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Human Nutrition > Vitamins & Minerals > Flashcards

Vitamins & Minerals Flashcards

1
Q

Key Vitamins (6 B vitamins - 11 Total)

A

Thiamin, Riboflavin, Niacin, Folate, Vitamin B6, Vitamin B12
(Water Soluble)

& vitamins A, C, D, E, K
(Fat Soluble)

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2
Q

Key Minerals (9 Total)

A

Electrolytes: sodium, potassium
Bone Health: calcium, phosphorus, magnesium
Trace Minerals: iron, zinc, iodine and fluoride

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3
Q

Thiamin (B1)

A

Sources: Whole Grains / Nuts and Seeds

Functions: Glucose and Energy Metabilism / neurotransmitter synthese and normal nerve function

Deficiency: Beriberi (‘I cannot’): weakness, apathy, irritability, confusion, nerve tingling, poor coordination, paralysis, heart changes.

Toxicity: None

  • Alchohol blocks thiamin absorption
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4
Q

Riboflavin (B2)

A

Sources: Whole Grains / Dark Green Veg

Functions: Coenzyme in Energy and lipid metabolism

Deficiency: Ariboflavinosis: Inflammation of mouth and tongue / cracks at corners of mouth

Toxicity: None

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5
Q

Niacin (B3)

A

Sources: Whole Grains / Legumes

Functions: Coenzyme in Energy Metabolism / Lipid Synthesis & Breakdown

Deficiency: Pellagra: (4 Ds) dermatitis, dementia, diarrhea, death.

Toxicity: Flush (nausea, rash, tingling extremities

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6
Q

Vitamin B6

A

Sources: Whole Grains / Legumes

Functions: Coenzyme in Protein and Amino Acid Metabolism / Neurotransmitter and hemoglobin synthesis

Deficiency: Neurological Symptoms / Headache, Convulsions.

Toxicity: Numbness / Nerve Damage

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7
Q

Folate / Folic Acid (B9)

A

Sources: Leafy Greens / Legumes

Functions: Coenzyme in DNA Synthesis / Amino Acid Metabolism

Deficiency: Poor Growth / Neural Tube defects (miscarriage or spinal bifida) / Macrocytic/Megaloblastic Anemia - red blood cells don’t divide or mature properly (The most obvious sign of folate deficiency in adults) = large, immature, non-functional red blood cells

Toxicity: Masks B12 Deficiency

  • Mandatory fortification of folate into enriched grains and cereals since 1998 in Canada, US
    –
    50% decrease in NT defects since then (Canada)
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8
Q

Vitamin B12

A

Sources: Dairy/ Meat

Functions: Coenzyme in folate and homocysteine metabolism / nerve function

Deficiency: Anemia / Nerve Damage

Toxicity: None

  • B12 is required to activate folate. Thus prevents macrocytic anemia
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9
Q

Vitamin C

A

Sources: Citrus Fruit / Broccoli

Functions: Coenzyme in Collagen (connective tissue) Synthesis / Antioxidant

Deficiency: Poor Wound Healing / Decreased Immune Function

Toxicity: GI Distress / Diarrhea

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10
Q

Vitamin A

A

Sources: Retinoids: liver, fish / Carotenoids: Carrots / Leafy Greens

Functions: Vision Health (cornea) / Cell Differentiation (can turn genes on/off)

Deficiency: Xerophthalmia: Night blindness (early stages) dry cornea, eye infections, can lead to blindness

Toxicity: Headaches, Vomiting, Liver Damage

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11
Q

Vitamin D

A

Sources: Egg Yolk / Synthesis from Sunlight

Functions: Absorption of calcium and phosphorus / Bone Maintenance

Deficiency: Rickets (Bones don’t calcify properly - bend/misshapen bones, soft bones) / Osteomalacia (weak bones - decreased bone mass, risk of fractures)

Toxicity: Growth Retardation

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12
Q

Vitamin E

A

Sources: Veg Oils / Leafy Greens

Functions: Antioxidant ? Protects Cell Membrane

Deficiency: Hemolytic Anemia (Broken Red Blood Cells - common in premature infants) / Nerve Damage

Toxicity: Inhibition of Vitamin K Activity

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13
Q

Vitamin K

A

Sources: Veg Oils / Leafy Greens

Functions: Synthesis of blood-clotting proteins & proteins in bones

Deficiency: Hemorrhage

Toxicity: Anemia / Brain Damage

  • Vit K is needed for the production of several clotting factors, that allow the blood to clump, so wounds can heal
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14
Q

Sodium (electrolyte)

A

Sources: Table Salt / Processed Food

Functions: Muscle Contractions / + extracellular ion / Fluid Balance

Deficiency: Muscle Cramps

Toxicity: High Blood Pressure

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15
Q

Potassium (electrolyte)

