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Vitamins&Minerals
fat soluble, water soluble vitamins. minerals
| Question | Answer |
|---|---|
| Vitamin A | F function: vision, cell development, immune function, bone and body growth, reproduction, healthy body linings and skin |
| Vitamin A | S Forms: Retinol, Retinal, Retinoic acid Sources: Preformed active (X): liver (A is stored in liver), enriched Vit a milk, *supplements , Beta-carotene: bright orange fruits and vegetables, dark green vegetables, not citrus fruits (not oranges) |
| Vitamin A | D -Early symptom: night blindness – Severe deficiency: total blindness – Dry, cracked skin – Eroded body linings – Decreased immune function |
| Vitamin A | T – Danger if Vitamin (X) taken in supplements – Hair loss – Stunted growth – Liver failure – Too much beta-carotene |
| Vitamin D | F – Promotes bone mineralization ( Makes calcium and phosphorus available to blood that bathes bones ) – Assists in immune function |
| Vitamin D | S – Skin can make Vitamin (X) when stimulated by sunlight (certain geographical areas don't get enough. For example. 37th parallel during Nov-Feb inadequate amounts) – Food sources egg yolks, salmon and tuna, enriched milk products |
| Vitamin D | D – Rickets in children (Bowed legs) – Osteomalacia (Soft, porous bones ,Fracture easily ) |
| Vitamin D | T – Most potentially toxic – Can cause diarrhea, headache, nausea – Can be deadly |
| Vitamin E | F – Fat-soluble antioxidant – Protects cell membranes in body tissues and blood – Participates in immune system |
| Vitamin E | S – Widespread in foods 20% oils, 20% fruits and vefetables, easily lot in frying |
| Vitamin E | D – Rare because Vitamin (X) is so widespread – Can occur if fat malabsorption is present |
| Vitamin E | T – Rare – May cause GI upset – Large doses may interfere with prescription meds |
| Vitamin K | F – Blood clotting (Doesn’t improve clotting in people with genetic blood disorders such as hemophilia ) – Bone formation |
| Vitamin K | S – Made by intestinal bacteria – Green, leafy vegetables – Cabbage |
| Vitamin K | D – Rarely seen – Infants given Vitamin K injection -prolonged antibiotic use (harm bacteria) |
| Vitamin K | T – Not common from food sources – May occur with supplements |
| Vitamins Water Soluble | B C • Dissolve in water • Easily absorbed and excreted • Not stored extensively in tissues • Seldom reach toxic levels |
| Vitamins Fat Soluble | A D E K • Dissolve in lipid • Require bile for absorption • Stored in tissues • May be toxic in excess |
| Thiamin (B1) | F – Energy metabolism (all cells) – Nerve processes depend on it |
| Thiamin (B1) | S – Breads, cereals are enriched with (X) – Sunflower seeds, watermelon, black beans are excellent sources |
| Thiamin (B1) | D – Beriberi (Loss of sensation in hands and feet , Muscular weakness , Abnormal heart action ) T – Water-soluble so not stored in body |
| Riboflavin (B2) | F – Energy metabolism – Helps release energy from CHO, Pro, Fat |
| Riboflavin (B2) | S – Milk – Green vegetables – Enriched and whole grain breads and cereals |
| Riboflavin (B2) | D – No one disease associated with it – Tongue, skin, eyes and digestive system may be affected Toxicity – No reported symptoms – Water-soluble – Body excretes excess in urine |
| Niacin (B3) | F – Used in energy metabolism along with thiamin and riboflavin |
| Niacin (B3) | S – Meat, poultry, fish – Whole grain and enriched grains |
| Niacin (B3) | D – Pellagra |
| Niacin (B3) | T – Nicotinic acid may lower lipid levels – Large doses can cause “niacin flush” |
| Biotin (B7) | F – Energy metabolism – coenzyme in CHO, fat and pro digestion |
| Biotin (B7) | D,T – No symptoms reported for either – A well-balanced diet will provide in sufficient amounts |
| Pantothenic Acid (B5) | F – Energy metabolism - stimulates growth |
| Pantothenic Acid (B5) | D,T – No symptoms reported for either – A well-balanced diet will provide in sufficient amounts |
| Vitamin B6 | F – Amino acid synthesis – Hemoglobin synthesis – Regulation of blood glucose (Assists in releasing stored glucose from glycogen ) |
| Vitamin B6 | S – Meats, fish, poultry – Potatoes – Bananas |
| Vitamin B6 | D – General symptoms • Weakness • Irritability • Insomnia • Weakened immune response |
| Vitamin B6 | T – Large doses can be dangerous (Stored in muscle ) – Can cause reversible neuropathies |
| Vitamin B12 | F – Enables folate to get into cells – Helps maintain sheath around nerve cells • Absorption depends on intrinsic factor |
| Vitamin B12 | S – Found almost exclusively in animal products (Eggs, milk, cheese, meats ) – Fortified products recommended for vegans |
