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chapter 10 and 11 continued  (WATER SOLUBLE VITAMINS)

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chapter 10 and 11 continued  (WATER SOLUBLE VITAMINS)

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Choline
-Essential in some life stages and health conditions
Functions
-Intertwined with functions of folate and vit B12
-Forms of neurotransmitter, acetylcholine
-part of phospholipids in cell membranes
Choline deficiency
-fat accumulates in liver
Al=550 mg/d
Excessive intake
-Only thru supplementation
-Fishy body odor
Vitamin C (Ascorbic Acid)

Functions

-Acts as coenzyme in biological reactions
-Aids in hormone production
-Involved in collagen synthesis
-Is an antioxidant?

Deficiency

-Scurvy (collagen)

At risk:
-Alcoholics & drug addicted
-Elderly eating few f and v
-People exposed to cigarette smoke
MINERALS
-micronutrients
(major and trace)

Essential

Inorganic

Basic Elements

Required in small amounts

sodium, zinc, chloride..

classified based on daily requirements

-Major (macro)minerals:>or=100 mg/d
-Trace(micro)minerals: <100 mg/d
-Ultratrace minerals (reallll small)

Major: Sodium, Potassium, Chloride, Magnesium, Phosphorus, Sulfure (100 mg/d or more)

Trace: Iron, Zinc, Copper, Manganese, Iodine, Selenium, Chromium, Fluoride (less than 100 mg/d)

Ultratrace: Molybdenum, Arsenic, Boron, Nickel, Silicon, Vanadium (too little)

Calcium is most abundant major mineral

Functions
-Diverse functions

Absorption of Minerals
Small (and large) intestine
-Electrolytes in large

For some, absorption may increase when needs are high
or decrease when needs are low

Bioavailability: micronutrients is in an issue can human body get this into cells?
-Interactions with vitamins and other minerals can decrease BV
-Binding by plant chemicals (Phytic acid-Phytate)
(Oxalic acid-Oxalate)
(Polyphenols)
-Gastric acidity effects the  minerals

Transport and Storage of Minerals

Transported in blood

-Free
-Bound to proteins

Capacity for storage varies widely

-Bones and teeth
-Liver
-Bone marrow
Excretion of Minerals
-Urine
-Bile (feces)

Mineral Toxicity

Food vs. Supplements

minerals with similar molecular weight and electrical charge compete with each other for absorption (good to have a balance of micronutrients)

Potential for contamination of dietary supplements

Mineral Status

Severe mineral deficiencies are uncommon

most common deficiencies

-Iron
-Zinc
-Iodine

Marginal deficiencies are a concern

-Calcium
-Potassium
-Magnesium

Excessive sodium intake-public health concern

Sources of Minerals

Tap water

-"Hard" water contains calcium and magnesium
-"Soft" water contains sodium

Agricultural factors

-Genetic variations
-Feed composition
-Soil composition

Whole grains (more minerals than processed)

Fortified foods (add nutrients over what was naturally found ex: iron or calcium)

Food processing and preparation

Minerals with Structural Roles in the Body

Bone formation and maintenance

-Calcium
-Magnesium
-Phosphorus

Part of body proteins

-Sulfur

Calcium (Ca)

Most abundant mineral in the body

-99% in bone and teeth
-1% in body cells and fluid

Functions

-Strengthening bone and teeth

-blood clotting
-Hormone secretion
-Muscle contraction
-Nerve transmission

Keeping Calcium Levels in Check
-Blood calcium must be controlled
-3 major organs
(Bone, Small Intestine, Kidney)

3 Hormones

-Vitamin D (increase calcium absorption)
-Parathyroid hormone (embedded in thyroid) (when Ca gets too low)
-Calcitonin (when Ca gets too high)

Bones continuously renew through turnover in process called:
-Bone remodeling (some cells break down bone and others rebuild it)

Calcium in Foods

Dairy Products

-RDA=1,000 mg
-My plate= 2-3 servings of milk-900 mg

Many Leafy Greens

Fortified foods

Canned Fish (bones)

Some tofu; corn tortillas; almonds; sesame seeds

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Vitamin A Toxicity
Bone/muscle pain, fractures
Headaches
hairloss
skin changes
-excessive dryness
-Orange color-carotenoids only

Vitamin D: The Sunshine Vitamin
called: cholecalciferol (D3)
ergocalciferol (D2)

-Steroid hormone
-Activated in liver and kidneys
-80-100% can be provided by sun exposure

Functions
Calcium metabolism and bone health
-helps intestine absorb calcium and phosphorus
-Deposits calcium in bones
Role in cell development
-immune function and cancer prevention

Vitamin D sources
Few naturally occurring sources
-Fish (sardines, salmon, tilapia)
-Eggs
-Irradiated mushrooms

Fortified foods
Nutrient has been added
-Vitamin D fortified milk
-Fortified breakfast cereals
-sunlight

Vitamin D deficiency
Rickets: in children
-bowed legs
-Curved spine

Osteomalacia: in adults
"soft bones"
-bones lose minerals and become porous

Risk: breastfed infants, those w/ darker skin pigment, milk avoiders, elderly, those w/minimal sun exposure

