Basics of Nutrition (week 2) Flashcards
Micronutrients
Micronutrients are essential nutrients required in small amounts to maintain proper health and functioning
Vitamins
Vitamins are organic compounds that support:
-metabolism
-immune function
-healthy skin, hair, and nails
cannot be made by the body, must consume from food
Minerals
Minerals are inorganic compounds that support:
-bone and teeth health
-nerve function
-muscle function
Water Soluble vitamins
capable of being dissolved in water. excess intake is excreted through urine.
includes whole family of B vitamins and Vitamin C
Fat Soluble vitamins
only soluble in lipids, not water, meaning they will only be absorbed when sufficient quantities of dietary fat are present.
can also be stored within body fat if intake is greater than needed at the time. greater risk of toxicity through supplements, not food.
includes vitamins A, D, E, and K
Fat soluble vitamins are absorbed in the small intestine in the presence of dietary fats, and require bile for digestion and absorption
B Vitamins
Thiamine (B1) is vital for energy metabolism. food sources include: meat, fish, whole grains, and legumes.
Riboflavin (B2) plays a role in energy metabolism and nutrient breakdown. Food sources include milk & dairy products, eggs,leafy greens, liver, beef, and pork.
Niacin (B3) is involved with anabolic and catabolic reactions, gene expression, cell communication, and antioxidant function. food sources include meats, fish, rice, peanuts, potatoes, and mushrooms.
Pantothenic acid (B5) is involved in the synthesis of coenzyme A. Food sources include poultry, eggs, milk, broccoli, potatoes, mushrooms, whole grains, oats, nuts, seeds, avocado, fish
Pyridoxine (B6) is involved with protein synthesis and metabolism. Food sources are banana, watermelon, chickpeas, poultry, fish, and potatoes.
Biotin (B7) plays a key role in cell signaling and gene modification. food sources include egg yolk, salmon, and pork.
Folate (B9) is necessary for the synthesis of DNA and RNA and the cell metabolism of amino acids. Folate is also required for proper cell division. Food sources include dark green and leafy green veggies, legumes, citrus fruits, eggs, and avocado
Cobalamin (B12) is required for development and health of the nervous system and red blood cell formation. Food sources include dairy products, liver, fish, shellfish, meat, and eggs.
B6 Metabolism
Growing research suggests that chronic systemic inflammation may impair B6 metabolism, and excessive alcohol intake is known to interfere with PLP formation and binding.
Folate B9 deficiency
Folate intake during pregnancy is of particular significance, as deficiency can lead to defects relating to the formation of the brain and spinal cord. Given the demonstrated importance of folate to cell division and protein synthesis, we see how critical this B vitamin is to tissue growth.
B12 deficiency and absorption
Absorption of vitamin B12 from food sources relies on robust digestion; its complex structure requires active enzymes and hydrochloric acid to unbind it from the food matrix before combining with intrinsic factor in the small intestine where it can then be recognized and absorbed.
Although most people consume enough vitamin B12 through diet, deficiency is not uncommon in the United States, with those who avoid animal foods or who have compromised digestive capacity being at greater risk. Symptoms of deficiency may include fatigue, weakness, cognitive impairment, and risk of developing macrocytic anemia.
Vitamin C
Roles:
-powerful antioxidant
-supports immune function
-activates enzymes for collagen synthesis
-improves the absorption of iron
-helps synthesize amino acids and neurotransmitters
Foods:
-many fresh fruits and veggies
Deficiency:
-scurvy. ascorbic translates to “without scurvy”.
Vitamin A
Two main forms:
-retinol: preformed vitamin A, found in animal based foods.
-carotenoids: pre-vitamin A, found in veggies and fruits
Roles:
-healthy vision
-protein synthesis
-maintains endothelial tissue
-immune function
-reproductive health
Foods:
-beef liver, eggs, milk, fish
-carrots, winter squash, mango, bell peppers, leafy greens
Vitamin D
able to be synthesized through sunlight. it’s a vitamin and a hormone. supports metabolism of calcium and phosphorous.
Roles:
-bone health
-bone remodeling
-immune function
-reduces inflammation
Foods:
-fatty fish, cod liver oil, egg yolk
-sun exposure
Deficiency of this vitamin will impact bone mineralization, calcium loss, and in children the medical condition called rickets can present with impaired skeletal formation and growth.
