Vitamins and Minerals Flashcards
Vitamin C traits
- Antioxidant
- water soluble
- maintains collagen
- increases iron absorption
Do antioxidant supplements work?
no because they cause and unbalance in the body
-eat fruits & veggies
Nutrients for Bone growth and maintenance
CaP (mineral), Vit. D (maintains blood CaH),
Flouride
Types of bone tissue
Cortical bone “compact bone”,
Trabecular bone “spongy bone”
Minerals (CaP)
-hydroxyapatite- bone marrow w/ flouride harder crystal
Protein Bone
-collagen (needs vit.c to make)
Osteocytes (bone cells) types-
Osteoblast- makes bone
osteoclasts- breaks down bone
Peak Bone Mass
30 yrs. (usually at its densest)
Roles of Vit. D (made in skin)
hormone
maintains blood calcium level
the process of Vit. D
Made in skin–intestine–increases calcium absorption–kidney–retains calcium–bone releases calcium
Calciums other functions (99% in bone)
- muscle contraction
- nerve transmission
- blood clotting
Calcium RDA
1,000 mg/day for 19 to 50 yr.
Dietary Calcium (foods)
- milk products
- DGLV (except spin. & chard)
Osteomalacia
-loss of bone mineral
Osteoporosis
-progressive loss in bone mass
porous bone (osteoporosis)
-spaces in bone
fragile bones (osteoporosis)
-hip, spine, wrist
compressed spine (osteoporosis)
loss of height
Risk Factors
Aging, genetics, ethnicity, hormones, thin people, overweight, low calcium intakes while growing, poor Vit.D nutrition,
Factors that Decrease
- weight bearing exercise (running, dancing)
- adequate calcium and Vit. D intake
- estrogen replacement after menopause
Vitamin D
Hormone
Vitamin D deficiency
- rickets (decreased bone mineral (bending bones)
- osteomalacia
Vit. D nutrition RDA
15 mg/day (19-70 yrs. old)
Vit. D nutrition (foods)
fish oil, fatty fish (salmon, mackerel)
fortified milk
egg yolk
Vit. D synthesis (production)
- sun exposure (skin exposed to sun)
- activated in liver & kidney
Risk Factors (not getting Vit. D)
- dietary
- sunscreen
- dark skin
- older people
- indoors
- clothing
- smog
Rickets
- breastfeed infants
- dark skin
- protection from sunlight
Iron
-in hemoglobin
Folate & Vit. B12
-for cell division
Vit. K
-blood clotting
Blood
-transport of nutrients & O2
blood plasma
-55 %
red blood cells
-45 %
Myoglobin-
muscle protein carries oxygen
Anemia - low oxygen carrying capacity
inadequate hemoglobin, iron deficiency,
inadequate blood cells or blood
symptoms (anemia)
fatigue, pale
Iron deficiency
menstruating women
- growing young kids
- older adults- problems with absorption
-microcytic anemia
iron deficiency
Anemia Diagnosis
- cell number
- hemoglobin content (redness)
- serum iron
- hematocrit- packed blood cells
- cell size
Heme Iron
well absorbed, 20-25%
Non Heme
poorly absorbed 2-15%
Iron rich Foods
Heme - red meats, fish, poulty, unaffected by binders in foods
Nonheme- half iron in meat, plant foods, eggs, milk, affected by phytates, oxylates, vit.C
Binders in foods
Phytates- whole grains, beans
Oxylates- DGLV, spinach
Increased absorpttion
HCL
Vitamin C
MFP factor
Decreased absorption
Low HCL
binders in foods
Ca supplements
Iron needs
men- 8 mg.
women- 18 mg.
genetic disorder (hemochromatosis)
-excessive iron absorption
Folate and B12
- cell division (needs to replicate DNA)
- rapidly dividing cells (intestinal cells, skin cells, RBC)
Deficiency
Macrocytic anemia (decreased digestion and absorption)
Vitamin B12
maintains nerve covering “myelin sheaths”
Deficiency- Nerve damage
Folic acid added to enriched foods
- spinal bifida- a “neural tube” birth defect
- mother has inadequate folate at start of pregnancy
Enrichment foods
Thiamin, riboflavin, niacin, iron, folic acid
Problem:
Folic Acid enrichment affects B12 metabolism
Pernicious Anemia
- inability to absorb vit. B12
- when your older
- autoimmune disorder (attacks stomach cells)
Effects & treatment
-nerve damage
treatment
-B12 injections
-folic acid enrichment corrects anemia
Food sources of folate
- whole grains
- liver
- lentils
- cheerios
- beans
- DGLV
B12 - vegan issue - take supplement
meat, fish, poultry, dairy
Vitamin K
blood clotting
deficiency-bleeding
Sources-DGLV
At risk- infants ( injected at birth)
Global Micronutrient concerns
Iron, Vitamin A, Iodine
Retinol:
active Vitamin A
Beta-carotene
Pre cursor for Vitamin A
Retinol
- fat soluble(fatty animals)
- liver, eggs
- mfp
- toxic in high doses
Beta- Carotene
- plant pigment
- orange plants
- not toxic
Vitamin A Roles
- light perception in retina
- cell differentiation
- epithelial tissue
Deficiency
- night blindness
- Dry mucus lining, increased infections
- xerophthalmia “dry eyed disease”
- main cause of blindness in World’s children
Iodine
- in thyroid hormone
- thyroid hormone maintains metabolism
Deficient-
Goiter- enlargement of thyroid gland
(cretenism- in children born to iodine
deficient mother) (mental retardation, retarded growth and development)
Food sources-
iodized salt, seafood, seaweed
