Nutrition I - Micro nutrients

Question 1

Vitamins

Answer 1

Vitamins are organic compounds that are essential to the body in small amounts for normal growth and function
* There are 13 vitamins, which function to:
o Support the immune system
o Regulate gene expression
o Support neurological activity
o Facilitate ATP and blood cell production
* Vitamins don’t occur in isolation in nature: supplements don’t offer the same advantages as consuming spectrum of nutrients via food
* Vitamins facilitate body functions, e.g. Vitamins C facilitates collagen synthesis (but is not a physical ‘part’ of collagen)
Organic compound = a chemical compound containing carbon

Question 2

Vitamin types; Fat soluble

Answer 2

There are two types of vitamin; fat- and water – soluble

1. Fat soluble vitamins: A, D, E, K
   * Fat soluble vitamins are soluble in fats
   * Absorbed with fat into the small intestine into the lymphatic capillaries and then into the blood. They readily stored

Question 3

Vitamin types; Water soluble

Answer 3

There are two types of vitamin; fat- and water – soluble

2. Water soluble vitamins: B vitamins and vitamins C
   * Water-soluble vitamins are soluble in water
   * Absorbed in the small intestinal directly into the blood. Storage is minimal (exception = B12), and easily excreted, if in excess. Hence, a constant supply of these vits is needed in diet

Question 4

Vitamin A
(fat soluble vitamins)

Answer 4

Functions:
* Support visual acuity and corneal health
* Controls cell division; assists skin & mucous membrane integrity
* Supports immune and reproductive health
Sources:
* Liver, fish liver oils, egg yolk, mackerel, salmon
* Plant sources of vitamin A (carotenes) found in carrots, sweet potatoes, squash need to be converted to active vitamin A in the body
Deficiency signs and symptoms:
* Vision impairment
* Dry skin/hair
* Recurrent infections
* Poor growth
Carotene = from the Greek karoten for ‘carrot’ – orange pigments

Question 5

Vitamin D
(fat soluble vitamins)

Answer 5

Functions:
* Calcium absorption and bone mineralization
* Support healthy immune regulation
Sources:
* 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
Deficiency signs and symptoms:
* Poor bone and tooth formation/bowed legs, poor immunity or immune dysfunction e.g. infections, autoimmunity, allergies

Question 6

Vitamin E
(fat soluble vitamins)

Answer 6

Functions:
* Antioxidant – protects fatty acids from oxidation. Protective against cardiovascular disease, Alzheimer’s and cancer
* Immune development and activity
Sources:
* Fresh, raw food sources are best; sunflower seeds, almonds, pine nuts, Olive oil, avocado, sweet potato, spinach
Deficiency signs and symptoms: (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

Question 7

Vitamin K
(fat soluble vitamins)

Answer 7

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
Functions:
* Blood clotting and bone formation (where it works with vitamins D)
Deficiency signs and symptoms:
* Excessive bleeding (haemorrhages)
* Bruising
* Bone fractures
Named after K for Koagulation (German spelling)

Question 8

Vitamin K injections for newborns

Answer 8

Considerations of the vitamin K injection:

• 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
  What’s the alternative?
• Delayed cord campaign until the placenta has fully pulsed out
• Increased 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
• Vitamin K amounts in the newborns blood increased daily
  Watch: http://www.yoiutube.com/watch?v=Cw53X98EvLQ

Question 9

Vitamin B1 – Thiamine (water-soluble vitamins)

Answer 9

Functions:
* Convert carbohydrates to energy (ATP)
* Nerve conduction (B1 is used to produce neurotransmitters such as acetylcholine
Sources:
* 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,
Symptoms in subclinical deficiency:
* Depression
* Irritability
* Fatigue
* Memory loss
* Muscle weakness

Question 10

Vitamin B2 – Riboflavin (water-soluble vitamins)

