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)
