Module 4: Vitamins & Minerals

What is the upper limit for daily folic acid intake?

1000 mcg/day (does not apply to folate, only synthetic form) -can mask B12 deficiency

RDV for phosphorous

1000 mg/day

RDV for calcium

1000 to 1200 mg/day

How many essential vitamins are there?

13

Upper limit for sodium consumption

2300 mg/day (1 tsp)

Upper limit for preformed vitamin A

3000 mcg/day

RDV Potassium

3500 mg/day

What percentage of the body is water?

50-70%

What is the recommended daily value of vitamin K?

80 mcg

What is the bioavailability of B vitamins?

80-90% absorbed in small intestine, high availability

What are the fat-soluble vitamins?

A, D, E, K

Function of Thiamin

B1, coenzyme in the metabolism of carbohydrates and promotes metabolism of glucose

Function of riboflavin

B2; coenzyme used during energy metabolism, requires O2; also needed for certain vitamin and mineral metabolism, known antioxidant

Niacin function

B3, coenzyme for energy release from macronutrients; helps synthesize 50% of body's needs

Pantothenic Acid Function

B5, component of coenzyme A (CoA), important in fatty acid production and release of energy from macronutrients

Microcytic Hypochromic Anemia

B6 (or iron) deficiency; anemia characterized by small, pale red blood cells that lack adequate hemoglobin to carry oxygen

Pyridoxine Function

B6, coenzyme needed for metabolism of carbs, proteins, and fats -key role in protein and amino acid metabolism -important for WBC, hemoglobin, and neurotransmitter synthesis

Biotin Function

B7, aids in glucose and fatty acid production, DNA synthesis, and amino acid metabolism

disease caused by thiamin (B1) deficiency

Beriberi

B7

Biotin

Ergocalciferol

D2, synthetic form of vitamin D used in supplements

Cholecalciferol

D3, form of vitamin D made by the body

DASH

Dietary Approaches to Stop Hypertension

Which vitamin is crucial during pregnancy? What are the effects of a deficiency?

Folate/folic acid; can cause neural tube defects; during 1st 6 weeks when brain and spinal cord developing can cause anencephaly or spina bifida

inflammation of the tongue

Glossitis

Recommended daily water intake

Men 15 cups/day (13 from fluids) Women 11 cups/day (9)

B3

Niacin

Antidiuretic Hormone (ADH, vasopressin)

POSTERIOR PITUITARY -> KIDNEY: water retention

Functions of Vitamin E

Primary role is as an antioxidant, protects cells from free radicals

Functions of vitamin D

Primary: with PTH regulates absorption of calcium and phosphorous and deposition in bones Secondary: immunity, skin development, muscle health, blood pressure control

B6

Pyridoxine

How much folate is needed during pregnancy?

RDA is 400 micrograms/day

B2

Riboflavin

Bioavailablility

The degree to which a nutrient is absorbed and available to be used by the body

B1

Thiamine

Vitamin E chemical name

Tocopherol

Which vitamin is also a hormone?

Vitamin D

Which vitamins are water soluble?

Vitamins B and C

Effects of Free Radicals

can alter DNA, damage cell membranes, and increase risk of cancer

Night Blindness

can be caused by vitamin A/retinal deficiency, early indicator; eye unable/slow to adjust to low light

Scurvy

caused by vitamin C deficiency and resulting decreased collagen synthesis -symptoms: bleeding gums, weakness, pinpoint hemorrhages, impaired wound healing

Rickets

caused by vitamin D deficiency in children, characterized by poor bone mineralization (2/2 inadequate Ca deposits) and often bow legs

Electrolyte

charged ions/minerals

Foods with Pantothenic Acid

chicken, pork, fish, eggs, legumes, avocados

D3

cholecalciferol

Foods with Vitamin C

citrus fruits, broccoli, strawberries

Functions of Folate

coenzyme in DNA synthesis and cell difision -metabolizm of amino acids and homocystene (amino acid found in blood) -RBC synthesis

Anencephaly

congenital deformity in which some or all of fetal brain is missing

B-12 Functions

convert folate coenzyme into active form for DNA synthesis -homocystene metabolism (blood amino acid) -maintains myelin sheaths

Foods with Calcium

dairy, leafy greens, tofu

Osteoporosis

decrease in bone density and increase in bone porosity; low vitamin D increases risk