Vitamin E
Two families:
-tocopherols
-tocotrienols
-only one form, alpha-tocopherol, is used by the body
Roles:
-powerful antioxidant, protects cells from damaging of effects from free radicals
-prevents lipid oxidation
Foods:
-wheat germ oil
-almonds
-sunflower seeds
-hazelnuts
-broccoli
-collards & spinach
-mango
Vitamin K
Two forms:
-K1, phylloquinone, found in dark leafy greens
-K2, menaquinone, found in lesser amounts in fermented foods and some animal products
K1 activates proteins involved in blood clotting
K2 acts as a cofactor for producing osteocalcin, a protein requires to bind minerals when forming a bone
Vitamin K deficiency, though rare, may be attributed to diminished capacity for bile production and fat absorption, and can lead to prolonged clotting time and increased risk of hemorrhage.
Minerals
Minerals are classified into two categories, with the major minerals being required in the diet each day in amounts larger than 100 milligrams, and trace minerals being required in smaller amounts, 100 milligrams or less.
Currently, there are 16 minerals considered to be essential elements of human health.
Unlike vitamins, minerals are inorganic elements; they originate in the earth and are relatively indestructible, always retaining their chemical identity.
In nature, minerals are found in soil and water, where they are absorbed by growing plants, which in turn, may be consumed by animals. Mineral content of soil and water varies greatly from region to region, with issues like soil depletion and agricultural practices further impacting mineral content. As humans, we must obtain the minerals we need through diet, and a nutrient- dense diet, filled with diverse plant and animal foods, provides the greatest opportunity to meet mineral needs.
Calcium
Calcium is most abundant mineral in the body. our bones house 99% of our calcium stores, with only 1% elsewhere.
Roles:
-bone development & health
-muscle function
-neurotransmitters
-blood clotting
-blood pressure
Foods:
-milk & dairy products
-sardines w/ bones
-tofu
-broccoli
-almonds
-dark leafy greens
Calcium bio-availability
Plant sources of calcium are somewhat limited, and they are also less bioavailable than dairy sources, with calcium absorption being decreased through inhibiting factors such as phytates and oxalates.
Several plant sources that contain calcium also contain oxalic acid, which binds to calcium to form oxalate, reducing or preventing absorption in the gut. For example, spinach is often touted as a favorable plant-based source of calcium, yet the absorbability rate is estimated at roughly 5%.
In addition, grains and legumes and some nuts contain phytates, which can bind to calcium, making it difficult or unable to be absorbed in the small intestine.
Rate of absorption can also be influenced by digestive function and vitamin D status.
Certain medications, including prescription steroids, can also lower the absorption of calcium while also causing more calcium to be excreted in the urine.
Salt (sodium chloride)
Roles:
-maintains fluid balance
-nerve function
-pH balance
-blood pressure
Foods: salts
As the principal cation (positively charged ion) of extracellular fluid – that’s the fluid found outside of cells - sodium is a key player in maintaining fluid balance in the body, regulating the concentration of water inside and outside of cells.
Sodium also helps to generate nerve signals and in the transmission of nerve impulses, allowing communication between the brain and parts of the body.
Working in conjunction with other minerals such as potassium, calcium, and bicarbonate, sodium plays a role in maintaining the acid-base balance of the body and regulating blood pressure.
While sodium is necessary for several critical body functions, excessive intake of sodium can contribute to health problems such as high blood pressure, heart disease, and stroke. In the context of a nutrient dense, whole food diet, this should not be a concern, but people regularly consuming processed and packaged foods would benefit from learning to read nutrition labels, prioritizing fresh meats and vegetables, and finding ways to prepare more foods at home.
Potassium
Potassium is the main cation found in intracellular fluid, meaning the main positively charged ion found in fluids inside cells.
Roles:
-fluid volume
-blood volume
-nerve transmission
-muscle contraction
Food:
-many fruits and veggies (banana)
-beans
-nuts and seeds
-coconut water
Chloride
Roles:
-fluid and electrolyte balance
-hydrochloric acid
Foods:
-shrimp
-seaweed
-soy sauce
-table salt
Chloride is an essential major mineral, and is the primary anion found in extracellular fluid, the fluids found outside of the cells.
Phosphorous
Roles:
-builds bones and teeth
-DNA and RNA
-phospholipids (cell membranes)
Foods:
-dairy products
-meat, poultry, fish
-nuts
-lentils, grains, seeds
phosphorus is the second most abundant mineral in the body, with the majority found in our bones and teeth.
