Nutrition note – Flashcards
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| vitamins and mineral |
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| vitamins: * organic in chemist's sense water soluble: distributed into water-filled compartments of body + fluid in spinal cord. * B vitamins (thiamin,riboflavin, niacin, biotin, pantothenic acid, b6, b12, folate) *vitamin C Fat soluble:stored in liver and body fat *A *E *K *D Amount needed: very small |
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| VITAMIN FUNCTION |
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| Promote and regulate body processes Many act like coenzymes Coenzymes: a small organic molecule that assist an enzyme in its function enzymes: proteins that act as catalysts to help boost chemical reactions in the body. |
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| MINERALS |
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| Inorganic elements |
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| MINERAL TYPES |
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| *major (>5mg) * trace minerals(<5mg) amount needed: mg or mcg functions -cofactors for enzymes - body structures (bone) -electrolyte carrying electrical charge for neverous system,muscule contraction, blood pressure. |
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| BIOAVAILABITY |
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| The extent to which a nutrient can be extracted from food and used by the body. |
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| BIOAVAILABITY |
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| Body need (to some extent): During pregnancy,calcium absorption improves and calcium excretion is reduced so the recommended intake does not go up. Food source: the hemeiron in meat is more absorbed than the iron in the plan. Cooking method: cooking vegetables in lots of water cause some water soluble vitamin be lost- but not all of them. |
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| ESSENTIAL NUTRIENTS |
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| The vitamins and minerals we are covering are essential. -Human body can't make or can't make enough of needed in the diet. Deficiency symptom: occurs when intake is inadequate. |
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| TWO GROUPS OF ACCOUNT RECEIVABLES |
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| The major Minerals: Calcium Phosphorus Magnesium Sodium Chloride Potassium Sulfur The trace Minerals Iodine Iron Zinc Copper Flouride Selenium Chromium Molybdenum Manganese |
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| ANTIOXIDANT NUTRIENTS |
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| Oxygen-containing molecules (often called free radicals) tend to damage other body molecules by stealing electrons from them Source: * Normal body processes(energy metaboslism) *pollutant *toxins in cigarette smoke |
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| OXIDATIVE DAMAGE |
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| - cancer - oxidized LDL cholesterol in atherosclerosis (qua trinh ma fat, mineral build up inside artery -dong mach chinh') |
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| HOW ANTIOXIDANT FIGHTS AGAINST OXIDATIVE DAMAGE |
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| The body has numerous antioxidant systems to keep these in proper balance: -some vitamins are antioxidants -some minerals act as cofactors for antioxidant enzyme sysmtems. |
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| DIETARY ANTIOXIDANTS |
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| Vitamins : C & E & Beta Carotene (used to make vitamin A) Mineral: Selenium & Zinc & Copper |
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| VITAMIN C- WATER SOLUBLE ANTIOXIDANT |
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| Additional functions - connective tissue synthesis (skin and bone health) -enhances iron absorption -immune function (preventing cold) |
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| VITAMIN C SOURCE |
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| - natural: citrus, peppers, berries -fortified foods: added to many beverages |
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| VITAMIN C DEFICIENCY & TOXICITY |
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| -Abdominal discomfort -Constant use of oral tablets erodes tooth enamel |
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| VITAMIN E FUNCTION |
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| - provides antioxidant protection for cell membranes free radical formation and damage -occasionally, oxygen gains an extra electron from the electron transport chain, thereby generating a free radical -to regain its stability, the free radical attacks a nearby molecule (such as lipid or protein) and steal an electron. -left with an unpaired electron, this molecule becomes a free radical itself and attacks another nearby molecule. the chain reaction continues,causing widespread damage. ANTIOXIDANT PROTECTION -antioxidants, such as vitamin E neturalize free radicals by donating one of their own electrons -the destructive chain reaction is stopped, but vitamin E is no longer active - like vitamin E, vitamin C acts as an antioxidant, it also restores vitamin E to its active form. An abundance of dietary antioxidants minimizes free-radical damages. |
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| VITAMIN E SOURCE |
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| Source: -Plants, oil, nut seeds - wide spread in diet -destroy by heat and light so useless |
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| VITAMIN E-TOXICITY AND DEFICIENCY |
