Nutrition test 3 study!!

Which vitamin deficiency: Rickets (bowed legs) and Osteomalacia ("soft" bones)

D

Which vitamin food sources: fortified milk and cereal salmon, tuna

D

Which vitamin toxicity: calcification of soft tissues and elevated blood calcium

D

Vitamins

Essential organic (carbon-containing) substances needed in small amounts in the diet for normal function, growth, and maintenance of the body Essential vitamins--we all require them, but in varying amounts - they cannot be synthesized in the human body or produced in sufficient amounts --EXCEPT Vitamin A: we can synthesize from certain pigments in plants --EXCEPT Vitamin D: synthesized in the body if the skin is exposed to adequate sunlight --EXCEPT Niacin: synthesized from the amino acid tryptophan --EXCEPT Vitamin K: synthesized to some extent by the bacteria in the intestinal tract Two classes based on solubility: --fat-soluble vitamins (A, D, E, K) --water-soluble vitamins (B Vitamins-- thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate, and vitamin B-12, and Vitamin C) Synthetic vitamins: Vitamins isolated from foods or synthesized in the laboratory are the same chemical compounds and work equally well in the body Natural vitamins: natural form of vitamins-isolated from foods and are, with few exceptions, no different than those labeled synthetic

Magnesium Major functions : Major food sources: U.S. populations at risk for deficiency and excess:

Major functions : --nerve and heart function and aids in many enzyme reactions --most of the magnesium in the body is found in bones--> structural role to help provide rigidity and acts as a storage site drawn upon by other tissues when dietary intake is inadequate to meet the body's needs --relates to bone health is that magnesium is required for the synthesis of vitamin D in the liver --relax muscles after contraction --promotes resistance to tooth decay by stabilizing calcium in tooth enamel --many energy-yielding compounds in cells require magnesium to function properly --enzyme function --synthesis of DNA and protein --decreasing blood pressure by dilating arteries and preventing heart abnormalities Major food sources: **vegetables (spinach, okra, sweet potato) **grains (cereal) *dairy (yogurt, soy milk) *protein (peanut butter, navy beans) *fruit (banana) --found in the plant pigment chlorophyll --plant products, such as spinach, whole grains (such as wheat bran), beans, nuts, seeds, and broccoli --Animal products (e.g., milk and meats) and chocolate supply some magnesium, although not as much as foods of plant origin --hard tap water and coffee (espresso, not brewed) --Nutrient-nutrient interactions can reduce magnesium absorption U.S. populations at risk for toxicity: --UL for magnesium intake is 350 milligrams per day, based on the risk of developing diarrhea. --Food sources are not known to cause toxicity --Magnesium toxicity especially occurs in people who have kidney failure or who overuse over-the-counter medications that contain magnesium, such as certain antacids and laxatives (e.g., milk of magnesia) --Older people are at particular risk, as kidney function may be compromised U.S. populations at risk for deficiency: --The adult RDA for magnesium (see margin) is based on the amount needed to offset daily losses --many of us need to improve our intakes of magnesium-rich foods, such as whole grain breads and cereals --deficiency develops very slowly --people with abnormal kidney function, whether as a result of kidney disease or as a side effect of certain diuretics --Alcohol use disorders- because dietary intake may be poor and because alcohol increases magnesium excretion in the urine--> The disorientation and weakness associated with alcohol use disorders closely resemble the behavior of people with low blood magnesium --people with malabsorptive diseases (e.g., Crohn's disease), heavy perspiration, or prolonged bouts of diarrhea or vomiting --low blood magnesium causes an irregular heartbeat, sometimes accompanied by weakness, muscle pain, disorientation, and seizures, disrupts the hormonal regulation of blood calcium by parathyroid hormone and affects the activity of vitamin D.

Benefits of fitness Guidelines for physical activity

Strengthens bones and joints Improves blood pressure, lipids, glucose, and other markers of health Increases cardiovascular function Improved heart health Controls and maintains healthy weight (both by raising resting energy expenditure and by increasing overall energy expenditure) Increases muscle mass and strength Improves gastrointestinal health Improves sleep patterns Improves quality of life Improves cognitive health and reduces dementia Reduces cancer risk Improves immune function Improves flexibility, balance, and gait Reduces stress, fatigue, and pain Improves mental health Improved ability to mobilize fat as a source of energy Physical activity: --Physical activity refers to any movement of skeletal muscles that requires energy --Exercise specifically refers to those physical activities that are planned, repetitive, and intended to improve physical fitness Guidelines for Physical activity: --For substantial health benefits, adults should do at least 150 minutes (2 1/2 hours) per week of moderate-intensity, or 75 minutes (1 1/4 hours) per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity --Activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week --For additional and more extensive health benefits, adults should increase their physical activity to 300 minutes (5 hours) per week of moderate-intensity, or 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity --Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week. 1) assess your current level of fitness --Men aged 40 years or older and women aged 50 years or older, anyone who has been inactive for many years, or those who have an existing health problem should discuss their fitness goals with their primary care provider before increasing activity 2) set a goal --Measurable, attainable, and realistic goals provide focus and motivation for any endeavor 3) plan your program --a balanced fitness program will include three key types of activities: aerobic exercise, strength training, and flexibility. Example of a well rounded fitness program: --aerobic: 5 days per week, 20-60 min per day --muscular fitness: 2-3 days per week, 1-3 sets of 8-12 reps of 8-10 different exercises --flexibility: 2-3 days per week, 2-4 reps of 8-10 different exercises, held for 15-30 seconds each Benefits of each kind of exercise: --Aerobics: Enhance heart and lung function --Muscular fitness: encompass strength, endurance, and power, provide further reductions in risks for cardiovascular diseases, osteoporosis, and type 2 diabetes. --Flexibility: enhance balance and stability, reduce risks of falls and injuries, prevent injury or muscle soreness from other areas of exercise --Warm up and cool down--> -warms up your muscles so that muscle filaments slide over one another more easily, which increases range of motion and flexibility, and decreases the risk of injury -lowers cardiovascular risks, particularly among people who are not accustomed to regular exercise -reduce the dizziness or light-headedness that can occur with an abrupt end to a vigorous workout

Vitamins: Blood Health:

Vitamin B-6, B-12 Folate Vitamin K

Vitamins: Bone Health:

Vitamins C, D, K

fat-soluble vitamins:

Vitamins that dissolve in fat Vitamin A (preformed and provitamin A) Vitamin D (calciferol) Vitamin E Vitamin K

Which vitamin food sources: veggies citrus fruits

folate

Which mineral function: thyroid hormone

iodine

Which mineral deficiency: anemia fatigue difficulty concentrating

iron

Which mineral food sources: nuts legumes green veggies whole grains dark chocolate

magnesium

Which mineral function: cofactor for enzymes

magnesium

Which mineral food sources: fruits and veggies dairy products

potassium

Which mineral function: regulate gene expression

zinc

Which vitamin food sources: Orange fruits and vegetables Green leafy vegetables Fortified milk

A

Optimal and hypertension blood pressure values Dietary and lifestyle factors that are helpful or harmful towards hypertension risk

Blood pressure is expressed by two numbers (The higher number represents systolic blood pressure, the pressure in the arteries when the heart muscle is contracting and pumping blood into the arteries): --Systolic pressure (Optimal systolic blood pressure is 120 mmHg or less) --Diastolic blood pressure, or the artery pressure when the heart is relaxed (Optimal diastolic blood pressure is 80 mmHg or less) --Elevations in both systolic and diastolic blood pressure are strong predictors of disease Hypertension is defined as: --sustained systolic pressure > 139 mmHg --or diastolic blood pressure > 89 mmHg "silent disorder"--> it usually does not cause symptoms Causes: --Most cases of hypertension (about 95%) have no clear-cut cause (Primary or Essential hypertension) --Kidney disease, sleep-disordered breathing (sleep apnea), and other causes often lead to a few cases (secondary hypertension) --African-Americans and Asian Americans are more likely than Caucasians to develop hypertension and to do so earlier in life --Lifestyle factors contributing to the development of hypertension: -being overweight and inactive -Smoking and elevated blood lipoproteins -alcohol -sodium --family history of hypertension, especially if both parents have (or had) the problem --aging: blood pressure can increase as a person ages--> some increase is caused by atherosclerosis Prevention/treatment: --lose excess weight --adopt a DASH eating plan (lower-fat diet rich in vegetables, fruits, and low-fat dairy foods) --exercise daily --limit sodium --limit alcohol --be diagnosed and treated as soon as possible, as the condition generally progresses to a more serious stage over time and even resists therapy if it persists for years --reduce salt and sodium consumption to limit the risk of developing hypertension later in life ----Minerals such as calcium, potassium, and magnesium --consume a diet rich in fruits, vegetables, and vitamin C --diet low in salt and rich in low-fat and fat-free dairy products, fruits, vegetables, whole grains, and some nuts --Blood pressure needs to be controlled mainly to prevent cardiovascular disease, kidney disease, strokes and related declines in brain function, poor blood circulation in the legs, problems with vision, and sudden death (conditions likely to be found in people with hypertension) --those with hypertension should lower blood pressure through diet and lifestyle changes before resorting to blood pressure medications --medications: -Diuretics, or "water pills," (work to reduce blood volume (and therefore blood pressure) by increasing fluid output in the urine) -Other medications act by slowing heart rate or by causing relaxation of the small muscles lining the blood vessels -A combination of two or more medications is commonly required to treat hypertension that does not respond to diet and lifestyle therapy.

Vitamin that helps with collagen synthesis

C

Which vitamin deficiency: Scurvy (easy bruising and pinpoint hemorrhages)

C

Which vitamin food sources: colorful fruits and veggies

C

Which mineral function: blood pressure regulation blood clotting muscle contraction bone growth

Calcium

Vitamin that maintains blood calcium levels

D

How the body derives energy from fat, carbohydrate, and protein How the body adjusts the fuel mix for different conditions of intensity, duration, and training.

