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
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