Nutrition - module 6 - Exam 2
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# of essential vitamins, currently
Folate
'folic acid' - coenzyme in DNA/RNA synthesis, RDA 400 mg/day for men and women - leafy green vegetables, leugmes, orange juice, fortified breads, liver - B12 must be available for this nutrient's function, thus, high levels of this can mask B 12 deficiency - crucial in pregnancy for fetal tube formation, needs 6x greater in third trimester
Dietary Reference Intake
DRI's - used as reference values in outlining recommendations for vitamin intake - include RDA, AI, UL - listed in micrograms and milligrams
Vitamin A, Vitamin D, Vitamin E, Vitamin K
Fat Soluble Vitamins
Coenzymes, Antioxidants, Food Additives, Drugs/Pharmaceuticals
Roles of Vitamins
B1(Thiamine), B2(Riboflavin), B3(Niacin), B6(Pyridoxine), Folate, B12(Cobalamin), Biotin, Pantothenic Acid, Choline, Vitamin C (Ascorbic Acid)
Water Soluble Vitamins
Vitamin C (Ascorbic Acid)
an antioxidant, essential in collagen synthesis, wound healing, hormone synthesis - RDA 90 mg/day for men and 75 mg/day for women - found in citrus fruits and vegetables, these contain 95% of this nutrient that we consume
Vitamin E
antioxidant for vitamin A and PUFA, protects cell membranes - RDA 15 mg/day for men and women - deficiency results in secondary deficiency but is rare
Vitamin D
body can manufacture with sufficient exposure to ultraviolet light or sunshine - deficiency can result in rickets and osteomalacia - maintains calcium and phosphorus, bone mineralization, cell growth and immune function - AI 5 mCg/day in men an women
Biotin
coenzyme in metabolism of fat, carbs and protein - helps in CO2 transport from one compound to another - AI 30 mCg/day for men and women - produced in gut by bacteria but is still an essential nutrient
B12(Colbalamin)
coenzyme in synthesis of new cells, RBC maturation, activates folate, metabolism of fatty acids/amino acids - RDA 2.4 mCg/day for men and women - absorption relies on intrinsic factor in stomach - meat, fish, poultry, eggs, milk - deficiency results in certain CNS function due to myelin sheath degeneration, anemia can cause lack of this
B6(Pyridoxine)
coenzyme of amino acids and proteins that helps produce insulin, hemoglobin, myelin sheaths and antibodies - RDA 1.3 mg for men and women - whole grains and legumes, chicken, fish, eggs - deficiency can cause dermatitis, altered nerve function, weakness, anemia
Vitamin K
cofactor in synthesis of blood clotting factors, protein formation in bone, kidney and plasma - leafy green vegetables and plant oils - RDA 120 mCg/day for men and 90 mCg/day for women
Vitamins (lecture synapsis)
essential organic substances that must be obtained from the diet - used for energy metabolism, don't provide energy, 13 essential of these - susceptible to heat and light - micronutrients
Vitamin A
fat-soluble vitamin - function to maintain skin and mucous membranes throughout body - help with vision, bone growth, immune system function and normal reproduction - key in rhodopsin and visual function - deficiency can cause blindness and night blindness - RDA 900 mCg/day for men and 700 mCg/day for women
Panothenic Acid
functions as coenzyme A and is part of carb, fat and protein metabolism - RDA 5 mg/day for men and women
B1(Thiamine)
main function is to serve as a coenzyme - RDA 1.2 mg/day for men and 1.1 mg/day for women - deficiency can result in beriberi and Wernicke-Korsakoff Syndrome - whole grains, enriched breads and cereals, legumes, etc. are good sources
B2(Riboflavin)
main function is to serve as a coenzyme - aids in conversion of tryptophan to niacin - RDA 1.3 mg/day for men and 1.1 mg/day for women - very sensitive to ultraviolet and sunlight - deficiency can result in group of symptoms termed ariboflavinosis - milk and dairy are good sources
B3(Niacin)
main function is to serve as a coenzyme, critical for glycosis and tricarboxylic acid cycle - RDA 16 mg NE/day for men and 14 mg NE/day for women - found in protein foods - deficiency can result in pellagra - toxicity can result in liver damage, flushing, low BP, gout, etc.
Choline
needed for synthesis of acetylcholine and lecithin - AI 550 mg/day for men and 425 mg/day for women
Pellagra
niacin deficiency disorder characterized by the 3 D's - diarrhea, dermatitis, dementia
Phytochemicals
non-nutritive substances in plant-based foods that appear to have disease fighting properties - examples are Flavonols and Sulforaphane
Vitamins (book def.)
organic molecules required in very small amounts for cellular metabolism - each one provides a specific metabolic function - are not metabolized by our bodies (Except for Vitamin D) and are essential nutrients that must be provided through our diet
Fat Soluble Vitamins
vitamins that dissolve in fatty tissues or substances - Vitamins A, D, E and K - serve structural and regulatory functions throughout the body
Water Soluble Vitamins
vitamins that dissolve or disperse in water - the B complex vitamins, choline and Vitamin C - easily absorbed into the bloodstream - functions include coenzyme function, neurotransmitter and lecithin function and antioxidant