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| Deficiency: rare Symptom: Anemia(a condition in which the body does not have enough healthy red blood cells.) Population at risk: premature infants Toxicity Symptoms- very high doses interfere with some drugs Population at risks- supplement users |
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| SELENIUM |
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| Function - A cofactor for an antioxidant enzyme that works with vitamin E Deficiency- Keshan Disease (china) related to a virus |
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| SELENIUM BENEFITS AND SOURCE |
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| - Research is not conclusive but cancer rates are higher where soil SE is low -Source: sea foods & meat & whole grain |
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| should we take antioxidant supplements |
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| - research: high consumption of food and vegetable & lower of risk cancer and heart disease -morality rate was higher for supplemented group -foods is a better choice than supplements |
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| NUTRIENTS IMPORTANT FOR GROWTH/DEVELOPMENT AND IMMUNITY |
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| Vitamin A Zinc Iodine D (bone health) -and many other nutrients play roles here too |
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| VITAMIN A FORMS |
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| -Preformed: retinol family -precursor: caroteners (many are also antioxidant) |
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| VITAMIN A FUNCTION |
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| -RETINOL: -vision in dim light -epithelial (bie^?u mo^) cell health -immunity Carotenes -antioxidants -can be used to make retinol |
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| VITAMIN A SOURCE |
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| liver milk margarine (bo) catorinoids: yellow,orange, deep green veggies |
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| VITAMIN A |
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| The BAE unit is used to equate the different forms of the vitamin in food 1 mcg RAE (retinol activity equivalent) = 1mcg retinol 2mcg supplemental beta carotene 12 mcg beta carotene from foods 24 mcg other carotenes |
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| VITAMIN: DEFICIENCY AND TOXICITY |
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| DEFICIENCY -Symptoms: decrease cell devision + deficient development Night bindness Xerophthalma (a medical condition in which the eye fails to produce tears) Revatinization -eyes cannot make lubricant to har or clear out dust from duct->blindness exhaustion death Revatinization -rough, scaly skin. Toxicity -symptom: death, liver failure to fracture bone abonomarlities hernorrhages: hair losses, skin rash. |
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| ZINC |
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| Function: - cofactor for many enzymes - sense of taste -growth & development food sources: -meat, poultry, & fish & legiume Deficiency : growth failure & taste perception dull Toxicity: to much lower HDLC UL is 40mg/day RDA is 8-11mg Between RDA and UL is rather small |
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| IODINE |
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| Function: thyroid hormones *metabolic rate *temperature *growth and development Food sources: -sea foods -dairy products -bleached flour -plants grown in iodine-rich soil -iodized salt(added) |
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| IODINE: DEF AND TOXIC |
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| DEF: -goiter: enlarged thyroid gland -cretinism: mental + physical retardation from development tox: enlarged thyroid |
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| NUTR FOR HEALTHY BLOOD |
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| -Folate - B12 -B6 -vitamin K - Iron -Copper- won't cover |
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| FOLATE |
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| Function:new cell synthesis (including red blood cells) Sources: dark green leafy vegetables, legumes, added to enriched grain Bioavailability: synthetic form is more bioavailable in easier for body to digest DEE (dietary date equivalent unit equates form |
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| FOLATE DEF AND TOX |
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| def: symptom: anemia high blood homocysteine--> heart disease birth defects- spina bifida two halves of the slender bones that should complete the casement of the spinal cord fail to join population at risk: scotch-irish |
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| FOLATE- TOXICITY |
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| symptom: can mask a vitamin B-12 deficiency def increase the risk of developing cancer but worse after already have cancer because the cells divide faster population at risk: high dose supplement user |
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| B12- ESSENTIAL NUTRIENT |
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| function: partner with folate in new cell synthesis nerve cell health Source: foods from animals very tiny amount needed: (two years for a healthy person to develop a deficiency) Absorption mechanism: intrinsic factor (made in the stomach) is needed in the absorption for your diet. |
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| B12- DEF AND TOX |
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| DEF: anemia at risk: vegans & individual lack of intrinsic factor to absorb b-12 tox: no UL |
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| B6- FUNCTION, SOURCE, DEF AND TOX |
