Vitamins/minerals

Question 1

Water soluble vitamins

Cofactor

Energy metabolism

Answer 1

• Solubility in water/absorption
• make enzymes work in metabolism
• water soluble cannot be stored (except B12, B6)
• thiamin, B1, riboflavin, B2, niacin B3, pantothenic acid B5 are necessary for metabolism (unlock energy in food)

Question 2

Thiamin B1 (ws)

Riboflavin B2

Answer 2

• carb metabolism, nerve function
• deficiency- loss appetite, weight, cardiac and nerve function, loss feeling hands/feet
• carb, amino, lipid metabolism, antioxidant protection
• in meat, dairy, green leafy veg
• deficiency- eye problems, soreness/burning mouth, tongue, lips

Question 3

Niacin B3 (ws)

Pantothenic acid B5

Answer 3

• cofactor for over 200 enzymes in carb/amino/ FA metabolism
• in lean muscle, poultry, fish, yeast
• deficiency - muscle weakness, anorexia, indigestion, skin abnormality
• in all plant/animal tissue
• component coenzyme A + acyl carrier protein
• metabolism of FA/ amino/ carb/ protein function

Question 4

Perydoxine B6 (ws)

Folic acid B9

Answer 4

• protein metabolism, red blood cell production, glycogenolysis (stored glycogen broken to glucose), protein tryptophan to niacin, neuro formation, immune function
• meat, whole grain, nuts (^bioavailability in animal products)
• plant foliage
• production DNA, red+white cells, neurotransmitters, metabolize aminos
• lost during cooking, spinabifida, megaloblastic anemia, poor growth

Question 5

Cobalamin B12 (ws)

Biotin B7

Answer 5

• normal function of cells, gastrin tract, bone marrow, nervous tissue
• clam, oyster, milk, cheese, muscle meat, fish, livery, kidney
• elderly decreased absorption
• megaloblastic anemia, neurologic dysfunction, numbness/burning, weak legs
• ultimate helper vitamin, lend carboxyl group to any 4 metabolic enzymes, also helps B12, 5, 9
• milk, liver, yolk, shrooms, cauliflower

Question 6

Vitamin C (ws)

Answer 6

Antioxidant

• production collagen, iron absorption, antibodies, steroid/nerve/hormone production
• citrus, green leafy
• impaired healing, weak bones/cartilage/teeth

Question 7

Vitamin

Provitamins

Answer 7

• organic non caloric, necessary or growth
• must be consumed (except for K (from biotin) and D (sun)

provitamin
- inactive vitamin-enzymes in body activate
-13 vitamins either water (B’s and C)
or fat soluble (A D E K)

Question 8

Fat soluble vitamins

A/ beta-carotene

Answer 8

• found in fat containing foods
• stored in liver or adipose till needed
• increase risk of toxicity, limits deficiency
• vision, growth development, maintain epithelial tissue/bones/teeth/immune, reproduction
• animal products, liver, milk, eggs, dark greens
• yellow/orange vege/fruit - A carotenoids (deeper color=more)
• deficiency- blindness/infection
• excess- crack skin + mucous membrane, headache, nausea, decrease mineral absorption

Question 9

Vit D

E

Answer 9

• calcium * phosphorous absorption + balance
• 10-15min 2x/wk body can produce enough
• less- osteomalacia (weak bones), muscle weakness, increase risk fracture, osteoporosis, rickets
• excess- nausea, calcification kidney/heart/lungs/eardrum
• alpha-tocopherol - metabolism of all cells
• protect vs oxidative stress - aging, cancer, diabetes, cardio disease
• only in plants - oils, whole grains, greens, nuts, seeds
• easily destroyed by heat, oxygen

Question 10

Vit K

Answer 10

• produced from bacteria in colon, dark greens
• blood clotting, strong bones
• over/ under affects clotting

Question 11

Minerals

Answer 11

• mineral absorption impaired when bound to other molecules
• high bioavailability (>40%) sodium, potassium, chloride, iodine, fluoride
• low (1-10%) iron, zinc, chromium, manganese
• minerals can interfere with other minerals
• iron decreases zinc, zinc decreases copper, calcium decreases manganese, zinc, iron