Hyposmia

decreased sense of smell

Effect of high fiber on iron

decreases absorption

Effect of zinc on iron absorption

decreases iron's absoroption

Megaloblastic (Macrocytic) Anemia

deficiency resulting from lack of folate or B12 which increases the mitotic interval and enlarges blood cells (can't divide 2/2 impaired DNA synthesis), impaired ability to carry oxygen

What characterizes fat-soluble vitamins?

dependent on dietary fat for absorption, stored in liver and adipose, not easily excreted and can become toxic

Symptoms of Folate Deficiency

depression, mental confusion, decreased growth, diarrhea, altered nerve function

What happens with over ingestion of vitamin C?

diarrhea

Beriberi

disease caused by thiamin (B1) deficiency (when glucose unable to metabolize) symptoms: weakness, loss of appetite, loss of coordination, enlarged heart, severe edema

Foods with Biotin

egg yolk, cauliflower, peanuts

Chromium (mineral) function

enhances glucose transport, aids in insulin function -may be involved in cholesterol synthesis

Goiter

enlarged thyroid associated with iodide deficiency, must be surgically removed

D2

ergocalciferol

Vitamin D Toxicity

excess calcium loss via urine, weakness, decreased appetite, confusion, and calcium deposits in organs (especially kidneys)

Chloride mineral functions

extracellular fluid control, immune function, HCl in stomach (major mineral)

Foods with Vitamin D

fatty fish, fortified milk, eggs

Sodium Mineral Functions

fluid balance, nerve impulse transmission (major mineral)

Retinal

form of vitamin A that helps eye adjust to bright and dim light

Oxalic Acid

found in dark leafy greens, can decrease absorption of certain minerals

Symptoms of iodine deficiency

goiter, cretinism

Iodide mineral functions

growth and development regulation, metabolism regulation

What are the symptoms of B6 toxicity?

hand and foot numbness, nerve damage (weightlifters sometimes overuse in effort to build muscle)

Function of Vitamins

help regulate and support digestion, absorption, metabolism and body regulations (don't yield energy)

Types of iron

heme and non-heme

When might it be recommended to limit vitamin K intake?

if taking a blood thinner (ex. coumadin)

Who is at risk for copper deficiency?

infants on milk-based diet (not formula), preemies, people with intestinal surgeries

Fluoride (mineral) function

inhibits oral bacterial activity, prevents tooth decay, strengthens bone/teeth and enamel

Minerals

inorganic elements involved in body structure and regulation

Toxic levels of vitamin E...

interfere with vitamin L's role in clotting and can lead to hemorrhagic responses

Where are water soluble vitamins absorbed?

into the bloodstream

Potassium mineral functions

intracellular fluid control, nerve impulse transmission, muscle contractions (major mineral)

How is vitamin C involved in iron absorption?

iron absorption is much improved when ingested with foods high in vitamin C

Copper mineral functions

iron metabolism antioxidant cofactor connective tissue proteins blood clotting immune functions

What are the effects of a potassium deficiency?

irregular heartbeat, weakness, muscle pain, seizures

Magnesium mineral functions

key in ATP and D/RNA production enzymatic reactions

Pernicious Anemia

lack of mature erythrocytes caused by B12 deficiency -associated with nerve degeneration that can lead to paralysis and eventually death -occurs slowly

Foods with Folate

leafy greens, OJ, legumes

Foods with Vitamin K

leafy veggies, soy and green beans, liver

What type of tissue has more water content?

lean tissue

Why do water-soluble vitamins need to be consumed daily?

limited storage in the body

Chromium Toxicity

liver damage and lung cancer, supplements not advised

Foods with Copper

liver, seafood, legumes, nuts, cocoa

symptoms of iron deficiency anemia

loss of appetite, pale skin, poor temp regulation, fatigue

Hypogeusia

loss of taste

Copper deficiency symptoms

low WBC counts, decreased growth, bone loss, anemia

Who is at risk for magnesium toxicity?

mainly in people who overuse antacids, supplements, and laxative

effects of chromium deficiency

may lead to type 2 diabetes, increased cholesterol and triglyceride levels

Foods with Riboflavin

meat, eggs, milk, enriched grains

Foods with Selenium

meat, fish, Brazil nuts, eggs

Foods with Phosphorus

meat, milk (& cheese), whole grains

Foods with B-12

meat, milk, eggs

Foods with Niacin

meat, poultry, fish, nuts

Foods with Iron

meat, veggies, eggs

Types of B-12 Deficiency

megaloblastic (macrocytic) anemia (because not enough B12 to activate folate enzymes) & pernicious anemia

