Wolfpacc-Vitamins, Minerals & General Principals

How many minerals are highly essential?

15

Peak bone mass occurs at approx. ______ yrs of age.

30. What is done for the skeleton before age 30 is critical.

How many minerals does the body contain?

40 or more

Retinyl Esters

A subcategory of Retinol Found in animal foods and supplements Have a fatty acid group attached to retinol and aren't active until converted into retinol or retinoic acid in the body. Retinol is converted to retinoic acid and retinal in the body

Fat soluble vitamins

A, D, E, K Absorbed like triglyceride: into lymphatic system Stored in larger quantities Excreted in feces less vulnerable to cooking losses

Magnesium

Acts in all cells of muscle, liver, heart, and other soft tissues Helps relax muscles after contraction Helps insulin work Important in people with metabolic syndrome Bone magnesium is a reservoir Deficiency unlikely No toxicity from food Sources: Whole grains, almonds

Blood calcium homeostasis is critical. We can adjust calcium levels by:

Adding calcium to bones to reduce blood calcium concentration OR removing calcium from bones to increase blood calcium concentration.

Vitamin A deficiency

Affects eyes, skin, and other tissues Infertility (developed as fetus due to moms deficiency) Toxicity: fatal, associated with supplement use, teratogenic (causes birth defects) at 3x RDA

Beta Carotene

An antioxidant. Oxidation is needed to destroy abnormal cells... Smokers should never use this supplement as it increases risk of lung cancer.

These two trace minerals can be toxic in large amounts:

Arsenic and Cadmium

Water soluble vitamins

B vitamins (8 of these) and vitamin C dissolve in water Absorbed into blood stream Stored in small amounts Excreted in urine vulnerable to cooking loss

What vitamins function as coenzymes

B vitamins and vitamin K

the 8 B vitamins: "B-complex" (are all coenzymes in energy metabolism reactions)

B1: Thiamin B2: Riboflavin B3: Niacin B5: Pantothenic Acid B6: Pyridoxine B7: Biotin B9: Folic Acid (folate) B12: Cobalamine

Examples of high potassium foods:

Baked potato, Yogurt, Orange juice, Banana, Spinach, Lima beans, fat-free milk, pork, hamburger, tomato, raisins, chicken, carrots, broccoli, cantaloupe

Thiamin deficiency

Beriberi: Wet Brain Characterized by: nerve degeneration, muscle weakness, and edema

High intake of these three nutrients lowers blood pressure.

Calcium, Magnesium, and Potassium

Vitamins A, D, E:

Can accumulate in liver and adipose tissue and aren't readily excreted. long-term intakes exceeding the RDA can be TOXIC, particularly vitamins A and D

Beware of Phosphoric acid in colas because....

Colas can leach calcium from bones. Attraction of calcium and bone density effect.

Foods high in phosphorus:

Cottage cheese, american cheese, yogurt, salmon, pork, fat free milk, sunflower seeds, peanuts, turkey, tuna

Neural Tube Defects

Day 28 of pregnancy is especially critical. Without enough folate at that time anencephaly (born w/o most of brain) and spina bifida (failure of bone to close around spinal cord) can develop

Osteoporosis

Decreased bone density, develops with age, women at higher risk. Reduce risk by: consuming adequate calcium, vitamin D, fluoride, regular physical activity, healthy body weight, avoid smoking and alcohol

DASH diet

Dietary Approaches to Stop Hypertension. Lowering intake of sodium and chloride while increasing intake of Calcium, Magnesium, and Potassium.

Biotin: Functions_ Sources_

Functions: AA metabolism (gluconeogenesis), fatty acid synthesis, DNA synthesis Sources: Cauliflower, liver, peanuts, cheese Deficiency and toxicity are rare - can occure from eating raw eggs (avidin) due to binding to biotin making it unavailable

Vitamin C: Funcitons_ Sources_ (ascorbic acid) is essential for humans

Functions: Antioxidant (works with E), needed for collagen synthesis, lymphocyte function, increases absorption of iron, inhibits action of tannins, phytates, oxalates Sources: fruits: citrus, strawberries, kiwi, vegetables: broccoli, tomatoes, potatoes, red and green peppers

Fluoride: Functions___ Sources___

Functions: Bone and tooth structure Sources: Fluoridated water, excess can cause fluorosis (patchy discoloration of teeth)

