Nutrition Test 3

Who is at risk of a vitamin B12 deficiency?

-Causes ▪Low intake, as with vegan diets ▪Malabsorption without adequate HCl ▪Insufficient pancreatic enzymes ▪Gastric bypass -elderly -Deficiency symptoms ▪Macrocytic anemia -Due to folate deficiency ▪Pernicious anemia -Fatigue- Shortness of breath -Long-term consequence •Nerve damage (tingling and numbness in arms and legs)

Magnesium toxicity

-Consuming large amounts of supplements can cause intestinal problems. -Symptoms: Diarrhea, cramps, and nausea

On average, how much water do adult women need each day? Men?

-Eighty percent intake from beverages and 20 percent from food -Adult women: Approximately nine cups of fluid per day -Adult men: Approximately 13 cups of fluid per day

How much water is stored in muscle vs. fat?

-Fat is 10-40 % water -Muscle is 65% water

How are fat-soluble vitamins absorbed and stored? How is this different/similar to water soluble vitamins?

-Fat-soluble vitamins are generally less bioavailable than water-soluble vitamins. •All absorption takes place in the small intestine. •Absorption -Attached to proteins in foods, released in the stomach -Are absorbed in the duodenum -Packaged in chylomicrons → lymph → bloodstream-Lack of fat can lead to deficiency.•Storage -The liver is the main storage site for vitamin A; to a lesser extent for vitamins K and E. -Vitamin D is mainly stored in fat and muscle tissue. -Can build up in the body to the point of toxicity Water Soluble: -Absorbed with water and enter directly into the bloodstream -Not stored in the body-Excess intake excreted through the urine

Phosphorus

-Formation of bones and teeth (second most common mineral), Part of DNA, RNA, coenzymes, and the ATP energy molecule, Transport of lipids, Acid-base balance •Needed during metabolism -Meat, fish, poultry, eggs, cereals, yogurt, salmon, green peas -excess: Decrease in bone mass, Calcium deposits in tissues -deficiency: Muscle weakness, Bone pain

potassium toxicity

-Hyperkalemia: Too much potassium in the blood-Does not occur with food intake -Occurs with supplementation or salt substitutes -Can lead to: ▪Irregular heart beat ▪Heart damage ▪Death -Those with impaired kidneys are at risk and should consume less than the RDA.

Potassium deficiency

-Hypokalemia: Too little potassium in blood -Increased risk of hypertension, kidney stones, and loss of bone mass with moderately low intake -Caused by ▪Prolonged vomiting or diarrhea ▪Inadequate intake ▪By medication (diuretics) -Can lead to: ▪Muscle weakness and cramps ▪Irregular heart beat and paralysis

How does water and sodium affect blood pressure?

-If the body retains too much fluid, blood volume increases and blood pressure will likely rise. •Kidneys regulate blood volume and electrolyte balance •The sodium-potassium pump -Maintains normal electrolyte concentrations .•Three hormones and one enzyme control blood volume. -Hormones▪Antidiuretic hormone (ADH), also called vasopressin▪Angiotensin▪Aldosterone-Enzyme▪Renin In response to changes in blood volume and osmolality, the body takes action to maintain homeostasis and return blood pressure to normal. The hormones antidiuretic hormone and aldosterone direct the kidneys to reabsorb water and sodium. The enzyme renin increases sodium retention, and angiotensin II is a vasoconstrictor. These control mechanisms adjust to changes in dietary sodium and fluid intake to prevent hypertension.

Vitamin K deficiencies

-Infants are born with too little vitamin K .-May cause hip fracture in older men and women

Chloride

-Major anion outside the cell, Part of HCl,Participates in acid-base balance -often attached to sodium (NaCl) -Processed foods, seaweed, table salt, and rye -excess: vomiting -deficiency: Rare that symptoms occur unless related to loss of sodium

Are vitamin supplements needed for a healthy diet? Should everyone take them? How are they regulated?

