and vegetable oils, with additional amounts provided by green leafy vegetables and fortified cereals
Do most Americans meet the requirements for potassium intake?
people in the United States consume less potassium than is recommended
What nutrients is DASH high in?
potassium, calcium, magnesium, fiber, and protein.
Beta-carotene and other carotenoids are a source of vitamin A, act as __________________, and have other functions that may help to explain the health benefits of a diet rich in fruits and vegetables.
powerful antioxidants
Be skeptical of __________ _______.
product claims
Retinol is used in the retina of the eye as part of the pigment called ___________________, which is important to our ability to see in low-light conditions.
rhodopsin
What traits determine salt-sensitivity in an individual?
salt sensitivity increases with age and weight gain.
What nutrients is DASH low in?
saturated fat and sugar
List the 3 vitamins that can be made in the body from precursors and list the precursor used to make each vitamin:
• Vitamin - A Precursor - Retinol • Vitamin - D Precursor - Cholesterol • Vitamin - B (Niacin) Precursor - amino acid tryptophan
Why is toxicity of water soluble vitamins rare? When is it a concern?
- Because of their solubility in water, intake of these vitamins in amounts above what is needed by the body can, to some extent, be excreted in the urine, leading to a lower risk of toxicity. - It is a concern when someone is consuming a lot of supplements
What do third parties do?
- Contains the ingredients listed on the label, in the declared potency and amounts. - Does not contain harmful levels of specified contaminants (e.g., heavy metals and pesticides). - Will break down and release into the body within a specified amount of time.
Vitamin C Functions
Vitamin C is not stored in any significant amount in the body, but once it has reduced a free radical, it is very effectively regenerated and therefore can exist in the body as a functioning antioxidant for many week
Vitamin and minerals sources for dairy
Vits: A&D, B12 Minerals: calcium, potassium, phosphorous
Vitamin and minerals sources for grains
Vits: B vitamins Minerals: iron, magnesium, selenium
Why is Na+/K + pump important for nerve and muscle cells?
When a nerve cell is stimulated (e.g., the touch of a hand), there is an influx of sodium ions into the nerve cell. Similar to how a current moves along a wire, a sodium current moves along a nerve cell.
Vitamin E functinons
vitamin E, mainly as alpha-tocopherol, plays a role in the immune system, regulation of gene expression, and cell signaling. It also enhances the dilation of blood vessels and inhibits blood clot formation.
What are the trace minerals?
iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum
Don't substitute for ________ foods.
whole
Vitamin A deficiency leads to ___________________, or dry eyes, and can progress to clouded vision.
xerophthalmia
1 molecule beta-carotene is cleaved to ______ molecules vitamin A
2
What are the fat soluble vitamins?
ADEK
Define salt-sensitivity -
About 60% of people with high blood pressure are thought to be salt-sensitive — [a trait that means your blood pressure increases with a high-sodium diet
Define solutes
Although water makes up the largest percentage of body volume, it is not actually pure water, but rather a mixture of DISSOLVED substances (solutes) that are critical to life
Free radical -
An atom or group of atoms with an unpaired electron is called a free radical. Free radicals are inherently unstable and highly reactive. They steal electrons from other molecules in order to stabilize themselves, but in doing so, they create additional free radicals
Antioxidant -
Antioxidants are molecules that can donate an electron to stabilize and neutralize free radicals. Like a domino that refuses to fall, an antioxidant can stop the free radical chain reaction in its tracks
How does the GI impair vitamin and mineral absorption?
As is the case with vitamins, mineral absorption can be impaired by certain gastrointestinal disorders and other diseases, such as Crohn's disease and kidney disease, as well as the aging process. Thus, people with malabsorption conditions and the elderly are at higher risk for MINERAL DEFICIENCIES
List the vitamins that can be made in the body by intestinal bacteria
Bacteria in the gut can make some of the vitamin K and B vitamins that our body needs, though we still need to get these vitamins from food as well.
As an antioxidant, vitamin E especially protects what type of molecules?
Because vitamin E is fat-soluble, its antioxidant capacity is especially important to lipids, including those in cell membranes and lipoproteins
Selenium toxicity
Chronic exposure to foods grown in soils containing high levels of selenium (above the UL of 400 micrograms per day) can cause brittle hair and nails, gastrointestinal discomfort, skin rashes, halitosis, fatigue, and irritability.