For contraction of muscle cells, body cells must first convert food energy (i.e., calories) to adenosine triphosphate (ATP) Using the energy obtained from food, cells make ATP from its breakdown product adenosine diphosphate (ADP) and a phosphate group (abbreviated Pi) Conversely, to release energy from ATP, cells partially break the compound down into ADP and Pi The released energy is used for many cell functions --ATP is the immediate source of energy for body functions Fuel mix for different conditions of intensity, duration, and training: Deriving energy from fat: --Aerobic --Exercise lasting more than a few minutes; greater amounts are used at lower intensities --Long-distance running or cycling; much of the fuel used in a 30-minute brisk walk is fat Deriving energy from carbs (simple sugar glucose maintained by the breakdown of liver glycogen): 1) Aerobic: --Exercise lasting 2 minutes to several hours; the higher the intensity, the greater the use --Basketball, swimming, jogging, power walking 2) Anaerobic: --High-intensity exercise, especially lasting 30 seconds to 2 minutes --200-yard (about 200-meter) sprint Deriving energy from protein: --Aerobic --Low amount used during all exercise; slightly more in endurance exercise, especially when carbohydrate fuel is depleted --Long-distance running The only fast-paced (anaerobic) fuel we eat is carbohydrate Slow and steady (aerobic) activity uses fat in addition to carbohydrate --carb use goes up as intensity goes up --fat use goes up as intensity goes down --protein stays the same (low) Anaerobic Metabolism--> --provides most of the energy needed for events that require a quick burst of energy, ranging from about 30 seconds to 2 minutes -glucose is stored as glycogen in the liver and muscle cells -blood glucose is maintained by the breakdown of liver glycogen -breakdown of glycogen stored in a specific muscle also helps meet the carbohydrate demand of that muscle, but the actual amount of glycogen stored in muscle is limited -oxygen supply in the muscle is limited -glucose is broken down into a three-carbon compound called pyruvic acid -pyruvic acid accumulates in the muscle and is then converted to lactic acid -Before long, muscle cells release the accumulating lactic acid into the bloodstream -The liver (and the kidneys, to some extent) takes up the lactic acid and resynthesizes it into glucose -Glucose can then reenter the bloodstream, where it is available for cell uptake and breakdown -good for activities --Disadvantages--> -(1) the high rate of ATP production cannot be sustained for long periods -(2) the rapid accumulation of lactic acid increases the acidity of the muscle. Aerobic Metabolism--> --Aerobic glucose breakdown makes a major energy contribution to activities that last anywhere from 2 minutes to several hours -If plenty of oxygen is available in the muscle (aerobic conditions), such as when the exercise is of low to moderate intensity, the bulk of the three-carbon pyruvic acid is shuttled to the mitochondria of the cell, where it is fully metabolized into carbon dioxide (CO2) and water (H2O) -breakdown of glucose yields approximately 95% of the ATP made from complete glucose metabolism -supplies more ATP than the anaerobic process, but it releases the energy more slowly -slower rate of aerobic energy supply can be sustained for hours--> one reason is that the products are carbon dioxide and water, not lactic acid Fat--> --Fat is an advantageous fuel for muscles: we generally have plenty of it stored, and it is a concentrated source of energy--> For a given weight of fuel, fat supplies more than twice as much energy as carbohydrate does --The ability of muscles to use fat for fuel depends on the intensity of exercise: -during intense, brief exercise, muscles may not be able to use much fat--> The reason for this is that some of the steps involved in fat breakdown cannot occur fast enough to meet the ATP demands of short-duration, high-intensity exercise -fat becomes a progressively more important energy source as duration increases, especially when exercise remains at a low or moderate (aerobic) rate for more than 20 minute--> For lengthy activities at a moderate pace (e.g., hiking) or even sitting at a desk for 8 hours a day, fat supplies about 70% to 90% of the energy required Protein--> --Although amino acids derived from protein can be used to fuel muscles, their contribution is relatively small, compared with that of carbohydrate and fat--> reserved for building and repairing body tissues and for synthesizing important enzymes, hormones, and transporters --During endurance exercise, proteins can contribute importantly to energy needs, perhaps as much as 10%, especially as glycogen stores in the muscle are exhausted -Most of the energy supplied from protein comes from metabolism of the branched-chain amino acids: leucine, isoleucine, and valine. Phosphocreatine (PCr), another high-energy compound, is used to resupply ATP as soon as ATP stored in muscle cells begins to be used.

Which vitamin food sources: leafy green veggies

K

Which vitamin toxicity: opposes anticlotting meds

K

Iron Major functions : Major food sources: Main factors that affect the absorption: Main symptoms of a deficiency: U.S. populations at risk for deficiency: U.S. populations at risk for toxicity:

Major functions : --part of the hemoglobin in red blood cells and myoglobin in muscle cells --Hemoglobin molecules in red blood cells transport oxygen (O2) from the lungs to cells and then transport carbon dioxide (CO2) from cells to the lungs for excretion --used as part of many enzymes, some proteins, and compounds that cells use in energy production --needed for brain and immune function, drug detoxification in the liver, and synthesis of collagen for bone health Major food sources: ***protein (oysters, kidney beans, sirloin steak) **vegetables (spinach, parsley, baked potato) *fruits (prune juice, raisins) **grains (enriched cereal, flour tortilla, whole wheat bread) *dairy (soy milk) --Animal sources --ready-to-eat breakfast cereals, beans, and animal products --added to flour during the enrichment process --peas and legumes, but the absorption of nonheme iron found in these products is relatively low --Milk and eggs are poor sources of iron Main factors that affect the absorption: (1) the person's iron status (2) its form in food (3) the acidity of the GI tract (4) other dietary components consumed with iron-containing foods --Most important factor influencing iron absorption is body need--> -Iron needs are increased during pregnancy and growth -At high altitudes, the lower oxygen concentration of the air causes an increase in the hemoglobin concentration of blood and thus an increase in iron needs --Tight control of absorption--> -When iron stores are inadequate or needs are high due to growth or pregnancy, the main protein that carries iron (transferrin) more readily binds iron, shifting it from intestinal cells into the bloodstream--> Absorption efficiency in times of need can be as high as 50%, but if iron stores are adequate and the iron-binding protein in the blood is fully saturated with iron, absorption from the intestinal cells is minimal—as low as 2% - The iron remains in the intestinal cells, and it will be excreted in the feces when those intestinal cells slough off, which occurs every 5 to 6 days. --Form of iron in the food--> -Heme iron, derived from hemoglobin and myoglobin, comprises 40% of the iron in meat, fish, and poultry (MFP)--> almost nothing affects its absorption -Nonheme iron is subject to many conditions that can either enhance or inhibit its absorption--> Nonheme iron 100% of the iron found in dairy, eggs, fruit, vegetables, grains, fortified foods, and supplements -Because most of our dietary iron is nonheme iron, our overall dietary iron absorption is 5% to 15%. -Nonheme enhancers: Vitamin C (ex. marinara sauce on spaghetti noodles) and MFP meat protein (meat, fish, poultry--ex. tuna on crackers) -Nonheme inhibitors: Tannins (found in tea, not herbal teas), Oxalates (spinach, rhubarb, and chard), Phytates (whole grains, bran, and soybean), megadoses of zinc, calcium, or copper --Acidity: an acidic environment solubilizes iron and keeps it in a form that can be readily absorbed. Therefore, any medication or health condition that lowers acid production of the stomach can decrease iron absorption (medications that control heartburn or ulcers can impair iron absorption) ----Except for bleeding associated with menstruation, injury, or childbirth, body loss of iron is minimal --Approximately 90% is recovered and reused every day Main symptoms of a deficiency: --concentration of hemoglobin in red blood cells decreases --iron-deficiency anemia--> hemoglobin and hematocrit fall so low that the amount of oxygen carried in the bloodstream is decreased 3 stages--> -Stage 1: Iron stores become depleted, but no physiological impairment is observed. -Stage 2: The amount of iron in transferrin is depleted; some physiological impairment occurs. Heme production is decreased, and activities of enzymes that require iron as a cofactor are limited. -Stage 3 (iron-deficiency anemia): Red blood cells are small (microcytic), pale (hypochromic), and reduced in number; oxygen-carrying capacity of red blood cells declines. --lack of oxygen getting to the tissues --pale skin, fatigue upon exertion, poor temperature regulation (always cold, especially toes and fingers), loss of appetite, and apathy --decrease learning ability, attention span, work performance, and immune status even before a person is anemic --Children with chronic anemia have abnormal cognitive development. --many more North Americans have an iron deficiency without anemia (stages 1 or 2) than have iron-deficiency anemia (stage 3)--> they have no stores to draw from in times of pregnancy or illness, and basic functioning may be marginally impaired (too little energy to perform everyday tasks in an efficient manner or difficulties staying mentally alert) U.S. populations at risk for deficiency: --10% of North Americans in high risk categories have iron-deficiency anemia --Growth—with accompanying expansion of blood volume and muscle mass—increases iron needs, making it difficult to consume enough iron --appears most often in infancy, the preschool years, and at puberty for both males and females -A common cause of iron-deficiency anemia in children is high consumption of milk coupled with insufficient meat intake --Women are vulnerable during childbearing years due to menstrual blood loss --pregnant women because blood volume expands during pregnancy and extra iron is needed to synthesize red blood cells for the mother and the fetus --adult men is usually caused by blood loss from ulcers, colon cancer, or hemorrhoids --Athletes can have increased iron requirements due to increased blood loss in feces and urine and chronic lysis of red blood cells in the feet due to the trauma of running --as people age, gastric acid secretion may decline, leading to medication use--> puts older adults at risk for iron-deficiency anemia. --Vegans are particularly susceptible to iron-deficiency anemia because of their lack of dietary heme iron. --To cure iron-deficiency anemia, a person needs to take iron supplements and find the cause so that the anemia does not reoccur --Changes in the dietary pattern may prevent iron-deficiency anemia, but supplemental iron is the only reliable cure once it has developed--> Supplements must be taken for 3 to 6 months or perhaps longer U.S. populations at risk for toxicity: --too much iron in the body is also extremely damaging --can accumulate in organs and promote oxidative damage. --To avoid toxicity, iron absorption from the small intestine is tightly regulated.

Food intake recommendations for athletes, including pre-game meals.

Maximize Glycogen stores before the event: --Carbohydrate loading--beneficial for long distance/endurance activities --In one possible regimen, during the week prior to the event, the athlete gradually reduces the intensity and duration of exercise (tapering) while simultaneously increasing the percentage of total calories supplied by carbohydrates -Shorter carbohydrate-loading regimens (e.g., 1 or 2 days before an event) may also be effective. Pre-Event Meals: -should be eaten 1 to 4 hours before an endurance event to top off muscle and liver glycogen stores, prevent hunger during the event, and provide extra fluid -should consist primarily of carbohydrate, contain moderate fat or fiber, and include high-quality protein -The longer the period before an event, the larger the meal can be (more time available for digestion) -Within 1 hour before an event--> blended or liquid to promote more rapid stomach emptying -Carbohydrate-rich food choices for a pre-event meal include--> spaghetti, muffins, bagels, pancakes with fresh fruit topping, oatmeal with fruit, a baked potato topped with a small amount of low-fat cheese, toasted bread with jam, bananas, or low-sugar breakfast cereals with reduced-fat milk -Fiber foods--> can be eaten the previous day to help empty the colon before an event, but they should not be eaten the night before or on the morning of the event -Avoid--> fatty or fried foods, such as sausage, bacon, sauces, and gravies. Some foods (e.g., dairy products) may cause gastrointestinal upset. Fat Adaptation: --high-carbohydrate diets, especially those with many simple sugars and refined grains, boost insulin secretion, which inhibits the breakdown of fat --by lowering carbohydrates and increasing the fat content of the diet, the cells will adapt to greater use of fat for fuel --If the athlete uses more fat for fuel during an endurance event, muscle glycogen might be spared, so that those stored carbohydrates would be available for a burst of speed at the end of the race --not enough research evidence to support a recommendation for high-fat diets for athletes right now Replenish Fuel During the Event: --During short events (e.g., 30 minutes or so)--> -carbohydrate intake during exercise is not as important because the muscles do not take up much blood glucose during short-term exercise, relying instead primarily on their glycogen stores for fuel --Endurance events--> -consume 30 to 60 grams of carbohydrate per hour -sports drinks are a good source of carbohydrate calories during continuous endurance events--> supply the necessary fluid, electrolytes, and carbohydrates to keep an athlete performing at his or her best in endurance or ultra-endurance events ***Any carbohydrate-containing food must be accompanied by fluid to ensure adequate hydration After Exercise, Replenish Glycogen and Fluid: --To rapidly restore glycogen stores, carbohydrate-rich foods should be consumed within 30 minutes after continuous (endurance) exercise--> -Immediately after exercise is when glycogen synthesis is greatest because the muscles are insulin-sensitive at this point -This process should then be repeated every 2 hours for the next 4 to 6 hours --Foods such as fruit, fruit juice, bread, or a sports drink contribute to rapid restoration of glycogen stores --An appropriate amount of high-quality protein during recovery can be helpful for stimulating glycogen synthesis and repairing damaged muscle tissue--> --Fluid and electrolyte (i.e., sodium and potassium) intake is another essential component of recovery for an endurance athlete, especially if two workouts a day are performed or if the environment is hot and humid Other: --Before and During Strength and Power Training, Focus on Calories, Carbohydrates, and Fluids --After Strength and Power Activities, Consuming Carbohydrates and Protein Promotes Recovery

Which vitamin deficiency: Pellagra (3 D's--diarrhea, dermatitis, dementia, death)

Niacin

Which vitamin toxicity: flushing

Niacin

Vitamin A functions:

Night vision Maintain epithelial cells Gene expression Immune function Antioxidant

Vitamin Toxicity

Overall, vitamins are unlikely to cause toxic effects unless taken in supplement (pill) form.