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| function: -new cell synthesis -protein metabolism source: (plant form might be less bioavailable) -meat -vegetable -whole grains |
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| VITAMIN B6 |
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| DEF: symptom: a new nervous system disorder skin + mouth abnormalities (rashes) high risk group: alcoholics, individual taking the drug TNH for tuberculosis tox: symptom: nerve damage population at risk: high dose supplementation |
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| VITAMIN K-function |
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| -blood clotting -synthesis of the bone protein |
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| vitamin K-source |
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| source: -intestinal bacteria -found in many foods (milk is low though) def: symptom: bleeding population at risk: new born in the US-new born receive a vitamin K injection Tox: appear to non toxic. some clogging require a constant drug intake |
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| IRON-function |
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| function: help to transport oxygen (hemegolon) required some enzymes food source: meat-heme iron-is more easily to absorb. plant source-less well absorbed: legumes, dried fruits, tofu, added in many cereals. -vitamin c and meat protein improve absorption |
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| IRON- DEF AND TOX |
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| -women need much more than men due to menstrual losses -deficiency: anemia -tox liver tissue damage pro-oxidant ingestion iron supplement is the major cause of poison in children |
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| MINERALS RELATED TO BONE HEALTH |
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| Vitamin D Vitamin K(covered with blood) Calcium Magnesium (covered with blood pressure) Flouride |
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| VITAMIN D-funtion |
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| function: bone health: regulate calcium and phosphorus metabolism -vital to calcium absorption -regulate cell metabolism |
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| VITAMIN D- SOURCES |
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| -sources: skin synthesis : needs vary with sun exposure foods: added to milk, oily fish, egg yorks. activation: liver,kidney |
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| VITAMIN D-TOX AND DEF |
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| DEF: symptom: rickets & Osteomalacia (is the softening of the bones due to defective bone mineralization. ) Population at risk:- low sun exposure -low diet intake tox: symptom: excess calcium deposition population at risk: -supplement -extreme high dairy consumption -skin synthesis is regulated so we don't overdose this way |
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| CALCIUM-function |
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| function:Bone and teeth -nerve conduction and muscle contraction -regulate many cell processes |
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| CALCIUM- DEF AND TOX |
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| DEF: symptom: bone loss population at risk: women petitte fair skin (genetic link to vitamin preceptor) Prevention: + calcium + vitamin D + physical acvity +avoid excess protein caffein phosphorous toxicity: symptom: interferes with absorption of other minerals (iron) supplement users are at risk |
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| PHOSPHOROUS- FUNCTION AND SOURCE |
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| Function: -bone and teeth -energy metabolism (part of ATP) -part of DNA/acid-based balance Source: high, protein foods(meat and beans) |
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| PHOSPHOROUS- DEF AND TOX |
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| Def: recommended intake should be a bit less than calcium -deficiency is very rare -toxicity: too much interferes with calcium absorption -populations at risk: those eating with high animal protein diets. |
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| FLOURIDE- FUNCTIONS AND SOURCE |
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| Function: Bone and tooth structure Source: -water -dental rinses -tea -sea foods |
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| FLOURIDE- DEF AND TOX |
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| DEF: symptom: weak tooth enamel-cavities -Individual at risk: in adequate intake toxicity: fluorosis -brown spots on teeth -weak teeth and bones |
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| NUTRIENTS THAT PLAY A ROLE IN ENERGY METABOLISM |
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| -Thiamin (b1) -riboflavin (b2)-niacin (to reduce fat & cholestrol in your blood) -biotin (vitamin B7) -pantothenic acid (b5) |
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| THIAMIN-FUNCTION |
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| function: cofactor for enzymes in energy metabolism food source: -whole and enrich grain -meats -legumes |
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| THIAMIN- DEF AND TOX |
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| Deficiency: -beri-beri symptom: muscle wasting and paralysys, edema -at risk: diet mainly unenriched white rice, alcoholics -toxicity: no UL defined |
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| RIBOFLAVIN-FUNCTION AND SOURCE |
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| function: cofactorfor enzymes in energy metabolism source: grain and dairy |
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| RIBOFLAVIN- DEF AND TOX |
