Vitamins and Minerals Flashcards
What are vitamins?
“essential” micronutrients needed for regulation, growth, and maintenance of the body and its functions
Both _____ and _____ foods supply vitamin.
plant and animal
How many vitamins are there?
13
What happens when vitamins are lacking in a diet?
deficiency symptoms begin to occur
Vitamins and minerals are very abundant in _____, ______, and ______.
- fruits
- veggies
- grains
Which vitamins are fat soluble?
- vitamin A
- vitamin D
- vitamin E
- vitamin K
Fat soluble vitamins are stored in…
body’s fat (adipose) tissue
Fat soluble vitamins remain in our system longer than ______ _______ vitamins.
water soluble
Fat soluble vitamins are not readily _____, meaning:
- excreted
- can build up
Too much of vitamins A, D, & E can lead to:
toxic levels building up
Grain products give you what vitamins?
- thiamin
- riboflavin
- niacin
- pantothenic acid
- vitamin B6
- folate
Veggies and fruits give you what vitamins?
- riboflavin
- niacin
- vitamin B6
- folate
- vitamins C, A, E, K
Oils give you what vitamin?
vitamin E
Milk and alternatives give you what vitamins?
- riboflavin
- vitamins A, D, B12
Meat and alternatives give you what vitamins?
- thiamin
- riboflavin
- niacin
- biotin
- pantothenic acid
- folate
- vitamins B12, A, D, K, B6
How many B vitamins are there? What do they do?
- 8
- primarily assist in production and breakdown of nutrients for energy
Thiamin is aka:
B1
Riboflavin is aka:
B2
Niacin is aka:
B3
Vitamin C is aka:
ascorbic acid
What are the 9 water soluble vitamins?
- thiamin
- riboflavin
- niacin
- pantothenic acid
- biotin
- folate
- vitamin B6
- vitamin B12
What happens to water soluble vitamins if there is a excess or if it is not used?
excreted
Are water soluble vitamins toxic?
- no
- except vitamins B6 & B12: excess amounts are not healthy
Our body has limited vitamin storage capacity, so we need to:
consume appropriate amounts everyday via food or in supplement form
What is the function of vitamins A, C, & E?
antioxidants that fight disease
What is the function of vitamin Bs?
- produce ATP from carbs, fat, and protein
- protein and amino acid synthesis
What is the function of Vitamin B9 (folate)?
- DNA synthesis
- prevention of birth defects
- immune system
What is the function of vitamin D?
- bone health
- immune system
- flu
- cancer
What is the function of vitamin K?
blood clotting
What are coenzymes?
- bind enzymes to promote their activity
- carriers of electrons, atoms, or chemical groups that participate in the reactions
- organic non-protein molecules
What is an example of coenzymes?
B vitamins
What do reactive oxygen molecules do?
- cause oxidative damage
- steal electrons from other compounds, causing changes to structure and function
What do antioxidants do?
destroy reactive oxygen molecules
Give examples of antioxidants.
- vitamin C
- vitamin E
- selenium
How can vitamins be lost in fruits and veggies?
- not eating soon enough
- improper storage (too warm/cold)
- excessive cooking
- heat, light, exposure to air, boiling
What is vitamin fortification?
- adds nutrients to foods
- government mandated and voluntary
- prevents deficiencies leading to diseases
- may also cause toxicity
- may give people a false sense of security about the healthfulness of their food
High nutrient density foods contain _____ nutrients per _____.
- more
- calorie
Give examples of high nutrient density foods.
- cake
- sugary drinks
- french fries
Low nutrient density foods contain _____ nutrients per _______.
- fewer
- calorie
Give examples of low nutrient density foods.
- vegetables
- fruits
- whole-grains
What is bioavailability?
the extent to which the body can absorb and use nutrients
About ___ to ___ % of vitamins in food are absorbed.
40-90%
Absorption of vitamins occurs mainly in the ______ ______.
small intestine
What influences vitamin bioavailability?
- composition of diet
- conditions in digestive tract
Vitamin bioavailability is affected by what 3 things?
- absorption
- transport in blood
- conversion of inactive provitamins or vitamin precursors into active vitamins
How do water-soluble vitamins get transported in blood?
blood proteins
How do fat-soluble vitamins get transported in blood?
chylomicrons
Dietary reference intakes (DRIs) include:
- recommended daily allowances (RDA)
- adequate intake (AI)
- upper intake levels (UL)
What is the general guideline for meeting vitamin needs?
- If the % Daily Value is 5% or less, the food is a poor source of the given nutrient - if it is 10 to 19%, the food is a good source - If it is 20% or more, the food is an excellent source
What are the functions of thiamin (B1)?