-No evidence supports the use of supplements and preventing chronic diseases or cognitive decline. -Not a substitute for healthy eating -Can cause adverse side effects -Are not regulated like drugs and do not require FDA approval to be put on the market ▪Supplements can't be removed unless they have been shown to be unsafe or cause harm. -Choose supplements with the United States Pharmacopeial Convention seal (USP). •May be helpful for some individuals -Pregnant and lactating women-Older individuals who need vitamin B12-Individuals who lack dietary vitamin D or sun exposure-Individuals on low-kilocalorie diets-Strict vegetarians-Individuals with food allergies or lactose intolerance-Individuals who abuse alcohol-Individuals who are food insecure-Breast-fed infants

Vitamin K toxicity

-No known adverse effects -Individuals taking anticoagulant medications should keep vitamin K intake consistent. ▪Changes in intake can increase or decrease drug effectiveness.

Vitamin E toxicity

-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

Sulfur

-Part of keratin found in hair and skin, Formation of collagen, Participates in acid-base balance and cellular respiration All protein-containing foods such as meat, fish, poultry, eggs, legumes, nuts, and dairy Excess: May promote ulcerative colitis deficiency: none

How is healthy nutrition compromised with excessive drinking?

-Primary malnutrition: Individuals compensate for drinking by cutting out nutritious foods. -Secondary malnutrition: Occurs from alcohol interference with nutrient absorption and metabolism -people eat less to get drunker faster -Decreased secretion of digestive enzymes -Interferes with fat digestion and fat-soluble vitamin transport -Damages cells in the stomach and intestinal lining, which leads to impaired absorption of water, glucose, sodium, and vitamin

Explain the role that a healthy diet and lifestyle play in cancer risk and progression.

-Retinoids (vitamin A), vitamin D, folate, and the mineral selenium help repair DNA in the initiation stage and can stop the development of cancer by inhibiting the progression of damaged cells -Vitamins C and E and selenium may prevent cancer from spreading to nearby tissues. -Omega-3 fatty acids may help to reduce cancer cell growth. Vitamin D may inhibit the proliferation of cancer cells and stimulate cell differentiation - red meat intake and alcohol consumption raise Americans' risk for cancer. - practicing getting 30 minutes of exercise a day and eating a variety of vegetables, fruits, whole grains, and legumes can decrease cancer risks. - Some specific minerals, such as Vitamin A, Vitamin D, folate, and vitamin C should be sought out in foods as these help lower cancer risks. However, the research surrounding the roles of those minerals in cancer prevention is still limited, an overall balanced and healthy diet is the goal to aim for. -habits that can raise cancer risks are being overweight, overconsuming salty and processed food, and consuming energy-dense foods. - habits to lower cancer risks are consuming less sugary drinks and aiming for a leaner body shape.

How do we lose water? What is insensible water loss?

-The majority of fluid is excreted through the kidneys as urine (sensible water loss). -Urine production is dependent on water intake. •Water is lost through intestinal fluids in the stool. -Plant fibers can reduce excretion. -Diarrhea and vomiting can increase excretion .•Evaporated through exhalation and through the skin (insensible water loss) •Losses through sweat -Varies based on ▪Environmental factors-Temperature-Humidity-Wind-Sun's intensity-Clothing worn-Amount of physical activity

How do minerals play a role in osteoporosis?

-To achieve peak bone mass ▪Adequate intake of calcium and vitamin D ▪Omega-3 fatty acids ▪Body weight ▪Weight-bearing exercise -Adequate intake of potassium and magnesium to promote bone health -Vitamin K reduces risk of hip fractures •Bone mineral density (BMD) -Amount of minerals, in particular calcium, per volume in an individual's bone -Determines bone strength •Osteoporosis -Condition whereby the bones are porous and less dense, increasing the risk of fractures

iron deficiency anemia

-common in women of childbearing age and in children. •Iron deficiency is the most common nutrient deficiency around the world. -Hemoglobin levels decrease -Oxygen delivery to tissues diminished •Symptoms include fatigue, weakness, reduced ability to fight infection .•Populations at risk -Pregnant women -Menstruating women and teenage girls (especially those with heavy blood losses) -Preterm or low birth weight infants -Older infants and toddlers

What populations of people have a higher percentage of body water? What populations are on the lower end of the range?

