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Naturopathy Study (CNM) > 3.2 Nutrition - Micronutrients > Flashcards

3.2 Nutrition - Micronutrients Flashcards

1
Q

What are Vitamins?

A

Vitamins are organic* compounds that are essential to the body in small amounts for normal growth and function

*compound containing carbon

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2
Q

How many Vitamins are there?

A

13

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3
Q

What are the principal functions of Vitamins?

A
  • Support the immune system
  • Regulate gene expression*
  • Support neurological activity
  • Facilitate ATP and blood cell production

*‘on/off switch’ requiring co-factors such as vitamins

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4
Q

Why are Vitamins in food better than supplements?

A

Vitamins don’t occur in isolation in nature: supplements don’t offer the same advantages as consuming spectrum of nutrients via food

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5
Q

What are the Fat-soluble vitamins?

A

A, D, E, K

Absorbed with fat in the small intestine into the lymphatic capillaries and then into the blood.
They are readily stored*

*exception = K

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6
Q

What are the water-soluble vitamins?

A

B group and C

  • Absorbed in the small intestinal directly into the blood.
  • Storage is minimal*
  • Easily excreted if in excess.
  • Constant supply of these vitamins is needed in diet

exception = B12

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7
Q

Fat-soluble vitamins

What are the functions of Vitamin A?

A
  • Support visual acuity and corneal health
  • Controls cell division; assists skin and mucous membrane integrity
  • Supports immune and reproductive health
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8
Q

Fat-soluble vitamins

What are the sources of Vitamin A?

A
  • Predominately animal sources: Liver, fish liver oils, egg yolk, mackerel, salmon
  • Plant sources of vitamin A (beta-carotenes) found in carrots, sweet potatoes, squash need to be converted to active vitamin A in the body

Carotene = from the Greek karoten for ‘carrot’ – orange pigments

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9
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin A?

A
  • Vision impairment
  • Dry skin/hair
  • Recurrent infections
  • Poor growth
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10
Q

Fat-soluble vitamins

What are the functions of Vitamin D?

A
  • Calcium absorption and bone mineralization
  • Support healthy immune regulation*

*therefore deficiency implicated in auto-immune conditions

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11
Q

Fat-soluble vitamins

What are the sources of Vitamin D?

A
  • Sunlight is the best source for vitamin D*
  • Plant source: vitamin D2 – in mushrooms (if good sun exposure)
  • Animal source: vitamin D3 – in cod liver oil, oily fish (herring, mackerel, sardines, wild caught salmon), organic egg yolks

*supplemenation recommended in northern latitudes

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12
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin D?

A
  • Poor bone and tooth formation
  • Bowed legs
  • Poor immunity or immune dysfunction e.g. infections, autoimmunity, allergies
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13
Q

Fat-soluble vitamins

What are the functions of Vitamin E?

A

Functions:

  • Antioxidant – protects fatty acids from oxidation (cell-membrane protection)
  • Protective against cardiovascular disease*, Alzheimer’s and cancer
  • Immune development and activity**

*because decreases arachidonic acid **supports NK cell production

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14
Q

Fat-soluble vitamins

What are the sources of Vitamin E?

A
  • Sunflower seeds
  • Almonds
  • Pine nuts,
  • Olive oil
  • Avocado
  • Sweet potato
  • Spinach
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15
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin E?

A

Overt deficiency is rare
* Red blood cell destruction – exhaustion after light exercise
* Easy bruising and slow healing (fewer antioxidants)
* Nerve damage (e.g. neuropathy) due to oxidation

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16
Q

Fat-soluble vitamins

What are the functions of Vitamin K?

A
  • Blood clotting
  • Bone formation (where it works with vitamin D)

Named after K for Koagulation (German spelling)

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17
Q

Fat-soluble vitamins

What are the sources of Vitamin K?

