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1
Q

Name the 9 water-soluble vitamins

A

B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folate)
B12 (cyanocobalamin)
Vitamin C

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2
Q

Name the fat-soluble vitamins and their broad primary function. Which ones are involved in bone health and mineralisation?

A

Vitamin A* - eye health
Vitamin D* - bone health
Vitamin E - antioxidant
Vitamin K* - blood clotting

*play an important part in bone growth/remodelling

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3
Q

Name the 9 essential amino acids. Which are branch-chain amino acids and what two primary functions do BCAAs have?

A

Histidine
Isoleucine*
Leucine*
Threonine
Lysine
Methionine
Phenyalaline
Tryptophan
Valine*

*BCAAs - energy and protein synthesis

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4
Q

What is transamination?

A

To form new non-essential AAs (B6 is needed)

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5
Q

What is s-adenosyl-methionine (SAMe)?

A

Major carrier of methyl groups

Extra:
- can make adrenaline and melatonin
- folate and B12 are important in the methyl cycle (if low, homocysteine can be high)

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6
Q

Tryptophan is a precursor to which 2 neurotransmitters?

A

Tryptophan > serotonin > melatonin

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7
Q

Phenylalanine is a precursor for which hormones?

A

Tyrosine (which in turn make T4), dopamine, norepinephrine and epinephrine

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8
Q

T4 requires several cofactors - what are they?

A
  1. Iodine
  2. Fe
  3. Se
  4. Zn
  5. Vitamin C
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9
Q

What is phenylketonuria (PKU)?

A

A deficiency which causes phenylalanine (PHE) to build up

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10
Q

Glutamine is the most abundant amino acid in the body. Which cells does it provide primary fuel for?

A
  1. Enterocytes (GI cells)
  2. Lymphocytes (white blood cells)
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11
Q

Glutamine can cross the blood-brain barrier. What does it then become and what is this a precursor for?

A

Glutamate - an excitatory neurotransmitter - which is then metabolised into GABA - an inhibitory neurotransmitter

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12
Q

Name some key functions of glutamine?

A
  1. Protection/repair of GI tract
  2. immunomodulation
  3. precursor for synthesis of DNA and RNA
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13
Q

What is glutathione (GSH)?

A

An antioxidant made from glycine, cysteine and glutamate

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14
Q

Foods high in vitamin C?

A

Capsicum, broccoli

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15
Q

Broad functions of vitamin C?

A
  • antioxidant
  • enzyme cosubstrate
  • collagen synthesis
  • Fe absorption
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16
Q

Signs of vitamin c deficiency?

A
  • Frequent infections
  • rough skin
  • blotchy bruises
  • poor wound healing

(deficiency disease = scurvy)

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17
Q

B1 functions, signs of deficiency and food sources

A

Function: energy metabolism

Signs of deficiency: loss of appetite; nausea; apathy; fatigue

Food sources: wholegrains, pork

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18
Q

B2 functions, signs of deficiency and food sources

A

Function: energy metabolism; part of FAD and FMN

Signs of deficiency: inflammation of mouth, skin and eyelids

Food sources: wholegrains, liver, milk products

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19
Q

B3 functions, signs of deficiency and food sources

A

Function: energy metabolism; NAD and NADH

Signs of deficiency: pellagra (diarrhoea, dermatitis, dementia)

Food sources: protein-rich foods

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20
Q

B5 functions, signs of deficiency and food sources

A

Function: energy metabolism; coenzyme A

Signs of deficiency: digestive problems, muscle impairment

Food sources: widespread (liver particularly high)

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21
Q

B7 functions, signs of deficiency and food sources

A

Function: energy metabolism

Signs of deficiency: skin rash, hair loss

Food sources: widespread

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22
Q

B9 (folate) functions, signs of deficiency and food sources

A

Function: activates B12, cell division/DNA health

Signs of deficiency: inflamed/swollen tongue (glossitis), cracks/sores in corner of the mouth, shortness of breath, patchy hyperpigmentation of the hands/feet, elevated homocysteine

Food sources: fortified bread and cereals, liver, vegetables, legumes

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23
Q

How is B12 absorbed?

A

HCL breaks B12 away from amino acids in the stomach; intrinsic factor is released. B12 binds with intrinsic factor in small intestines before this molecule binds with receptors.