Which vitamin deficiency: Cheilosis (cracking in corners of the mouth)

Riboflavin

Which vitamin deficiency: Beriberi

Thiamin

Vitamins: Brain Health:

Thiamin Riboflavin Niacin Vitamins B-6, B-12 Folate Vitamins C, D, E

Fat-soluble vitamins deficiency symptoms:

Vitamin A (preformed and provitamin A): --night blindness --Xerophthalmia --inadequate growth --dry skin --inadequate immune function Vitamin D (calciferol): --Rickets in children --Osteomalacia in adults --delayed growth --reduced immunity Vitamin E: --Hemolysis of red blood cells --nerve damage --anemia Vitamin K: --hemorrhage --fractures

Vitamins: body defenses:

Vitamins A, C, D, E, and Carotenoids

Which mineral deficiency: osteoporosis

calcium

Which mineral food sources: dairy products

calcium

Which mineral toxicity: Kidney stones constipation decrease absorption of other minerals such as iron

calcium

Which mineral deficiency: dental caries

fluoride

Which mineral function: strengthens tooth enamel

fluoride

Which mineral toxicity: mottling of teeth

fluoride

Calcium Major functions : Major food sources: Consequences of high intake and the conditions under which they occur U.S. populations at risk for deficiency and excess:r: U.S. populations at risk for deficiency and excess:

major functions : --Bone Growth, Maintenance, and Repair: -main component of hydroxyapatite, the crystalline compound responsible for the structure and hardness of bone --Muscle and Nerve Function: -Muscle contraction -nerve transmission --Regulates cellular metabolism by influencing the activities of various enzymes and hormonal responses --maintenance of cell membrane integrity --normal blood pressure --regulation of glucose concentration --cellular differentiation. --essential for blood clotting --role in preventing breast and colon cancer Major food sources: **many Americans fall short of meeting the RDA ***Dairy (yogurt, milk, soy milk) ***protein (tofu, salmon, almonds) **grains (cereal) **fruits (orange juice, figs) *vegetables (spinach) --found in both plant and animal foods --dairy products--contain vitamin D and lactose which enhance calcium absorption --exception is cottage cheese; --Bread, rolls, crackers, and foods made with milk products --Chia seeds, flaxseeds, and sesame seeds, and quinoa --leafy greens (such as kale), almonds, some legumes, sardines, and canned salmon --Absorption --> -requires an acidic environment in the gastrointestinal tract to be absorbed efficiently in the upper part of the small intestine -influencers of bioavailability/absorption of calcium--> increased by presence of the active form of vitamin D, reduced by the presence of oxalates (found in sweet potatoes, collard greens, spinach, and rhubarb), tannins, and phytic acid, which chelate (chemically bind) calcium in the digestive tract --Supplements --> -increasing calcium intake through the use of a calcium supplement is beneficial if you have a milk allergy; do not like milk; are ovovegetarian, vegan, or lactose intolerant; or cannot incorporate enough calcium-containing foods into your eating pattern -Always look for a supplement with added vitamin D, as it enhances calcium uptake. Consequences of high intake and the conditions under which they occur: --(UL) for calcium intake is 2500 milligrams per day for young adults --greater intakes increase the risk for some forms of kidney stones --high blood and urinary calcium concentrations, irritability, headache, kidney failure, soft tissue calcification, and decreased absorption of other minerals --the regular use of calcium supplements by so many older adults could translate into a large public health problem--> Problems associated with excessive consumption of calcium, such as constipation, are not likely when foods are the primary sources of calcium. U.S. populations at risk for deficiency and excess: --women --older people --late childhood and adolescence --plant-based dieters (vegans, vegetarians) --If dietary calcium intake is inadequate and blood calcium concentration begins to decrease, three hormonally controlled actions are stimulated to reestablish calcium blood levels: (1) bones release calcium (2) intestines absorb more calcium (3) the kidneys retain more calcium in the blood --poor dietary intake of calcium is not likely to result in low blood calcium--> Rather, kidney diseases, hormonal abnormalities, or medications are the likely culprits --Tetany - muscles cannot relax after contraction and nerve function is disrupted, muscles become stiff or twitch involuntarily. --osteoporosis -low bone mass and curvature of the spine --Clinical symptoms of the calcium loss from bones show after many years

Which vitamin food sources: enriched grains milk

riboflavin

General process by which a cancer develops Dietary and lifestyle factors that are helpful or harmful for cancer risk

second leading cause of death for North American adults Cancer progression: --initiation of cancer occurs when a DNA mutation occurs in a cell --Promotion and progression of cancer occurs when mutated cells multiply and proliferate uncontrollably --Without prompt and effective treatment, cancer continues to grow and spread. Tumors: --A tumor is spontaneous new tissue growth that appears to serve no physiological purpose --It can be either benign, such as a wart, or malignant, such as most lung cancers --The terms malignant tumor and malignant neoplasm are synonymous with cancer --Whereas benign (noncancerous) tumors are dangerous if their presence interferes with normal bodily functions, malignant (cancerous) tumors invade surrounding structures, including blood vessels, the lymph system, and nervous tissue. --Cancer can spread, or metastasize, to distant sites via the blood and lymphatic circulation, thereby producing invasive tumors in almost any part of the body --Cancer metastasis is much more difficult to treat as each new cancer takes on distinct characteristics in response to its new environment Prevention and treatment: --The fact that uncontrolled cancers spread explains why early detection and targeted treatment are critical --Cancers that are often diagnosed in the early stages, mainly due to widespread screening programs, are those in the colon, breast, and cervix --CAUTION: -Change in bowel or bladder habits -A sore that does not heal -Unusual bleeding or discharge -Thickening or lump in the breast or elsewhere -Indigestion or difficulty in swallowing -Obvious change in a wart or mole -Nagging cough or hoarseness --Routine screenings are important for early detection of cancer Factors influencing cancer development: --Genetics, environment, and lifestyle --Genetic predispositions-- colon, breast, and prostate cancers --Excessive body fatness and dietary patterns account for over half of all environmentally related cancers. --smoking, tobacco use, alcohol intake, physical activity, UV exposure, and dietary patterns Diet and Cancer: --Body fatness: -body weight appears to have the greatest impact on cancer risk -excess body weight alone contributes to one of five cancer-related deaths -ex. cancer of the breast, colon and rectum, esophagus, kidney, pancreas, gallbladder, liver, cervix, ovary, and endometrium; non-Hodgkin's lymphoma; multiple myeloma; and aggressive prostate cancer -Adipose tissue secretes hormones, such as estrogen and insulin, that promote the development of cancer -Other proteins are secreted as well that regulate hormonal actions -Also, chronic and systemic inflammation and oxidative stress often typical among overweight and obese individuals contribute to carcinogenesis -strong link exists between cancer risk and excess calories in the diet Cancer-fighting foods and nutrients/vitamins: --dietary patterns that are rich in a variety of plant foods—vegetables, fruits, whole grains, beans—help to reduce the risk for many cancers --The antioxidant activity of vitamins C and E helps to prevent the formation of nitrosamines in the GI tract, thus reducing carcinogen exposure --Vitamin E also helps protect unsaturated fatty acids from damage by free radicals --Overall, carotenoids, vitamin E, vitamin C, and selenium from whole foods function as or contribute to antioxidant protection for the body --Some of these protective systems prevent DNA mutations by electron-seeking compounds, the main factor promoting cancer initiation. --fruits and vegetables protect against a range of cancers--> contain key vitamins and minerals, which strengthen our immune system, they are good sources of biologically active phytochemicals --Foods containing fiber are also linked to a reduced risk of cancer--> speeds up gut transit time, or the length of time it takes food to move through the digestive system --adequate intake of vitamin D may prevent the risk for some forms of cancer--> Vitamin D can "turn on" (express) or "turn off" (silence) a host of genes that regulate cell growth and inflammation American Institute for Cancer Research Recommendations for Cancer Prevention: --Be as lean as possible without becoming underweight. --Be physically active for at least 30 minutes every day. --Avoid sugary drinks. Limit consumption of energy-dense foods. --Eat more of a variety of vegetables, fruits, whole grains, and legumes. --Limit consumption of red meats and avoid processed meats. --If consumed at all, limit alcoholic drinks to two (men) or one (women) per day. --Limit consumption of salty foods and foods processed with salt. --Don't use supplements to protect against cancer. --it is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods --After treatment, cancer survivors should follow the recommendations for cancer prevention --Do not smoke or chew tobacco. During active treatment, the most appropriate food choices are those that the cancer patient craves and can tolerate

Which mineral function: antioxidant

selenium

Which mineral food sources: processed foods

sodium

Which vitamin food sources: enriched grains pork

thiamin

Which vitamin deficiency: night blindness

A

Antioxidant vitamins:

A C E

Identify who might benefit from multivitamin-mineral supplements Guidelines for selecting supplements.

A supplement in the United States is a product intended to supplement the diet that bears or contains one or more of the following ingredients: --A vitamin --A mineral --An herb or another botanical --An amino acid --A dietary substance to supplement the diet, which could be an extract or a combination of the first four ingredients in this list Type of supplement and people who use them: --Multivitamin/mineral supplement: -people on restrictive diets (< 1200 kcal per day), vegans, vegetarians -People with unbalanced or inadequate diets (food insecurity or picky eaters) -People with malabsorptive diseases -People who take medications that interfere with nutrient absorption or metabolism -Older adults (over 50 years of age) -Pregnant women or those of childbearing age --Various B vitamins: -People who abuse alcohol --Folic acid: -Women of childbearing age (especially during pregnancy and breastfeeding) --Vitamin B-12: -Older adults -Strict vegans --Vitamin C: -people who smoke --vitamin D: -People with limited milk intake (due to allergies or lactose intolerance) -People with limited exposure to sunlight (e.g., all infants, many African-Americans, and some older adults) -Strict vegans --Vitamin E: -People who follow diets low in fat (especially low in plant oils) --Vitamin K: -Newborns (given by injection shortly after birth) --Calcium: -strict vegans -older adults with bone loss --fluoride: --Some older infants and children (as directed by a dentist) --iron: -Women with excessive bleeding during menstruation -Women who are pregnant -Strict vegans --Zinc: -strict vegans Guidelines: --finding ways to incorporate the recommended servings of fruits, vegetables, and whole grains into the diet is the safest and healthiest way to ensure nutrient adequacy--> emphasize foods before considering dietary supplements. --First, you should assess your current dietary patterns (use MyPlate) --If nutrient gaps still remain, identify food sources that can help. --Be mindful of portion sizes of highly fortified foods, however, as multiple servings could lead to excessive intakes of some nutrients --Lastly, if supplement use is desired, educate yourself and discuss it with your primary care provider or registered dietitian nutritionist Selecting supplements: --start by choosing a nationally recognized brand (from a supermarket or pharmacy) that contains about 100% of the Daily Values for the nutrients present --A multivitamin and mineral supplement should generally be taken with or just after meals to maximize absorption --Make sure also that intake from the total of this supplement, any other supplements used, and highly fortified foods (such as ready-to-eat breakfast cereals) provides no more than the UL for each vitamin and mineral --> Exceptions: (1) both men and older women should make sure any product used is low in iron or iron-free to avoid possible iron overload (2) somewhat exceeding the Upper Level for vitamin D is likely a safe practice for adults --Read the labels carefully to be sure of what is being taken --As an extra protection, select supplements that bear the logo of the United States Pharmacopeial Convention (USP) --> indicates that the product has been evaluated and meets professionally accepted standards of supplement quality --avoid superfluous ingredients, such as para-aminobenzoic acid (PABA), hesperidin complex, inositol, bee pollen, and lecithins --> these are not needed in our diets --use of l-tryptophan and high doses of beta-carotene or fish oils is discouraged. Other stuff: Only a few studies of vitamin and mineral supplements demonstrate beneficial effects for the prevention of deficiencies or chronic diseases We cannot rely on the FDA to protect us from vitamin and mineral supplement overuse and misuse Supplement products cannot claim to prevent, treat, or cure a disease. Users aim to prevent nutrient deficiencies or chronic diseases by filling any gaps between dietary intake and nutrient needs

