Understanding Nutrition week 6: Chapters 10,11 Vitamins and minerals
Sodium, chloride, potassium
3 minerals that assist in the maintenance of body's fluid balance
Phytates, oxalates, tannic acid, calcium,phosphorus
5 factors that inhibit bioavailability of iron
Sodium, Chloride, Potassium, Calcium, Phosphorus, Magnesium
6 Major Minerals
Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium, Molybdenum
9 Trace minerals (IZISCMFCM)
Calcium
99% found in bones and teeth, 1% found in blood for muscular contraction and relaxation' blood clotting, immune defenses, nerve functioning. Comes from dairy products, tofu, greens, legumes, small fish with bones
Major, trace
? Minerals vs ? Minerals
Tryptophan
A precursor to Niacin,
Beta carotene
A vitamin A precursor from vegetable sources that is converted into active form of Retinol.
Manganese
Acts as a cofactors of many enzymes. Found in nuts, whole grains, leafy vegetables, tea
Intrinsic factor
After B-12 is digested within stomach, it binds with ?? For absorption
Alpha-tocopherol
Another name for Vitamin E, one of the components in vitamin e
MFP
Another name for heme iron
B-1
Another name for thiamin
Retinol
Another name for vitamin A
Vitamin C, Vitamin e, beta-carotene, carotenoids, fruits, Vegetables
Antioxidants? (6)
Chromium
Associated with insulin and required for the release of energy from glucose. Found in meats, fats, oils
coenzymes
B vitamins serve as coenzymes
Microwave
B-12 is destroyed by ? Cooking.
convulsions, nerve damage
B6, (pyridoxal, pyridoxine and pyridoxamine)can become part of coenzyme PLP, active during metabolism. deficiencies cause ?, toxicity causes ??
Leafy greens, orange fruits ,vegetables
Beta carotene found in ??, ?? And ?
MFP, Vitamin C, Acidic environment, sugars (wine)
Bioavailability of Iron: Factors that enhance
Bone growth, maintenance
Calcium, phosphorus and magnesium assist in the body's ?? And ?
Molybdenum
Cofactors for several enzymes, found in legumes, cereals, organ meats.
Seafood, nuts, whole grains, seeds, legumes
Copper is found in (5)?
Riboflavin
DRI dependent on calorie intake, easily destroyed by ultraviolet light and irradiation
Thiamin
DRI is dependent on calorie intake, easily destroyed by heat
Protein
DRI of niacin may be based on ? needs
Chloride
Electrolyte of the extracellular fluid, part of the HCL acid found in the stomach, comes from table salt, soy sauce, processed foods, rarely deficient
Selenium
Essential mineral that is part of an antioxidant enzyme. Works with Vitamin E.
digestion, nutrient , foods , method , source
Factors influencing the bioavailability of a nutrient (5) efficiency of ?, ? status other ? consumed at same time ? of food preparation ?
Vitamin E
Fat soluble Vitamin that is an antioxidant, easily destroyed by heat and oxygen.
Vitamin D
Fat soluble vitamin that has precursors which go through a series of forms to become active, toxicity has been documented.
Vitamin A
Fat soluble vitamin that promotes proper vision, supports epithelial tissue, bone, and teeth growth, and the immune system.
Vitamin A
Fat soluble vitamin with well-known toxicity from Retinol
Leafy green vegetables, cabbage-like vegetables, milk
Food sources of Vitamin K (3)
Polyunsaturated plant oils, green and leafy vegetables, whole grains
Food sources of vitamin E (3)
Vitamin A, Vitamin D, Vitamin E, Vitamin K
Four fat-soluble vitamins
Minerals,water
Inorganic elements unlike macronutrients and vitamins
Magnesium
Involved in bone mineralization, building of protein, muscular contraction, immune system, found in nuts, legumes, dark green vegetables
Fluoride
Involved in the formation of bones and teeth, found in drinking water and seafood
Fat soluble
It is LIKELY to reach toxic levels of these vitamins when consumed from supplements
Water soluble
It is possible to reach toxic levels of these vitamins when consumed from supplements
Potassium
Major electrolyte found in the intracellular fluid, assists in muscle contraction, comes from meats, fruits, milk, grain, vegetables, diuretic can cause a loss of.
Phosphorus
Mineralization of teeth and bones' part of every cell' part of the phospholipids, used for energy transfer. Found in all animal tissue
Heat, air, mixing
Minerals are not destroyed by ?, ? Or ?
Fluid balance, bone, maintenance
Minerals assist in the maintenance of body's ? balance ? Growth and ?
Copper
Necessary for the absorption and use of iron in the formation of hemoglobin, works as a component of several enzymes that work with oxidation.
blood cholesterol
Niacin has been used to lower ??
Thiamin, Riboflavin, Niacin, Biotin, Pantothentic Acid, Vitamin B-6, Folate, Vitamin B-12, Vitamin C
Nine water soluble vitamins. (8 of which are B-vitamins). TRNBPBFBV
Phytate
Occurs in the husks of grains, legumes, seeds and is capable of binding minerals such as zinc, iron, calcium, magnesium and copper in insoluble complexes in the intestine, which the body excretes unused. Not typically found in large enough quantities in grains in US.
Selenium
Part of an enzyme system that works with Vitamin E as an antioxidant' regulates thyroid hormone. found in seafood, meats and grains
Folate
Part of the coenzyme THF and DHF used in DNA synthesis and especially necessary for new cell formation. Found in leafy green vegetables, fortified grains, legumes, seeds.