Magnesium
Roles:
-enzyme reactions
-energy production
-glucose regulation
Foods:
-green leafy veggies
-legumes
-nuts & seeds
-whole grains
Sulfur
Roles:
-part of amino acids, B vitamins, and insulin
Foods:
-meat
-eggs
-milk
-legumes
-nuts
Iron
Roles:
-hemoglobin (protein that carries oxygen in red blood cells)
-myoglobin (oxygen-carrying protein found specifically in muscle tissue)
-DNA synthesis and repair
-neurological development
-hormone synthesis
-immune function
The absorption rate of iron is relatively low, and the body tends to conserve iron, with very little being excreted from the body. Even so, iron deficiency is one of the most common global nutrient deficiencies, displayed in progressive stages from a depletion in iron stores, to reduced hemoglobin production, and eventually iron-deficiency anemia.
Iron Bioavailability
The bioavailability of iron is approximately 14% to 18% from mixed diets that include substantial amounts of meat, seafood, and vitamin C (ascorbic acid, which enhances the bioavailability of nonheme iron) and 5% to 12% from vegetarian diets.
Heme iron:
-oysters
-liver
-beef
-poultry
Nonheme iron:
-beans
-lentils
-spinach
-chocolate
Iron absorption is also inhibited by phytates and tannins, chemical compounds found in plant foods like grains and teas. With respect to other minerals, the presence of calcium can interfere with absorption of iron, and adequate copper status is required for normal iron metabolism.
Zinc
Roles:
-cellular metabolism
-gene expression
Foods:
-oysters
-shellfish & seafood
-red meats
-oats and whole grains
Zinc deficiency is uncommon in the general population, though pregnant people, people with digestive disorders, and those eating a meat-free diet have greater risk. Deficiency symptoms may include delayed growth, diarrhea, impaired immune response, and loss of appetite.
Copper
Roles:
-enzymes for energy
-iron metabolism
-hemoglobin synthesis
-collagen
-antioxidant
-deactivating histamine
Foods:
-legumes
-beef liver
-oysters
-nuts and seeds
Manganese
Roles:
-co-factor for enzyme reactions
-bone formation
-blood clotting
Foods:
-whole grains
-legumes
-brown rice
-oatmeal
-leafy veggies
the amount of manganese stored in the body is only 10-20 milligrams
Iodine
Roles:
-thyroid hormone
-metabolism
-body temperature
-protein synthesis
Foods:
-seaweed
-oysters
-shrimp
-eggs
-chicken
-liver
Selenium
Roles:
-antioxidant
-thyroid health
Foods:
-brazil nuts
-meats
-eggs
-milk
-grains
-legumes
Fluoride
Roles:
-tooth formation
-cavity prevention
Foods:
-black tea and coffee
-shrimp
Additional considerations:
-municipal water supply
-commercial dental products
Chromium
Roles:
-carbohydrate metabolism
-insulin response
Foods:
-liver
-beef
-poultry & egg yolk
-brewer’s yeast
-broccoli
-potatoes
-bananas
Molybdenum
Roles:
-part of special enzymes that break down toxins
Foods:
-legumes
-lentils
-nuts
-seeds
-liver and kidney
Integumentary System
Integumentary Nutrients
-fats
-protein
-collagen
-water: Dehydration can reduce skin elasticity and lead to dry patches, rough or scaly skin, and increased likelihood of cracking at the surface and compromise to barrier function.
-B12: reduce likelihood of skin alterations such as hyper-pigmentation, dermatitis, rosacea, and acne, or changes to nail integrity and oral surfaces
-vitamin A
-zinc
-copper
-iron
The integumentary system relies on adequate intake of dietary fat and protein. Fatty acids contribute to the structural integrity of skin and help maintain the skin-barrier function. Sebum, a lipid-based substance secreted by the sebaceous glands, keeps our skin moisturized, and provides antioxidants that help prevent bacteria and microbes from growing on the skin’s surface.
Collagen
Collagen, a fibrous protein structure, has recently gained attention for its potential to improve the strength and elasticity of skin tissue. While research is still emerging, numerous anecdotal observations support this hypothesis. Given that collagen makes up an estimated 70-80% of dry skin weight, we can easily see the connection.
Natural Moisturizing Factor (NMF)
Natural Moisturizing Factor (NMF), which refers to a mixture of amino acids and humectants, is found in the outermost layer of the epidermis, where it works to draw water in from the surrounding air, improving skin hydration.
Musculoskeletal System
Musculoskeletal Nutrients
-protein
-collagen
-creatine
-calcium
-magnesium
-phosphorous
-iron
-vitamin D
-vitamin K
-Vitamin C
Nervous System
Nervous System Nutrients
-carbohydrates
-protein
-fat
-omega 3 fatty acids
Adequate intake of dietary fat is also critical for brain function, which is not surprising when we consider that the brain itself is nearly 60% fat.