Which vitamin food sources: animal products fortified soymilk and cereal

B12

Vitamin C (Ascorbic Acid) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: -- water soluble Major functions: --formation of body proteins (synthesis of collagen--connective tissue, bone, teeth, tendons, blood vessels) --would healing (structural tissues) --formation of other compounds (carnitine, serotonin, and norepinephrine) --antioxidant (reduces formation of cancer-causing nitrosamines in the stomach) --reactivation of vitamin E --Prevention of certain cancers (esophagus, mouth, stomach) --absorption of iron (keeps iron in its most absorbable form -heme) --immune function (protects cells from degradation, promotes proliferation of white blood cells) --prevents colds, but does not reduce the duration or severity of symptoms Major food sources: --fresh, ripe fruits and vegetables --citrus fruits, papayas, broccoli, cauliflower, and many types of peppers, cereals, potatoes, fortified fruit drinks ***vegetables (red peppers, brussels sprouts, spinach) ***fruits (strawberries, orange, grapefruit juice) **grains (cereal) Factors that enhance or interfere with the use: --lost in processing and cooking (destruction due to heat, iron, copper, or oxygen, and water) --boiling fuits and vegetables destroys a lot of vitamin C --extended time on grocery store shelves or on countertop at home decreases vitamin C content --should consume fruits and vegi's as soon after harvest as possible Symptoms and disease name of each vitamin deficiency: --early symptoms: pinpoint hemorrhages under the skin, bleeding gums, and joint pain --Scurvy: bleeding gums, tooth loss, bruising, scaly skin --skin and blood vessels weaken and wounds won't heal --high risk- smokers Symptoms and disease name of each vitamin toxicity: --excess mostly ends up in feces or urine --stomach inflammation and diarrhea, nausea and GI distress, kidney stones

Vitamins: energy metabolism:

Thiamin Riboflavin Niacin Pantothenic Acid Vitamin B-12

Vitamin that helps with DNA/RNA synthesis and cell division

folate

Which vitamin toxicity: mask B12 deficiency

folate

Which mineral deficiency: goiter

iodine

Which mineral food sources: iodized salt

iodine

Which vitamin food sources: enriched grains most meats

niacin

Which mineral toxicity: high blood pressure

sodium

Which mineral function: fluid balance

sodium and potassium

Which mineral deficiency: poor growth and delayed reproductive maturation poor wound healing

zinc

Which mineral food sources: meat fish poultry other protein-containing foods

zinc

Major roles of water in the body Factors influencing the amount of water needed by the body

Roles: --Transports Nutrients and Wastes --Medium for Chemical Reactions: -metabolic water (1 cup or more per day) contributes to the maintenance of fluid balance in the body. --Body Temperature Regulation: -Each quart (approximately 1 liter or 2 pounds) of perspiration that evaporates represents approximately 600 kilocalories of energy lost from the skin and surrounding tissues. --Moistens, Lubricates, and Cushions: -allows food to pass through the esophagus to the stomach (saliva) -protective fluid coating throughout the digestive tract, and lung important immunologic function (mucus) -lubricant found in knees and other joints of the body -spinal cord and brain are cushioned by cerebrospinal fluid -basis of amniotic fluid, which functions as a shock absorber surrounding the growing fetus in the mother's womb. Factors for amount of needed water: --water is continually lost through respiration (lungs), perspiration (skin), and excretion (urine and feces) --Water Intake: (AI) for total water is 2.7 liters (11 cups) for adult women and 3.7 liters (15 cups) for adult men --Water Output: -urinary excretion of water--> urine produced may vary based on intake of fluids, protein, and sodium -water lost through the skin in the form of perspiration --> hot humid vs dry weather -relatively small amount of water is lost daily in the feces -Caffeine and alcohol intake, ambient temperature, humidity, altitude, and physical activity --Fluid Conservation: -blood pressure and the concentration of solutes in the blood are closely monitored by receptors in the kidneys, blood vessels, and brain --> Once the body registers a shortage of available water, it increases fluid conservation -hormones participate in the above process: antidiuretic hormone (ADH), angiotensin, and aldosterone --Dehydration: -Eventually, if fluid is not consumed, the body becomes dehydrated and suffers ill effects -By the time a person loses 1% to 2% of body weight in fluids, he or she will be thirsty--> cause one to feel tired and dizzy and to experience headaches--> thirst mechanism can lag behind actual water loss during prolonged exercise and illness, thirst sensation decreases with age, athletes need to monitor fluid status, sick children, especially those with fever, vomiting, diarrhea, and increased perspiration, and older persons often need to be reminded to drink plenty of fluids -At a 4% loss of body weight, muscles lose significant strength and endurance, and central nervous system function is negatively affected (e.g., memory and reaction time are compromised, and one becomes impatient) -By the time body weight is reduced by 10%, heat tolerance is decreased and weakness results--> -development of heatstroke -Ultimately, dehydration will lead to kidney failure, coma, and death. --simplest way to determine if water intake is adequate is to observe the urine color--> If hydration is adequate, urine should be clear or pale yellow (like pale lemonade or the color of straw); concentrated urine is dark yellow (like apple juice) --Too Much Water: -Water intoxication, or hyponatremia - if water intake far exceeds the kidneys' processing ability, overhydration and sodium dilution in the blood result -can happen to healthy people when they drink a great deal of water in a very short period of time--> Endurance athletes exercising for prolonged times, drinking large volumes of water to replace sweat losses, are especially at risk -Rapid dilution of the blood causes tissues to swell, the heartbeat becomes irregular, allowing fluid to enter the lungs, the brain and nerves swell, causing severe headaches, confusion, seizure, and coma

Vitamin criteria

1) the body is unable to synthesize enough of the compound to maintain health 2) absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly reversed when the compound is reintroduced --Ex. Rickets (Vitamin D) or Scurvy (Vitamin C) --useful in treating several nondeficiency diseases - medical applications require administration of megadoses: amounts well above typical human needs for the vitamins.

Which vitamin toxicity: birth defects and liver failure

A

Vitamin that protects nerve fibers

B12

Which vitamin deficiency: anemia and nerve degeneration

B12

Risk factors for osteoporosis Recommendations for prevention and treatment

By not meeting calcium needs, some people, especially women, are setting the stage for osteoporosis Risk factors: --adults age 50 and older --non-Hispanic white, non-Hispanic black, and Mexican Americans --Women--> -Older--> experience 80% of hip fractures, and the average age at which a hip fracture occurs is 80 years, about 25% of women older than age 50 develop or have osteoporosis. -postmenopausal--> greater risk of mortality associated with a hip fracture among postmenopausal women with low bone mass, losing 1% to 3% of their bone mass each year after menopause. --recommendations call for DEXA testing for the following groups of people: -All women age 65 and older and men age 70 and older -Younger postmenopausal women and men (ages 50 to 69) who have risk factors -Women going through perimenopause (transitioning into menopause) who have low body weight, have prior low-trauma fracture, or take high-risk medications, such as steroids -Adults with fracture after age 50; -Adults with a health condition for which they take steroids for a prolonged period (e.g., rheumatoid arthritis, Crohn's disease, asthma); -Anyone being considered for medication for osteoporosis or receiving therapy for osteoporosis. --Biological factors associated with bone status: -Sex (Women have lower bone mass and density than men - A higher peak bone mass- having more calcium to lose before bones become weak and fracture easily- is also the reason males experience osteoporosis less often than females do; they have more bone mass to lose.) -Age (Bone loss occurs after age 30) -Ethnicity (Individuals of Caucasian or Asian heritage are at greater risk for poor bone health than individuals of African descent) -Frame size (People with "small bones" have a lower bone mass) -Estrogen (Women at menopause and beyond should consider use of current medical therapies to reduce bone loss linked to the fall in estrogen output) --Lifestyle factors associated with bone status: -Adequate diet containing an appropriate amount of nutrients -Healthy body weight -Normal menses -Weight-bearing physical activity -Smoking -Medications -Excessive intake of protein, phosphorus, sodium, caffeine, wheat bran, or alcohol -Inadequate UV-B exposure Osteoporosis process and symptoms: --if bone mass is low when this process begins, even moderate bone demineralization can lead to a condition called osteopenia--> As more bone is lost, the entire matrix of the bone tissue also begins to break down. When this occurs, osteoporosis is likely to result --Trabecular bone (rich bones of the pelvis, vertebrae of the spine, and portions of long bones such as the wrist--> at greatest risk for osteoporotic fractures) has more bone-building and bone-resorbing cells than cortical bone --The bone-building cells require estrogen for maximal activity--> After menopause, the rate of bone synthesis declines, whereas the rate of bone resorption remains high, leading to net bone loss - Minerals are released but not reincorporated into bone, leaving weak areas and open spaces within the bone matrix --two types of osteoporosis: Type 1 osteoporosis: -also called postmenopausal osteoporosis -typically occurs in women between 50 and 60 years of age -directly linked to decreased estrogen concentrations that occur at menopause -most dramatically affects trabecular bone, as this type of bone undergoes faster remodeling than cortical bone--A woman can lose 20% to 30% of trabecular bone and 5% to 10% of cortical bone between ages 50 and 60, unless intervention occurs Type 2 osteoporosis: -tends to be diagnosed later in life (70 to 75 years of age) -result of breakdown of both cortical and trabecular bone -due to a combination of dietary and age-related factors -low dietary intake of bone-building nutrients compounds the problems associated with decreased ability to absorb or metabolize nutrients --People with either form of osteoporosis can lose significant height and experience severe pain, especially in the vertebrae--> A woman may lose an inch or more in height as the bone is demineralized --Both men and women can develop a curvature in the upper spine called kyphosis or dowager's hump --Kyphosis --> the bending of the spine may decrease the volume of the chest cavity, resulting in difficulty breathing, abdominal pain, decreased appetite, premature satiety, and more susceptibility to fracture following a fall Prevention and Treatment: --The key to prevention is to build dense bones during the first 30 years of life and then limit the amount of bone loss in adulthood --Bone density assessment--> most accurate test is the central dual energy X-ray absorptiometry (DEXA) measurement of the hip and spine --Daily habits of calcium and vitamin D consumption as well as exercise --all men and women diagnosed with osteoporosis should first be counseled on risk factor reduction --Clear guidelines are provided to physicians for patients to be considered for pharmacological (drug) intervention: -Current medication options for men and women are bisphosphonates and parathyroid hormone, and women may also use calcium and hormone replacement therapy