Calcium: Functions___ Sources____

Functions: Bone structure, Blood clotting, Nerve impulse transmission, Muscle contraction Sources: Milk and dairy, Green vegetables, Tofu, Fortified foods

Phosphorus: Functions___ Sources___

Functions: Bone structure, Component of ATP DNA RNA and phospholipids Sources: Meat, Milk, Eggs, Processed foods

Manganese: Functions___ Sources___

Functions: Cartilage production, antioxidant enzyme systems Sources: tea, coffee, nuts, cereals

Riboflavin: Functions___ Sources___

Functions: Coenzyme in energy metabolism (FAD), supports antioxidants Sources: Milk and dairy, whole and enriched grains

Thiamin: Functions___ Sources___

Functions: Coenzyme in energy metabolism, helps synthesize neurotransmitters Sources: whole and enriched grains, pork, legumes, nuts, liver

Chloride: Functions___ Sources___

Functions: Fluid balance, Hydrochloric acid component, Nerve function Sources: Table salt, Processed food

Sodium: Functions:____ and Sources:___

Functions: Fluid balance, Nerve impulse transmission Sources: Salt, Processed and convenience foods (75% Na intake)

Copper: Functions___ Sources___

Functions: Melanin and collagen production, wound healing, immune function, part of antioxidant enzymes Sources: Organ meats, shellfish, nuts, legumes phytates, high intake of zinc, iron, vitamin C interfere with absorption

Potassium: Functions____ Sources____

Functions: Muscle contraction, Nerve impulse transmission, Fluid balance, Sudden deficiency/overdose is fatal (Used in lethal injections) Sources: Unprocessed foods: Fruits, Vegetables, Grains

Vitamin B12: Funcitons__ Sources__

Functions: Needed for normal folate function, DNA and RBC synthesis, maintains myelin sheath around nerve cells Sources: ONLY in animal foods: meats, liver, milk, eggs

Iron: Functions___ Sources___

Functions: Oxygen transport in hemoglobin and myoglobin, cofactor for enzymes, normal brain and immune function, drug detoxification in liver. Sources: Red meats, liver, seafood (Clams) (the liver is a major storage site for iron)

Iodine: Functions___ Sources___

Functions: Thyroid hormone production (body heat and metabolic rate) Sources: Iodized salt, fish, seafood, dairy products

Vitamin A: Functions___ Sources___

Functions: Vision, cell development and health, immunity Sources: Preformed (active) vitamin A; liver, milk, egg yolks. Carotenoids; yellow/orange fruits and vegetables. (Carotenoids are converted to vitamin A when needed)

Vitamin K: Functions___ Sources___

Functions: blood clotting (K1), formation of bone, cardio health (K2) Sources: Dark green vegetables, liver, egg yolks, salmon May be produced by bacteria in small intestine

Folate/Folic Acid: Functions__ Sources__

Functions: coenzyme in DNA synthesis and cell division, needed for normal red blood cell synthesis Sources: green leafy vegetables, orange juice, legumes, sun seeds, fortified cereals, enriched grains (folic acid) Ultraviolet light destroys folate in skin/body

Niacin: Functions__ Sources__ (niacinamide, nicotinaminde, nicotinic acid) can be made from AA tryptophan

Functions: coenzyme in energy metabolism (NAD), supports fatty acid synthesis Sources: whole and enriched grains, red meat, poultry, fish, nuts, peanuts

Vitamin B6: Functions___ Sources___ (pyridoxine, pyridoxamine, pyridoxal)

Functions: coenzyme in protein and amino acid metabolism (over 100 reactions), supports immune system, needed for RBC syntehesis Sources: red meat, liver, fish, poultry, potatoes, bananas, sunflower seeds

Zinc: Functions___ Sources___

Functions: in enzymes that regulate metabolism, cell growth, immune system health Sources: Red meats, Seafood (Oysters), Whole grains (but phytates in grains bind to zinc making it unavailable) Deficiency: Poor growth and delayed development

Vitamin E: Functions___ Sources___ (alpha-tocopherol, tocotrienol) Amount needed in diet increases with increased consumption of PUFAs (to prevent rancidity) Destroyed by heating and oxidation

Functions: major fat soluble antioxidant, protects cell membranes, body lipids, and vitamin A from free radicals Sources: Nuts and seeds, Wheat germ, whole grains, sweet potatoes, oils, margarine, salad dressing