Question 12

Macro/micro minerals

Answer 12

Macro- calcium, phosphorous, magnesium, sulfur, sodium, chloride, potassium (>100mg/d)
Micro- iron, iodine, selenium, zinc, etc

Question 13

Calcium

Phosphorous

Answer 13

• most abundant- mineralization bones/teeth, muscle contraction, clotting, BP, immune
• dairy, fish w/ bone, green leafy, legumes
• decrease peak bone mass/bone str, osteomalacia, osteopenia, osteoporosis
• excess-calcification of soft tissues, constipation
• second most abundant- mineralization bones/teeth, filter kidneys, energy by metabolizing carbs/protein/ fat, growth/ maintenance/repair tissues and cells, DNA, balance D, calcium, iodine, magnesium, zinc
• meat, fish, poultry, eggs, milk
• less- neural/skeletal abnormalities
• excess- interfere with calcium

Question 14

antioxidants

Answer 14

A, C, E, Selenium
- cells damaged from chronic O2 exposure (like metal/rust). oxidation > aging > cancer
-antioxidants prevent/ repair aging (still disputed). known that high fruit/ veg diet limits chronic disease- but how?
> fiber, anti’s, photos, monounsats, B’s, folic acid

Question 15

water %’s loss
total body %
why need water

Answer 15

• 10% loss= severe disorder, 20% loss= death. adults survive 10 days, kids 5 days
  % loss- .5 = thirst, 3= impaired performance/ decreased blood volume, 5= difficulty concentrate, 6= failure regulate body temp, 10= spasms, delirium
  -50-70% body is water

-regulating body temp, protect vital organs, nutrient absorption, biochem reactions, adequate blood volume

Question 16

water volume

Answer 16

• food and beverage, sweat, urine, feces, metabolism, breathing
• if loss not balanced, body will retain water, urine becomes more concentrated- dehydrated (heat exhaustion, stroke)
  -excess= hyponatremia- water/sodium ratio elevated
  >excess water can leak into brain tissue

Question 17

heat stroke

exertional hyponatremia

Answer 17

• high intensity, humid conditions, fluid intake, poor fitness level, poor heat acclimation, dehydration
• excessive intake w/ low sodium fluids during prolonged endurance exercise/ activities- marathon- predictor= weight gain during exercise

Question 18

iodine

selenium

zinc

Answer 18

• stored in thyroid- growth+metabolism
• seafood, iodized salt
• goiter, baby mental retardation
• antioxidant in plants
• less- heart disease, hypothyroidism, immune
• excess- selonosis- hair loss, fatigue, garlic breath, nerve damage
• zinc- activity of enzymes, immune, wound healing, strengthen senses, growth development, DNA
• fish, poultry, milk products, seafood
• less- delayed healing, immune
• excess- decreased HDL and copper + iron efficiency

Question 19

sulfur

iron

Answer 19

• component of aminos cysteine, methionine, vitamins thiamin, biotin, pantothenic acid, anticoagulant heparin
• meat, poultry, fish, eggs, dry beans, broccoli, cauliflower
• excess- decreased bone mineralization
• production hemoglobin, myoglobin, regulates cell growth, differentiation, storable
• liver, oyster, seafood, kidney, heart, lean meat, poultry, fish
• fatigue, decreased performance, immune
• excess liver toxicity, death

Question 20

magnesium

Answer 20

• bone mineralization, protein production, muscle contraction, nerve conduction, enzyme function, healthy teeth
• nuts, legumes whole grains, dark leafy greens, milk
• high intakes of calcium, protein, vit D and alcohol increase requirement
• heart arrhythmia, myocardial infarction
• excess- prevent calcification

Question 21

sodium, potassium, chloride

Answer 21

-electrolytes-ions-extremely important for normal cellular function
-water balance/ distribution, osmotic equilibrium (ions in cells), acid-base balance, intra/extracellular differentials
-dehydration/ hyponatremia (low electrolyte concentration from over hydration)
-sodium excess (+ hyponatremia) common
> high sodium increases calcium loss
> low potassium- not enough fruit/ veg- hypertension/ osteoporosis