Vitamins and Minerals Flashcards by Morgan Ryan

Vitamins

-tasteless organic compounds (C,H,O and some N, S)
-unique chemical structure, singular unit, absorbed intact, required in small amounts
-perform numerous essential functions, some with more than one role in metabolism

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Criteria for designating vitamins

-cannot be synthesized in ample amounts in body
-chronic deficiencies cause physical symptoms
-symptoms go away after restored
-deficiency can cause permanent damage
=13 compounds

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Water Soluble (9)

-b complex and vitamin c
-easily destroyed by heat, light, and oxidation

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Fat soluble

vitamin D, A, K, E
-absorbed with fat
-generally less bioavailable

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All absorption takes place in the ____

small intestine
-fat and water soluble differ in absorption and bioavailability

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Bioavailability

amount in specific food
-prep
-efficiency of digestion and absorption
-individual nutritional status
-natural or synthetic form

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Fat Soluble absorption and storage

Absorption
-attached to proteins in foods, released in stomach
-absorbed in duodenum
-packaged in chylomicrons-lymph-bloodstream
Storage
-the liver is the main storage for vitamin A (lesser for K and E)
-D is stored in fat and muscle tissue
-can build up in body and cause toxicity

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Water soluble absorption and excretion

absorption
-absorbed with water directly into bloodstream
-most absorbed in the duodenum and jejunum
Excretion
-not stored
-excess excreted through urine

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Fortified foods

-addition of nutrients by manufacturers, often by FDA regulation
-low quality, replace nutrients that were taken out of the original food source
-prevent or correct dietary deficiencies
-ensure adequate intake

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Vitamin A

Retinal
-Vision (deficiency leads to blindness)
-hormone like growth factor

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Carotenoids

pigmented molecules that give intense orange, yellow, red colors and they can be converted to vitamin A
-carotenes that act as antioxidants are: alpha carotene, beta carotene, lycopene

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Vitamin D

-to synthesize need UV and Cholesterol
-prohormone (D3 and D2)
Functions: calcium homeostasis, bone health, growth and repro, immune function
Deficiency: rickets or osteomalacia

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Vitamin E

a-tocopherol (most active)
antioxidant- protects cell membrane, prevents oxidation of LDL (randicity)

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Vitamin K

3 forms:
-menaquinone from bacteria
-phylloquinone green plants
-menadione is synthetic
Function: assists in blood clotting, RBC synthesis, bone health
Deficiency: deficiency severe enough to affect blood clotting is rare

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B vitamins

act as coenzymes
-convert chemical bonds to ATP

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Thiamin B1

Important for metabolism and energy production
-Deficiency: Beri Beri and Wernicke- Korsakoff Syndrome

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Riboflavin B2

2 coenzyme forms in energy prductions
-flavin mononucleotide (FMN)
-Flavin adenine dinucleotide (FAD)
Deficiency: Ariboflavinosis (inflammation od tissues mouth)

Niacin B3

Nicotinic Acid and Nicotinamide, converted to coenzymes NAD and NADP
-Dairy and meat> plants
-can lower total cholesteral
Deficiency- Pellagra (4D)

Pantothenic Acid B5

-very widespread
-energy production and metabolism
-not stored, but high conc, found in liver, kidney, adrenal glands, brain

Pyridoxine B6

Coenzyme
-mostly protein and AA synthesis (required in tansamination of non-essential AAs)
-Blood clotting and RBC synthesis
Deficiency
-microcytic hyperchromatic anemia-small, pale
-excessive alcohol depletes B6

Biotin B7

-contains sulfur
-coenzyme, DNA replication and transcription of genes
-Deficiency: hair loss, depression, conjunctivitis, dermatitis, lethargy, hallucination

Folate B9

Raw>cooked
-Folic acid=synthetic form (1.7x faster)
-Transfers Cs to form new compounds, protein synthesis, RBC and blood clotting
-assists in neural tube development and prevents (neural defects, anencephaly, spina bifida)
-Deficiency: Megoblastic/macrocytic anemia

Cobalamin B12

-2 forms both contain cobalt
-activates folate, blood clotting, protein metabolism
Deficiency: macrocytic and pernicious anemia

Vitamin C

ascorbic acid
-antioxidant, bone health, immunity, protein metabolism/synthesis
-deficiency- scurvy

Choline

-grouped with the B vitamins -cannot be synthesized by the body Functions: -part of phospholipid in cell membranes -precursor to acetylcholine -assists in lipid transport -important in fetal development

Minerals

-inorganic elements essential to human nutrition -14 out of 92 are essential -not destroyed by heat, acid, O2 or UV light

Major minerals (need 100mg/day, min of 5g in body)

Calcium phosphorus potassium sulfur sodium chloride magnesium

Trace Minerals

iron zinc selenium chromium copper iodine manganese molybdenum -less than 5g in body -need <20mg

Bioavailability minerals

-impacted by nutritional status-deficiency in mineral increase absorption -competing minerals in GI tract can affect absorption Other nutrients can improve bioavailabilty -C enhances Iron -D enhances Calcium -animal enhances Zinc

Mineral balance is ______

-highly controlled -are cofactors -maintain fluid balance (na and cl extra)(K, Ca, Mg, S intra)

Calcium

-most abundant -absorption --vitamin D, low blood Ca and lactose increase absorption, while low protein decrease abs Functions -bone health, muscles, nerves, vascular control, etc Deficiency: Hypocalcemia (blood Ca levels below normal)

Phosphorus

2nd most abundant -functions: -formation of bones and teeth -phospholipids in cell membranes -atp and creatine

potassium

functions: major cation in intracellular fluid, muscles, nerve, heart rate Toxicity-Hyperkalemia Deficiency-Hypokalemia

Sulfate

oxidized from sulfur -No RDA, UL, no toxicity or deficiency symptoms

Sodium

-regulates blood volume -nervous and muscle tissue -toxicity-Hypernatremia deficiency-hyponatremia

Chloride

major electrolyte -primarily in blood functions: maintains fluid balance, maintains normal pH range of blood, part HCL Toxicity is very rare deficiency is rare (both can occur with dehydration)

Magnesium

60% in bones, 35% in muscles -high fiber, whole grain lowers absorption functions: -basic nucleic acid chem, cofactor for 300 enzymes Deficiency: <15% of pop (alcoholism)

Trace mineral functions

Form part of an enzyme complex -metalloenzymes: an enzyme that contains a metal ion cofactor for activity

Iron

immune function, RBC, brain toxicity: accidental overdose of supp is kids under 6 Deficiency: anemia

Zinc

-small amnts in almost all cells -more than 100 metalloenzymes for protein -functions: wound healing, immune system, reduces inflammation

Iodine

Thyroid gland uses I to make Thyroid hormones toxicity-impairs thyroid function deficiency- goiter cretinism

Water soluble steps

-hydrolyzed in stomach -absorbed in duo and jej -b12 absorbed in ileum -absorbed directly into the portal vein and transported to liver (stored or sent out) -excess excreted in urine