Pantothenic Acid: Functions_ Sources_ "Panhandle" Coenzyme A

Functions: part of CoA used in energy metabolism Sources: Widespread in foods Deficiencies and toxicities are rare

Selenium: Functions___ Sources___

Functions: part of antioxidant enzyme, thyroid metabolism, immune function Sources: Organ meats, fish, seafood, meats, brazil nuts

Vitamin D: Functions___ Sources___ (Calciferol, Cholecalciferol/D3, Ergocalciferol/D2, Calcitriol) Synthesis: made in skin from cholesterol, activated in liver/kidneys

Functions: regulates blood calcium levels, increases absorption of calcium from food, may protect against cancer and MS Sources: fortified milk, fortified cereals, red meat, salmon, sardines

Molybdenum: Functions___ Sources___ (note: when added to steel it makes it harder "moly steel")

Functions: works with enzymes Sources: Peas, beans, organ meats, some breakfast cereals

Chromium: Functions___ Sources___

Functions: works with insulin to enhance glucose metabolism Sources: Mushrooms, dark chocolate, nuts, whole grains, cheese, oysters

Riboflavin Deficiency

Glossitis: inflammation of tongue Cheliosis: cracking of skin at corners of mouth and inflammation of lips

Enhance iron absorption: Heme iron___ MFP factor____ Vitamin C and acidity_____

Heme iron: easier to absorb from animals MFP factor: Meat Poultry Factor) enhances iron uptake in small intestine Vitamin C and acidity: increased acidity = increased iron uptake

Selenium Deficiency

Increases susceptibility to some infections Immune dysfunction Toxicity usually comes from supplement use and eating as few as 6 brazil nuts daily

Retinol Equilavent (RE) Vitamin A quantities on labels

International Units (IU): impercise measurement of actual quantities Milligram and micrograms: replacing IU values except some supplements Retinol Equivalent (RE): Current unit of measure of vitamin A actively related to the amount of retinol that the body will obtain from a food

Hemochromatosis Occurs in 1:250 people. 1:9 people of European descent are carriers.

Iron metabolism disorder resulting in enhanced iron absorption and accumulation of too much iron in body. Iron concentrations reach toxic levels in they body/liver (hemosiderin: insoluble stored iron in liver and red bone marrow) and it becomes deposited in the heart, pancreas, and muscles.

Name some trace minerals:

Iron, Zinc, Iodine, Selenium, Copper, Chromium, Fluoride, Molybdenum, Manganese, and more...

Hard water is a major source for:

Magnesium and Calcium

Trace mineral sources: (note that soil trace mineral concentration affect plant concentration of trace minerals)

Meat sources are absorbed better and often contain compounds that increase the efficiency of absorption of trace elements. Plant sources often contain substances which interfere with absorption; such as phytates, oxalates, and polyphenols.

Folate/Folic Acid Deficiency

Megaloblastic anemia - deficiency of RBCs due to presence of lg immatured RBCs in circulation can contribute to neural tube defects *Women of childbearing age need 400 mcg's per day Toxicity: can mask vitamin B12 deficiency

Iodine deficiency is one of the worlds most preventable causes of ______.

Mental Retardation

Niacin Deficiency

Pellagra: characterized by the "4-D's" diarrhea, dermatitis, dementia, death. Toxicity: high doses to treat high cholesterol, side effects: skin flushing, liver damage

Vitamin B12 Deficiency

Pernicious anemia + nerve damage

What interferes with iron absorption?

Phytates (fruits, vegetables, whole grains) Tannins (black tea, cola, coffee, chocolate, read wine.. decreases absorption by 50%) Fiber Oxalates (dark leafy greens) Calcium supplements Excess of zinc/magnesium Reduced stomach acidity and antacids

Sulfur

Present in some amino acids and all proteins No recommended intake No known deficiencies

Vitamin A used therapeutically

Retin-A: acne medication, used as topical cream, teratogenic Accutane: acne medication, used orally, must be used with extreme care under rigorous supervision by the physician, teratogenic Adapalene: retinoid skin treatment

WHat are the tree forms of active vitamin A? These three biologically active forms are collectively referred to as Retinoids..