| Vitamin B12 | D – Results from poor absorption not poor intake – Anemia – Paralysis of nerves and muscles Toxicity – No reported symptoms |
| Folate (B9) | F – Helps synthesize DNA needed for cell division in rapidly growing tissues • Most vulnerable to interactions with medications |
| Folate (B9) | S green, leafy vegetables cereals and grains now fortified w folic acid RDA Essential nutrient for women of child-bearing age |
| Folate (B9) | D impaired cell division (Neural Tube Defects apparent at birth) fernicious anemia suppressed immune function |
| Folate (B9) | T – High (X) can mask Vitamin B12 deficiency causing the nerve damage of B12 deficiency to continue |
| Vitamin C | F productions and maintenance of collagen enhances immune response (does not prevent colds) assists in iron absorption antioxidants (prevents oxidation of iron) |
| Vitamin C | S citrus fruits and juices, strawberries, potatoes, kiwi, tomatoes >10mg/day prevent scurvy recommendation higher for smokers (35mg higher due to more oxidants in body) |
| Vitamin C | D earliest signs: bleeding gums, tiny pinpoint bruises (due to collagen degradation) scurvy |
| Vitamin C | T large doses can cause toxic effects especially if taken with blood thinners nausea, abdominal cramps, diarrhea |
| 1 Retinol Activity Equivalent (RAE) | 1 microgram(ug) retinol 2ug supplemental BC 12ug dietary BC 24ug dietary carotenoids |
| Antioxidant Protection | stop chain reaction of oxidative radicals (OR)by giving an electron OR: take electrons from fatty acids, DNA, protein, cholesterol, form more radicals, initiating a chain reaction. Result: damage -> disease |
| Iron | F – Part of every living cell – Hemoglobin • Red blood cells • Carries oxygen from lungs to body tissues – Myoglobin • Muscle cells • Carries and stores oxygen for muscle contraction |
| Iron | S RDA – Higher for women due to menstrual losses – Higher for vegetarians (RDA x 1.8) – Heme (Animal) – Nonheme (mostly Plant flesh) Promoters/Inhibitors of Iron Absorption ^Vitamin C (for nonheme), MFP, v tannic acid, phytates, calcium |
| Iron | D • Diminished (X) stores • Transport (X) decreases • Hemoglobin production declines anemia – Symptoms • Pica |
| Iron | T Toxic amounts difficult to excrete – Acute poisoning is fatal |
| Zinc | F – Activates many enzymes – Vision – Immune function – Wound healing – Taste perception – Normal growth |
| Zinc | S Protein foods • Meats • Shellfish • Poultry Plant sources • Legumes • Not as well absorbed |
| Zinc | D – Growth retardation – Impaired immune response |
| Zinc | T – Supplements may cause toxicity symptoms (nausea, fever, muscle uncoordination) – May impair copper & iron absorption |
| Selenium | F Assists Vitamin E as antioxidant |
| Selenium | S – Widely distributed in foods • Meats and shellfish • Vegetables and grains grown in (X) rich soil |
| Selenium | D – Rare – Soil in US and Canada is rich in selenium |
| Selenium | T Possible especially if supplements taken hair loss, diarrhea, nerve adnormalities |
| Iodine | F synthesis of hormones released by thyroid • Hormones regulate – Metabolic rate – Body temperature – Reproduction – Growth – Nerve and muscle formation |
| Iodine | S plentiful in ocean • Seafood – (X) salt • Fast foods (no.) – Milk & yogurt ((X) grain fed to cattle) |
| Iodine | D Thyroid gland enlarges • Goiter – Weight gain – Sluggishness |
| Iodine | T Depression of thyroid activity |
| Copper | F – Helps form hemoglobin – Energy release |
| Copper | S – Organ meats, seafood, legumes, nuts and seeds |
| Copper | D – Rare – Microcytic Anemia (small RBC) – Excess zinc interferes with copper absorption |
| Copper | T – Supplements can cause toxicity diarrhea and vomiting |
| Chromium | F – Assists with carbohydrate metabolism |
| Chromium | S – Meats – Grains – Vegetable oils |
| Sodium, Potassium, Chloride | F – Nerve cell transmission – Vital to muscle contraction and heartbeat – maintain fluid volume and acid-base balance • Na and Cl extracellular • K intracellular |
| Sodium, Potassium, Chloride | S – Table salt (NaCl) • 40% of salt is Na • 20% intake from table salt – K found in less processed foods • Fruits, vegetables, milk, yogurt, meat – As food is more processed, Na levels increase and K levels decrease |
| Sodium, Potassium, Chloride | D (NOT DIET RELATED) – Occurs with prolonged vomiting and diarrhea • Causes death – Dehydration produces less severe losses • Muscle cramps • Loss of appetite • Mental confusion • Replace with normal foods |
| Sodium, Potassium, Chloride | T – Excess normally excreted – Salt-sensitive individuals may experience high blood pressure • Risk factors for sensitivity (^age, A.A. race) – CDRR for Na is 2300 mg – Excess in supplements may cause muscle weakness and vomiting |