A

Vitamin K has two forms:
* K1 comes from plant-based foods. Abundant in green leafy vegetables. This is best absorbed with some dietary fat, e.g. steamed broccoli and kale with extra-virgin olive oil
* K2 is made by bacteria in the intestines and is also found fermented food (E.g. natto). Probiotics can support intestinal K2 production

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18
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin K?

A
  • Excessive bleeding (haemorrhages)
  • Bruising
  • Bone fractures
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19
Q

What are the considerations of Vitamin K injections for newborns?

A
  • Undesirable preservatives (polysorbate 80; aluminium in the US)
  • Has not been tested for adverse effects such as mutagenicity
  • It is a synthetic chemical (despite the name vitamin)
  • The risk in full-term babies is one: 100,000
  • A larger dose is given than a newborn requires
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20
Q

What are the alternatives to Vitamin K injections for newborns?

A
  • Delayed cord clamping until the placenta has fully pulsed out
  • Increased maternal intake of vitamins K rich foods (e.g. leafy greens) before due date, and support mothers microflora (K2)
  • Nettle leaf infusions a great source of vitamin K2
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21
Q

What are the functions of Vitamin B1 (Thiamine)?

A
  • Convert carbohydrates to energy (ATP)
  • Nerve conduction (B1 is used to produce neurotransmitters such as acetylcholine)
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22
Q

What are the sources of Vitamin B1 (Thiamine)?

A
  • Yeast extract, peas, oranges, nuts (E.g. macadamia), pulses, sunflower seeds, whole grains, meat/fish
  • Note: B1 content is very easily reduced by processing including chopping, canning, boiling and freezing,
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23
Q

What are the signs and symptoms of subclinical deficiency of Vitamin B1 (Thiamine) ?

A
  • Depression
  • Irritability
  • Fatigue
  • Memory loss
  • Muscle weakness
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24
Q

What are the functions of Vitamin B2 (Riboflavin) ?

A
  • Energy (ATP) production; metabolism of carbohydrates, fats and proteins
  • Liver detoxification support (phase 1)
  • Supports regeneration of glutathione
  • Appears to decrease frequency and severity of migraines (400mg divided doses)

The flavin part is a yellow pigment and can turn urine bright yellow

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25
Q

What are the sources of Vitamin B2 (Riboflavin) ?

A
  • Yeast extract
  • Spinach
  • Wild salmon
  • Mushrooms
  • Almonds
  • Quinoa
  • Lentils
  • Kidney beans
  • Organic eggs
  • Meat
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26
Q

What are the signs and symptoms of Vitamin B2 (Riboflavin) ?

A
  • Red, dry inflamed tongue
  • Sores in the corners of the mouth
  • Scaly dermatitis (mouth, nose, eyes and ears)
  • Fatigue, weakness, poor concentration, depression
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27
Q

What are the functions of Vitamin B3 (Niacin)?

In 2 forms (salt and acid)

A
  • Energy (ATP) production in cells
  • Cardiovascular health (lowers LDL cholesterol and vasodilates*)
  • Nerve support

*The acid form can have short intense form of vasodilation

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28
Q

What are the sources of Vitamin B3 (Niacin)?

A
  • Mushrooms
  • Green leafy vegetables
  • Yeast extracts
  • Sunflower seeds
  • Salmon
  • Sardines
  • Peanuts
  • Avocado
  • Meat and poultry
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29
Q

What are the signs and symptoms of deficiency of Vitamin B3 (Niacin)?

A
  • Dermatitis – sunburn like rash when exposed to sunlight
  • Inflamed mouth and tongue, sores in mouth corners
  • Fatigue, vomiting, diarrhoea, headache
30
Q

What are the functions of Vitamin B5 (Pantothenic acid)?

A
  • ATP production from carbohydrates, protein and fat
  • Important in fat metabolism*
  • A co-factor for stress hormones (used up quickly when stressed)

*Useful for acne -> reduces sebum

31
Q

What are the sources of Vitamin B5 (Pantothenic acid)?

