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Kin 232 > Module 7 > Flashcards

Module 7 Flashcards

1
Q

Define RDA, EAR, AI, UL

A

RDA: recommended daily dietary allowance to meet the need of 98% of healthy individuals
EAR: estimated average requirement to meet 50% of the population’s needs
AI: Adequate intake (used when there is no RDA)
UL: tolerable upper intake level unlikely to cause harm to most individuals


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2
Q

What is the role of vitamins and minerals

A

They play a crucial role in numerous bodily functions, including metabolism, immune function, bone health, fluid balance, and energy production. Without adequate intake the body cannot maintain optimal health

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3
Q

What vitamins and minerals facilitate energy production?

A
  • B-vitamins convert macros into energy
  • magnesium is involved in ATP production
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4
Q

What vitamins and minerals support muscle contraction and relaxation?

A
  • calcium, magnesium and potassium
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5
Q

What vitamins and minerals are involved in building structures like bone cartilage and muscle?

A
  • vitamin C and collagen
  • Calcium, phosphorus, magnesium
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6
Q

What vitamins are minerals protect cells from damage?

A
  • vitamin C acts as an antioxidant
  • zinc protects against oxidative stress
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7
Q

What vitamins and minerals are involved in red blood cell function

A

- folate (b vitamin) [production of red blood cells]
- Iron [ red blood cell function]

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8
Q

What vitamins and minerals are involved in immune support?

A
  • vitamin C and D
  • zinc, iron and selenium [production of immune cells]
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9
Q

What vitamins and minerals are important for skin health?

A
  • vitamin A, C, E [protects against oxidative damage]
  • zinc [supports skin cell division and repair]
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10
Q

What vitamins and minerals are important for gene expression and DNA synthesis?

A
  • folate and B12 [essential for DNA synthesis]
  • Zinc [DNA synthesis]
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11
Q

What can nutrient deficiency come from?

A
  • restrictive or repetitive eating
  • vegetarian or vegan‘s
  • Low quality food
  • Pregnancy
  • Irritable bowel disease and gastrointestinal surgery or removal
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12
Q

What symptoms show signs of deficiency or toxicity?

A
  • fatigue or weakness
  • frequent Illness or infections
  • Hair loss or skin changes
  • digestive issues or cognitive changes
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13
Q

What tools can be used to complete a clinical picture?

A
  • blood or urine analysis - Provides direct nutrition levels
  • epidemiological data - Identifies populations at risk through surveys (NHANES, CCHS)
  • dietary tools - Food diaries, 24 hour recall, FFQ. Only issue is that it relies on honest input
  • Nutrigenomics - emerging resource (MTHFR mutations)
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14
Q

Give a summary of vitamin A

A

Vitamin a is a fat soluble antioxidant that limits damage done by free radicals and is important for vision, teeth, bones and skin

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15
Q

What is vitamin A’s bio chemical status marker?

A

Vitamin A’s chemical status marker is plasma retinol. It is reflective of vitamin a status only when liver stores are severely depleted or when in excess

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16
Q

What are the types of vitamin a

A
  1. Preformed vitamin a [retinol]
    • Retinol is the active form of vitamin A that the body can use directly for functions like vision, and function, and cell growth. It is found in animal-based foods.
  2. Provitamin A [carotenoids]
    • there are two types of carotenoids, beta-carotene is the most abundant and primary precursor to vitamin A. Alpha-carotene and lutein are less efficient.
      - found in colourful fruits and veggies
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17
Q

What is the RDA for each vitamin?

A

Calcium
- RDA = 1000mg
Vitamin A
- Men RDA = 900mcg
- Women RDA = 700mcg
Vitamin B12
- RDA = 2.5 mcg
Vitamin C
- Men RDA = 90mg
- Women RDA = 75mg
- UL = 2000mg

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18
Q

Why is vitamin C intake at really high doses counterintuitive?

A

Because bioavailability decreases at higher doses above 500 mg. The body absorbs 70 to 90% of vitamin C from food sources so it’s best to meet needs through food.