-males have a higher percentage of muscle mass and a lower percentage of fat tissue than females of the same age, and therefore males have more body water. -For the same reason, muscular athletes have a higher percentage of body water than sedentary individuals. -Body water also decreases with age. A newborn averages about 73 percent of body weight as water, while an older adult only has about 45 percent

What are diuretics and how do they affect body water?

-substances that increase the production of urine Both caffeine and alcohol reduce the activity of ADH, but moderate caffeine intake does not appear to cause dehydration. Alcohol affects metabolism in a way that can lead to dehydration. Pharmaceutical diuretics are prescribed to treat hypertension but may cause electrolyte imbalances.

How can you reduce this process of vitamin breakdown in food and preserve the vitamin content?

1. Cook vegetables in a small amount of already boiling water—not cold water brought to a boil. Use any leftover cooking liquid as a soup or gravy base. 2. Don't rinse rice before cooking it or pasta after cooking it. You'll wash away watersoluble vitamins. Boiling rice in excess water (6 parts water to 1 part rice) is more effective at reducing its arsenic content and will preserve more of the vitamins. 3.Microwave or stir-fry vegetables instead of boiling or frying them. These methods reduce the amount of time vegetables are exposed to heat and therefore the loss of vitamins. 4. Store produce in a refrigerator and eat it soon after purchasing 5.Cut vegetables and fruits in larger pieces to reduce the surface area exposed to oxygen. 6.Prepare vegetables close to the time that they are going to be cooked and/or served.

What is the name of the enzyme that metabolizes alcohol?

Alcohol dehydrogenase

How much of the body is made up of water?

An average healthy adult has 45-75% water.

Calcium deficiency

Bone loss (osteoporosis), Bone fractures Hypocalcemia: Blood calcium levels below normal

Magnesium deficiency

Deficiency -Deficiencies are rare. -Symptoms: Muscle weakness, seizures, fatigue, depression, and irregular heart beats

Sodium excess

Edema •Too much sodium can contribute to: -Hypertension, especially with salt sensitivity ▪Elderly ▪People with diabetes or chronic kidney disease ▪African-Americans -Hypernatremia (excess sodium in the blood) ▪This occurs when fluids are not replenished when water is lost for vomiting or diarrhea. ▪Too much ingested NA without adequate intake. Too much sodium can also contribute to: -Calcium-deficiency osteoporosis -Fluid retention -Weight gain

In general, what are good food sources of B vitamins?

Enriched and fortified grains, leafy greens, meats, poultry, and fish fortified cereals, salmon (B12) bran flakes, asparagus, broccoli, spinach, enriched pasta (folate). chickpeas, chicken breast, banana, spinach (B6), chicken breast, turkey, cheerios, sweet potato (Niacin), peas, bagels, pretzels, pork (Thiamin).

What is the type of alcohol found in alcoholic beverages such as beer, wine, and liquor?

Ethanol: Ethyl alcohol; found in alcoholic beverages ▪Considered safe for consumption ▪Excess can be toxic, can damage the body, and can be lethal

iron deficiency

Fatigue, Microcytic anemia, Poor immune function, Growth retardation in infants

Calcium

Formation of bones and teeth, Muscle contraction, and relaxation. Blood clotting, Heart and nerve function -Lower high blood pressure -Prevent colon cancer ▪Protects the lining of the colon from damaging bile acid and cancer-promoting substances -Reduce the risk of kidney stones ▪Calcium binds to oxalates in foods. -Reduce the risk of obesity Milk and dairy products, leafy greens, broccoli, salmon,

What are antioxidants?