A
  • Shiitake mushrooms
  • Avocados
  • Nuts and seeds
  • Fish and meat.
  • However, it is widely distributed* in almost all foods

*Pantothenic = from Greek for ‘found everywhere’

32
Q

What are the signs and symptoms of deficiency of Vitamin B5 (Pantothenic acid)?

A
  • Fatigue
  • Insomnia
  • Burning sensation in feet and tender heels
33
Q

What are the functions of Vitamin B6 (pyridoxine)?

A
  • Vital for nervous system (used to produce neurotransmitters such as GABA and dopamine)
  • ATP production
  • Red blood cell formation (haem)
  • HCl production
34
Q

What are the sources of Vitamin B6 (pyridoxine)?

A
  • Whole grains
  • Green vegetables
  • Sunflower seeds
  • Pistachios
  • Walnuts
  • Bananas
  • Lentils
  • Meat and fish
35
Q

What are the signs and symptoms of deficiency of Vitamin B6 (pyridoxine)?

A
  • Seborrhoeic dermatitis*
  • Recurrent mouth ulcers and sores on corners of the mouth
  • Anaemia (fatigue, pallor etc), depression

*Relaxing/remitting in common acne areas

36
Q

What are the functions of Vitamin B9 (Folate)?

A
  • Formation of red blood cells
  • Supports cardiovascular health with the methylation of homocysteine to methionine
  • For normal embryonic health (neural tube development)

Works closely with/dependent on vitamin B12

37
Q

What are the sources of Vitamin B9 (Folate)?

A
  • Leafy greens
  • Asparagus
  • Avocado
  • Brussels sprouts
  • Legumes
  • Citrus fruit (especially oranges)
  • Liver
38
Q

What are the signs and symptoms of deficiency of Vitamin B9 (Folate)?

A
  • Affects rapidly dividing cell types (skin, GIT and blood cells) therefore skin and digestive issues
  • Megaloblastic anaemia (if severely deficient)
39
Q

What are the functions of Vitamin B12 (Cobalamin)?

Cobal(t vit)amin

A
  • Required for red blood cell synthesis
  • Energy (ATP) production from fats and proteins
  • Supports cardiovascular health with the methylation of homocysteine to methionine

Nervous system functioning including:
* Myelin production
* Neurotransmitter production (dopamine, serotonin, acetylcholine)
* Choline production for brain function

40
Q

What are the functions of Vitamin B9 (Folate)?

A

Functions: works closely with vitamin B12
* Formation of red blood cells
* Supports cardiovascular health with the methylation of homocysteine to methionine
* For normal embryonic health (neural tube development)
Sources:
* Leafy greens, asparagus, avocado, brussels sprouts, legumes, citrus fruit (especially oranges) and liver
Deficiency signs and symptoms:
* Affecting rapidly dividing cell types; skin, GIT and blood cells, skin and digestive issues, megaloblastic anaemia (if severe)
Foliage = folium ‘leaf’ (Latin)

41
Q

What are the plant sources of Vitamin B12 (Cobalamin)?

A
  • Chlorella pyrenoidosa* (e.g. 9 g per day)
  • Nutritional yeast
  • Sea vegetables (nori, kombu, kelp and dulse)
  • Shiitake and lions mane mushrooms

*microalgae

42
Q

What are the animal sources of Vitamin B12 (Cobalamin)?

A
  • Meat, liver
  • Milk
  • Cottage and feta cheese
  • Organic eggs
  • Fish (especially sardines, mackerel and wild salmon)
43
Q

Why is it not guaranteed to have sufficient Vitamin B12 from animal sources?

A
  • Changes to farming practices such as over-cultivation and animals receiving feed rather than foraging, impact the animals ability to synthesise B12 and prevent them requiring B12 from the soil
  • Sheep and cattle require cobalt in their diet to synthesise B12; many soils across the world are cobalt deficient
44
Q

What are the signs and symptoms of deficiency of Vitamin B12 (Cobalamin)?