A

Sources: Fresh Fruit & Veg / Legumes

Functions: Muscle Contractions / + intracellular ion / Fluid Balance

Deficiency: Muscle Cramps

Toxicity: Abnormal Heartbeat

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16
Q

Calcium

A

Sources: Dairy / Leafy Greens

Functions: Bone and Teeth Structure / Heart & Muscle Contractions

Deficiency: Increased Risk of Osteoporosis

Toxicity: Kidney Stones

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17
Q

Phosphorus

A

Sources: Dairy / Baked Goods

Functions: Bone and Teeth Structure / membranes

Deficiency: Weakness / Bone Loss

Toxicity: Calcium (deficient) Resorption from Bone

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18
Q

Magnesium

A

Sources: Greens / Nuts & Seeds

Functions: Bone Structure / Nerve & Muscle Function

Deficiency: Weakness / Muscle Pain

Toxicity: Nausea / Vomiting

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19
Q

Iron

A

Sources: Leafy Greens / Legumes

Functions: Needed for immune function / Oxygen Transport [Part of Hemoglobin (which delivers oxygen to cells), Myoglobin (which holds oxygen in muscle) and proteins needed for ATP production]

Deficiency: Anemia / Weakness

Toxicity: liver failure

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20
Q

Zinc

A

Sources: Meat / Seafood

Functions: Regulates Protein Synthesis / Functions in growth, development, healing.

Deficiency: Rashes

/ Poor growth and skin development

Toxicity: Decreased Copper Absorption

/ Depressed Immune Function

21
Q

Iodine

A

Sources: Iodized Salt / Dairy

Functions: Synthesis of Thyroid hormones

Deficiency: Slower Metabolic Rate

Toxicity: Enlarged Thyroid

22
Q

Fluoride

A

Sources: Fluoridated Water / Toothpaste

Functions: Strengthens Tooth Enamel / Reduces acid production by bacteria in the mouth.

Deficiency: Risk of dental caries

Toxicity: Kidney Damage / Bone Abnormalities

23
Q

How much of vitamins can we absorb?

A

Approx 40-90% of vitamins in food absorbed

24
Q

Vitamins are organic therefore susceptible to destruction by:

A

HEAT, UV LIGHT or OXIDATION

25
Q

Prevent losses of Vitamins by:

A

Refrigeration of fruits and vegetables
Storing cut vegetables, fruits, and juice in airtight containers to reduce oxidation
Wash fruits and vegetables before cutting
Steam vegetables in small amounts of water, avoid over cooking

26
Q

The B Vitamins Function Primarily as:

A

Coenzymes
• Bind to enzymes to promote their activity
• Carry electrons, atoms, chemical groups

  1. An active Vitamin combined with a chemical group to form the functional coenzyme
  2. The Functional Coenzyme combines with the incomplete enzyme to form the active enzyme
  3. The Active Enzyme binds to one or more molecules and accelerates the chemical reaction to form one or more new molecules
  4. The new molecules are released, and the enzyme and coenzyme (vitamin) can be reused or separated.
27
Q

Vitamin B12/ Vitamin B6 Needed to:

A

Prevent Rise in Homocysteine Levels (HCL)

High levels of homocysteine in the blood is a risk factor for cardiovascular disease.
But consuming these B vitamins beyond recommended levels does not provide additional cardiovascular benefits

28
Q

Antioxidants

A

Protect against oxidative damage by free radicals - FR’s steal electrons, damage structure and function

  • Oxidative damage associated with cancer, diabetes, heart disease, possibly Alzheimer’s and Parkinson’s
29
Q

Vitamin D and Calcium Regulation

A

Calcium is an essential nutrient needed in many critical body processes
- Nerve conduction, heart/muscle contraction etc.

When levels drop, parathyroid hormone (PTH) is released, which activates vit D at kidney

Activated vitamin D, through its role in gene expression,:

  • Promotes Ca2+absorption at SI
  • Reduces Ca2+excretion at the kidneys
  • Mobilizes Ca2+from bone
30
Q

Vitamin D Activation

A

Whether from diet, sun-related synthesis, it is inactive until modified by liver and kidneys

Please note! You do not absorb vitamin D from the sun! When light energy from the sun hits the skin, it triggers the reaction that helps synthesize an inactive form of vitamin D from precursors.

31
Q

Dietary Supplements are Recommended For:

A

Dieters (<1600 kcal/day)

Vegans/ those that eliminate dairy (B12, vit D, Ca2+)

Infants and children (fluoride, vit D, iron)

Young Women/ pregnant women (400 μg of folate)

Older adults (B12, vit D)

Dark-skinned indvs (vit D)

Indvs with restricted diets (depends)

People taking certain medications (depends)

Smokers (Vit C, maybe E)

Alcohol users (B vitamins)

32
Q

Minerals (Key Points)

A

Inorganic elements found on the periodic table, throughout nature

> 20 essential minerals found in plants/animals

Present naturally in foods or added from soil, food processing

Major minerals: need >100 mg/d

Trace minerals: need <100 mg/d

33
Q

Mineral Bioavailability

A

Depends on the source (ex. soil quality of where plants are grown), what else is eaten at the same time, the preparation and the individual

In general, minerals are easier to absorb from animal products vs. plant products
–
Plants may contains oxalates, phytates, tannins and fibre that can bind minerals in GI tract and reduce absorption (next slide)

34
Q

Oxalates, Tannins and Phytates:

A

Compounds that Interfere with Mineral Absorption

Oxalates: - Calcium & Iron (Spinach, Rhubarb, Beet Greens, Chocolate)

Tannins: - Iron (Tea, Red Wine, Some Grains)

Phytates: - calcium, zonc, iron, magnesium (Whole Grains, Bran, Soy) * Broken down by yeast; bioavailability higher in foods with yeast.