Answer 10

Functions:
* Energy (ATP) production; metabolism of carbohydrates, fats and proteins
* Liver detoxification support (phase 1)
Sources:
* Yeast extract, spinach, wild salmon, mushrooms, almonds, quinoa, lentils, kidney beans, organic eggs, meat
Riboflavin deficiency:
* Red, dry inflamed tongue with sores in the corners of the mouth
* Scaly dermatitis (mouth, nose, eyes and ears)
* Fatigue, weakness, poor concentration, depression

Question 11

Vitamin B3 – Niacin (water-soluble vitamins)

Answer 11

Functions:
* Energy (ATP) production in cells
* Cardiovascular health (lowers LDL cholesterol and vasodilates)
Sources:
* Mushrooms, green leafy vegetables, yeast extracts, sunflower seeds, salmon, sardines, peanuts, avocado, meat and poultry
Niacin deficiency:
* Dermatitis – sunburn like rash when exposed to sunlight
* Inflamed mouth and tongue, sores in mouth corners
* Fatigue, vomiting, diarrhoea, headache

Question 12

Vitamin B5 – Pantothenic acid
(water-soluble vitamins)

Answer 12

Functions:
* ATP production from carbohydrates, protein and fat
* Important is the fat metabolism (useful for acne = sebum)
* A co-factor for stress hormones (used up quickly when stressed)
Sources:
* Shiitake mushrooms, avocados, nuts, seeds, fish and meat. However, it is widely distributed in almost all foods (Pantothenic = from Greek for ‘found everywhere’)
Deficiency signs and symptoms:
* Fatigue
* Insomnia
* Burning sensation in feet and tender heels

Question 13

Vitamin B6 – pyridoxine
(water-soluble vitamins

Answer 13

Functions:
* Nervous system function (used to produce neurotransmitters such as GABA and dopamine)
* Needed to ATP production and red blood cell formation
Sources:
* Whole grains, green vegetables, sunflower seeds, pistachios, walnuts, bananas, lentils, meat and fish
Deficiency signs and symptoms:
* Seborrhoeic dermatitis
* Recurrent mouth ulcers and sores on corners of the mouth
* Anaemia (fatigue, pallor etc), depression

Question 14

Vitamin B9 – Folate
(water-soluble vitamins)

Answer 14

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)

Question 15

Vitamin B12 – Cobalamin
(water-soluble vitamins)

Answer 15

Functions:
* Required for red blood cells synthesis
* Energy (ATP) production from fats and proteins
* Nervous system functioning including:
o Myelin production
o Neurotransmitter production (dopamine, serotonin)
o Choline production for brain function
* Supports cardiovascular health with the methylation of homocysteine to methionine
Vegan B12 food sources:
* Chlorella pyrenoidosa (e.g. 9 g per day)
* Nutritional yeast, see vegetables (nori, kombu, kelp and dulse), shiitake and lions mane mushrooms
Animal B12 food sources:
* Meat, liver, milk, cottage and feta cheese, organic eggs, fish (especially sardines, mackerel and wild salmon)
Deficiency signs and symptoms:
* Megaloblastic anaemia; fatigue, breathlessness, pallor, etc
* Neurological abnormalities; tingling, numbness, loss of balance, burning sensations, weakness, confusion

Question 16

Vitamin B12: Food and deficiency

Answer 16

Plant sources of vitamin B12 have long been regarded as scarcer than animal sources. It is important to note that animal products are not a guaranteed source any more
* 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

Question 17

Vitamin C:
(water-soluble vitamins)

Answer 17

Functions:
* 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%)
Sources:
* All fresh raw fruit and vegetables, particularly peppers, kiwifruit, papaya, currants, berries, Citrus, crusifers, mangoes and tomatoes
Transported into cells by glucose transporters; so high blood glucose levels can inhibit vitamin C uptake significantly
Deficiency signs and symptoms:
* The two most notable signs of vitamin C deficiency reflect its role maintaining blood vessel integrity:
o The gums bleed easily around the teeth
o Capillaries under the skin break spontaneously producing pinpoint haemorrhages
* Other symptoms include dry scaly skin, easy bruising, nosebleeds, recurrent infections and poor wound healing