- CHO metabolism (energy production)
- nerve function: transmission and energy
What is the recommended intake for thiamin (B1)?
1.1 - 1.2 mg
Name some sources of thiamin (B1).
- pork
- sunflower seeds
- whole & enriched gains
- dried beans
- peas
A deficiency of thiamin can result in:
- beriberi
- weakness
- nerve degeneration
- heart changes
- Wernicke-Korsakoff syndrome in alcoholics
- mental confusion
- psychosis
- memory disturbances
- coma
An excess of thiamin can result in:
no reported effects
What are the functions of riboflavin (B2)?
- CHO metabolism (energy production)
- converts other vitamins into their active forms (coenzyme)
What is the recommended intake for riboflavin (B2)?
1.1 - 1.3 mg
Name some sources of riboflavin (B2).
- milk
- pork
- mushrooms
- spinach
- liver
- whole or enriched grains
A deficiency of riboflavin (B2) can result in:
- injuries healing poorly
- cracking of lips and corners of mouth
- sensitivity to light
- eye burning
- tearing
- itching
- skin flaking around nose, eyebrows, earlobes
An excess in riboflavin (B2) can result in:
- no reported effects
- turns urine bright fluorescent yellow
What are the functions of niacin (B3)?
- energy production
- fat synthesis
- fat breakdown
What is the recommended intake for niacin (B3)?
14 - 16 mg
Name some sources for niacin (B3).
- bran
- tuna
- salmon
- chicken
- beef
- peanuts
- whole and enriched grains
A deficiency of niacin (B3) results in:
- pellagra: early symptoms include fatigue, decreased appetite, indigestion
- advanced pellagra leads to dermatitis, diarrhea, dementia, death (4 Ds)
A excess of niacin (B3) results in:
- no reported effects from food
- supplements can be toxic causing skin flushing and rash, tingling in hands and feet, nausea, vomiting, diarrhea, high blood sugar levels, liver function abnormalities, blurred vision
What does nixtamilisation do?
makes corn digestible and allows niacin to be accessed by the body
What are the functions of pantothenic acid?
- energy production
- fat synthesis
- fat breakdown
What is the recommended intake for pantothenic acid?
5 mg
Name some sources for pantothenic acid.
- eggs
- broccoli
- liver
- mushrooms
What are the functions of biotin?
- glucose and energy production
- fat synthesis
What is the recommended intake for biotin?
30 micrograms
Name some sources for biotin.
- cheese
- egg yolks
- cauliflower
- peanut butter
- liver
What are the functions of folic acid?
- DNA synthesis (important for expectant mothers)
- several other functions
What is the recommended intake for folic acid?
400 micrograms
Name some sources of folic acid.
- green, leafy veggies
- OJ
- sprouts
- sunflower seeds
- organ meats
What are the functions of vitamin B6?
- protein metabolism (building)
- neurotransmitter synthesis
- hemoglobin synthesis
What is the recommended intake or vitamin B6?
1.3 - 1.7 mg
Name some sources of vitamin B6.
- animal protein containing foods
- egg yolks
- PB
- liver
- cauliflower
What are the functions of vitamin B12?
- folic acid metabolism
- nerve function
What is the recommended intake for vitamin B12?
2.4 micrograms
Name some sources of vitamin B12.
- animal sources (doesn’t occur naturally in plants)
- organ meats
- oysters
- clams
- fortified breakfast cereals
What are the functions of vitamin C (ascorbic acid)?
- connective tissue synthesis
- hormone synthesis
- neurotransmitter synthesis
- antioxidant activity/immune system
What is the recommended intake for vitamin C (ascorbic acid)?
70 - 90 mg even though body only uses 100 mg/day
Name some sources of vitamin C (ascorbic acid).
- citrus fruits
- strawberries
- cantaloupe
- broccoli
- tomatoes
- green veggies
- peppers
What are the functions of vitamin A (retinol & beta-carotene)?
- vision (light/darkness and colour)
- growth
- moisture in skin and eyes
- resistance to bacterial infection and overall immune system function
What is the RDI for vitamin A?
- females: 700 micrograms
- males: 900 micrograms
Name some sources of vitamin A.
- milk
- cream
- eggs
- butter
- breakfast cereals
- sweet potatoes
- carrots
- dark green veggies (broccoli and spinach)
- apricots
- cantaloupe
What are the functions of vitamin D?
- increase absorption of calcium and phosphorus
- maintain optimal blood calcium and calcification of bone
- cancer prevention and flu prevention
- we need vitamin D3 (D2 not absorbed as well)
What is the RDI for vitamin D?