A
  • Megaloblastic anaemia; fatigue, breathlessness, pallor, etc
  • Neurological abnormalities*; tingling, numbness, loss of balance, burning sensations, weakness, confusion

*Can be irreversible

45
Q

What are the functions of Vitamin C (ascorbic acid)?

A
  • Co-factor in collagen formation –maintains integrity of blood vessels, ligaments, tendons and cartilage
  • Antioxidant and immune boosting (e.g. increases NK cells)
  • Lowers LDL cholesterol
  • Increases iron absorption by protecting iron from oxidation (25 mg vitamins C taken with a meal increases iron absorption by 65%)
46
Q

What are the sources of Vitamin C (ascorbic acid)?

A
  • All fresh raw fruit and vegetables
  • Particularly peppers and tomatoes
  • Kiwifruit, papaya, mangoes
  • Currants, berries, citrus
  • Crucifers
47
Q

What are the signs and symptoms of deficiency of Vitamin C (ascorbic acid)?

A

The two most notable signs of vitamin C deficiency reflect its role maintaining blood vessel integrity:
* The gums bleed easily around the teeth
* Capillaries under the skin break spontaneously producing pinpoint haemorrhages
* Other symptoms include dry scaly skin, easy bruising, nosebleeds, recurrent infections and poor wound healing

48
Q

Why can high blood glucose levels cause deficiency of Vitamin C (ascorbic acid)?

A

Vitamin C is transported into cells by glucose transporters

Transporters will prefer glucose over Vitamin C, so high blood glucose levels can inhibit vitamin C uptake significantly

49
Q

What are Minerals?

A

Minerals are inorganic* elements that originate in the Earth and cannot be made by living organisms

Plants obtain minerals from the soil and most of the minerals in our diet come directly from plants (or indirectly from animal sources)

*chemical structure containing no carbon

50
Q

What is the total body weight represented by minerals?

A

4 - 5%

51
Q

What are the Macro* Minerals ?

*Needed in relatively large amounts

A
  • Calcium (Ca)
  • Phosphorus (P)
  • Magnesium (Mg)
  • Potassium (K)
  • Sodium (Na)
  • Chloride (Cl)
  • Sulphur (S)
52
Q

What are the Trace* Minerals?

*Needed in relatively small amounts

A
  • Iron (Fe)
  • Zinc (Zn)
  • Iodine (I)
  • Selenium (Se)
  • Manganese (Mn)
  • Molybdenum (Mo)
  • Copper (Cu)
  • Chromium (Cr)
  • Boron (B)
  • Fluoride (F)
  • Silicon (Si)
53
Q

What are the functions of Calcium?

A
  • Building and preserving bone mass*
  • Muscle contraction (including cardiac muscle)
  • Essential for blood clotting (the clotting factors)
  • Nerve impulses: a cofactor for serotonin production

*Calcium not in the bone is tightly regulated in the blood

54
Q

What factors can inhibit
Calcium absorption?

A
  • Low vitamin D status
  • Low stomach acid (HCl dissolves calcium salts)
  • High intake of phytates/oxalates
55
Q

What are the functions of Magnesium?

A
  • Required to produce ATP and is important for insulin sensitivity*
  • Lowers BP (acts as a vasodilator)
  • Muscle relaxation,
  • Sleep
  • Bone mineralization
  • Involved in 300+ enzyme reactions

*improves transport of glucose into the cells

56
Q

What are the functions of Iron?

A
  • Binds oxygen and haemoglobin and transports it around the body
  • Required for ATP production in mitochondria
  • Needed for the synthesis of thyroid hormones and dopamine
57
Q

What are the functions of Zinc?

A
  • Sex hormones and sperm production
  • Conversion of T4 to T3 (thyroid hormones)
  • Required for sense of taste and smell
  • Needed for cell proliferation (e.g. in the skin)
  • Immunity
58
Q

What are the key functions of Minerals?