35
Q

Some Minerals can Function as Cofactors, Activating Enzymes:

A

B vitamins can function as coenzymes, while minerals can function as cofactors. They both facilitate enzymatic activity by helping activate enzymes

  1. The Mineral cofactor combines with the incomplete enzyme
  2. The active enzyme binds to the molecules involved in the chemical reaction (compound A&B) and accelerates their transformation into final products (Product X&Y).
  3. The final product is released while the enzyme remains unchanged.
36
Q

The Electrolytes

A

Sodium, Potassium, Chloride

Charged ions (+ve/-ve) that are responsible for the electrical activity of the body

Sodium = main extracellular ion, potassium = main intracellular one

Also regulate fluid balance

Deficiency typically associated with excessive sweating, diarrhea, vomiting

37
Q

Electrolytes in Disease

A

Hypertension: ‘The Silent Killer’

aka High blood pressure

Most common health problem related to minerals

Can lead to atherosclerosis, heart attack, stroke, kidney disease, death

Affects 1/5 adult Canadians

15% of people with hypertension don’t know they have it!

Risk factors: genetic factors, age, (abdominal) obesity, physical inactivity, alcohol, stress, diet (next slide)

38
Q

DASH diet

A

dietary approaches to stop hypertension

Diets ↑ in salt (sodiumchloride) = ↑ risk

Diets ↑in K, Ca, Mg = ↓ risk

  • associated with a ↓ blood pressure
    –
    High in whole grains, fiber, F/V, low in fat, lean meats, limited fats and sweets
    –
    These results are exacerbated by low sodium intake
39
Q

Major Minerals in Bone Health:

A

Calcium, Phosphorus, Magnesium and Sulfur

40
Q

Bone Overview

A

Bone is composed of a protein matrix (i.e. Collagen) hardened by mineral deposits
–
Calcium and phosphorus form hydroxyapatite crystals, which mineralize bones and teeth
•
Bone is always remodelling: breaking down and building up
–
This process involves three cell types
•
Osteoclasts-bone breaking cells
•
Osteoblasts-bone building cells (immature bone cells)
–
Become osteocytes (mature bone cells) when incorporated into bone

41
Q

Bone Remodelling

A

When blood calcium is low, osteoclasts break down bone to release calcium

When blood calcium is high or adequate, the mineralization of bone is favoured

Until ≈ age 30, you have a limited time to build up bone mass! After that it declines for everyone
–
Esp. Women, esp. after menopause
•
due to drop in estrogen
•
Weight-bearing activity, calcium, vitamin D important to prevent

42
Q

Osteoporosis:

A

reduced bone mass

43
Q

Calcium Regulation

A

Drop in blood calcium levels= ↑parathyroid hormone release, which stimulates
–
Bone reabsorption: ↑osteoclast activity to release Ca2+ from bone
–
Reduced Ca2+ loss in urine at the kidneys
–
↑activity of Vitamin D
–
Increases Ca2+ absorption at kidneys
•
Increase in blood calcium levels = ↑ calcitonin release
–
Primarily works on bone to inhibit Ca2+release into blood

44
Q

Trace Minerals

A

iron, zinc, iodine and fluoride

45
Q

Iron Absorption and Bioavailability

A

Bioavailability depends on type of iron in food
•
Heme iron-part of hemo/myoglobin; in animal sources
–
More easily absorbed (2x that of non-heme iron)
•
Non-heme iron-found in plant sources
–
Harder to absorb
–
Absorption improved when eaten with sources of heme iron, vitamin C
•
Absorption decreased by fiber, phytates, tannins, oxalates
•
Vegetarians (especially female ones) are at increased risk for iron deficiency

46
Q

Iron Deficiency

A

Iron deficiency anemia (most common nutritional deficiency in the world) =late stage iron deficiency
–
Results in pale, small rbc’s; fatigue, weakness, headache

47
Q

Pica

A

Minerals are so critical to the function of the body, that deficiencies of certain minerals my trigger Pica, an appetite for non-nutritive substances such as dirt, clay or sand that may contain minerals within

48
Q

Copper deficiency

A

can also lead to iron-deficiency anemia because a copper-containing protein is required for iron absorption

49
Q

Selenium

A

Part of glutathione peroxidase;an antioxidant

Deficiency can lead to Keshan’s Disease (a heart disease), in areas where soil is low in selenium

Human Nutrition (4 decks)

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