- 5 - 15 micrograms or 200-600 IUs
- Canadian Cancer Society and other med professionals = 1000 IUs during winter months
Name some sources for vitamin D.
- fortified milk
- breakfast cereals
- eggs
- mushrooms
- fish (sardine, salmon)
- being in the sun
What are the functions of vitamin E?
antioxidant: prevents breakdown of vitamin A and unsaturated fatty acids
What is the RDI for vitamin E?
15 mg or 22 IUs
Name some sources for vitamin E.
- plant oils
- dark green veggies
- some fruits
- whole
What are the functions of vitamin K?
- blood clotting
- bone metabolism (protein activation)
- prevention of arterial buildup
What is the RDI for vitamin K?
- females: 90 micrograms
- males: 120 micrograms
Name some sources for vitamin K.
- green veggies
- liver
- plant oils
- calcium supplements
The K in blood clotting comes from:
Danish Koagulation
Blood clotting is caused by _____.
fibrin
In blood clotting, K helps ______ form _____, which then helps ______ become _____.
- prothrombin
- thrombin
- fibrinogen
- fibrin
No K in blood clotting =
no thrombin = no fibrin
Why is K needed in bone metabolism?
needed to form proteins in bone formation and breakdown
No K =
- no using Ca to form bones
- leads to osteoporosis
What happens during arterial build up?
- Ca is left in the blood stream
- Ca drops out of the blood and forms solid chunks in blood vessels
What is the function of minerals?
play an important role in “body functions” at all levels (cellular, tissue, organ etc.)
Minerals are categorized based on…
the amount our bodies need each day
How much major minerals do we need per day?
greater than 100 mg/day
How much trace minerals do we need per day?
less than 100 mg/day
Name 6 major minerals.
- calcium
- sodium
- potassium
- sulphur
- phosphorus
- magnesium
Sulphur is needed for:
protein production
Phosphorus is needed for:
- bones
- ATP/DNA production
Magnesium is needed for:
- bones
- ATP production
- nerve function
Name 8 trace minerals.
- zinc
- selenium
- iodide
- copper
- fluoride
- chromium
- manganese
- molybdenum
Copper is needed for:
- Fe absorption proteins
- nerve/immune function
Fluoride is needed for:
teeth/reduction of bacteria produced acid in mouth
Chromium is needed for:
enhances insulin action
Manganese is needed for:
CHO/cholesterol metabolism, anti-oxidant enzymes
What are the functions of iron?
- transports oxygen in blood and muscles
- releases energy from cells
- fights fatigue and infection (immune system)
- red blood cell production
Name some sources for iron.
- beef
- seafood
- poultry
- broccoli
- peas
- legumes
- bran
Iron absorption increases when eating meat with vitamin ___.
vitamin C
What is the RDI for iron for teens?
10 - 13 mg/day
What is the RDI for iron for male adults?
7-8 mg/day
What is the RDI for iron for female adults?
12-18 mg/day
What does iron deficiency result in?
- anemia
- reduced physical and cognitive development in children
- increased child mortality
- reduced work productivity in adults
What are the functions of calcium?
- bone and tooth strength and structure
- muscular contractions
- nerve impulse transmission
What is the RDI for calcium for adults?
- adults = 1000-1500 mg/day
- body absorbs 300-500 mg per meal
Name some sources for calcium.
- dairy products
- fish
- leafy veggies
- tofu
- OJ
A deficiency of calcium results in …
osteoporosis
___ % of bone mass is built by age 18… __% built between 18 & 35.
- 90%
- 10%
You can lose ___ % of your bone mass each year after age ____.
- 1%
- 35
Name some signs of calcium deficiency.
- aches in muscles
- teeth discolouration
- poor appetite
Name some functions of sodium.
- aids nerve impulses
- water balance
- functions in ion balance of extracellular fluid
Deficiency of sodium leads to …
muscle cramping during exercise
Too much sodium leads to:
- high BP
- calcium loss
- water retention
Name some sources of sodium.
- table salt
- condiments
- sauces
- soups
- chips
What is the RDI for sodium?
- adults = 1200-1500 mg/day
- try to stay under 2400 mg/day (about 2 teaspoons)
What are the functions of potassium?
- aids nerve impulses, muscle performance
- reactions that build protein
- water balance, functions in balance of intracellular fluid
What is the RDI for potassium?
adults = 4700 mg/day
A deficiency of potassium leads to…
- muscle weakness or cramping during exercise
- dehydration
- loss of appetite
- irregular heartbeat
Name some sources of potassium.
- bananas
- spinach
- squash
- potatoes
- OJ
- milk
- meat
- legumes
- whole grains
