Vitamins & Minerals

Question 1

Why is calcium important?

Answer 1

Giving hardness to bones and teeth.

Crucial non-structural functions (thought these involve just 1% of the calcium in the body)
○ Blood coagulation (req’d after injury)
○ Muscle relaxation (w/o calcium, muscles remain tight after contracting)
○ Nerve cell transmissions
○ Regulation of cell metabolism (storage of energy as glycogen)
○ May help to prevent HTN.

Question 2

Why is iron important?

Answer 2

Plays a central role in transporting oxygen throughout the body, releasing it where needed, and carrying away the metabolic waste product CO2.

In myoglobin, iron delivers O2 to working muscles.

Question 3

Why is zinc important?

Answer 3

→ Essential to cell division and plays key roles in growth during pregnancy/infancy through adolescence.
→ Important for the immune response and is necessary for wound healing.
→ Catalyst for ~300 different enzymes systems and is critical for nerve development.
→ Important factor in regulating men’s serum testosterone level.

Question 4

why is iodine important?

Answer 4

• essential component of thyroid hormones (T3 and T4)

- essential for energy metabolism

Question 5

why is chromium important?

Answer 5

Helps with CHO metabolism by supporting the action of insulin.

Question 6

why is copper important?

Answer 6

• Plays a key role in energy metabolism as part of the enzyme cytochrome-c oxidase, which allows the body to store energy from food for bursts of activity.
• Part of specific enzymes essential to the normal function of the brain and nervous system, as well as other enzymes throughout the body.
• Aids in the formation of connective tissue, bones and RBS.
• Plays a key role in producing color in skin, hair and eyes.

Question 7

why is magnesium important?

Answer 7

• Present in bones, teeth, muscles, and cell membranes.
• Plays a role in more than 300 metabolic reactions in the body.
• Affects muscle contraction and heart rhythms.
• Helps transport minerals across cell membranes.
• Supports the transmission of nerve impulses.

Question 8

What is the function of manganese?

Answer 8

· Part of the main antioxidant enzyme in mitochondria
· Supports activity of other enzymes
· Required for the formation of bone cartilage and for wound healing.

Question 9

what is the function of phosphorus?

Answer 9

Most abundant mineral in the body.

Required for every cell to produce and store energy from food.

Part of every cell membrane and genetic material, and helps to maintain the body’s acid-base balance.

Question 10

what is the function of potassium?

Answer 10

Potassium is required for transmission of nerve impulses, muscle contractions and beating of the heart.

Required for the maintenance of an electrical gradient or potential across cell membranes, between potassium (primarily inside cells) and sodium (primarily outside).

Question 11

what is the function of selenium?

Answer 11

Used to build antioxidant enzymes known as selenoproteins, which protect cells from damage by free radicals, reducing the risk of cancer and heart disease. Other selenoproteins help regulate thyroid function, synthesize DNA and participate in fertilization.

Question 12

What is the function of sodium?

Answer 12

Important role in maintaining the proper amount of fluid between the body’s cells.

Essential for the electrical current that allows transmission of nerve impulses.

Part of digestive secretions from the pancreas.

Question 13

What is the function of vitamin B12?

Answer 13

→ Part of the vitamin team that converts CHO, FAT and PRO into useable energy.
→ Required for DNA synthesis and is therefore crucial for cells that reproduce rapidly (periods of growth) and for the RBCs in bone marrow.
→ Maintains the protective myelin sheaths that surround nerve fibers.
→ Helps to ride the body of homocysteine, a potentially harmful breakdown product of protein, specifically of the amino acid methionine.

Question 14

What are the early deficiency symptoms for Vitamin B12 deficiency?

Answer 14

weakness, fatigue, mood changes.

Question 15

What is the function of Vitamin D?

Answer 15

• Enables the body to increase Calcium absorption when needed
  
  • Helps maintain critical blood levels of calcium
  • Helps limit urinary losses of Calcium
  • Supports Phosphorus absorption
  • Growth: controls the growth and maturation of cells, such as those in bones and the immune system.
  • Immune System: helps to fight infection diseases and reduce the risk of Crohn’s disease, MS, and rheumatoid arthritis.
  • Insulin: Regulates insulin production in the pancreas and can protect against DMI and DMII
  • Blood Vessels: Active role in the muscles of blood vessels, it helps to regulate BP and prevent CVD/Stroke.

Question 16

How is Vitamin D formed?