Biotin
Part of the coenzyme used in energy metabolism, fat and glycogen synthesis, widespread in foods, produced by GI bacteria. No toxicity reported.
Iron
Part of the hemoglobin responsible for carrying oxygen to the working muscle, part of the protein myoglobin in muscles, heme-found in red meats, fish, chicken, Non-heme found in legumes, dried fruits. Heme can enhance absorption from non-heme foods.
Iodine
Part of two thyroid hormones that help regulate growth, development, and metabolic rate. Comes from iodized salt.
Sodium
Principle electrolyte of the extracellular fluid' regulator of fluid volume, comes from table salt, soy sauce, processed foods, contributes to hypertension, some can have a sensitivity
400 mcg
RDA for Folate.
Dairy
Retinol is found in ?
Absorbability, bioavailability
The amount of nutrient the body will absorb is based on its ? And ?
Smokers
These people have an extra 35 mg/day added to the RDA for vitamin c.
Vitamin K
Toxicity of this fat soluble vitamin is not common, small injection commonly used for newborns.
Vitamin E
Toxicity of this fat soluble vitamin less documented.
Masks B12 deficiency symptoms
Toxicity symptoms of folate
Zinc
Trace mineral: part of many enzymes, associated with hormone insulin, taste perception, involved with making genetic material and proteins, immune reactions, wound healing
Fiber, phytates
Two things that may inhibit absorption of zinc
2000 mg/day
Ul for vitamin C.
B-6
Vitamin involved in protein metabolism
Vitamin K
Vitamin involved with manufacturing last four proteins used in blood clotting, can be synthesized in the digestive track.
Vitamin D
Vitamin that promotes mineralization of bones, comes from sunlight, fortified milk' egg yolk.
Water soluble
Vitamins absorbed directly into blood
Thiamin, Riboflavin, Niacin, Pantothenic Acid
Vitamins involved in energy metabolism
Water soluble
Vitamins needed in frequent doses, usually 1-3 days
Fat soluble
Vitamins needed in periodic doses, perhaps weeks or months.
Fat soluble
Vitamins that may require enzyme carriers, and are stored in cells associated with fat
Temperature
Water AIDS in maintaining the body's ?
Chemical
Water actively participates in many ? Reactions.
Lubricant, joints
Water acts as a ? Around ?
Nutrients, waste products
Water carries ? And ? Throughout the body
cells, spaces
Water fills the ? And ? Between the cells.
Shock absorber, eyes, spinal cord
Water serves as a ?? Around the ? And ? Cord
Folate
Water soluble vitamin that can prevent neural tube defects.
Vitamin B-12
Water soluble vitamin that is part of the coenzyme used for new cell formation, works closely with folate' helps to break down some fatty acids and amino acids. Found in animal products and fortified cereals.
Pantothentic Acid
Water soluble vitamin, Part of a coenzyme A (CoA), used in energy metabolism, widespread in foods, easily destroyed by food processing
Niacin
Water soluble vitamin, part of coenzyme NAD, and NADP (phosphate form), used in energy production, supports healthy skin, nervous and digestive system. Found in dairy products, meats, fish, whole grains and enriched products.
Vitamin B-6
Water soluble vitamin, part of coenzyme PLP and PMP, used in amino acid and fatty acid metabolism. Found in meats, fish, poultry, soy and whole grains. Needs are proportional to protein needs.
Thiamin
Water soluble vitamin, part of coenzyme TPP, used in energy metabolism, supports appetite and nerve function, found in whole grains, enriched breads, pork.
Vitamin C
Water soluble vitamin. Antioxidant. Collagen synthesis, strengthens resistance to infection, helps absorption of iron, tyrosine synthesis. Found in citrus fruits, dark green vegetables, tomatoes, potatoes
Riboflavin, B-2
Water soluble vitamin?, also known as ?, part of coenzyme FMN and FAD, used in energy metabolism, supports normal vision and skin health, found in dairy products, meats, leafy green vegetables, enriched and whole grain products.
Refrigerate, airtight wrappers, microwave or steam, cooking water ,high temperatures , long
Ways to preserve water soluble vitamins in foods (6)1. ? 2. store cut in ?? 3. ? or ? 4. reuse ?? i 5. avoid ?? avoid ? cooking times.
prooxidants
When taking too many antioxidants, as with supplements, they can act as ? and actually stimulate the production of free radicals and altering metabolism in a way that may promote disease
Meat, fish, poultry, whole grains
Zinc can be found in (4).
intrinsic factor
a glyco protein (short protein with short polysaccharide chains attached) secreted by the stomach cells that binds with B-12 in the small intestine to aid in the absorption of B-12
NO
are inositol and carnitine B vitamins?
oxaloacetate, rare
biotin plays a critical role in energy metabolism, replenishing ? in the TCA cycle. Deficiencies and toxicities are ?
HCL, intrinsic
deficiencies of B12 occus when either ? acid or ? factor is lacking.
Folate
part of coenzyme THF which activates B12, synthesizes DNA and regenerates amino acid methionine from homocysteine.
Milk and milk products
riboflavin is part of coenzymes fmn and fad that accept and donate hydrogens during energy metabolism. ? and ? are particularly good sources.
niacin
the amino acid tryptophan can be converted to ? in the body. deficiency disease is called ? with symptoms of diarrhea, dermatitis, dementia, death (4 D's).
beriberi
thiamin is part of coenzyne tpp, present in small quantities in many healthy foods, deficiency can result in ?
Folate, B12
vitamins involved in cell division