Which vitamin toxicity: GI discomfort

C

Absorption and Storage of Vitamins in the Body: Fat-soluble

Fat-soluble vitamins (ADEK): --absorbed with dietary fat --travel with dietary fats as part of chylomicrons through the bloodstream to reach body cells --Special carriers in the bloodstream help distribute them --stored mostly in the liver and fatty tissues Efficient absorption: 40% to 90% What interferes with absorption - --Anything that interferes with normal digestion and absorption of fats (ex. cystic fibrosis or weight loss drugs) Preserving vitamin content in foods: --environmental factors: --storage time: better freshly harvested vs frozen, store canned and frozen fruits and vegetables carefully, at low temps, in cool, dry location, eat within 12 months --low heat: Keep fruits and vegetables cool until eaten --less exposure to light and air: refrigerate in the vegetable drawer, trim, peel, and cut fruits and vegi's minimally and just prior to eating --less cooking in water: microwave, steam, or stir-fry vegi's, minimize cooking time --less added fats: Avoid adding fats to vegetables during cooking if you plan to discard the liquid --low alkalinity: Avoid adding baking soda to vegetables to enhance the green color Excretion - --Except for vitamin K, fat-soluble vitamins are not readily excreted from the body --some can easily accumulate in the body --Hence, toxicity can be an issue --toxicity of vitamin A is the most frequently observed High risk for deficiencies - --People with fat-malabsorption conditions, people who use mineral oil as a laxative Treatment for deficiencies - --Vitamin supplements

Which vitamin deficiency: anemia and neural tube defects

Folate

Zinc Major functions : Major food sources: Main symptoms of a deficiency: U.S. populations at risk for deficiency: U.S. populations at risk for toxicity:U.S. populations at risk for deficiency: U.S. populations at risk for toxicity:

Major functions : --200 enzymes require zinc as a cofactor for activity --DNA synthesis and function --Protein metabolism, wound healing, and growth --Development of bones and reproductive organs --Storage, release, and function of insulin --Cell membrane structure and function --Component of superoxide dismutase, an enzyme that aids in the prevention of oxidative damage to cells (zinc, therefore, has an indirect antioxidant function) --White blood cell formation ----slow the progression of macular degeneration of the eye and reduce the risk for developing certain forms of cancer. --although zinc is important for immune function, intakes in excess of the RDA do not provide any extra benefit for immune function--> In fact, chronic excessive intakes of zinc can actually depress immune function Major food sources: ***protein (oysters, beef pot roast, peanuts) *dairy (mozzarella cheese, milk) *grains (white rice enriched, quinoa) *vegetables (asparagus) --Protein-rich diets, especially those that include many animal sources of protein, are high in zinc. --The zinc found in animal foods is better absorbed than that found in plants --most people rely on unfortified cereal grains (low in zinc) as their source of protein, calories, and zinc. --Overall, about 40% of dietary zinc is absorbed, depending on the body's need for zinc and the form of the mineral in foods --Phytic acid in plant foods binds to zinc and limits its availability--> adding yeast to grains (leavening) breaks down phytic acid, increasing zinc bioavailability from leavened grain products --High-dose calcium supplementation decreases zinc availability if taken too close to mealtime. --zinc competes with copper and iron for absorption Main symptoms of a deficiency: --growth retardation and poor sexual development U.S. populations at risk for deficiency: --There are no indications of moderate or severe zinc deficiencies in an otherwise healthy adult population --poor children, vegans, and older people with alcohol use disorders --people who show deterioration in taste sensation, recurring infections, poor growth, or depressed wound healing --In populations that consume mainly unleavened bread U.S. populations at risk for toxicity: --Excessive zinc intake over time can lead to problems by interfering with copper metabolism --occurs from zinc supplements and overconsumption of zinc-fortified foods --person using megadose supplementation should be under close medical supervision and take a supplement containing copper --diarrhea, cramps, nausea, vomiting, and loss of appetite, depressed immune function, and decreased high density lipoproteins.

Sodium Major functions : Major food sources: U.S. populations at risk for deficiency: U.S. populations at risk for toxicity:

Major functions : --Fluid balance--> -electrolytes ((NaCl) is dissolved in water, the chemical bond holding the two atoms together breaks and the charged ions Na+ and Cl− are released), as well as others, attract water. -The concentration of intracellular and extracellular water is controlled by the concentration of the electrolytes -Fluid balance is maintained by moving or actively pumping sodium ions where more water is needed. --Nerve impulse conduction and absorption of some nutrients (e.g., glucose). --Causing and preventing dehydration--> -If blood sodium is low, as blood flows through the kidney, sodium is secreted back into the blood, resulting in a decreased urine output -Conversely, if our blood sodium levels are too high, the sodium is filtered out by the kidneys and excreted into the urine -When this excess sodium is removed, water follows, resulting in greater urine output -Without drinking extra water, dehydration can result -Fortunately, high-sodium (salty) foods make us thirsty and drive us to drink more fluids Major food sources: ***Protein (pepperoni pizza, ham steak) **grains (chicken noodle soup, corn flakes, whole wheat bread) **dairy (cottage cheese, cheddar cheese) **vegetables (tomatoes, green beans) *fruits (olives) --Most sodium we consume--> salt during food manufacturing and food preparation at restaurants --Sodium added while cooking or at the table at home --Naturally occurring sodium in foods --Most unprocessed foods are relatively low in sodium; except milk --The more processed and restaurant food consumed, the higher the sodium --the more home-cooked meals prepared, the more control a person has over sodium in the diet --white bread and rolls; hot dogs and lunch meat; cheese; soups; and foods with tomato sauce --French fries, pretzels, potato chips, sauces, and gravies. U.S. populations at risk for deficiency: --A low sodium intake, coupled with excessive perspiration and persistent vomiting or diarrhea, has the ability to deplete the body of sodium (leading to muscle cramps, nausea, vomiting, dizziness, and later shock and coma) --When excessive perspiration leads to weight loss that exceeds 2% to 3% of total body weight (or about 5 to 6 pounds) --Athletes who perspire for hours during endurance activities need to consume electrolyte-replacement drinks during exercise to avoid depletion of sodium, which can lead to hyponatremia. U.S. populations at risk for toxicity: --today's sodium intake is found in tomorrow's urine --10% to 15% of adults are sodium sensitive; that is, sodium intake has a direct increase effect on their blood pressure --especially affected are African-Americans, Asian Americans, and people who have diabetes and/or are overweight --Lifestyle factors such as being overweight and inactive are the major contributors to the development of hypertension. --no association between sodium intake and risk of cardiovascular disease, heart failure, or death--> the medical community still recommends adults should reduce salt and sodium consumption to limit the risk of developing hypertension later in life --It is also a good idea to have your blood pressure checked regularly--> If you are diagnosed with hypertension, you should reduce sodium intake as you follow a comprehensive plan to treat this disease. --Reducing sodium intake may also help maintain a healthy calcium status, as sodium intake greater than about 2000 milligrams per day may increase urinary calcium loss along with the sodium excreted.

Pantothenic Acid (Vitamin B-5) and Biotin (Vitamin B-7--we don't need to know this one) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Pantothenic Acid: Characteristics: water soluble Major functions: --required for synthesis of coenzyme A (n chemical reactions that allow the release of energy from carbohydrates, lipids, and protein) --activates fatty acids so they can yield energy --initial steps of fatty-acid synthesis Major food sources: --average consumption is well in excess of the AI --sunflower seeds, mushrooms, peanuts, eggs, meat, milk, and many vegetables ***protein (power bar, beef liver, sunflower seeds) **grains (cereal, brown rice) **vegetables (mushrooms, acorn squash, broccoli) **dairy (yogurt, milk) Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency: --deficiency is unlikely among people who eat varied diets --high risk- alcoholism, nutrient deficient diet --symptoms would be hidden among deficiencies of thiamin, riboflavin, vitamin B-6, and folate, so the pantothenic acid deficiency might be unrecognizable Symptoms and disease name of each vitamin toxicity: --no toxicity amount known

Coenzyme vitamins:

Thiamin Riboflavin Niacin B12

Fat-soluble vitamins dietary sources:

Vitamin A (preformed and provitamin A): ***vegetables ***protein (beef, tuna) **grains (fortified cereal) *fruits (cantaloupe, apricots, mango) *Dairy (fat-free milk, soy milk, cheese) --liver --fortified dairy --fish, fish oils --darkly colored fruits and leafy vegetables --fortified milk --eggs Vitamin D (calciferol): **protein (salmon) *fruit (orange juice) *grains (fortified cereal) --fish liver oils --flesh of fatty fish --egg yolk --fortified dairy --fortified cereals Vitamin E: **Grains (fortified cereal) *protein (seeds, shrimp) *vegetables (spinach, asparagus) --vegetable oils --unprocessed cereal grains --nuts --fruits --fortified cereals Vitamin K: **vegetables *fruits --green leafy vegetables --liver --plant oils and margarine

Fat-soluble vitamins toxicity symptoms:

Vitamin A (preformed and provitamin A): --birth defects --bone pain and fractures --liver toxicity --nervous system disorders --nausea and vomiting --UL= 3000 micrograms (10,000 IU) of preformed vitamin A Vitamin D (calciferol): --Hypercalcemia --decreased renal function and Hypercalciuria --kidney failure --cardiovascular system failure --calcification of soft tissues --UL- 100 micrograms (4000 IU) Vitamin E: --hemorrhagic toxicity --UL= 1000 milligrams (1100 IU synthetic form, 1500 IU natural form Vitamin K: --disruption of anti-clotting medications --no UL

Mineral major functions:

calcium, magnesium, sodium, potassium, iodine, iron, zinc, selenium, and fluoride Sodium: --Maintains fluid volume outside of cells and thus normal cell function Potassium: --Maintains fluid volume Acts to blunt the rise of blood pressure in response to excess sodium intake --Decreases markers of bone turnover and recurrence of kidney stones Chloride: --With sodium, maintains fluid volume outside of cells and thus normal cell function Calcium: --Blood clotting --Muscle contraction --Nerve transmission --Bone and tooth formation Phosphorus: --Maintenance of pH --Storage and transfer of energy --Nucleotide synthesis Magnesium: --Cofactor for enzyme systems and vitamin D activation --Reduces tooth decay Sulfur: --Part of vitamins and amino acids --Aids in drug detoxification --Acid-base balance Iodine: Iron: Zinc: Selenium: Fluoride:

Which mineral food sources: meat, fish, poultry

iron

Which mineral function: hemoglobin cognitive development

iron

Which mineral toxicity: stomach irritation

iron

Vitamin that helps with night vision, epithelial cells maintenance, gene expression, and immune function

A

Dietary recommendations for carbohydrates, fats, protein, vitamins, and minerals for physical activity