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19
Q

What kind of people might need higher vitamin C RDA

A
  • smokers - require 35mg more due to oxidative stress.
  • Pregnant/lactating women - need 85mg and 120mg. Bioavailability decreases at higher doses above 500mg.
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20
Q

What foods are high in vitamin A

A

Liver, fish, sweet potatoes, carrots, pumpkin seeds

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21
Q

What are the symptoms of deficiency and toxicity in vitamin A

A

Deficiency
- Xeropthalmia or dry eyes, Increased infection risk, poor night vision, stunted growth and development
Toxicity
- Preformed vitamin a is stored in the body and it’s toxic when consumed in large doses. It can lead to dry skin, crocs at the corner of the mouth, gingivitis, muscle and joint pain, depression, and fatigue
- does not occur with food sources but does with vitamin A supplementation

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22
Q

Summarize vitamin C

A

Vitamin C is an antioxidant that limits damage by free radicals and is important to protect and build the body

23
Q

What is vitamin C’s bio chemical status marker

A

Vitamin C’s bio chemical status marker is fasting plasma, or serum ascorbic acid and leucocyte ascorbic acid

24
Q

What are vitamin C’s functions

A
  1. Protect
    • Immune system: stimulates the production of white blood cells
    • What vessel walls: strengthens the blood vessel walls and helps prevent bleeding/bruising by supporting capillary integrity
    • ski and germs: vital for the health of skin and gums
  2. Antioxidant
    • Vitamin C donates an electron to neutralize free radicals without becoming reactive itself. It helps reduce oxidative stress and information which can protect against cardiovascular disease and cancers
  3.  Builds
    • essential for the synthesis of collagen and supports the killing of wounds. It is also important for cartilage and bone formation aiding in tissue repair and growth
  4. Assists
    • Iron absorption. Converts iron into a form that is easier for the body to absorb
25
Q

What are some sources for vitamin C

A

Keewee, grapefruit, oranges, strawberries, broccoli, tomatoes, peppers

26
Q

What is the upper limit for calcium

A

2000 mg per day

27
Q

How should we supplement vitamin C

A

There’s no concern with 500 mg before and 1000 mg during sickness. It won’t stop colds or flu’s but it may reduce their severity and duration

28
Q

Summarize vitamin D

A

Vitamin D is fat soluble, stored in fact it is important for bone health cell growth a healthy immune system Cancer prevention and mental health

29
Q

What is vitamin D’s bio chemical status marker

A

Vitamin D biochemical status marker is serum 25 (OH)D *not covered on MSP unless cause for concern

30
Q

What are the functions of vitamin D

A
  1. Bone Health and reduced fracture risk
  2. Growth and muscle function
    • Helps reduce risk of muscle weakness and falls in older adults. Essential for cell differentiation and gross, important for tissue repair and maintaining overall body function
  3. Healthy immune system
  4. Cardiovascular health
  5. Cancer prevention
  6. Mental health
31
Q

What are some sources for vitamin D

A

The sun, small amounts and fish and fortified foods

32
Q

What are some causes for deficiency in vitamin D

A
  1. Geographical location – at latitude above 35 and 435S, UVB exposure is insufficient during the winter months
  2. Season and sunlight exposure – limited outdoor activity. During colder months are exposure to sunlight is reduced
  3. Skin exposure - clothing and sunscreen block UVB rays. Sunscreen with SPF 30 or higher can reduce vitamin D synthesis by up to 95% or more. The more skin exposed to more vitamin D produced
  4. Skin pigmentation – increase melanin reduces the skins ability to produce vitamin D
  5. Body fat levels – higher body fat reduces bio availability of vitamin D, since it’s fat soluble
  6. Age – older adults have decreased skin thickness and reduced ability to synthesize vitamin D from sunlight. they are also more likely to cover themselves up when outside
  7. Other factors – dietary intake, health conditions like coeliac disease can impair vitamin D absorption or conversion
33
Q

How much of the population is deficient in vitamin D

A
  • Insufficient store is less than 50 mmol per litre deficiency is less than 30 mmol per litre
  • 32% of Canadians have insufficient vitamin D of that 10% were deficient. Goes up to 40% in winter
  •  Canadians age 20 to 39 had the lowest rates of vitamin D
34
Q

What are the different supplementation recommendations for vitamin D

A
  • osteoporosis Canada = 1000 to 2000 IU
  • Endocrine society = 1500 to 2000 IU
  • TUI = 4000 IU
  • NOAEL = 10,000 IU
    - Well absorbed with meal that contains fat
35
Q

What are symptoms of toxicity in vitamin D

A

Hypercalcaemia, hypercalcinuria, kidney stones, soft tissue calcification

36
Q

Summarize vitamin E

A

Find my is a fat soluble antioxidant that limits damage by free radicals. It’s important for immune system, cell signalling, blood vessel dilation and antioxidant protection