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24
Q

B12 functions, signs of deficiency and food sources

A

Function: activates folate, nerve and red blood cells, DNA

Signs of deficiency: anaemia, sore tongue, fatigue, loss of appetite, mouth ulcers, constipation, nerve damage, paralysis

Food sources: animal products (esp. liver)

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25
Q

What are lutein and zeaxanthin?

A

Carotenoids (pigments) that don’t get converted to vitamin A but exhibit similar properties and are especially important for eye health

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26
Q

Some signs/symptoms of vitamin A deficiency

A

Night blindness, dryness of conjunctiva and cornea, bitot’s spots, softening of cornea, dry and scaly skin, bone overgrowth

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27
Q

Vitamin A is somewhat unstable and easily oxidised during processing, storing and cooking. What’s the exception?

A

Carotenoids (esp. beta-carotene and lycopene) which increase bioavailability

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28
Q

Main functions of vitamin A

A
  • antioxidant
  • anti-inflammatory
  • immune function
  • regulate gene activity
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29
Q

Name some factors that increase demand for fat-soluble vitamins

A
  • low-fat diets (dietary fat is needed for the absorption of vitamin e
  • digestive disorders that interfere with normal digestion, e.g. cystic fibrosis, Crohn’s disease
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30
Q

Why is vitamin D not usually considered an essential nutrient?

A

Because the body can produce it from sunlight and cholesterol in the skin

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31
Q

Good food sources of Vit D?

A

Mushrrom, barramundi, salmon

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32
Q

Overview of Vitamin D synthesis

A
  1. exposure to sunlight converts 7-dehydrocholesterol to pre-vitamin D
  2. Pre-vitamin D converted to cholecalciferol in the skin over 2-3 days
  3. Cholecalciferol travels to the liver where hydroxylated before being hydroxylated again in the kidneys into the active form: calcitriol
  4. Parathyroid hormone stimulates hydroxylation in the kidneys
33
Q

Major function of Vitamin D

A

Mineralisation of bones (raises blood calcium and phosphorous levels to maintain homeostasis)

34
Q

How is calcium homeostasis regulated?

A

PTH and vitamin D stimulate osteoclast activity to break down bone and release calcium into the blood. Vit D enhances calcium absorption in the intestines.

Calcitonin inhibits osteoclast activity and limits absorption in intestines also inhibits the activation of vitamin D.

35
Q

Signs of vitamin D deficiency

A

Fatigue and generalised weakness, muscle/bone pain, lowered immunity, frequent infections, impaired wound healing

36
Q

The two principal natural forms of Vitamin K are: K1 - phylloquinone and K2 - menaquinones. Which ones if from plants and which one is from animals/bacteria?

A

K1 - plants and supplements
K2 - animal and bacterial*

Bacterial synthesis in the colon provides up to 80% of Vitamin K requirements

37
Q

Food sources high in Vitamin K

A

Cooked spinach, kale, broccoli

38
Q

Name the 6 macrominerals (needed in large quantities by the body)

A

Magnesium
Potassium
Calcium
Phosphate
Sodium
Chloride

(Macrominerals Prove Considerably Paramount (in a) Salty Constitution

39
Q

Which macrominerals are important to fluid and electrolyte balance?

A

Sodium, chloride and potassium

40
Q

What are the most clinically relevant microminerals (7 main; two needed in tiny amounts)

A

Iron
Copper
Iodine
Selenium
Manganese
Chromium
Zinc

[I Care Immensely So Must Control Zealously]

Molybdenum and fluoride

41
Q

What is iron stored as?

A

Ferritin

42
Q

After iron is ingested, how is it freed and absorbed?

A

Freed from food by gastric HCL; absorbed in the small intestine via iron transporter (ferroprotein) before transferrin carries iron in the blood

43
Q

Role of hepcidin

A

Control amount of iron that is absorbed from the diet

44
Q

What is iron overload called?

A

Haemochromatosis

(fatigue, darkening of the skin, diabetes, erectile dysfunction, weight loss, joint pain)

45
Q

Some signs and symptoms of low iron levels

A

Skin pallor, fatigue, breathlessness, cold hands/feet, poor concentration, glossitis, pale/brittle nails

Microcytic anaemia - when red blood cells are smaller than usual because they don’t have enough haemoglobin

46
Q

Accumulation of what heavy metal can interfere with iron/calcium?

A

Lead

47
Q

What therapeutic diet is high in calcium?

A

DASH diet

48
Q

Which macrominerals are important to structural function?

