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Water soluble nutrients > Water Soluble Nutrients > Flashcards

Water Soluble Nutrients Flashcards

1
Q

Characteristics/features of vitamins, are they micronutrients or macronutrients? How many kcals do vitamins provide?

A

Vitamins are micronutrients

Do not provide energy (no kcals)

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2
Q

Where do water-soluble vitamins get absorbed?

A

The small intestine

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3
Q

Basic function of a coenzyme

A

Coenzymes are ions or small molecules that interact with enzymes, enabling the enzymes to function

Most b vitamins function as components of coenzymes

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4
Q

Water soluble vitamins can be destroyed by what during cooking/preparation?

A

Can be destroyed by exposure to heat, light, air, and alkaline substances

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5
Q

Best cooking techniques to preserve water soluble vitamins

A

Steaming, stir frying, and microwaving

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6
Q

Thiamin, riboflavin, niacin – common food sources and common functions

A

Functions:
Thiamin: coenzymes form participates in glycolysis and in the citric acid cycle
Riboflavin: coenzymes in citric acid cycle
Niacin (B3): acts as a coenzyme in glycolysis, citric acid cycle
*Releasing energy from energy-yielding nutrients

Food sources:
Meats
Whole, fortified, or enriched grains
Milk, cheese, beans, mushrooms, yogurt, etc..

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7
Q

Which nutrient may lower the risk for neural tube defects?

A

Folate

Mandatory fortification of refined grains since 1988:
Supplies 200 ug/d
Reduce neural tube defects by 1/4

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8
Q

Megaloblastic anemia may develop from ___ ?

A

Anemia: decreased oxygen carrying capacity of the blood (can be caused by many factors, iron deficiency or blood loss).

Deficiency of folate and/or Vit B12

Characterized by large, immature RBCs (red blood cells)

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9
Q

Which population would be at risk for B12 deficiency?

A

Older adults:
Affects 20% of older adults
causes= atrophic gastritis, impaired synthesis or function of R-protein, proteases, or intrinsic factor

Those with malabsorptive disorders:
Complex digestion absorption of Vit B12

Long Term vegan or vegetarian diet

Infant ingestion of breast milk from Vit B12 deficient mothers

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10
Q

B12 digestion, absorption, and storage is unique – know role of intrinsic factor, and for how long B12 can be stored

A

Unique:
Foods of animal origin are the only reliable source of vit B12
Only vitamin that contains a mineral (cobalt) as part of its structure

Intrinsic factor is a substance in gastric juice that enhances vitamin B-12 absorption (protein like compound produced by parietal cells in the stomach to enhance vitamin B-12 absorption)

*Liver can store enough B12 to last several years

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11
Q

What water-soluble vitamin helps with the formation of collagen?

A

Vitamin C

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12
Q

Releasing energy from energy-yielding nutrients

A

Thiamin (B1)

Riboflavin (B2)

Niacin (B3)

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13
Q

Amino Acid Metabolism

A

Thiamin (B1)

Folate

Vitamin B12 (cobalamin)

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14
Q

Neurotransmitter synthesis

A

Niacin (B3)

Vitamin B6 (pyridoxine)

Folate

Vitamin C

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15
Q

Thiamin (B1): Food sources

A

Pork, tuna

whole, fortified, enriched grains

milk, cheese, yogurt

dried beans (lentils, soybeans, black, navy)

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16
Q

Thiamin (B1): Function

A

Coenzyme form participates in glycolysis and in the citric acid cycle

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17
Q

Thiamin (B1): Deficiencies

A

Beriberi

Symptoms: extreme weakness, paralysis, and fatigue; brain and nervous
system are especially affected because of their reliance on glucose

At risk populations:
Alcoholics
Elderly
Malabsorptive conditions

Wernicke-Korsakoff Syndrome: degenerative brain disorder associated
with deficiency of thiamin (also known as cerebral Beriberi)

  • Related to alcohol abuse → decreased thiamin absorption, poor dietary intake, and increased thiamin excretion
  • Affects central nervous system
  • Symptoms: abnormal eye movements, staggering gait, distorted
    thought processes
18
Q

Riboflavin (B2): Food sources

A

Milk, yogurt, cheese, cottage cheese

Whole, fortified, or enriched grains

Eggs

Mushrooms

Beef liver, steak

19
Q

Riboflavin (B2): Functions

A

Coenzyme in Citric Acid Cycle

Fatty acid breakdown

Electron Transport Chain

Activates other B-vitamins

Antioxidant function by
synthesizing glutathione

20
Q

Riboflavin (B2): Deficiencies

A

Ariboflavinosis: primarily affects mouth, skin, and red blood cells

Symptoms: cracked tissue around the mouth; inflamed throat, tongue

Populations at risk:
* Alcoholics
* Malabsorptive disorders
* Poor diets

21
Q

Niacin (B3): Food sources

A

Meats (all types)

Whole, fortified, or enriched grains

Dried beans, nuts

Milk, cheese, yogurt

Coffee

Mushrooms

Salmon, Cod, Shrimp, Clams, Halibut

22
Q

Niacin (B3): Functions

A

Acts as a Coenzyme in:
* Glycolysis
* Citric Acid Cycle
* Pyruvate to Lactate
* Fatty acid synthesis
* Alcohol metabolism

23
Q

Niacin (B3): Deficiences

A

Pellagra

Symptoms:
4 D’s – diarrhea, dermatitis, dementia, death

24
Q

Niacin (B3): Toxicity

A

UL for niacin is 35 mg/day
Megadoses (>250 mg/day) are prescribed to:
* Reduce elevated LDL cholesterol levels
* Increase HDL cholesterol levels