Group of compounds that neutralize free radicals, helping to counteract the oxidation that takes place in cells -Includes :▪Vitamin E ▪Vitamin C ▪Selenium ▪Flavonoids ▪Carotenoids

Calcium excess

Hypercalcemia: Too much calcium in the blood Constipation Impaired kidneys Calcium deposits in tissues UL: 2,500 milligrams/day

B12 deficiency anemia

Macrocytic Anemia•Fewer, abnormally large red blood cells •Contain sufficient hemoglobin •Most common cause-Folate or vitamin B12deficiency Pernicious Anemia -A form of macrocytic anemia caused by the body's inability to absorb vitamin B12 -Cause ▪Typically a lack of intrinsic factor due to gastritis or an autoimmune reaction that attacks the parietal cells of the stomach -Symptoms ▪Diarrhea or constipation, pale skin, problems concentrating, shortness of breath -Treatment ▪Intramuscular injections of vitamin B12

potassium

Major cation inside the cell, Regulates body water and blood pressure •Helps maintain fluid balance and pH balance •Helps with muscle contraction and nerve impulse conduction (maintains regular heart beat) •Helps lower high blood pressure -Causes kidneys to excrete excess sodium •Preserves calcium and phosphorus in the bones Unprocessed foods, fruits and vegetables, meat, dairy, and nuts (potato, dried apricots, yogurt)

sodium

Major cation outside the cell, Regulates body water and blood pressure •Regulates fluid balance -Electrolytes regulate the fluid volume of cells .-High sodium concentrations stimulate a need for more water. ▪Triggers the thirst mechanism -Hypothalamus tells you to drink. -Releases ADH to reduce urine excretion •Helps transport some nutrients •Preserves food and enhances flavor Processed foods, seaweed, table salt, pickles, bagels, ham

iron deficiency anemia

Microcytic Anemia •Small red blood cells that lack color •Lacks hemoglobin •Most common cause-Iron deficiency •Other causes-Vitamin B6 deficiency

Zinc excess

Nausea and vomiting, cramps, diarrhea, Loss of appetite, Headaches, Impaired immune function

Iron excess

Nausea and vomiting, diarrhea, constipation Organ damage, including the kidney and liver

Zinc deficiency

Skin rash and hair loss -Diarrhea -Loss of taste and smell -Depressed growth and development

What is the name of the system that takes over when an individual drinks too much alcohol and these enzymes can't keep up?

The microsomal ethanol oxidizing system (MEOS) ▪Used when there is too much alcohol and the liver enzymes cannot keep up -Chronic alcohol abuse increases the number of enzymes in this pathway.

How is alcohol made from a grain or fruit?

by fermentation - yeasts ferment the natural sugars, releasing ethanol and carbon dioxide -Yeast metabolizes glucose into ethanol and carbon dioxide. -Carbon dioxide bubbles off and a beverage containing alcohol is left.

major minerals

calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur

What are some signs and symptoms of dehydration?

mild: Dry lips and mouth,Thirst, Inside of mouth slightly dry, Low urine output; concentrated urine appears dark yellow Moderate: Thirst, Very dry mouth, Sunken eyes, Sunken fontanelles (the soft spots on an infant's head), Tenting (skin doesn't bounce back readily when pinched and lifted slightly) Severe: All signs of moderate dehydration. Rapid and weak pulse. Cold hands and feet. Rapid breathing. Blue lips. Lethargic, comatose

Vitamin E deficiency

rare

What are some good food sources of vitamin C?

red pepper, green pepper, broccoli, strawberries, grapefruit, oranges,

Who needs to make sure they have enough folate in their diet?

women of childbearing age

Vitamin D toxicity

•A high intake can cause loss of appetite, nausea, vomiting, and constipation .•Overuse of supplements may lead to hypervitaminosis D .•Hypercalcemia -Can cause damaging calcium deposits in kidneys, lungs, blood vessels, and heart -Can affect the nervous system and cause severe depression •Too-high levels are rarely caused by food intake or overexposure to the sun.