Third party examples
ConsumerLab.com, NSF International, U.S. Pharmacopeia (USP), and UL are all companies that do third-party testing on dietary supplements
How does temperature effect nutrient retention?
Cooking helps kill bacteria, makes foods more appealing, and in some situations improves bioavailability of nutrients. But high temperatures for prolonged amounts of time can destroy some vitamins.
How does the DASH eating plan impact cardiovascular disease risk?
DASH also suggests consuming no more than 2,300 mg of sodium per day and notes that reduction to 1,500 mg of sodium per day has been shown to further lower blood pressure
How does canning effect nutrient retention?
High temperatures may be used when canning, which can destroy water-soluble vitamins, but commercial techniques usually use rapid heating, which helps to reduce nutrient loss.
Can Americans rely on supplements to improve their potassium intake?
However, the absence of a UL does not mean that there is no risk from excessive supplemental potassium intake, and caution is warranted against taking high levels of supplemental potassium
Oxidative stress -
However, too many free radicals and not enough protection from antioxidants creates a situation called oxidative stress
How do humans obtain the minerals they need?
Humans obtain minerals from eating plants, as well as indirectly from eating animal products (because the animal consumed minerals in the plants it ate). We also get minerals from the water we drink.
Can you be sure that a supplement is effective?
I say no because studies of many supplements haven't supported claims made about them, many dietary supplements haven't been studied at all in humans, and dietary supplements are marketed with health claims and not stats.
Describe how chopping, cooking, and homogenizing affects the bioavailability of carotenoids.
In contrast to most vitamins, the bioavailability of beta-carotene, a precursor to vitamin A, and similar phytochemicals called carotenoids is actually INCREASED by the cooking process, because cooking, chopping, and homogenizing releases carotenoids from the plant matrix
Hypernatremia -
In contrast, the opposite situation can occur in a person exercising strenuously for a long duration with inadequate fluid intake. This can lead to dehydration and hypernatremia, or elevated blood sodium levels
-What is the major cation outside of cells? -What is the major anion outside of cells? -What is the major cation inside of cells?
In extracellular fluid, sodium is the major positively-charged electrolyte (or cation), and chloride (Cl−) is the major negatively-charged electrolyte (or anion). Potassium (K+) is the major cation inside cells.
How does absorption work for minerals?
In most cases, if dietary intake of a particular mineral is increased, absorption will decrease
How are fat soluble vitamins stored?
In the fatty tissues and liver
Potassium deficiency
Low potassium intake may have negative health implications on blood pressure, kidney stone formation, bone mineral density, and type 2 diabetes risk and hypertension
Selenium deficiency
Selenium deficiency is very rare in the United States and other developed countries. Worldwide, people with a primarily vegetarian diet in areas with low soil selenium levels, including parts of China and Europe, may be at risk for selenium deficiency
Selenium functions
Selenium is an essential trace mineral. It is part of the structure of at least 25 proteins in the body, with functions in reproduction, thyroid hormone metabolism, DNA synthesis, and antioxidant and immune protection.
Sodium food sources -
Sodium can be found naturally in a variety of whole foods, but most sodium in the typical American diet comes from processed and prepared foods
Why is water moving into the cell in a state of hyponatremia or overhydration?
Sodium levels within the cells are now more concentrated, leading water to enter the cells by osmosis. As a result, the cells swell with water and can burst if the imbalance is severe and prolonged.
How can some minerals influence the absorption of others?
Some minerals influence the absorption of others. For instance, excess zinc in the diet can impair iron and copper absorption. Conversely, certain vitamins enhance mineral absorption. For example, vitamin C boosts iron absorption, and vitamin D boosts calcium and magnesium absorption
Vitamin E toxicity
Studies have not found any risks of consuming vitamin E in foods. The UL for vitamin E is set at 1,000 mg for adults, far above the RDA of 15 mg and far higher than could naturally be obtained from food
Define electrolytes
Substances that dissociate into charged ions when dissolved in water
Chloride food sources
Table salt is 60% chloride, so most chloride in the diet comes from salt. tomatoes, lettuce, olives, celery, rye, whole-grain foods, and seafood.
What is the DASH eating plan?
The Dietary Approaches to Stop Hypertension (DASH) is an eating pattern that has been tested in randomized controlled trials and shown to reduce blood pressure and LDL cholesterol levels, resulting in decreased cardiovascular disease risk
What has to happen for a supplement to be removed from the market?