Answer 16

i. When skin is exposed to sunlight, UV rays stimulate the cholesterol compound called 7-dehydrocholestrol to become Vitamin D (cholecalciferol).
ii. Vitamin D then enters the bloodstream and is carried to the liver, where it’s converted to vitamin D (25-hydroxyvitamin D), the main form circulating in the blood.
iii. 25-hydroxyvitamin D is inactive and is measured in lab tests.
iv. 25-hydroxyvitamin D is transported to the kidneys where its converted to the active form of vitamin D (1, 25-dihydroxyvitamin D).
v. Vitamin D then moves to the small intestine (where it stimulates calcium absorption) and to cells throughout the body.

Question 17

What are some things to consider when determining vitamin D formation via sunlight?

Answer 17

i. Latitude and time of year: people who live farther from the equator than the 30th parallel (in the US, basically everything above FL) generally can’t get adequate vitamin D production from the sun’s rays during “vitamin D winter.”
ii. Time of day: The UVB rays that stimulate Vitamin D production are maximal between 10am and 3pm.
iii. Cloud cover, fog, or smog: a cloud cover reduces UVB radiation by approx 50%.
iv. Materials that block UVB rays: UVB rays don’t penetrate glass (windows), plastic, sunscreen, or clothing. People who are seldom outdoors or whose skin is covered with sunscreen will have little or no vitamin D production.
v. UVB sun lamp: The use of tanning beds is controversial; care must be taken to avoid overexposure, and many experts advise that supplements are a safer option.
vi. Skin color: the minimal amount of sunlight needed is affected by skin color. As skin tone deepens, two to six times as much sun exposure is required. The skin self-regulates so the body doesn’t overproduce vitamin D.
vii. Area of skin exposure: the amount of skin exposed is a factor.
viii. Age: Vitamin D production becomes less efficient with age.
ix. Body Weight: Being overweight or obese increases the likelihood of having a vitamin D deficiency.

Question 18

What is the main function of Vitamin E?

Answer 18

Protects fat molecules (such as those in cell membranes) from free radical damage, stabilizing cell membranes and preventing their breakage.

Question 19

What are the main functions of Vitamin K?

Answer 19

Builds proteins that allow blood to clot and regulates blood calcium levels.

Has a role in bone growth and maintenance of bone mineral density.

Question 20

What is the function of Thiamin?

Answer 20

Helps with the conversion of CHO to useable energy, the metabolism of AA’s and the functioning of the nervous system.

Question 21

What is the function of Riboflavin?

Answer 21

Helps to convert CHO, FAT and PRO to usable energy.
Interacts with and supports the action of other B vitamins (niacin, B6, and folate) and iron.
Provides protection against free radicals and toxins.
Participates in detoxification.

Question 22

What is the function of niacin?

Answer 22

Part of two coenzymes that are active in the production of energy.

Supports the health of the skin, digestive tract, and nervous system.

Question 23

What is the function of pantothenic acid?

Answer 23

It’s a component of coenzyme A, found in all living cells, so it’s present in all whole plant foods and not likely to be lacking in vegan diets.

Central role in releasing energy from dietary CHO, FAT and PRO.

Helps to build fats (including any cholesterol your body needs), steroid hormones, and other essential compounds.

Supports intercell communication.

Question 24

What’s the function of pyridoxine?

Answer 24

• Needed for converting AA’s to energy and for building AA’s, FA’s, and neurotransmitters.
  
  • Pyridoxine retrieves glucose from stored liver glycogen when the body needs energy.
  • Supports the immune system and other essential processes.
    
    • Helps to rid the body of homocysteine.

Question 25

What is the function of Biotin?

Answer 25

Involved in the metabolism of AA’s, fats and CHO.

Question 26

What is the function of folate?

Answer 26

The coenzyme form of folate transfers small segments of molecules to sites where they’re needed to build DNA and AA’s.
○ Requirements increase during pregnancy; folate deficiencies cause neural tube defects and several other types of birth defects.

Folate works with vitamins B12 and B6 to remove potentially problematic buildups of homocysteine

Required for the synthesis of SAM (s-adenosylmethionine)

Question 27

What is the difference between folate and folic acid?

Answer 27

→ Folate is the natural form of vitamin B9 in foods.
→ Folic acid is the more stable form used in supplements and fortified foods, it can be converted in the liver to folate.
— Folic acid, the synthetic form of folate, is chemically different, and scientists currently are exploring the similarities and differences in its action.

Question 28

What is the function of Biotin?

Answer 28

Helps to transport fats and other nutrients through cell membranes.
Assists in clearing fat and cholesterol from the liver.