Daily calorie needs of athletes are highly individualized: genetics, hormones, age, sex, temperature, altitude, stress, physical health, medications, body size and composition, and training volume influence energy expenditure If an athlete experiences daily fatigue, the first consideration should be whether he or she is consuming enough food. Up to six meals per day may be needed, including one before each workout Carbohydrates--> --Anyone who exercises vigorously, especially for more than 1 hour per day on a regular basis, needs to consume a diet that includes moderate to high amounts of carbohydrate -varied grains, starchy vegetables, and fruits -quality of carbohydrates can also influence mental and physical performance (Better high-fiber, high-carbohdrate dietary patterns are rich in whole grain pasta, brown rice, sweet potatoes, whole grain bread, fruit and 100% fruit juices, and various whole grain breakfast cereals) --Light or skill-based sports--> consume 3 to 5 grams of carbohydrate per kilogram of body weight will --Moderate intensity--> consume 5 to 7 grams of carbohydrate per kilogram --Athletes who train for several hours per day--> up to 12 grams of carbohydrates per kilogram of body weight, which may be 600 grams per day (or more) --Performing multiple training bouts in one day or heavy training on successive days--> attention to carbohydrate intake is especially important --Athletes should obtain at least 45% to 65% of their total energy needs from carbohydrate, especially if exercise duration is expected to exceed 2 hours and total caloric intake is about 3000 kcal per day or less. (weight in pounds divided by 2.2 converts your weight into kilograms) Fat--> --A dietary pattern containing up to 35% of calories from fat is generally recommended for athletes --Rich sources of monounsaturated fat, such as canola oil --Saturated fat and trans fat intake should be limited Protein--> --For athletes, experts recommend protein intake within the range of 1.2 to 2.0 grams of protein per kilogram of body weight -This is considerably higher than the RDA of 0.8 gram per kilogram of body weight for all adults --Athletes who are just beginning a strength-training program are likely to need the most protein to supply the building blocks for synthesis of new muscle tissue -Once the desired muscle mass is achieved, daily protein intake need not exceed 1.2 grams per kilogram of body weight --Recommended range of 1.2 to 2.0 grams of protein per kilogram of body weight can be met by eating a variety of foods -High-quality whole food proteins are superior to supplements for the maintenance, repair, and synthesis of skeletal muscle proteins. --Consuming excessive amounts of protein has drawbacks: - increases calcium loss somewhat in the urine -leads to increased urine production, which could increase dehydration -excess animal protein also may lead to kidney stones in people with a history of this or other kidney problems, and may leave the athlete short on carbohydrates, leading to fatigue and poor athletic performance Vitamins and Minerals--> --Compared to the needs of sedentary adults, vitamin and mineral needs are the same or slightly higher for athletes -Athletes usually have high calorie intakes, so they tend to consume plenty of vitamins and minerals -->Exception: athletes consuming low-calorie diets (1200 kcal or less), and vegan athletes--> consuming fortified foods, such as ready-to-eat breakfast cereals, or a balanced multivitamin and mineral supplement may be recommended -Vegetarian athletes are encouraged to consume generous amounts of fruits, vegetables, whole grains, and plant proteins (nuts, seeds, soy products, etc.) that contribute adequate fiber, phytochemicals, antioxidants, and other nutrients --B vitamins--> facilitate chemical reactions that generate ATP from carbohydrates, proteins, and fats -some B vitamins are involved in biosynthetic reactions, such as synthesis of glycogen from glucose, as well as reactions that metabolize amino acids -higher volume of energy metabolism of athletes will increase demands for these coenzymes --Folate, vitamin B-6, and vitamin B-12--> involved in the formation of healthy red blood cells, which transport oxygen to all body tissues --Antioxidant nutrients--> may prevent oxidative damage by free radicals produced by intense exercise -vitamin E and vitamin C may be somewhat greater because of the potential protection these nutrients provide --Iron--> involved in red blood cell production, oxygen transport, and energy production, so a deficiency of this mineral can noticeably detract from optimal athletic performance -Some of the consequences of iron deficiency include weakness, fatigue, and decreased work capacity --Calcium intake is important, especially in women -female athletes who do not menstruate regularly have bones far less dense than those of both nonathletes and female athletes who menstruate regularly -They are more likely to suffer stress fractures during training and will be susceptible to bone injuries throughout life --Vitamin D--> relationship between vitamin D status and injury prevention, improved neuromuscular function, enhanced muscle size, decreased inflammation, and reduced risk of stress fractures

Which vitamin food sources: oils, nuts, seeds

E

Food sources of calcium, magnesium, sodium, potassium, iodine, iron, and zinc

Calcium: --Dairy --Corn tortillas --Calcium-set tofu --Chinese cabbage --Kale --Broccoli --Fortified foods and beverages Magnesium: --Green leafy vegetables --Beans and peas --Nuts --Meat --Peanut butter --Milk Sodium: --Processed foods to which sodium chloride (salt) has been added --Salted meats, nuts, cold cuts --Margarine, butter --Salt added to foods in cooking or at the table Potassium: --Fruits --Vegetables --Dried peas --Dairy products --Meats --Nuts Iodine: Iron: Zinc:

Vitamin A Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: --Retinoids: 3 active forms of Vitamin A that come from animal sources-- retinol (becomes retinyl when joined to a fatty acid), retinal, retinoic acid --Carotenoids: 3 phytochemicals that can be converted to retinol from plant sources-- alpha carotene, beta carotene (significant source of Vitamin A), beta cryptoxanthin --stored in the liver, adipose tissue, kidneys, and lungs ----narrow range of optimal intakes between deficiency and toxicity, but most N American adults have high liver reserves so supplements are unnecessary --Those at risk include those with low produce intakes (children, older adults, food insecure individuals), people with alcoholism or liver disease, or people with severe fat malabsorption Fat-soluble Major functions: --epithelial cells and immune function --vision (avoid night blindness and reduced risk of cataracts) --cardiovascular disease prevention --growth, development, and reproduction --cancer prevention Major food sources: --preformed vitamin A--liver, fish, fish oils, fortified milk, butter, yogurt, margarine and spreads, and eggs --provitamin A carotenoids--dark green and yellow-orange vegetables and fruits: carrots, spinach, kale, leafy greens, winter squash, sweet potatoes, broccoli, mangoes, cantaloupe, peaches, apricots Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency: --night blindness --Hyperkeratosis--result of vitamin A deficiency, skin cells produce too much keratin, blocking the hair follicles and causing gooseflesh or toadskin appearance, hard/dry skin --Xerophthalmia (dry eye) and Bitot's spots --people in developing countries are at higher risk Symptoms and disease name of each vitamin toxicity: high intake of preformed vitamin A--birth defects:fetal malformations and spontaneous abortions --liver toxicity --increased risk of hip fracture --high intake of carotenoids--hypercarotenemia: skin turns yellow-orange --people in early months of pregnancy at higher risk

Vitamin E (Tocopherols) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: --essential nutrient --found to be essential for fertility in rats --tokos--"birth", phero--"to bring forth" --family of 4 tocopherols and tocotrienols: alpha, beta, gamma, delta --tocopherols have a saturated side chain --tocotrienols have an unsaturated side chain Fat-soluble Major functions: --antioxidant (found primarily in adipose tissue and lipid bilayers of cell membranes) -critical in cells continually exposed to high levels of oxygen, (red blood cells and cells lining the lungs) --increasing intake prevents chronic diseases linked to oxidative damage (reduces plaque buildup and eye cataract development) --fertility in animals, but not in humans --formation of muscles and central nervous system in early human development --improves vitamin A absorption --metabolism of iron within cells --helps maintain nervous tissue and immune function Major food sources: --plant products (especially the oils) --salad oils, margarines, spreads (low-fat margarine), and shortening --fortified breakfast cereals, nuts, and seeds Factors that enhance or interfere with the use: --destruction by oxygen, metals, light, and heat (when oil is repeatedly reused in deep-fat frying) --how food is harvested, processed, stored, and cooked Symptoms and disease name of each vitamin deficiency: --chronic diseases linked to oxidative damage --hemolysis--cell membranes in red blood cells break --people with higher risk include preterm infants, smokers, adults on very low-fat diets, and those with fat-malabsorption disorders Symptoms and disease name of each vitamin toxicity: --not readily stored in the liver like other fat-soluble vitamins --risk of insufficient blood clotting if Vitamin E is taken in conjunction with anticoagulant meds --nausea, gastrointestinal distress, and diarrhea

Folate (Vitamin B-9) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: --folic acid is the synthetic form added to fortified foods and present in supplements water soluble Major functions: --supply or accept single carbon compounds (help form DNA and metabolize amino acids and their derivatives, such as homocysteine) --formation of neurotransmitters in the brain --relieves depressed state in some cases of mental illness --cancer protection --folic acid enrichment of grains has also been accompanied by a noticeable decline in cardiovascular risk, especially risk for stroke Major food sources: --"foliage" or "leaves" --green, leafy vegetables, other vegetables, orange juice, dried beans, and organ meats, cereals, bread, and milk ***vegetables (asparagus, spinach, broccoli) ***grains (cereal, wheat germ, flour tortilla) **protein (beef liver, lentils, sunflower seeds) *fruits (orange juice) --pregnant women need extra folate Factors that enhance or interfere with the use: --susceptible to destruction by heat and oxygen --vitamin C present helps to reduce folate destruction --food processing and prep destroy 50%-90% of folate in food --should eat fresh fruits and raw/lightly cooked vegetables Symptoms and disease name of each vitamin deficiency: --early phases of red blood cell synthesis- immature cells can't divide because they can't form new DNA -- cells grow larger, but can't divide because of insufficient DNA to form two nuclei, so cells remain in large immature form called megaloblast --megaloblastic anemia or macrocytic (large-cell) anemia -- fewer mature red blood cells are present and the blood's capacity to carry oxygen decreases --disrupts cell division throughout the entire body. --inflammation of the tongue, diarrhea, poor growth, mental confusion, depression, and problems in nerve function --maternal folate deficiency (along with genetic abnormality)-- linked to the development of neural tube defects in the fetus: -spina bifida- spinal cord or spinal fluid bulge through the back -anencephaly- absence of a brain --high risk - older people (inadequate folate intake, decreased absorption), insufficient amounts of fruits and vegetables in the diet, those with poor dental health, less access to food, or physical problems, alcoholics Symptoms and disease name of each vitamin toxicity: --UL for folate only refers to folic acid --too much folic acid could promote tumor development --Large doses of folic acid can hide the signs of vitamin B-12 deficiency and therefore complicate its diagnosis

Vitamin D (Calciferol or Calcitriol) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: --only nutrient that's also a hormone --only nutrient that can be produced in the skin upon exposure to ultraviolet light --two forms of Vitamin D: vitamin D2 (ergocalciferol), and vitamin D3. Fat-soluble Major functions: --blood calcium regulation (influences the absorption of calcium and phosphorus from small intestine, works with PTH and calcitonin to regulate calcium excretion from the kidney, and affects the deposition or withdrawal of minerals from the bones) --gene expression and cell growth (reduces cancer risk in skin, colon, prostate, and breast, as well as lower cardiovascular disease, diabetes, and hypertension risks) Major food sources: --sunlight-10-15 minutes exposure minimum and no toxicity danger --fatty fish (salmon and tuna), eggs, whole milk, fortified foods like cereal, butter, liver, and some margarine brands --supplements --D2 is synthetic derived from plant sterols and some supplements --D3 is synthesized in the body, more commonly used in supplements and fortified foods --^both must be modified by chemical reactions in the liver/kidney before they can be activated Factors that enhance or interfere with the use: --excessive time spent indoors --dark skin pigmentation (age) --geographic latitude (northern latitudes) --time of day --season of the year --weather conditions (air pollution, cloudy) --excess clothing --sunscreen with SPF >8 --inadequate dietary intake --fat malabsorption (liver disease, cystic fibrosis, weight loss medications) --obesity --liver diseases --kidney diseases Symptoms and disease name of each vitamin deficiency: --decreased calcium absorption --weak/ underdeveloped bones --result of poor dietary intake, poor absorption, altered metabolism, or inadequate sun exposure --Rickets is a disease that occurs during infancy and/or early childhood: skeletal abnormalities like bowed legs, thick wrists/ankles, curved spine, pigeon chest, skull malformations, pelvic deformities --Osteomalacia: adult disease comparable to Rickets- result of inadequate or inefficient calcium intake, absorption, and conservation- porous and weak bones that break easily --people at higher risk are dark skin, elderly, and young infants Symptoms and disease name of each vitamin toxicity: --high calcium levels in the blood --calcium deposits in organs can cause metabolic disturbances and cell death --weakness, loss of appetite, diarrhea, vomiting, mental confusion, increased urine output