Endocrine System
Thyroid Nutrients:
-iodine
-selenium
-B12
-zinc
-magnesium
-B6
-B2
-vitamin D
Reproductive System
Reproductive Nutrients
-cholesterol
-zinc
-iron
-magnesium
Cardiovascular System
Cardiovascular Nutrients
-omega-3
-vitamin C
-vitamin A
-vitamin E
-coQ10
-fiber
-potassium
-magnesium
-calcium
Lymph System
Lymph and Immune Nutrients
-water
-carbohydrates
-protein
-vitamin C
-vitamin D
-vitamin A
-zinc
Respiratory System
Respiratory Nutrients
-vitamin C
-vitamin E
-carotenoids
-vitamin D
-magnesium
Urinary System
Urinary Nutrients
-water
-magnesium
-antioxidants
-low-oxalate
Phytonutrients
Phytonutrients, also called phytochemicals or antioxidants, are compounds produced by plants that provide health benefits to the body
Polyphenols
Three main classes of polyphenols:
-phenolic acids: these help the plant grow, but for nutrition they have antioxidants and protect us from free radicals
-can find it in coffee, plums, vanilla bean, and so many other fruits and veggies
-flavonoids: largest class of polyphenols. act as antioxidants, anti virals, anti microbial, anti inflammatory
-quercetin
-stilbenes: red wine, blueberries, cranberries, grape skin
-lignans: classified as phytoestrogens. if you have estrogen dominance, don’t want these. flaxseeds, sesame seeds
Carotenoids
function as antioxidants. positive effect on cellular communication.
a-carotene
b-carotene
carotenes are found in all plant foods, but especially found in really colorful foods like orange and yellow.
carotenes are also found in animal foods like liver, eggs, fish
lycopene. no vitamin a activity. found in reds and purples.
lutein. important for eye health. leafy greens like kale, romaine, spinach
fat soluble compounds. absorbed better with some fat in your meal.
Organosulfur Compounds
organosulfur compounds (OSC)
-allicin
-sulforaphane
-glucosinolate
act as antioxidants, anti microbial, anti inflammatory. prevent progression of chronic inflammation. cardio protective. decrease inflammatory signaling like cytokines.
alliums like onions shallots leeks chive garlic.
brassicas or cruciferous veggies like broccoli, cabbage, cauliflower, radish, kale, turnip
Antioxidants
these can neutralize the free radical by donating a free electron. like an electron library.
limit formation of free radicals. neutralize them. repair oxidative damage.
Free radicals
molecule with one or more unpaired electrons. chemically it makes it unstable. because this is a highly reactive state, that molecule, that free radical, is going to try to scavenge an electron from another molecule. this can damage a cell and damage the fatty acids in a cell membrane. can damage proteins, including our DNA
a certain amount is normal
oxidative stress
an imbalance of free radicals to antioxidants
the body needs a certain amount of free radical activity. energy production. immune response. but when we have too much, too much stress or infection or illness or environmental exposures, that’s going to increase free radical production, if we’re not eating enough antioxidants that balance gets skewed
Hormones: insulin
peptide hormone made in the pancreas, relies on amino acids. moves glucose (blood sugar) into cells. moves glucose from bloodstream into cells, and should lower our circulating blood sugar. insulin binds to a receptor site on a cell. then a special protein moves to the surface of the cell to create a channel for the glucose to pass through. this lowers our serum glucose level and that glucose can be used for energy.
Hormones: Glucagon
also produced by the pancreas. comes in to promote the release of our stored energy to raise our blood sugar. so if it starts to get too low, glucagon comes in to help us raise blood sugar.
Hormones: cortisol
steroid hormone produced in our adrenal glands, the adrenal cortex. promoting the breakdown of certain substances and tissues to create more fuel to be used as energy. trying to raise blood sugar.
Hormones: epinephrine (adrenaline)
also produced in the adrenal glands. hormone/neurotransmitter. third hormone dedicated to increasing blood sugar.
adrenaline comes in during fight or flight. if we get to extreme low blood sugar, the body considers this an emergency. connection to the nervous system
hormones/blood sugar takeaway
low blood sugar is more immediate concern, where high blood sugar is a long term issue.
food used to be more scarce so the body was set up to be prepared for low blood sugar.
so now we eat too much. or if you eat properly but have too much stress, that can also cause issues