Magnesium

•About 60% is found in bones, 25% in muscles, and the remainder in various cells. Participates as a cofactor in many biochemical reactions including muscle contraction and nerve conduction •Needed for metabolism -300 enzymatic reactions in the body •Needed for the synthesis of DNA, RNA, and body proteins •Needed for bone metabolism and cell membrane synthesis •Helps muscles and nerves function properly •Helps lower blood pressure •May help decrease the risk of type 2 diabetes Green leafy vegetables, whole grains, nuts, legumes, dairy, and fruits, almonds, brown rice, spinach

Vitamin E

•Acts as a powerful antioxidant-Protects cell membranes; prevents oxidation of LDL cholesterol •Acts as an anticoagulant, inhibiting formation of harmful clots inside bloodstream •No evidence supporting a role in prevention of cancer or other diseases has been conclusively identified. Food Sources: sunflower oil, almonds, where germ, Avocado, broccoli

Where is alcohol absorbed? What slows it's absorption?

•Alcohol is absorbed in the stomach and small intestine. -Does not require digestion ▪20% absorbed by simple diffusion through the gastric mucosa in the stomach. ▪75% is absorbed through the duodenum of the small intestine. -A partially full or full stomach keeps alcohol away from the stomach lining. -Fat slows peristalsis. -Carbohydrate slows absorption through the stomach lining.

What are short term health consequences of excess alcohol?

•Alcohol poisoning-Results when the BAC is so high that basic physiological functions are depressed. •Unintentional injuries-Each year, nearly 600,000 college-aged students are unintentionally injured due to drinking.-Numerous instances of sexual abuse, unsafe sex, suicide attempts, drunk driving, and property damage also occur due to alcohol consumption. •Sleep disruption •Alcohol causes hangovers. -A hangover begins within hours of the last drink as BAC begins to drop. -Symptoms can last up to 24 hours after alcohol has left the blood.-Alcohol causes symptoms of hangovers.

Where do we get water from?

•Beverages are the largest source. •All foods contain some water. -Fruits and vegetables contain the most. -Grains contain the least. •Metabolism -Water generated during metabolism is metabolic water. •These sources contribute to an average daily intake of 2,550 milliliter (about 2 quarts).

How do minerals vary in their bioavailability?

•Bioavailability: Degree to which a nutrient from food is absorbed and utilized in the body -Nutritional status affects absorption. -Amount of competing minerals in the intestinal tract also affects absorption .-Binders can reduce bioavailability. ▪Phytates, oxalates, and polyphenols -Nutrients can improve bioavailability. ▪Vitamin C enhances iron absorption. ▪Vitamin D enhances calcium absorption .▪Animal protein enhances zinc absorption.

Vitamin D

•Called the "sunshine vitamin" -bone growth -may prevent some cancers -reduces the risk of autoimmune disorders -may reduce diabetes risk -may regulate blood pressure sources: -sun -swordfish -salmon -fortified milk and cereal

Chromium

•Chromium helps insulin in the body. -Increases insulin effectiveness in cells -May improve insulin's effects on metabolism and storage of energy -yielding nutrients -May improve blood glucose levels in individuals with diabetes mellitus or prediabetes •May prevent or improve metabolic syndrome •Chromium does not improve weight or body composition. broccoli, grape juice

Vitamin A deficiency

•Chronic vitamin A deficiency causes night blindness .•Prolonged vitamin A deficiency leads to xerophthalmia .-Leading cause of preventable blindness in children, mostly in developing countries •Deficiency can lead to keratinization of epithelial tissues. -Epithelial cells don't secrete mucus. -Cells are unable to function properly, promoting infection.

Do vitamins and antioxidants reduce the risk of cancer?

•Consuming a plant based diet may modestly reduce cancer risk. •Some specific vitamins and minerals may help lower cancer risk .-Retinoids -Vitamins C, E and D -Folate-Selenium-Omega-3 fatty acids

Iodine deficiency

•Deficiency -Simple goiter: Enlarged thyroid gland -Secondary goiter ▪Goitrogens: Substances in food that reduce the use of iodine by the thyroid gland, resulting in goiter -Rutabagas, cabbage, soybeans, and peanuts •Deficiency -During pregnancy ▪Damage to the brain of the developing baby -Cretinism (congenital hypothyroidism) ▪Abnormal sexual development ▪Mental retardation ▪Dwarfism

What medical condition does the DASH diet help improve? What are the nutrients that are recommended (to increase or decrease)? What foods does this diet recommend?