Vitamin K (Quinone) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: --synthesized by bacteria in the colon --three forms: phylloquinone (the most abundant form of vitamin K, synthesized by green plants), menaquinone (synthesized by gut bacteria), menadione (the synthetic form found in supplements) Fat-soluble or water soluble? Major functions: --blood clotting process (cofactor in chemical reactions that add CO2 molecules to various proteins, enabling them to bind to calcium) --K stands for "koagulation" (blood clotting) --bone health, bone mineralization Major food sources: --found in plants, plant oils, fish oils, and animal products --phylloquinone form: green, leafy vegetables, broccoli, asparagus, peas --menaquinone form: some meats, eggs, dairy products, synthesis by bacteria (low density of vitamin K in animal origin foods) Factors that enhance or interfere with the use: --resistant to cooking losses --absorption requires dietary fat and adequate liver and pancreatic secretions --not much is stored in the body and excesses can be excreted via urine Symptoms and disease name of each vitamin deficiency: --ineffective blood clotting --newborns have a sterile gut, so they can't produce enough vitamin K to allow for blood clotting. --in adults, taking antibiotics for extended time destroys bacteria that produce vitamin K --when fat absorption is limited --high risk people include older adults whose diets lack vegetables Symptoms and disease name of each vitamin toxicity: --no toxicity reports

Vitamin B-6 (Pyridoxine) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: water soluble Major functions: --activity of numerous enzymes involved in carb, protein, and lipid metabolism --chemical reactions that involve metabolism of amino acids and protein --homocysteine metabolism: synthesis of neurotransmitters such as serotonin and gamma aminobutyric acid, conversion of tryptophan to niacin, breakdown of stored glycogen to glucose, and synthesis of white blood cells and the heme portion of hemoglobin Major food sources: --we usually get enough in the US because of high animal product consumption --athlete's body needs a bit more --animal products, fortified cereals, vegetables and fruits (potatoes, spinach, bananas, and cantaloupes). ***grains (cereal, eggo waffles) **protein (beef liver, turkey breast) *vegetables (potato with skin, spinach) *fruits (banana) Factors that enhance or interfere with the use: --heating and freezing can easily destroy it Symptoms and disease name of each vitamin deficiency: --affects multiple body systems: cardiovascular, immune, nervous systems --overall energy metabolism --depression, vomiting, skin disorders, irritation of the nerves, anemia, and impaired immune response --higher risk: alcoholics, those with Cirrhosis and/or Hepatitis, Symptoms and disease name of each vitamin toxicity: --UL based on the risk of developing nerve damage) --walking difficulties, hand and foot tingling and numbness, nerve damage, damage to ganglia

Riboflavin (Vitamin B-2) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: water soluble Major functions: --energy-yielding metabolic pathways (breakdown of fatty acids) --antioxidant role Major food sources: --cereal, milk and milk products, enriched grains, meat, eggs, asparagus, broccoli, and various greens ***grains (cereal, noodles, bread) ***protein (beef liver, egg) ***dairy (yogurt, milk, cheese) **vegetables (mushrooms, spinach, asparagus) Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency: --Ariboflavinosis: inflamation of the mouth and tongue, dermatitis, cracking of tissue around the corners of the mouth (called cheilosis), various eye disorders, sensitivity to the sun, and confusion --occurs jointly with deficiencies of niacin, thiamin, and vitamin B-6 because these nutrients often occur in the same foods --high risk: riboflavin-poor diet, alcoholism Symptoms and disease name of each vitamin toxicity: --supplementation can cause urine to become bright yellow

Thiamin (Vitamin B-1) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: water soluble Major functions: --help break down and release energy from carbohydrate Major food sources: --pork products, whole grains (wheat germ), breakfast cereals, enriched grains and flour, green beans, milk, orange juice, organ meats, peanuts, dried beans, and seeds ***protein (ham, kidney beans) **vegetables (green peas, acorn squash, corn) **grains (cereal, wheat germ, flour tortilla) *fruits (orange juice) *dairy (yogurt, milk) Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency: --Beriberi: weakness, loss of appetite, irritability, nervous tingling throughout the body, poor arm and leg coordination, deep muscle pain in the calves, enlarged heart and sometimes severe edema--seen in places where white rice is eaten rather than brown --high risk--alcohol abuse, low quality diet (highly processed or unenriched foods, sugar, and fat) Symptoms and disease name of each vitamin toxicity:

Niacin (Vitamin B-3) Characteristics: Fat-soluble or water soluble? Major functions: Major food sources: Factors that enhance or interfere with the use: Symptoms and disease name of each vitamin deficiency/toxicity:

Characteristics: water soluble Major functions: --nicotinic acid and nicotinamide --cellular metabolic pathways (used when generating energy (ATP) by burning carbs or fat) --anabolic pathways in the cell (fatty acid synthesis) --natural method to lower blood lipids (LDL cholesterol) but this is discouraged because of adverse side effects Major food sources: --synthesize niacin from amino acid tryptophan (B-6 and riboflavin) --tuna, poultry, peanuts, fish, cereals, beef, and asparagus, coffee and tea ***protein (tuna, chicken breast, peanut butter) **grains (cereal, tortilla, bread) *vegetables (raw mushrooms, potato, asparagus) Factors that enhance or interfere with the use: --soaking corn in an alkaline solution releases bound niacin and renders it more available --little is loss in cooking Symptoms and disease name of each vitamin deficiency: --widespread problems in the body --early symptoms: poor appetite, weight loss, and weakness --Pellagra--rough or painful skin, dementia, diarrhea, dermatitis, and death (epidemic in the US) Symptoms and disease name of each vitamin toxicity: --nicotinic acid form --short term: headache, itching, increased blood flow to the skin because of blood vessel dilation or flushing in various parts of the body --long term: GI tract and liver damage

Phytochemicals

Characteristics: --Type of functional food --Health-promoting compounds found in plant foods (phyto means "plant" in Greek) --Cannot be synthesized in the body, so we must obtain them from food --Not considered essential nutrients because a deficiency disease is not observed when they are removed from the diet Functions: --Improve human health when dietary patterns high in plant foods are consumed: -->Stimulate the immune system -->Reduce inflammation -->Prevent DNA damage and aid in DNA repair -->Reduce oxidative damage to cells -->Regulate intracellular signaling of hormones and gene expression -->Activate insulin receptors -->inhibit the initiation and proliferation of cancer, and stimulate spontaneous cell death -->Alter the absorption, production, and metabolism of cholesterol -->Mimic or inhibit hormones and enzymes -->Decrease the formation of blood clots --Responsible for the unique colors, flavors, and odors observed in plants --For plants, phytochemicals serve as an environmental protective mechanism to help plants survive the elements (UV exposure, insects, and other predators) Sources: --carotenoids --other: allicin, phytosterols, isothiocyanates, lignans, stanols, ellagic acid, flavonoids, saponins, glucosinolates, polyphenols, phytoestrogens, sulphides, lectins, and many more foods with phytochemicals - -fruits -vegetables -whole grains -legumes -beans -herbs -spices -nuts -seeds. Recommendations for consumption: --no specific dietary recommendations for the amount of phytochemicals that should be consumed --they should be consumed as food

Fluid needs and the recommendations/rationale for fluid intake before, during, and after exercise

Fluid needs for an average adult are about 9 to 11 cups per day for women and 13 to 15 cups per day for men Athletes generally need even more water to regulate body temperature--> unless this heat is quickly dissipated, heat exhaustion, heat cramps, and potentially fatal heatstroke may ensue. Fluid and electrolyte needs vary widely, based on differences in: -genetics -body mass -environmental conditions -level of training -event duration To determine fluid needs: 1) the athlete should first calculate 2% of his or her body weight 2) Next, it is useful to know the body's hourly sweat rate, which can be calculated by comparing weight loss during exercise to the amount of fluid consumed during exercise (sweat rates during prolonged exercise can range from 3 to 8 cups (750 to 2000 milliliters) per hour) -urine color is another measure of hydration status The following fluid-replacement approach can meet an athlete's fluid needs in most cases: --Freely drink beverages (e.g., especially water) during the 24-hour period before an event, even if not particularly thirsty. --Drink 5 to 7 milliliters per kilogram of body weight (about 1.5 to 2 cups for a 150-pound male) of water at least 4 hours before exercise--> This allows time for both adequate hydration and excretion of excess fluid --During events lasting more than 30 minutes, athletes should consume fluid to prevent dehydration (losses of > 2% body weight)--> -Recommendations for marathon runners suggest about 1.5 to 3.5 cups (400 to 800 milliliters) per hour to prevent dehydration, and football players wearing equipment for two-a-day practices during the heat of August may need even more than 800 milliliters per hour to prevent dehydration -The best plan is to determine individual rate of fluid losses during training and plan accordingly--> In many cases, athletes, especially children and teenagers, need to be reminded to consume fluids during exercise --Within 4 to 6 hours after exercise, about 2 to 3 cups of fluid should be consumed for every pound lost--> -It is important that weight be restored before the next exercise period -Skipping fluids before or during events will almost certainly impair performance. Water: --For sports that require less than 60 minutes of continuous exertion or when total weight loss is less than 5 to 6 pounds, the primary concern is replacing the water lost in sweat -Water increases blood volume to allow for efficient cooling and transport of fuels and waste products to and from cells Sports drinks: --When continuous exercise extends beyond 60 minutes, electrolyte (especially sodium) and carbohydrate replacement becomes increasingly important -Carbohydrates supply glucose to muscles as they become depleted of glycogen and also add flavor, which encourages athletes to drink -Electrolytes in sports drinks help to maintain blood volume, enhance the absorption of water and carbohydrate from the intestine, and stimulate thirst. Energy drinks: --caffeine may improve athletic performance during endurance events (e.g., cycling) or sports that require a high level of mental alertness (e.g., archery) --excessive caffeine consumption--> -Shakiness, nervousness, anxiety, nausea, irregular heart rate, elevated blood pressure, and insomnia, fatigue, headaches, and weight gain. -The diuretic effect of caffeine may not support optimal hydration, particularly for athletes who are not accustomed to caffeine Water intoxication: --hyponatremia (blood sodium < 135 mmol/L) --Symptoms of hyponatremia include--> -bloating, puffiness, weight gain, nausea, vomiting, headache, confusion, delirium, seizures, respiratory distress, loss of consciousness, and possibly death, if left untreated

Functional foods

Functional foods: Foods that are sources of the chemicals that provide health benefits beyond being essential dietary nutrients Ex. oatmeal--contains soluble fiber that can lower cholesterol levels Ex. orange juice--fortified with calcium for bone health 2 categories: 1) zoochemicals - health-promoting compounds found in animal food 2) phytochemicals - health-promoting compounds found in plant foods (phyto means "plant" in Greek)

Sources of water:

Hard vs soft water: --Hard water contains relatively high levels of the minerals calcium and magnesium --Soft water, which can be high in sodium, is found in the Pacific North and Northwest, New England, South Atlantic-Gulf, and Hawaii --Hard water can be converted into soft water through the use of a commercial water softener --The additional intake of sodium from softened water could be undesirable for people restricting sodium intake due to hypertension --The additional intake of calcium and magnesium by consuming hard water would be more beneficial than increasing sodium intake through the use of softened water Bottled water vs tap water: --standards for quality and contaminant levels are identical for bottled and tap water --> much of the bottled water produced in the United States is actually processed municipal tap water --Fluoride - a small amount of fluoride is added to many municipal water supplies to prevent dental caries, whereas very few bottled water manufacturers add the mineral fluoride to the water --Delivery - Tap water travels through pipes into your home, but bottled water requires extra packaging and more costly methods of transport and storage. -plastic funds/energy use--> bottled water creates huge energy use, recycling, and solid waste disposal concerns. -plastic effects on health--> over time, the chemicals that make up plastic break down and can leach into the liquid inside the container-- temperature, age of the bottle, acidity of the contents, and type of plastic (recycling code) all make a difference, babies and young children are more susceptible to problems than adults Guidelines for bottled water: --For repeated use, choose stainless steel bottles. --If you choose plastic, look for recycling codes 2 and 4. When these types of plastics break down, they are the least harmful. --Avoid bottles with recycling codes 3 and 7 unless they have "BPA free" embedded in the plastic. These hard plastics may contain bisphenyl A (BPA, see margin). If your plastic bottle contains BPA, avoid cleaning it with harsh (i.e., laboratory) detergents or filling it with acidic (e.g., lemonade and fruit juices) or hot beverages.2 --Choose a reusable bottle with a wide mouth so you can easily clean it. Wash and soak it in a sanitizer, such as ¼ teaspoon (4 milliliters) bleach in 1 quart (1 liter) water. --When your plastic bottle becomes scratched or cracked, throw it away. Bacteria can grow inside. --Do not store your containers of water in a hot garage or in the back of your hot car. The heat quickly breaks down the plastic. If a bottle has been exposed to heat, pitch the water and recycle the bottle.