| Magnesium | F – Over half found in bones (bone mineralization) – Holds calcium to tooth enamel – Necessary for release of energy – Muscle relaxation |
| Magnesium | S – Best sources are unprocessed foods – Legumes, nuts, seeds – Green, leafy vegetables |
| Magnesium | D – Rare in normal, healthy individuals – Found in alcohol abuse, prolonged vomiting or diarrhea -CNS can be affected |
| Magnesium | T – Not due to foods • UL based on synthetic forms -can occur w use of (X) containing laxatives -weakness, confusion, comma -potentially fatal |
| Calcium | F – Integral part of structure of bones and teeth – Calcium in blood • Nerve transmission • Muscle contraction • Blood clotting • Blood pressure regulation |
| Calcium | S – Milk and milk products – (X)-fortified foods – Canned salmon or sardines with bones – Broccoli, kale, turnip greens • Well absorbed (Fig. 8-22) – Spinach, Swiss Chard • Not well absorbed |
| Calcium | D – Osteoporosis – Peak bone building up until age 18 – Peak bone mass between 19-30 – Declines slightly until menopause when losses accelerate – Blood levels not affected by dietary calcium |
| Calcium | T – Interference with absorption of other (iron) minerals – Increased risk for kidney stone formation |
| Phosphorus | F – Part of bone and teeth structure – (X) Salts: Acid/base balance – Component of phospholipids – Energy metabolism (ATP) |
| Phosphorus | S – Milk and milk products – Animal protein foods such as meat, fish, poultry, eggs |
| Phosphorus | D – Rare |
| Phosphorus | T – Excess intakes may promote calcification of soft tissues ((X) acid in tissues) |
| Fluoride | F – Part of bones and teeth • Formation • Resistance to decay |
| Fluoride | S (X) drinking water – Bottled water depends – 75% of the state (IA) has public water that is fluoridated – Recent decrease in recommended levels in drinking water • 0.7mg/L (was 0.7- 1.2mg/L) |
| Fluoride | D – Increased risk of dental decay |
| Fluoride | T – Fluorosis (occurs only on developing teeth) • Discoloration of teeth – Too much (X) in drinking water – Toothpaste |
| What minerals do Grains provide? | enriched-iron, whole-iron and mg, Se if grown in Se soil |
| What minerals do Fruits provide? | K |
| What minerals do Vegetables provide? | K, Mg, Se if grown in Se soil |
| What minerals does Dairy provide? | Ca, P, K (milk and yogurt) |
| What minerals does Protein provide? | K, P, Zn, Fe, Cl, Mg Legumes: Mg, Fe, Zn |
| Calcium & phosphorus in milk inhibit iron absorption. May cause iron deficiency especially in young children – Strategies | iron rich snacks like bean dips and dried fruits limit milk to 3-4c per day |
| Oxalates and Phytates are common binders that can hinder calcium absorption. May be problematic for vegans – Strategies | include nonmilk Ca sources such as fortified food or almonds |
| Calcium fortification systems differ in bioavailability – Strategies | look for Ca citrate malate If liquid, shake container to distribute Ca fortification |
| Nonheme iron isn’t well absorbed – Strategies | Enhance absorption by including Vit C, MP, avoid coffee or tea |
| Iron supplements are less well absorbed – Strategies | use ferrous sulfate or iron chelate take on empty stomach to avoid interference don't take with coffee or milk |
| Exposure to oxygen destroys vitamins especially C and E -Strategies | cover cut fruits and vegetables store juices and oils in airtight containers |
| Water soluble vitamins leak out of woods when cooked or washed in water -Strategies | use cooking liquid in recipes steam vegetables over water cook vegetables in microwave wash fruits and vegetables before cutting |
| Vitamins degrade after fruits and vegetables harvested (enzymatic destruction) (photosynthesis- live off stores) -Strategies | keep fruits ad vegetables chilled (temperature effect) |
| many vitamins are destroyed by heat -Strategies | cook vegetables until tender. avoid overcooking eat raw fruits and vegetables daily |
| Light destroys some vitamins especially Riboflavin -Strategies | store milk and grains in opaque or cardboard containers, not glass |
| What vitamins do grains provide? | Thiamin, ribo, niacin, folic acid |
| What vitamins do vegetables provide? | folate, A (BC), C |
| What vitamins do fruits provide? | A (BC), C |
| What vitamins does dairy provide? | A, D, Ribo, B12 |
| What vitamins does protein provide? | Niacin, B6, B12 |
| What vitamins do fat&oilsprovide? | E |
| Inorganic/organic: vitamins and minerals | M inorganic V organic |
Created by:
kellyyrosse
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