Test 3 Flashcards
What are vitamins
Organic compounds essential in the diet to promote growth and health maintenee
All vitamins contain carbon, some contain nitrogen and sulfur
Water soluble include b and c
almost all enter circulation
B12 can be stored in the
Fat soluble,
A,d,e,k
Primarily stored in the adipose tissue
Increase risk Of toxicity with high intakes
Bioavailability
How well a nutrient can be absorbed and used by the body
Percent of vitamins absorb in the small intestine
40-90%
Fat soluble vitamins require this to be absorbed
Fat in the diet
Water soluble systems
Not fat but may require energy requiring transport system or specific molecules in the GI tract
Digestion of vitamins
Chewing helps release vitamins
In stomach digestion releases vitamins
Gallbladder releases bile which helps fat soluble to absorb
Pancreas helps release vitamins from food
Small intestine fat soluble are incorporated into micelles and then absorbed from simple diffusion once in mucosal fat soluble packaged into chylomicrons which enter the lymph before the blood
Water soluble absorbed in d all intestine directly into blood
Large intestine bacteria synthesis zes small amounts of vitamins which then some are absorbed
Thiamin b1
Source
Pork enriches grains while grains legumes nut seeds
Function
Assists in energy production, production of ribose RNA, maintains health in the nervous system, metabolism of other sugars and certain amino acids
Deficiency
Beriberi disease weakness, muscle loss, poor coordination
Toxicity
None
UL none
Recommended intake
- 1-1.2 mg greater than 19
- 4 for pregnancy
Riboflavin b2
Source
Dairy, seafood, meet, legumes, nuts, mushrooms, broccoli, whole grains, leafy vegggies
Major function
Component of kregs cycle and for assisting body with absorption of other vitamins
Deficiency
Soft tissue inflammation, ariboflavinosis
Toxicity none
UL none
Recclmmended
- 1-1.2 19 older
- 4 pregnancy
Niacin B3
Source
Meat, legumes, nuts, enriched grains
major function
Glycolysis, kreb cycle, lipid synthesis, stored energy breakdown
Defiency
Pellagra- tired, diarrhea, dementia, skin issues
Toxicity
Skin flushing
, rash, Nausea, tingling fingers and toes
UL 3* mg
Recommended
14-16mg
Pantothenic acid B5
Source
Meat, whole grains, legumes
Function
Coenzyme I’m Krebs cycle and fat metabolism
Toxicity Nine UL none Intake 5mg 19 6-7 pregnancy
Vitamin b6 pyridoxal
Source
Meat, fish, liver, legumes, brown rice, nuts, seeds
Major function
Converted into the co enzyme pyridoxal phosphate which is required to activate many enzymes reactions in macro metabolism, neutrotransmktters and hemoglobin synthesis
Defiency
Neurological, poor immune system, anemia, headaches
Toxicity
Numbness, nerve damage
UL 100mg
Recommend
1.3 mg 19 1.5-1.7 mg 51
What vitamins help with synthesize of myelin
B6 and 12 which is essential for normal nerve transmission
Biotin b7
Source
Liver, egg yolks, , yogurt, nuts
Function
Coenzyme involved in energy metabolism carb and lipid synthesis
Defiency
Dermatitis, depression, haulusinations, nausea
Toxicity none
UL none
Intake
30ug
Folate b9
Source
Liver, leafy green, whole grains, nuts, seeds, lentils
Function
DNA synthesis and replication, amino acid metabolism
Defiency
Inflammation of tongue
Diarrhea, poor growth, neural tube defects, anemia, poor cell division
Toxicity
Maak symptoms of anemia
UL
100ug
Intake
400ug
B12 cobalamin
Source
Animal products
Function
Folate and fat metabolism, nerve function
Defiency
Anemia, nerve damage, increase in homocysteine
Toxicity
None
UL none
Intake
2.4 ug
Vitamin b 12 absorption
Food is bound to protein
Stomach, acid and pepsin help release it from food proteins
Instrinjc factor is released
Small intestine, upper, IF binds to b12
Lower, the binding binds to receptors on cells, allowing absorption
Colon, b12 is synthesized but cannot he destroyed
C ascorbic acid
Source
Citrus
Veggies
Major function
Coenzyme in collagen synthesis, hormone and neuritrnamitter synthesis, antioxant
Deficiency
Scurvy, poor tissue healing, bleeding gums, loose teeth, joint pain, hemmorages
Toxicity
GI issues
UL 2000 mg
Intake
75-90 mg
Coline
Source
Egg yolks, organ meets, veggies, nuts
Function
Synthesis of cell membrane, neurotransmitters
Decidiency
Liver dysregulation
Toxicity
Sweating, low blood pressure, liver issues
UL 3500 mg
Intake
425-550 mg
BMR
rate of energy expenditure under resting conditions
Affected by
Weight, gender, growth, age
RMR OR REE
estimate of basal metabolism is determine by measuring energy after 6 hours without food
TEF thermic effect of food
Energy required for the digestion of food and absorption metabolism and storage of nutrients. It is equal to approx 10% of daily energy intake
Feasting and fasting
Eat more than you need some energy is put into stores
When you haven’t eaten in awhile. You retrieve energy from these stores
Regulation of energy balance
When people finsjh growing their weight remains stable for long periods of time
Obesity genes
Genes that code for proteins involved in the regulation of food intake energy expenditure or the desposotiom of body fat
Long term regulating the amount of body fat
Regulation of energy balance
Hunger
Internal signals
Satiation
Feeling of fullness caused by food consumption determines length of meal
Satiety
Feeling of fullness caused by food consumption that determines the time between meals
Each amino acid contains
Central carbon atom bound to a hydrogen
Amino group acid group and side chain
Tryglycerides consist of
3 fatty acids and attach it a glycerol
If only 1 fatty acid attached to a glycerol is called a monoglyceride
Linoleic acid
Omega 6
Polyunsaturated fatty acid
Veggie oil nut oil
Omega 3
EPA
DHA
ALA
Polyunsaturated fatty acid
Leafy greens flax nuts seafood
3-6 of these essential fatty acids
Benefits
Increase oxygen delivery to heart during exercise
Increase nerve conduction velocity
Eicosanoids
Made from omega 3 and omega 6
Help regulate ….