Excess fluoride can cause __________.

mottling (during tooth development)

Tetany

muscle twitches when Ca levels low

Selenium Deficiency Symptoms

muscle wasting/pain, heart disease (specific type)

Trace Minerals

needed in amounts <100 mg/day

Major Minerals

needed in amounts >100 mg/day

Who is at risk for Vitamin K deficiency?

newborns (usually receive injection), people with poor intake (elderly), and people on antibiotics (kills gut flora)

Pellagra

niacin deficiency disease, characterized by rough patches of skin Symptoms: (4 D's) -dementia -diarrhea -dermatitis -death (eventual)

2 Forms of Niacin

nicotinic acid and nicotinamide

Foods with Vitamin E

nuts, eggs, margarine/oils

Foods with Chromium

organ meats, egg yolk, nuts

Vitamins

organic, essential nutrients required in small amounts by the body for health; obtained through diet

B5

pantothenic acid

Iron functions

part of hemoglobin and myoglobin

Hematocrit

percentage of blood volume occupied by red blood cells

Iron status effect on iron absorption

person with deficiency has increased absorption

Phytic Acid

phylate, in grain fiber, binds to minerals to decrease absorption

Foods with Magnesium

plant products

Why does a B12 deficiency typically occur?

poor absorption

Foods with Thiamin

pork, legumes, OJ, whole/enriched grains

Foods with Pyridoxine

pork, poultry, peanuts, soy

What electrolytes does the intracellular fluid balance depend on?

potassium (K) and phosphate (P)

Functions of Vitamin K

primary function is coagulation, secondary bone formation and binding calcium to muscles and kidneys

Enrichment

process of adding back nutrients lost in production/processing/milling

Avidin

protein in raw egg whites that binds biotin, preventing absorption; denatured by heat

Forms of B-6

pyridoxine, pyridoxal, and pyridoxamine

Vitamin E Deficiency

rare, leads to cellular breakdown and hemolysis (breakdown of RBC)

Foods with Vitamin A

red/yellow/orange veggies, fish, eggs

Aldosterone

released by adrenal glands, signals kidney to retain sodium (and by association, water)

Osteomalacia

result of vitamin D deficiency in adulates, poor calcium absorption, soft bones that fracture easily

Ariboflavinosis

riboflavin deficiency, symptoms flossitis, cheilosis, sun sensitivity, and confusion

What is Vitmain C's antioxidant activity?

scavenger of free radicals

Foods with Iodide

seafood, grains, dairy

Coenzyme

small molecule that binds to an inactive enzyme to activate it

What electrolytes does the extracellular fluid balance depend on?

sodium and chloride

What six electrolytes are involved in fluid balance?

sodium, potassium, chloride, phosphate, magnesium and calcium

How is B-12 absorbed?

starts in stomach where binds to intrinsic factor (glycoprotein), absorbed in small intestine -efficiency decreases as we age

Cretinism

stunted growth and mental retardation caused by an insufficient supply of thyroid hormone (iodide deficiency)

Fortification

supplementing product with additional vitamins not normally in the product

Folic Acid

synthetic form of folate, more readily absorbed

Calcium mineral functions

teeth/bone structure, nerve impulse transmission, muscle contraction (major mineral)

Foods with Potassium

unprocessed foods, low-fat dairy

What group is particularly susceptible to B12 deficiency?

vegans and nursing infants of vegan mothers

What are the functions of vitamin A?

vision, immunity, growth & developement, reproduction, antioxidants, skin and GI epithelial health

Which vitamins can be produced through precursors?

vitamin A (from beta carotene) and niacin (from tryptophan)

Which vitamin is the most widely used supplement?

vitamin E

Which fat-soluble vitamin disappears from body within 24 hours?

vitamin K

Which vitamins can be made by body and where?

vitamin K and biotin-gut flora vitamin D-in skin through sunlight

Which type of vitamins are more sensitive to cooking, light, air exposure, etc.?

water-soluble

Symptoms of B-12 Deficiency

weakness, back pain, tingling in fingers/toes -if nerve damage, often permanent

Where are thiamin deficiencies more common?

where white rice is a staple

Which mineral can interfere with copper absorption?

zinc (in excess)

What factors affect bio availability of minerals?