Side effects:
* Flushing of skin, itching, painful tingling, GI tract upset, liver damage

25
Q

Vitamin B6 (pyridoxine): food sources

A

Meat (pork/beef) and poultry

Fish (Halibut, Herring)

Enriched, fortified cereals

Seeds: sesame and sunflower

Garbanzo beans

White potato

26
Q

Vitamin B6: functions

A

Involved in Transamination reactions/Amino Acid Metabolism

Involved in Synthesis of:
Heme - forms the protein hemoglobin, a compound that contains iron
Neurotransmitters – serotonin, dopamine and norepinephrine

27
Q

Vitamin B6: Toxicity

A

The UL for vitamin B‒6 is 100 mg/day

Megadoses occur from supplementation

Recommended to treat premenstrual syndrome (PMS) and morning sickness,
however, there is not enough evidence to support this use

Can cause peripheral neuropathy – severe sensory nerve damage

28
Q

Folate (folic acid): food sources

A

*Fortified or enriched grains

*Orange juice

Dried beans (kidney, pinto, black, lentils)

Broccoli, asparagus, artichokes, beets, avocado

*Dark green leafy vegetables (mustard & turnip greens, romaine
lettuce, spinach)

29
Q

Folate: functions

A

Amino acid metabolism

DNA synthesis & function

Red blood cell formation

Neurotransmitter synthesis

30
Q

Folate: deficiences

A

Factors lead to deficiency
* Low intake
* Malabsorption
* Increased requirements (pregnancy)
* Excessive excretion
* Use of certain medications

Associated with elevated blood levels of homocysteine
* Recognized risk factor for CVD

Neural Tube Defects
* Spina bifida – spinal cord or spinal fluid bulge through back

*recommended all women capable of becoming pregnant consume
400micrograms of folic acid daily from supplements or fortified foods

31
Q

Vitamin B12 (cyanocobalamin):

A

Unique:
Foods of animal origin are the only reliable source of vit B12
Only vitamin that contains a mineral (cobalt) as part of its structure

Intrinsic factor is a substance in gastric juice that enhances vitamin B-12 absorption (protein like compound produced by parietal cells in the stomach to enhance vitamin B-12 absorption)

*Liver can store enough B12 to last several years

32
Q

Vitamin B12: food sources

A

Meats (beef/pork/chicken)

Seafood(salmon/tuna/shrimp/oysters/crabs/clams)

Milk, cottage cheese, yogurt

Eggs

Fortified soymilk and cereals

Food sources: naturally present only in foods of animal origin
* Plants do not synthesize B12
* Synthesized by microorganisms, mainly bacteria
* Animals acquire B12 from soil ingested while eating and grazing
* Dietary vitamin B-12 is protein-bound

33
Q

Vitamin B12: functions

A

Coenzyme functions
* 1-carbon transfer reactions
* Amino acid metabolism
* Metabolize some fatty acids
* DNA regulation
* Red blood cell formation

  • Nerve function by maintaining the myelin sheath
    *
    Example: Folate and Vit B12 are needed for AA
    conversion of homocysteine to methionine →
34
Q

Yes or no: folate and vitamin b12 work together

A

In body cells
* Inactive folate is activated by the removal of the methyl group from the folate
compound by inactive Vit B12
* When Vitamin B12 acquires the methyl group, it becomes activated

Folate and B12 are closely linked=

a vitamin B12 coenzyme is required to recycle the folate
coenzyme needed for DNA synthesis, deficiencies can produce
identical signs and symptoms

35
Q

Vitamin B12: deficiencies

A

Pernicious anemia:
* Result of impaired B-12 absorption secondary to atrophic gastritis and lack of
intrinsic factor

Neurological changes

Elevated plasma homocysteine

Population at risk:
Older adults
* Affects 20% of older Americans
* Causes = atrophic gastritis, impaired synthesis or function of R-protein, proteases, or
intrinsic factor

Those with malabsorptive disorders
* Complex digestion and absorption of Vitamin B12

Long-term vegan or vegetarian diet

Infant ingestion of breast milk from vitamin B-12-deficient mothers

36
Q

Vitamin C: food sources

A

Citrus fruits

100% juices (cranberry/apple/orange)

Strawberries

Broccoli, cauliflower, kale, brussels sprouts

Green and red pepper

37
Q

Vitamin C: functions

A

Antioxidant

Donates electrons to inactivate free radicals and prevents them from
damaging lipids, DNA, and proteins

Regenerate the active form of Vit E

Collagen synthesis

*does not cure the common cold

38
Q

Vit C requirements

A

Minimum requirements: 10 mg/d
RDA:
* 90 mg/d for adult men
* 75 mg/d for adult women

Increased needs:
* Smokers (+35 mg/d)
* Oral contraceptives

39
Q

Vitamin C: Deficiency

A

Scurvy – deficiency disease of Vitamin C

First signs/symptoms appear about 20-40 days into a diet free of Vitamin C

Disrupts synthesis of collagen (major fibrous protein that holds
together the various structures of the body, it is very strong and elastic)

Without Vitamin C → collagen is weak and fragile

Symptoms: bleeding swollen gums and joints, impaired wound healing,
pinpoint hemorrhages of the skin →
(spots on the skin are caused by slight bleeding,
Person may experience poor wound healing,
all signs and symptoms of defective collagen synthesis)

40
Q

Vitamin C: toxicity

A

UL: 2000 mg/day

Consequences:
* Gastrointestinal effects (bloating, diarrhea)
* Kidney stone formation
* Excess iron absorption
* False readings on medical tests

Intakes >100 mg/d increase urinary excretion

Water soluble nutrients (1 decks)

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