37
Q

What are the functions of vitamin E

A
  1. Antioxidant protection. Prevents oxtative damage to cell membranes mainly due to its ability to neutralize free radicals. It is especially important and protecting polyunsaturated fats in membranes from a lipid peroxidation which could otherwise lead to cell damage or death
  2. Immune system support. Enhances immune response and helps the body fight off infections. Vitamin E may help modulate inflammation and prevent excessive responses that could lead to chronic disease
  3. Cell signaling. Helps regulate key biological processes like cell growth, differentiation and apoptosis, or programmed cell death. How to maintain cell communication, ensuring proper function and tissue health
  4. Blood vessel dilation. May help in reducing the risk of cardiovascular disease
  5. Platelet adhesion modulation. Reduces risk of excessive blood clotting
38
Q

Describe when deficiency or toxicity in vitamin E occurs

A

Deficiency is rare unless there are fat malabsorption issues. Toxicity is rare. Up to 1000 mg a day can be tolerated but is not recommended. Caution for clients taking blood thinners

39
Q

What foods are high in vitamin E

A

Sunflower seeds, almonds, fish

40
Q

Summarize vitamin K

A

Vitamin K is fat soluble and is important for blood clotting, bone health, heart and cardiovascular health

41
Q

What are the functions of vitamin K?

A
  1. Vitamin K1
    • Important for blood clotting. Found in a leafy greens and converted to K2 by bacteria
  2. Vitamin K2
    • Important for bone, kidney, heart and cardiovascular health, mostly regulation of calcium
42
Q

What are some sources of vitamin K

A

Vitamin K1 is found in dark green leafy vegetables. K2 is found in animal livers and some fermented food

43
Q

What are some signs of deficiency in vitamin K

A

Bleeding and hemorrhage, decreased bone mineralization and osteoporosis. Toxicity is very rare. Stay away if you use a warfarin, cholesterol medication and antibodies.

44
Q

Summarize B12

A

Vitamin B 12 is important for red blood cell formation, neurological functioning, and DNA synthesis

45
Q

What is vitamin B 12 biochemical status marker

A

Vitamin B12 biochemical status marker is serum total cobalamins

46
Q

What are the functions of vitamin B 12

A
  1. Red blood cell formation. Essential for the production of erythrocytes and helps prevent megaloblastic anaemia
  2. Neurological functioning. Supports myelin sheath formation and helps maintain cognitive function and mental health. Deficiency can lead to memory loss confusion etc.
  3. DNA synthesis. Involved in DNA synthesis in cell division. Essential for growth and repair of tissues
47
Q

How is vitamin B 12 stored in the body

A
  • B12 is the only water soluble vitamin stored in the body
  • Stored in the liver and can be stored for several years
48
Q

What are some sources of vitamin B 12

A

Animal based products. Steak, yogurt, salmon, pistachios, eggs, marmite

49
Q

What are some symptoms of deficiency in vitamin B 12

A
  • Deficiency is more common in vegans and those with absorption issues (chrons)
  • B12 is absorption is a complicated process involving intrinsic factor(a protein produced in the stomach) which binds to B12 and allows for absorption in the ileum. 
  • High Folate intake can mass anaemia cause by B12 deficiency.
  • Deficiency in B 12 should be examined in depression
  • Deficiency can cause anaemia and irreversible nerve damage
50
Q

What are some recommendations for supplementing vitamin B 12

A
  • supplement dosage is very widely but 0.5mg per day is common for those with deficiency or absorption issues. High doses are generally safe because the body excrete extra B12 but doses should be individualized
51
Q

What is calcium Biophysical status marker

A

Calcium is calcium biofsical status marker = 24 hour urine

52
Q

Describe why IV vitamin therapy would not be recommended

A

It is typically used for people with gastrointestinal issues like those with Crohn’s disease. But there is not enough evidence to support this in the non-clinical sense. If you have too many vitamins in your system your body will just not absorb it. The problem with the IV therapy, though, is that it is being delivered straight to your bloodstream. most of the risk is in how and why they are done

53
Q

How many vitamins and minerals are there that are important for our health

A

There are 13 vitamins and 16 minerals. Vitamins are either water-soluble or fat-soluble

Kin 232 (5 decks)

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