1. source (animal vs. plant) 2. fiber (higher fiber decreases absorption) 3. Mineral-mineral interactions (same size/charge compete) *4. Vitamin-mineral interactions, NECESSARY

Factors in iron absorption

1. type of iron 2. body's need 3. individual's diet

How much sunlight is needed to produce enough vitamin D?

10 min 2-3 x/week (80-100% of need)

Zinc mineral functions

-DNA synthesis -enzyme cofactor -wound healing -cell oxidization prevention -bone and sex maturation/growth

2 forms of Vitamin D

1. Ergocalciferol (D2) 2. Cholecalciferol (D3)

What enhances calcium absorption?

1. PTH (parathyroid hormone) 2. dietary lactose & glucose 3. infancy 4. pregnancy

8 Types of B Vitamins

1. Thiamin (B1) 2. Riboflavin (B2) 3. Niacin (B3) 4. Pantothenic Acid (B5) 5. Pyridoxine (B6) 6. Biotin (B7) 7. Folate 8. B12

Main forms of Vitamin E

1. alpha tocopherol (in body) 2. gamma tocopherol (in plants)

Hormones involved in fluid conservation

1. antidiuretic hormone (ADH) 2. aldosterone

Effects of excess fluid consumption

1. blood electrolyte dilution 2. overwhelms kidneys' ability to excrete fluids

Major functions of Vitamin C

1. collagen sythesis 2. antioxidant 3. iron absorption 4. immunity

Functions of water

1. control of blood volume 2. temperature regulation 3. waste removal 4. lubrication 5. making saliva, bile, and amniotic fluid

(Prolonged) Dehydration Symptoms

1. decreased endurance 2. fatigue 3. muscle cramping 4. coma/death

What are the criteria to be a vitamin?

1. enough must be consumed to maintain health because body can't make/synthesize 2. symptoms of deficiency occur in absence of, resulting in decline in health that is often restored when deficiency corrected

What inhibits calcium absorption?

1. high phytic acid intake (grains) 2. excess dietary phosphorous 3. vitamin D deficiency 4. diarrhea 5. old age

2 groups of minerals

1. major minerals 2. trace minerals

2 forms of Vitamin A

1. preformed vitamin A (retinol/retinal) from animal sources 2. provitamin A carotenoids, derived from plants, precursors

Urine output influenced by...

1. protien, nitrogen metabolized from amino acids excreted in urine 2. sodium, if in excess kidneys filter out and water follows *as output increases, intake must also to replace

How is vitamin D produced?

1. skin cells' cholesterol-like substance reacts with sunlight to form 7-dehydrocholesterol 2. liver converts to 25-hydroxyvitamin D3 3. kidney finishes converting inactive to active vitamin D,1,25-dihydroxyvitamin D3

Recommended daily value of vitamin D

1000 IU/day

Result of Vitamin A deficiency...

Xerophthalmia, dry eye, decreased mucus production, over time can result in blindness (more commonly in 3rd world countries); related to vitamin A deficiency Night blindness

Spina Bifida

a congenital defect that occurs during early pregnancy when the spinal canal fails to close completely around the spinal cord to protect it -can cause paralysis, incontinence, learning disabilities

Cheilosis

a disorder of the lips characterized by crack-like sores at the corners of the mouth

Hemochromatosis

a genetic disorder in which the intestines absorb too much iron -buildup in heart, muscles, and pancreas-->organ damage

Zinc Deficiency Symptoms

acne-like rash, diarrhea, reduced sense of taste and smell

Effect of iron deficiency

anemia (2/2 decreased ability to make RBC)

What vitamins have the highest likelihood of reaching toxic levels?

animal-derived vitamin A, vitamin D

Selenium mineral functions

antioxidant, thyroid hormone metabolism -may help with cancer prevention (research ongoing)

Disease caused by riboflavin deficiency

ariboflavinosis

Vitamin C

ascorbic acid, found in all living tissue

Foods with Zinc

beef, poultry, milk, legumes, peanuts

Phosphorous mineral functions

bone structure ATP, R/DNA, and phospholipid (major mineral)