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