A
  • Building tissues; e.g. skeleton, teeth
  • Nerve and muscle function
  • Thyroid health (supporting metabolism)
  • Supporting immune health
  • Components of enzymes
59
Q

What are the sources of Calcium?

A
  • Almonds
  • Dark green leafy vegetables (e.g. kale)
  • Broccoli
  • Sesame seeds
  • Sage
  • Rye
  • Beans
  • Sardines and salmon

Vegetable sources have the highest bioavailability
Ca from cruciferous vegetables is absorbed 2x as effectively as from dairy

60
Q

What factors can increase
Calcium excretion?

A
  • Menopause (low oestrogen)
  • High animal-protein diets (due to high levels of urea and sulphuric acid)
  • High salt and caffeine intake
61
Q

What are the signs and symptoms of
Calcium deficiency?

A
  • Ricketts
  • Osteomalacia
  • Osteoporosis
  • Cramps
  • Irritability
62
Q

What can improve
Calcium absorbtion?

A

Prioritise plant-based food sources*
Optimise vitamin D and K levels

*Reducing animal protein = reducing acidity

63
Q

What are the sources of Magnesium?

A
  • Green leafy veg (chlorophyll)
  • Spinach
  • Avocado
  • Pumpkin seeds
  • Beans
  • Buckwheat
  • Legumes
  • Almonds
  • Whole grains
64
Q

What are the signs and symptoms of Magnesium deficiency?

A
  • Fatigue, insomnia
  • Anxiety, depression, irritability
  • Muscle cramps/spasms/twitches
  • Headaches
65
Q

What are the sources of Iron?

A

Non-haem:
Dark green vegetables, lentils, pumpkin seeds, quinoa, oats, chickpeas

Haem*:
Clams, red meat, chicken, oysters, sardines

*more easily absorbed

66
Q

What are the signs and symptoms of Iron deficiency?

A
  • Fatigue on exertion, weakness, pallor
  • Headaches
  • Breathless
  • Poor resistance to cold temperatures
  • Nail spooning, pale nailbed

How to optimise an individuals intake of non-haem iron:
* Eliminate junk food (nutrient depleted, highly processed foods) and avoid drinking black tea and dairy at mealtimes
* Build meals around iron rich foods; e.g. dark green vegetables
* Eat high vitamins C vegetables and fruit with meals (peppers, cruciferous, kiwis, oranges, lemons) to promote iron absorption
* Eat foods that are sprouted (e.g. beansprouts), and fermented (e.g. tempeh) to reduced inhibitors like phytates

67
Q

What are the factors affecting absorbtion of Iron?

A

Increases:
Vitamin C (a squeeze of lemon juice might be enough)

Decreases:
Phytates
Calcium (i.e. dairy)
Tannins (coffee and tea)

68
Q

How can absorbtion of non-haem iron be optimised?

A
  • Eliminate junk food (nutrient depleted, highly processed foods)
  • Avoid drinking black tea and dairy at mealtimes
  • Build meals around iron rich foods; e.g. dark green vegetables
  • Eat high vitamins C vegetables and fruit with meals (peppers, cruciferous, kiwis, oranges, lemons) to promote iron absorption
  • Eat foods that are sprouted (e.g. beansprouts), and fermented (e.g. tempeh) to reduce inhibitors like phytates
69
Q

What are the source of Zinc?

A
  • Sesame seeds
  • Brazil nuts
  • Beans
  • Asparagus
  • Spinach
  • Shiitake mushrooms
  • Pumpkin seeds
  • Eggs
  • Oysters
70
Q

What are the signs and symptoms of Zinc deficiency?

A
  • Poor sense of taste and smell
  • Recurrent infections
  • Skin disorders (e.g. acne)
  • Infertility
  • Low libido

Naturopathy Study (CNM) (20 decks)

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