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| Symptom: skin and mouth problems at risk: alcoholics Toxicity: no UL defined |
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| NIACIN- FUNCTIONS AND SOURCE |
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| Function: cofactor for enzymes in energy metabolism source: high protein foods can be made from amino acid tryptophan. |
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| NIACIN- DEF AND TOX |
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| def: 4D: dermattis (inflammation of the skin, diarrhea, dementia (loss of brain function), death At risk: alcoholics Toxicity: symptom: headache & hot flashes -at risk: high supplement doses |
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| BIOTIN AND PANTOTHENIC ACID-FUNCTION, SOURCE,DEF AND TOX |
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| -function: cofactor for enzymes in energy metabolism -source: wide spread in foods -deficiency: very rare -toxicity: no UL determined |
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| NUTRIENTS RELATED TO BLOOD PRESSURE REGULATION |
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| Sodium Potassium Magnessium Calcium |
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| SODIUM-FUNCTION, SOURCE |
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| function: electrolyte -nerve and muscle function -blood pressure regulation source of sodium: processed foods |
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| SODIUM-DEF AND TOX |
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| DEF: hyponatremia symptom: confusion, weakness individual at risk- long duration exercise Toxicity: chronically high intake increases the risk of high blood pressure (hypertension) |
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| POTASSIUM-FUNCTION |
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| function: electrolyte -nerve and muscle function -blood pressure regulation food source-fresh,whole foods milk |
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| POTASSIUM- DEF AND TOX |
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| Def: -muscle cramping -increase risk of hypertension toxicity: -no UL -unlikely as long as kidney is healthy |
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| MAGNESIUM-FUNCTION AND SOURCE |
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| function: electrolyte -bone structure -nerve and muscle function adequate intake helps to prevent hyperintension |
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| MAGNESIUM-FOODS SOURCE |
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| -nuts and bea -legume -soy |
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| MAGNESIUM |
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| -DEF: rare toxicity: -avoid taking more than 350mg/day (UL does not apply to food) |
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| THE DASH DIET PATTERN |
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| -lower blood pressure |
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| NUTRIENT CONSEQUENCES OF DASH |
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| increase potassium & calcium & magnecium -may be combined with reduced sodium for increased effect |
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| OTHER ESSENTIAL MINERALS |
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| Chloride Sulfur Copper Chromium Selenium Manganese Molybdenum |
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| MINERAL OF UNCERTAIN STATUS |
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| Boron Nickel Silicon Tin Vanadium Cobalt(part of vitamin b-12) others |
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| PHYTOCHEMICALS-definition |
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| compounds from plants which are not essential nutrients, but appear to impact health |
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| CAROTENOIDS- SOURCES AND POSSIBLE EFFECTS |
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| -many are antioxidant (beta carotene which can also be used to make vitamin A) -lutein and zeaxathin may protect again age-related eye disorders (epecially macular degenerator) lycopene may protect against prostate |
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| FLAVOINONIDS AND OTHER PHENOIS- SOURCES AND POSSIBLE EFFECTS |
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| -sources: bright colored fruits and vegetables, tea, chocolate -possible effects: may acts as antioxidants derease inflamation,reduce plague build up in arteries inhibit cancer development. |
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| IDOLES AND ISOTHIOCYANATES-SOURCES AND POSSIBLE EFFECTS |
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| -sourceS: cruciferous vegetable, broccoli,kae, cauliflower, cabbage,turnip, brusseis sprouts. -possible effects: may help against cancer |
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| ORGANOSULFUR COMPOUNDS- SOURCES AND EFFECTS |
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| -source: onion, garlic,chieves,leeks -effects: may protect against heart disease and cancer |
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| PHYTOESTROGENS- SOURCES AND POSSIBLE EFFECTS |
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| source: soy and other legumes possible effects: may help lower cholesterol block the action of estrogen (sudden strong feelings of heat and sweat) and reduce the risk of estrogen stimulated breast cancer |
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| TANNINS- SOURCES AND POSSIBLE EFFEECTS |
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| -source: grape,wine,tea -possible effect: antioxidant may help prevent cancer and heart disease -higher tea intake= risk of anemia |