A

Calcium, magnesium and phosphate

49
Q

Good food sources of calcium?

A

Dairy, sardines, almonds, flaxseed, leafy greens

50
Q

Calcium absorption happens in the small intestines. Excess of what may reduce absorption?

A

Fibre, particularly wheat bran and supplements

51
Q

Major function of calcium?

A

Bone mineralisation and formation

(also involved in blood clotting, nerve transmission, cell signalling/function)

52
Q

Factors increasing demand for calcium?

A
  • digestive disorders
  • high intake of tannins inhibits absorption
  • high sodium intake
  • alcohol
53
Q

Calcium deficiency signs/symptoms

A
  • fatigue
  • muscle aches/cramps
  • numbness/tingling around mouth, hands, feet
  • nail/skin problems
54
Q

Signs/symptoms associated with magnesium deficiency?

A
  • leg cramping
  • headaches/migraines
  • sleep problems
  • constipation
  • PMS
  • irregular heartbeat
55
Q

Good food sources of magnesium?

A

Beans and legumes, tap water, nuts/seeds

56
Q

Absorption of magnesium can be enhanced with vitamin D, lactose and fructose. What can reduce absorption?

A

Phytate and non-fermentable fibre

57
Q

Main functions of magnesium?

A
  • energy metabolism (needed for ATP production)
  • bone mineralisation
  • glucose metabolism
  • cardiovascular function
58
Q

Major function of phosphorous?

A

Bone mineralisation

(also part of phospholipids)

59
Q

Major functions of zinc

A
  • blood sugar regulation
  • enhance smell/taste
  • immunity
  • part of many enzymes
  • sperm production
  • immunity
60
Q

Zinc deficiency signs/symptoms

A
  • poor appetite
  • poor wound healing
  • loss smell/taste
  • frequent infections
  • eczema
  • hair loss
61
Q

Some good food sources of zinc

A
  • protein-containing foods (red meat, shellfish)
  • wholegrains
  • fortified cereals
62
Q

Major function of chromium?

A

blood sugar regulation

63
Q

Haem iron is more readily absorbed (25%) than non-haem iron (17%) - what factors can enhance iron absorption in general?

A
  • MFP factor (peptide in animal products)
  • Vitamin C
  • Citric acid and lactic acid
  • HCL in stomach
  • Sugars (esp. fructose)
64
Q

Main function of iodine

A

Thyroid hormones (help regulate metabolism, growth and development)

65
Q

Main function of fluoride

A

Bone and teeth health

66
Q

What does the DASH diet stand for?

A

Dietary approaches to stop hypertension

67
Q

What is the DASH diet high and low in?

A

High: calcium, potassium, magnesium (protein, fibre, low-fat dairy)

Low: sodium, saturated fat and sugar

68
Q

What’s the FODMAP diet and what it is good for?

A

Fermentable oligosaccharides, disaccharides, monosaccharides and polyols

A group of carbohydrates that may not be digested properly

Good for managing common digestive symptoms like in IBS

69
Q

Some benefits of the Mediterranean diet

A
  • better cardiovascular health outcomes
  • lower rates of obesity and diabetes
  • lower rates of cancers and alzheimers
  • better quality of life
70
Q

Olives/EVOO/oleocanthal/oleuropein protect against what?

A

CVD, dementia, type 2 diabetes, cancer

71
Q

Resveratrol/red wine/grapes protect against what?

A

Cancer, ageing, neurodegeneration

72
Q

Oily fish/omega 3 fatty acids protect against what?

A

Anti-inflammatory, heart disease, arthritis, depression, inflammatory bowel disease

73
Q

Phytonutrient resveratrol is found in…?

A

Grape skins

74
Q

Epigallocatechin gallate is an antioxidant found in…?

A

Green tea

75
Q

Cinnamic acid is found in cinnamon and has what properties?

A

Anti-diabetic properties

76
Q

Anthocyanins are found in what foods?

A

Blueberries (blue/purple foods)

> antioxidant and protect against CVD

77
Q

Quercetin is flavonol; an antioxidant, anti-inflammatory and anti-histamine. Name some foods it’s found in.

A

Black tea, berries, onions, citrus fruit, broccoli

78
Q

What are some examples of lifestyle strategies?

A

Bring a water bottle with you, pack lunch, cook, relax, etc.

Nutrition 101 (12 decks)

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