•Dietary Approaches to Stop Hypertension (DASH) Diet -low in saturated fat and sweets. -High in low-fat dairy products, fruits, legumes and other vegetables, low-fat or nonfat dairy products, fish, lean meats, whole grains, and plant oils. -Individuals who follow the diet experienced a significant reduction in blood pressure. -Lowering the amount of sodium consumed in the DASH diet lowers blood pressure more

Excess Vitamin A

•Excessive amounts of vitamin A can accumulate to toxic levels. -Toxic levels occur by taking supplements, not with food intake. -Hypervitaminosis A can lead to liver damage and even death.• -During pregnancy can cause birth defects in the face, skull, and CNS of the child -Can potentially result in osteoporosis and bone fractures in adults

What are some of the benefits of fortified foods? Risks?

•Fortified foods: Voluntary addition of nutrients by manufacturers to: -Enhance the nutrient quality of food -Prevent or correct dietary deficiencies -Ensure adequate intake for some individuals •Enrichment is a form of fortification. •Fortification can contribute to health risks. -Lead to vitamin excess -Displace nutrient-rich foods

nonheme iron

•Found in plant foods -Grains, vegetables, enriched breads, and fortified cereals -Eighty percent of iron consumed in foods

zinc

•Helps wounds heal •Needed for DNA and RNA synthesis -Turns genes on and off •Keeps the immune system healthy -May reduce the duration of the common cold -Acts as an antioxidant •Improves taste perception •May prevent age-related macular degeneration Seafood, meat, whole grains, oysters, total cereal

Long term consequences of excess alcohol?

•Impaired digestion, absorption, and nutrient metabolism •Malnutrition, Wernicke-Korsakoff syndrome (Mental confusion and uncontrolled muscle movement), and weight gain •Alcohol can interact with hormones. •Alcohol can cause liver disease. •Alcohol and depression •Alcohol and cardiovascular disease •Alcohol contributes to cancer risk. •Alcohol can put a pregnancy at risk.

What are functions of water

•Maintains body temperature -Absorbs and releases heat generated by the body •Lubricant for -Joints, sensitive eye tissues, mouth, and intestinal tract •Provides a protective cushion -Bathes certain organs with fluid -During pregnancy the fetus is surrounded by watery amniotic fluid. •Provides structure to cells •Participates in hydrolysis and condensation reactions •Plays a role in acid-base balance •Water is a polar molecule. •Universal solvent: Liquid in which substances dissolve •Helps transport dissolved nutrients and other substances throughout the body

What are the differences between major and trace minerals?

•Major minerals (macrominerals) -Need to consume more than 100 milligrams per day -At least 5 grams of the mineral in the body •Trace minerals (microminerals) -Need to consume less than 20 milligrams per day -The body contains less than 5 grams total.

What are some of the functions of minerals?

•Minerals work together to perform important functions in the body. -Fluid and electrolyte balance -Blood formation -Building healthy bones -Maintaining a healthy immune system •Minerals maintain fluid balance. •The body maintains tight control over mineral balance. •Minerals participate as cofactors -Cofactor: Substance that binds to an enzyme to help catalyze a reaction -Minerals serve as cofactors in:▪Antioxidant systems▪Energy production▪Muscle contraction▪Nerve transmission •Minerals make up bones and teeth. ( ▪Major minerals-Calcium, phosphorus, and magnesium▪Trace mineral-Fluoride)

According to the dietary guidelines, what is moderate drinking?