Trans fatty acids
Created by hydrogenation
Causes some double bonds to become saturated
Hydrogenated fats can be found in margarine veggie shortening and self baked goods
Raise blood cholesterol and …..
Cis fatty acids
Bend
Trans
Bend resembles saturated fat
Lipid digestion
Small amount happens in stomach from lipase in mouth and stomach
Bile is released into intestine digestion and absorption
Pancreatic lipase breakdown tryglycerides into fatty acids and monoglycerides
Very little fat is loser in feces
Mobilization
Must be mobilized from adipose tissue stores before the can be used for processes
Regulated by hormone sensitive lipase
Sterols
Type of lipid found in plants and animals
Do not dissolve in water
Cholesterol is a type of sterol found in cell membtanes
Makes estrogen progesterone vitamin d
High. Holesterol diets can increase risk of heart disease
Plants sterols can help reduce cholesterol in body
Lipoproteins
Transport particles for water soluble lipids
Created by combining water soluble lipids phospholipids proteins
Transport fat from small intestine and stored lipids from the liver
What organ produces major lipids
Liver
Very low density lipoproteins
Triglycerides produced in the liver are incorporated into entities called this
VLDLs transport lipids out of liver and deliver them to cells in the body
Enzyme lipoprotein lipase
Remove tryglycerides from VLDLs creating intermediate density lipoproteins
Two thirds of IDLs return to liver the remainder is transferred in the blood into low density lipoprotein
LDLs contain less tryglycerides and more cholesterol
Is LDL cholesterol in blood exceeds the amount that can be used by cells the result is a high level LDL
Atherosclerosis associated with high levels of LDL
High levels of HDL in the blood help to prevent
Cholesterol depositing in artery walls
Heart disease can be prevented by high levels of HDL
Amino acids
Can’t be synthesized by the human body in suffficent amounts to meet needs
Amino acid structure
Similar structure but each have a different side chains
Protein structure
Peptide binds link acids toetje
Peptide is formed between the acid group and the nitrogen group of the other acid
Dipeptide formed between two amino acids
A protein is made of one or more polypeptide chains folded into three dimensional shape
Protein functions
Enzymes speed up metabolic processes
Transport proteins move things in and out if cells
Antibodies help immune system
Contractile proteins help muscle to move
Hormones are chemical messengers like insulin
Regulate fluid and acid base balance
amino acid pool
All of the amino acids in the body tissues and fluids that are available for use by the body
Protein synthesis
- In nucleus the code for the protein is copied from the dna gene into a molecule of messenger rna(mRNA)
- The mRNA takes the genetic info from the nucleus to structures called ribosomes in the cytosol, where proteins are made
- In the cytosol, transfer rna reads the genetic code and delivers the needed amino acids to the ribosome to form a polypeptide chain
Energy production from protein
In order to use amino acids as energy the nitrogen containing amino acid group must be removed. The compounds remaining are composed of carbon hydrogen and oxygen and can be broken down to produce atp
Urea
A nitrogen containing waste product formed from the breakdown
Urea synthesis
Deamination
The removal of an amino group form an amino acid
Production of ammonia
Ammonia converted to urea
Nitrogen balance
Indicated whether the amount of protein in the body is remaining constant decreasing or increasing
Nitrogen balance
Nitrogen intake= nitrogen output
Totaal body protein does not change
Negative nitrogen balance
Intake is less than output
Total body protein decreases
Positive nitrogen balance
Intake is greater than output
Total body protein increases
Determine protein requirements
Weight in kg
Determine grams of protein per day
Multiply weight in kg by the grams of protein per kg recommended for specific gender and life style stage group
Considering protein quality
Protein quality
A measure of how efficiently a protein in the diet can be used to make body proteins
Complete dietary protein
Protein that provides essential amino acids in the proportions needed to support protein synthesis
Incomplete dietary protein
Protein that is deficient in one or more essential amino acids relative to body needs
Protein complementation
Process of combining proteins from different sources so that they can collectively provide the proportions of amino acids required to meet needs