The FDA has to prove that the product is unsafe in order to remove it from the market.
Who is responsible for guaranteeing the identity, purity, strength, and composition of dietary supplements?
The FDA issued Good Manufacturing Practices (GMPs) for dietary supplements
Vitamin C deficiency
The classic condition caused by vitamin C deficiency is scurvy. The signs and symptoms of scurvy include skin disorders, bleeding gums, joint pain, and weakness
Summarize the evidence about vitamin C and prevention and treatment of the common cold:
The review concluded that for most people, these supplements don't prevent the common cold but can reduce the duration of symptoms by 8% in adults and 14% in children—amounting to a day or two of relief—but only if they're taken consistently every day and before cold symptoms begin. If taken after the onset of symptoms, a vitamin C supplement does not seem to reduce the duration or severity of symptoms. Some research shows that vitamin C supplements may be more effective in cold prevention in athletes and those in extreme physical conditions, such as marathon runners, endurance skiers, and soldiers
Vitamin C toxicity
The risk of vitamin C toxicity from foods is essentially nonexistent, because the body can adjust intestinal absorption and urinary excretion to maintain a healthy vitamin C level
List the 2 ways the body can make vitamins
There are two ways the body can make vitamins: certain vitamins can be made from a provitamin, or a precursor substance that can be converted into the active form of a vitamin; other vitamins can be synthesized by bacteria living in the intestinal tract
Potassium Toxicity
There is no UL set for potassium since healthy people with normal kidney function can excrete excess potassium in the urine, and therefore high dietary intakes of potassium do not pose a health risk
Oxidation -
This electron-grabbing is called oxidation and can set up a chain reaction, creating new free radicals and damaging important molecules along the way, similar to how one falling domino can bring down countless more
Define trace minerals
Trace minerals are classified as minerals required in the diet in smaller amounts, specifically 100 milligrams or less per day.
How to minimize nutrient loss with temeperature
Use fast cooking methods like microwaving, steaming, or stir-frying.
What are the water soluble vitamins?
Vit C ALL B VITAMINS thiamin (b1) Riboflavin (b2) Niacin (b3) Biotin Pantothenic acid Vitamin b6 folate vitamin b 12
Vitamin and minerals sources for protein
Vit: A, D, E; B vits Minerals: Iron, Zinc, Magnesium
Vitamin and minerals sources for veggies
Vit: C&K, Folate, A Minerals: Potassium, Magnesium
Vitamin and minerals sources for fruits
Vit: C, Folate, A Minerals: Potassium
Vitamin A functions
Vitamin A also helps the immune system produce different types of immune cells, and without adequate vitamin A, a person is more susceptible to infections
Vitamin A toxicity
Vitamin A toxicity causes dry, itchy skin, loss of appetite, dizziness, nausea, swelling of the brain, and joint pain. In the most severe cases, it can cause liver damage, coma, and death. Vitamin A toxicity is almost always caused by taking supplements in doses above the UL of 3,000 micrograms per day
What foods is DASH low in?
high in saturated fat (e.g., fatty meats, full-fat dairy products, and tropical oils such as coconut or palm oils), sugar-sweetened beverages, and sweets
Supplement labels may make _________ claims to make their product more appealing
illegal
Eating a diet rich in antioxidant-containing foods like fruits, vegetables, and whole grains seems to protect against many chronic diseases. Researchers hypothesized that taking antioxidant supplements would also protect against these diseases. What did they find when they studied this question?
several decades of research investigating this hypothesis have revealed disappointing results. Not only have these studies shown that antioxidant supplements generally aren't beneficial, some have shown that they can cause health risks. For example, high doses of beta-carotene increased the risk of lung cancer in smokers, and high doses of vitamin E increased the risk of prostate cancer in men.
Besides moving electrolytes, how else can the body regulate fluid balance?
sodium and potassium, with a sodium-potassium pump (Na+/K+ pump). This pump transports sodium out of cells while moving potassium into cells.
Who is responsible for reviewing dietary supplement products for safety and effectiveness before they are marketed?
the responsibility falls on the manufacturers and distributors of dietary supplements to ensure their products are safe before they go to consumers
Look for _______-_______ testing when purchasing a supplement
third party
What are the four basic functions of water?
transportation vehicle, medium for chemical reactions, lubricant/shock absorber, and temperature regulator.