•Moderate drinking is the amount of alcohol that puts individuals at the lowest risk for alcohol-related problems. -Latest Dietary Guidelines forAmericans recommendations ▪Males: Up to 2 drinks per day ▪Females: Up to 1 drink per day

Iron

•Most abundant mineral on Earth and the most abundant trace mineral in the body Major component of hemoglobin and myoglobin; carries oxygen and carbon dioxide, Part of cytochromes. Enhances immune system, energy metabolism, brain function Meat, fish, poultry, enriched and fortified breads and cereal

heme iron

•Part of hemoglobin and myoglobin and part of cytochromes •Found in animal foods -Meat, poultry, fish

Vitamin A

•Participates in: -Vision -Protein synthesis and cell differentiation -Reproduction -Bone health -A healthy immune system •May help fight cancer -Carotenoids are antioxidants. Food Source: pumpkin, sweet potato, liver, mango, carrots (orange foods)

sodium deficiency

•Rarein healthy individuals. •Individuals who consume too much water in a short period of time can get hyponatremia. -Common in endurance athletes and military trainees -Symptoms ▪Headache, muscle weakness, fatigue, and seizures ▪Can cause death •Occurs with diuretic use

Vitamin D deficiencies

•Rickets: Vitamin D deficiency disease in children -Bones aren't adequately mineralized with calcium and phosphorus, causing them to weaken, leading to bowed legs •Other vitamin D deficiency disorders -Osteomalacia: Adult equivalent of rickets -Osteoporosis: Condition where bones don't mineralize properly -Muscle and bone weakness and pain

Selenium

•Selenium is required by the thyroid. -Regulates thyroid hormones •Plays an antioxidant role and may help fight cancer -Protects cells from free radical damage -May reduce death from lung, colon, and prostate cancer ▪Slows growth of tumors Brazil nuts, tuna

How many water-soluble vitamins are there? What are they?

•There are 9 water-soluble vitamins. -Vitamin C -8 B-complex vitamins ▪Initially thought to be one vitamin; years of research uncovered it was several substances :-Thiamin -Riboflavin -Niacin -Vitamin B6 -Folate -Vitamin B12 -Pantothenic acid -Biotin

Vitamin K

•Three forms of vitamin K :-One found in green plants.-Another is synthesized by intestinal bacteria.-A third is the synthetic form. Promotes blood clotting -Involved in synthesizing four blood-clotting factors •Promotes strong bones Food sources: kale, collards, Swiss chard, spinach, broccoli, margarine

Iodine

•Thyroid gland traps iodide and uses it to make the hormone thyroxine (T4) which can be converted to triiodothyronine (T3) •Thyroid hormones help regulate:-Metabolic rate-Reproduction-Energy production in the TCA cycle-Nerve, muscle, and heart function Iodized salt,seafood, dairy products

Iodine excess

•Toxicity -Impairs thyroid function and reduces the synthesis and release of thyroxine

What can affect the amount of a vitamin found in food? (e.g., heat, oxygen)

•Water -Most water-soluble vitamins •Changes in pH-Thiamin and vitamin C •Heat-Most water-soluble vitamins, especially vitamin C •Vegetables and fruits begin to lose their vitamins almost immediately after being harvested, and some preparation and storage methods can accelerate vitamin loss .•Fat-soluble vitamins tend to be more stable than water-soluble vitamins •Exposure to oxygen -Water-soluble vitamins-Vitamins A, E, and K •Exposure to ultraviolet ligh t-Riboflavin-Beta-carotene and vitamin C

How much is one standard serving of wine vs. beer vs. liquor?

▪12 ounces of beer ▪5 ounces of wine ▪1.5 ounces of liquor

What is the definition of binge drinking? What are the risks associated with binge drinking.

▪Definition -Males: 5+ drinks in a short time -Female: 4+ drinks in a short time ▪Associated with injuries, unsafe sexual practices, sexual assaults, aggression, hypertension, heart attack, suicide, homicide, and child abuse ▪Can result in blackouts ▪Can result in alcohol poisoning

What are the fat-soluble vitamins?

▪Vitamin A ▪Vitamin D ▪Vitamin E ▪Vitamin K