Vitamin D Toxicity
-Excessive sun exposure does not cause vitamin D toxicity

Vitamin E functions
-antioxidant
protects unsaturated fats from oxidation
fights "free radicals"
free radicals: active compounds created from (cigarette smoke, UV light, etc)
Improves vitamin A absorption

Sources of Vitamin E
-Plant oils and products made from plant oils
-Green leafy vegtables
-Nuts and seeds
-Fortified breakfast cereals

Vitamin E Deficiency and Toxicity
Deficiency
-Rare, except in premature infants
-breakdown of cell membranes
-Hemolytic anemia
-nerve degeneration

Vitamin K
Coenzymes in
Blood clotting (coagulation)
-Activates proteins
Bone formation
-Active proteins

Sources
vegetables, spinach, greens, brussels sprouts, broccoli, asparagus
-bacteria in colon

Deficiency
-Hemorrhage
-Fractures
Most at risk:
-fat malabsorportion problems
-taking antibiotics long term
-infants

Water-Soluble Vitamins
-Organic compounds
Include
-Eight B vitamins
-Vitamin C
-Choline
Dissolve in water
most circulate freely in blood
small amount necessary for good health

B vitamins
-Coenzymes in energy metabolism
-"complex"
-B1-B12 (8 Vitamins)

Food Manufactures Fortify or Enriched flour with some B vitamins

Enriched
-adding back nutrients that were lost in processing

Fortified
-adding nutrients in amounts over and above what is naturally in the food

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Micronutrients

Needed in small amounts
Essential organic compounds
Do not provide energy

Function as coenzymes: B vitamin and Vitamin K
-Fat soluble: A, D, E and K
-Water soluble: B vitamins, C vitamins, Choline

Why are vitamins essential?

-cannot make in body or in adequate amounts
-must be supplied in diet or can produce deficiency symptoms
(exceptions D, K, niacin and biotin)

Vitamins are needed in the diet in small amounts, where can you find how much you need of each vitamin?

-Dietary Reference Intakes (DRI's)

The EAR, RDA, and UL represent the average, adequate, and upper limit amounts for micronutrients and are part of the DRI's

-TRUE

Functions of Vitamins

-Participate in energy-yielding reactions
-Contribute to many functions in the body:
B-12= energy metabolism
Blood formation
bone health
protein metabolism
antioxidant defences

Vitamins-Characteristics

Solubility:

-Determines absorption and transportation processes
-Affects where stored and risk for toxicity
-Bioavailability: degree at which substance or nutrients is absorbed into a living system or is made available at the site of physiological activity
(fat-soluble and water soluble)

Vitamins- sources and storage
-plant and animal foods in diet
-supplements

-fat-soluble vitamins (except vitamin K) are stored in body- not readily excreted
-Water-soluble vitamins (except vitamins B6 and B12) are not stored- readily excreted via urine

Vitamins- Deficiency
vitamin is lacking in diet and body stores are depleted, leading to a loss of function
CAUSES
-Inadequate intake: calorie restriction
-Decreased absorption: poor digestion
-Decreased utilization in cells: Deficiency in other nutrients
-Increased requirements: growth, pregnancy
-Increased breakdown: Prescription drugs
-Increased losses and excretion: Increased urinary excretion, blood loss

Vitamins- Toxicity
-Excessive intake may cause damage to body

Fat- soluble vitamins can accumulate in body and cause toxic effects (3X RDA for vitamins A)

Water-soluble vitamins are toxic only in very large amounts
(15-100XRDA)
-Most likely from supplementation

Properties of Fat-Soluble Vitamins
-Small amounts necessary for good health

-Absorbed in small intestine

-Following absorption they leave small intestion in chylomicron

-Often present in fatty portion of foods

-Stored In tissue; toxicity can occur when consumed in excess amounts

-Dissolves in lipid

A, D, E, K

Absorption of Fat-Soluble Vitamins (A, D, E, K)
-Absorbed along with dietary fat

-Transported with fat through the bloodstream inside lipoprotein

-40-90% are absorbed

-Fat malabsorption (diseases or weight loss drug orlistat: prevents fat from being absorbed ) may cause deficiency

Vitamin A
-Found in several forms in food

Retinoids: In foods of animal origin

Carotenoids (pigments) in vegetables, can be converted into vitamin A

Vitamin A functions
Promotes vision (night vision)

Promotes growth development

prevents drying of the skin and eyes
-Xerophlthamia ("dry eyes")

Immune function and infection resistance

Cardiovascular disease prevention?
Cancer Prevention?

Plant forms of Vitamin A are antioxidants
-Carotenoids

Acne Medication (Vit A derivaties)

Vitamin A Reccomendations
measured in Retinol Activity
Equivalents
(RAE)
-Minimal amounts
-Vit A is stored in liver

Vitamin A Sources
Animal:
-Liver
Fish Liver Oil
Eggs
Fortified milk/yogurt

Plant:
Yellow-orange veggies (beta-carotene)
dark green leafy veggies (lutein and Zeaxanthin)
Tomatoes

Vitamin A Deficiency
-leading cause of preventable blindness
-#1 deficiency worldwide

Vitamin A Toxicity
-Highly toxic;
-UL for adults is 3,000
-Enlarged liver
-Fetal malformations and spontaneous absortions