Retinol: the alcohol form, supports reproduction; stored in the liver Retinal: the aldehyde form, needed for normal vision Retinoic acid: the acid form, regulates cell growth, immunity

Viamin D Deficiency

Rickets in children, osteomalacia and osteoporosis in adults Toxicity: arrhythmia, kidney damage, coma, hypercalcemia - affects heart

Vitamin C Deficiency

Scurvy - receding gums and tooth loss, brittle bones, skin problems, poor wound healing. Toxicity - may cause GI distress in high doses, can induce Hemochromatosis

High intake of these two minerals increases blood pressure.

Sodium and Chloride Long-chain saturated fatty acids also contribute to high BP.

What are the 7 Major minerals?

Sodium, Chloride, Potassium, Calcium, Phosphorus, Magnesium, Sulfur

Carotenoids

Sources: Dark green and yellow/orange vegetables and some fruits 50 of the known carotenoids can be converted to preformed vitamin A Absorption: as fat intake falls so does proviamin A absorption Toxicity is unlikely, but can occur when supplements used in megadoses

What do Binders do

They combine with minerals so the body cannot absorb the minerals. Examples: Phytates, Oxalates, and Caffeine

These four B vitamins are included in enriched and fortified breads/cereals

Thiamin, riboflavin, niacin, and folate (also included: iron)

Fate of Carotenoids:

absorbed intact and deposited into adipose tissue. broken into two molecules of retinal in the liver (90% vit A stored in liver)

Major mineral

an essential mineral nutrient found in the human body in amounts greater than 5 grams. Required at doses greater than 100mg/day.

Trace mineral

an essential mineral nutrient found in the human body in amounts less than 5 grams. Required at doses less than 100mg/day.

USP symbol or letters

assures quality on dietary supplements

Hypercarotonemia

beta carotene excess from carotine rich vegetables. This condition is harmless and disappears when carotine consumption declines.

Vitamin K Deficiency

can be caused by course of strong antibiotics increases risk of hemorrhage single dose to newborn to prevent deficiency (sterile gut) Excess can interfere with anticoagulant medications

Vitamin B12

can be stored in the body and isn't readily excreted (this is different from the other water soluble vitamins) Secreted into bile and delivered to the intestine where it's reabsorbed

Trace mineral deficiencies are rare, but one of the most common effects of deficiency is:

failure of children to grow and develop normally. (all body systems require trace minerals)

Fat malabsorption diseases (cystic fibrosis, crohn's disease, celiac disease, and certain medications) interferes with absorption of _____

fat soluble vitamins. Thus requiring vitamin supplements

Vitamin B6 Deficiency

form of anemia often seen with alcoholism, alcohol interferes with B6 metabolism Toxicity: can cause permanent nerve damage in high doses

Oxalates

found in dark leafy greens binds calcium and iron

Phytates

found in whole grains Bind calcium, iron, zinc, magnesium in certain foods.

Heme iron

found only in flesh of animals because it's derived from hemoglobin and myoglobin.

Vitamin C and other B vitamins

have limited storage in the body and excreted in urine via kidneys the diet must continuously provide these vitamins on regular basis

Vitamin E deficiency

hemolysis (rupture of RBCs) in preemies eye and spinal cord problems in adults Toxicity is rare, it increases activity of anticlotting/antiplatelet meds

Sodium and hypertension

high sodium levels may reduce the kidneys ability to remove excess water resulting in high blood pressure. High sodium intake is #2 risk factor for hypertension.

Food cooked in iron and stainless steel pans are a significant source of iron because:

iron leaches out of cookware into food especially when the food is acidic (tomatoes, vinegar)

Provitamin A a form of vitamin A found in plant sources

isn't biologically active until they are converted to one of the retinoids in the body Examples: beta carotene, alpha carotene, leutin, lycopene, zeaxanthin

Excess iron results in:

liver disease and contributes to diabetes and heart failure. Can be excreted through menstruation and blood donation.

Iodine deficiency:

low metabolism Goiter: Enlarged thyroid gland Cretinism: Mental retardation in children, occurs in fetus when pregnant woman is iodine deficient

Vitamin C, Niacin, B6 can have toxic effects in _____doses.

mega doses

Vitamin K

readily excreted from the body

Vitamin B12 needs Intrinsic Factor to be absorbed

the Intrinsic Factor is produced by the stomach. Production declines with age thus some elderly need B12 injections since there is too little intrinsic factor available to absorb oral supplements.