Vitamin that helps with blood clotting

K

Which vitamin deficiency: hemorrhaging, especially in infants

K

fluoride Major functions : Consequences of high intakes and conditions under which they occur: U.S. populations at risk for deficiency: U.S. populations at risk for toxicity:

Major functions : --Nearly all (about 95%) of the fluoride in the body is found in the teeth and skeleton --lower rate of dental caries (cavities): (1) fluoride is incorporated into the tooth structure, causing it to be stronger and more resistant to acid degradation from bacteria found in plaque (2) stimulation of remineralization of enamel and inhibition of tooth demineralization (3) antibacterial effect on acid-producing microorganisms found in plaque. --increase protein synthesis in the bone-building cells and subsequently have an effect on the production of new bone U.S. populations at risk for deficiency: --there is no fluoride-deficiency disease Consequences of high intakes and conditions under which they occur, U.S. populations at risk for toxicity: --young children who swallow toothpaste --small spots developed on the teeth (mottling) --skeletal and tooth damage seen with higher doses --Children may swallow large amounts of fluoride toothpaste as part of daily tooth care and develop fluorosis, which permanently damages teeth (stained and pitted teeth) --About two-thirds of North Americans currently consume fluoridated water; these policies are made by individual municipalities--> Because most people now have ample access to oral hygiene products with fluoride, in 2011, the U.S. Department of Health and Human Services and the Environmental Protection Agency issued new recommendations to lower the level of water fluoridation to just 0.7 milligrams per liter.

Potassium Major functions : Major food sources: U.S. populations at risk for deficiency and excess:

Major functions : --many of the same functions as sodium --water balance and nerve impulse transmission --principal positively charged ion inside cells --Intracellular fluids contain 95% of the potassium in the body. --Higher potassium intake is associated with lower rather than higher blood pressure values. Major food sources: **vegetables (swiss chard, baked potato, acorn squash) *fruits (orange juice) *dairy (yogurt) --Unprocessed foods are rich sources of potassium, including fruits, vegetables, milk, whole grains, dried beans, and meats. --the more processed your food, the higher it is in sodium and the lower it is in potassium --milk, potatoes, beef, coffee, tomatoes, and orange juice. U.S. populations at risk for deficiency: --Hypokalemia (life threatening problem resulting from low blood potassium) can result from continually deficient food intake--> most commonly seen with chronic diarrhea or vomiting, or as a side effect of medications, including laxatives and some diuretics --Vulnerable populations include: -people with certain eating disorders -alcohol use disorders -people on very low-calorie diets -athletes who exercise for prolonged periods --These people should compensate for potentially low body potassium by consuming potassium-rich foods--> increasing fruit and vegetable intake. U.S. populations at risk for toxicity: --If the kidneys function normally, potassium from dietary sources will not lead to toxicity. --No UL for potassium --When the kidneys function poorly, potassium builds in the blood, inhibiting heart function and leading to a slowed heartbeat--> If left untreated, the heart eventually stops beating, resulting in a cardiac arrest and death --In cases of kidney failure or kidney disease, close monitoring of blood levels of potassium and potassium intake becomes critical

Iodine Major functions : Major food sources: Factors that affect absorption of iron: Main symptoms of a deficiency: Consequences of high intakes and the conditions under which they occur: U.S. populations at risk for deficiency: U.S. populations at risk for toxicity:

Major functions : --thyroid gland actively accumulates and traps iodine (I) from the bloodstream to support thyroid hormone synthesis. --Thyroid hormones are synthesized using iodine and the amino acid tyrosine --overall energy metabolism: by synthesizing hormones, helps regulate metabolic rate and promote growth and development throughout the body Major food sources: ***vegetables (seaweed) ***dairy (yogurt, milk, cheese) **protein (pepperoni pizza, hard boiled eggs) *grains (white bread, corn muffin) --A half teaspoon of iodine-fortified salt (about 2 grams) supplies the RDA --dairies use it as a sterilizing agent, bakeries use it as a dough conditioner, food producers use it as part of food colorants, and it is added to salt (except kosher and sea salt) --Iodized salt, dairy products, and grain products Main symptoms of a deficiency: --Goiter--> enlarged thyroid gland -addition of iodine to salt was a preventative measure added in the 1920s -Men drafted into the military from areas such as the Great Lakes Region of the United States had a much higher rate of goiter than did men from other areas of the country because of the low iodine contents in the soils there --congenital hypothyroidism (formerly called cretinism)--> If a woman has an iodine-deficient diet during the early months of her pregnancy, the fetus suffers iodine deficiency because the mother's body uses up the available iodine - The infant then may be born with short length and develop intellectual delays U.S. populations at risk for deficiency: --women of childbearing age --vegans may not consume enough unless iodized salt is used Consequences of high intakes and the conditions under which they occur, and U.S. populations at risk for toxicity: --Most North American adults consume more iodine than the RDA --people who eat a lot of seaweed because some seaweeds contain as much as 1% iodine by weight --When high amounts of iodine are consumed, thyroid hormone synthesis is inhibited, as in a deficiency

selenium Major functions : U.S. populations at risk for mineral deficiencies and excesses.

Major functions: --aiding the activity of one of the body's natural antioxidant enzymes, glutathione peroxidase, which chemically converts potentially damaging peroxides (hydrogen peroxide, for example) into water. --In functioning as part of our natural antioxidant enzyme system, selenium spares vitamin E and indirectly helps maintain cell-membrane integrity. --Selenium is also a component of an enzyme essential for the activation of thyroid hormone. --Current studies examine the interaction of selenium and vitamin E on gene expression in some cancers U.S. populations at risk for mineral deficiencies: --content of foods is strongly dependent on the selenium content of the soil where plants are raised or animals graze--> -geographic regions with low-selenium soil in North America include the Northeast, Pacific, Southwest, and coastal plain of the Southeast in the United States; and the north central and eastern regions in Canada --symptoms: muscle pain and wasting, and a certain form of heart damage, impaired thyroid function and limited growth (due to its role in thyroid hormone metabolism), increased incidence of some forms of cancer, specifically prostate cancer --unless they receive selenium supplements, children and adults develop characteristic muscle and heart disorders associated with inadequate selenium intake. U.S. populations at risk for mineral toxicity: --High concentrations of selenium are rarely found in food --Excessive selenium supplementation for an extended period --hair loss, weakness, nausea, vomiting, and cirrhosis

Fat-soluble vitamins RDA or AI:

Vitamin A (preformed and provitamin A): --men: 900 micrograms RAE (3000 Iu preformed Vitamin A) --women: 700 micrograms RAE (2300 IU preformed Vitamin A) Vitamin D (calciferol): --15 micrograms (600 IU) Vitamin E: --15 milligrams alpha-tocopherol (22 IU natural form, 33 IU synthetic form) Vitamin K: --men: 120 milligrams --women: 90 milligrams

Fat-soluble vitamins major functions:

Vitamin A (preformed and provitamin A): --normal vision --gene expression growth, development, reproduction --embryonic development --immune function --cancer prevention Vitamin D (calciferol): --maintain serum calcium and phosphorus concentrations --bone health --gene expression and cell growth Vitamin E: --antioxidant --prevents breakdown of vitamin A and unsaturated fatty acids Vitamin K: --coenzyme during the synthesis of proteins involved in blood clotting

Water-soluble vitamins

Vitamins that dissolve in water Very little water-soluble vitamin nutrients are stored --most water-soluble vitamins are readily excreted from the body with any excess ending up in urine or stool B Vitamins: --Thiamin --Riboflavin --Niacin --Vitamin B-6 --Folate --Vitamin B-12 --Vitamin C --Three more you don 't need to know: ----Pantothenic acid ----Biotin ----Choline --Lack of one vitamin B means probably other B vitamins are low too B Vitamin functions: --coenzymes --energy metabolism B Vitamin deficiency: --symptoms occur in the brain and nervous system, skin, and gastrointestinal (GI) tract --higher risk people include older adults and people with inadequate dietary patterns, alcoholics --short run deficiency: fatigue, unspecified physical effects --long run deficiency:unknown, increased risks of cardiovascular disease, cancer, eye cataracts B Vitamin food sources: --fortified cereals --grains enriched with thiamin, riboflavin, niacin, and folic acid --10%-25% of B vitamins are lost during food processing and prep because they dissolve in water

Absorption and Storage of Vitamins in the Body: Water-soluble

Water-Soluble Vitamins (B Vitamins and Vitamin C): --should be consumed in the diet daily --After being ingested, the B vitamins from food are first broken down from their active coenzyme forms into free vitamins in the stomach and small intestine --The vitamins are then absorbed, primarily in the small intestine --transported to the liver via the hepatic portal vein and are distributed to body tissues --Once inside cells, the active coenzyme forms are resynthesized Efficient absorption: 50% to 90% (high bioavailability) Preserving vitamin content in foods - --environmental factors: --storage time: better freshly harvested vs frozen, store canned and frozen fruits and vegetables carefully, at low temps, in cool, dry location, eat within 12 months --low heat: Keep fruits and vegetables cool until eaten --less exposure to light and air: refrigerate in the vegetable drawer, trim, peel, and cut fruits and vegi's minimally and just prior to eating --less cooking in water: microwave, steam, or stir-fry vegi's, minimize cooking time --less added fats: Avoid adding fats to vegetables during cooking if you plan to discard the liquid --low alkalinity: Avoid adding baking soda to vegetables to enhance the green color Excretion - --excreted based on tissue saturation, the degree to which the tissue vitamin stores are full --Tissue storage capacity is limited --As the tissues become saturated, the rate of excretion via the kidney increases sharply, preventing potential toxicity --Unlike other water-soluble vitamins, B-6 and B-12 are stored in the liver and not easily excreted in the urine Deficiencies - --an occasional lapse in intake causes no harm --Symptoms of a vitamin deficiency occur only when that vitamin is lacking in the diet and the body stores are essentially exhausted

Toxicity symptoms/consequences of calcium, sodium, fluoride, and iron conditions when toxicity occurs

calcium: --Kidney stones --Hypercalcemia --Hypercalciuria --Prostate cancer --Constipation --Soft tissue calcification --UL = 2500 milligrams Sodium: --Hypertension --Increased risk of cardiovascular disease and stroke --UL = 2300 milligrams Fluoride: iron: