BIOD 121 Portage module 4

essential vitamins 13 vitamins that animal cells need but can't synthesize found in both plant and animal sources vitamins produced by the body vitamin K and biotin (gut flora) vitamin D (skin) vitamin A (from beta carotene) niacin (tryptophan) 00:02 01:33 two criteria for vitamins 1. must be consumed in the diet to maintain health. 2. symptoms of deficiency occur in its absence enrichment adding nutrients back that have been lost to processing fortification adding nutrient not naturally present in a food Fat soluble vitamins Vitamins A, D, E, K stored in liver and adipose tissue excess consumption could lead to toxic levels two forms of vitamin a 1. Preformed Vitamin A (retinol/retinal), found in foods and animal products: liver, fish, fish oils, fortified milk, yogurt, and eggs 2. Provitamin A or Carotene, the pigment in yellow, orange, and deep green fruits or vegetables vitamin A functions Vision skin and epithelial health growth, development, reproduction disease prevention two forms of vitamin D D2 (ergocalciferol, synthetic) and D3 (cholecalciferol) produced skin liver kidney fatty fish, fortified cereal, eggs, butter, fortified milk, and yogurt vitamin D functions regulation of calcium levels and bone metabolism immune system, skin development, muscle health, and blood pressure control vitamin A deficiency Night blindness, xeropthalmia, dry skin, growth failure toxicity 3000mcg/day increased hip fracture, liver toxicity, and fetal malformations vitamin D deficiency rickets, osteomalacia increased risk of infections, cancers, autoimmune disease, and cardiovascular disease 00:02 01:33 Upgrade to remove ads Only $35.99/year vitamin E function antioxidant that protects erythrocytes and membranes from damage in the body (alpha-tocopherol) or in plants (gamma-tocopherol) oils, cereals, eggs, margarines, whole grains, and nuts. vitamin E deficiency Rare, can occur if fat malabsorption is present cellular breakdown and hemolysis toxicity 1000mg/day may interfere with blood clotting action of Vitamin K vitamin K function blood clotting, bone formation oils, plants, fish and meats, green leafy vegetables, green beans, soybean and canola oils, and liver synthesize small amts in GI tracts (except infants) 80mcg deficiency and toxicity both rare water soluble vitamins B vitamins and vitamin C likelihood of toxicity is minimal unless consumed in extremely large quantities (supplements) B vitamins coenzymes involved in converting the energy in carbohydrate, fat, and protein into ATP thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate, and vitamin B-12 bioavailability amount of a vitamin that is absorbed and available to the body thiamin (B1) coenzyme for carbohydrates, promotes glucose metabolism pork, legumes, milk, orange juice, organ meats, and whole and enriched grain Thiamin deficiency Beriberi: weakness, loss of appetite, irritability, poor arm and leg coordination, an enlarged heart, and severe edema (where white rice is common) Riboflavin (B2) coenzyme for energy metabolism that requires oxygen vitamin and mineral metabolism very sensitive to light * enriched grains, meat, eggs, and milk products Riboflavin deficiency ariboflavinosis (rare) glossitis (inflammation of the tongue), cheilosis (cracks around the mouth), sun sensitivity, and confusion niacin (B3) nicotinic acid or nicotinamide release of energy from carbohydrates, proteins, and fats make 50% req'd niacin from tryptophan, an amino acid. * Meat, enriched breakfast cereals, poultry, fish, nuts, and peanuts niacin deficiency pellagra: dermatitis, diarrhea, dementia, death (4Ds) excess niacin: flushing Pantothenic Acid (B5) component of coenzyme A or CoA important in fatty acid production * chicken, pork, fish, egg yolks, yogurt, legumes, avocados, and sweet potatoes B-6 3 chemical forms-pyroxidine key role in protein and amino acid metabolism; enables cells to make nonessential amino acids by removing the nitrogen group important for the synthesis of white and red blood cells and for neurotransmitter synthesis pyroxidine deficiency microcytic hypochromic anemia: small, oxygen-deficient red blood cells CNS disturbance, seizures Biotin (B7) aids in the production of glucose and fatty acids, DNA synthesis, and amino acid metabolism * cauliflower, liver, peanuts, cheese, and egg yolks (uncooked whites contain avidin which prevents absorption) Folate (B9) DNA synthesis and cell division as well as metabolizing amino acids and homocysteine * meats, fish, eggs, and milk Folate deficiency megaloblastic anemia (large, undivided cells) prenatal neural tube defects, spina bifida 400 mcg/day of folate during childbearing years older adults: depression, mental confusion, poor growth, diarrhea, and altered nerve function upper limit 1000mcg Vitamin B12 convert the folate coenzyme to the active form needed for DNA synthesis homocysteine metabolism maintaining the myelin sheaths that insulate neurons * meat, organ meats, eggs, and milk Vitamin B12 deficiency caused by poor absorption (rather than intake) Intrinsic factor is a protein-like compound produced in the stomach to increase B-12 absorption megaloblastic anemia, pernicious anemia (weakness, back pain, and tingling, nerve damage) vitamin C ascorbic acid collagen synthesis, antioxidant properties, iron absorption, and immune function * citrus fruits, strawberries, potatoes, broccoli, ready-to-eat cereals, and fortified drinks water soluble ions sodium, potassium, chloride, phosphate, magnesium, and calcium recommended fluid intake 11 c women, 15 c men 9/13 from fluids alone hormones control fluid antidiuretic hormone (ADH) - released by the pituitary gland and signals the kidney to conserve water. aldosterone - released from the adrenal glands signaling the kidneys to retain sodium (and water) major minerals sodium, potassium, chloride, calcium, phosphorus, magnesium need 100mg+ daily trace minerals iron, iodide, zinc, selenium, copper, fluoride, chromium, manganese, and molybdenum needed in miniscule amounts (100mg) oxalic acid found in leafy green plants, can decrease mineral absorption bioavailability affected by mineral source fiber-mineral ixn (phytic acid) mineral-mineral ixn (calcium and iron BAD) vitamin-mineral ixn (vit C and iron GOOD) sodium fluid balance and nerve impulse transmission 2300mg (or even 1500) most Americans consume , high BP DASH (Dietary Approach to Stop Hypertension) naturally decreases sodium consumption and lowers high blood pressure: fruits, vegetables, whole grains, and low-fat dairy potassium fluid control operating inside the cells, nerve impulse transmission, and muscle contractions RDA 3500mg, most get 2-3000 deficiency: muscle cramps, confusion, and cardiac arrhythmias * fruits, vegetables, whole grains, and low-fat dairy products chloride extracellular fluid control, immune function, and as a component of HCl fruits and veg, largest source is table salt typically overconsumed - high BP calcium teeth and bone structure, blood clotting, nerve impulse transmission, and muscle contraction absorbed in the upper small intestine and is dependent on the acidic environment in the GI tract and vitamin D for absorption controlled by calcitriol, PTH, and calcitonin * calcium, dark green leafy vegetables, tofu, bones from salmon and sardines, and fortified foods mg RDA enhance calcium absorption parathyroid hormone (PTH), the presence of glucose and lactose in the diet, infancy, and pregnancy decrease calcium absorption Large amounts of phytic acid in grains, excess amounts of phosphorus in the diet, vitamin D deficiency, diarrhea, and old age phosphorus located in bone (85%) and food sources component of ATP, DNA, RNA, and phospholipids RDA 1000, deficiency rare, highly bioavailable magnesium component in the production of ATP, DNA, and RNA, enzymatic reactions deficiency: heartbeats, weakness, muscle pain, and seizures * plant and animal products heme iron the iron in foods that is bound to the hemoglobin and myoglobin proteins; found only in meat, fish, and poultry. absorbed efficiently nonheme iron dietary iron not associated with hemoglobin; the iron of plants and other sources inhibits iron intake fiber, pica, zinc anemia dietary intake of iron falls, the body converts the stored iron in hemoglobin for use pale skin, poor temperature regulation, fatigue, and loss of appetite infants, preschoolers, teenagers (rapid growth); pregnancy; vegetarians bleeding ulcers, colon cancer, or hemorrhoids can cause loss of iron Hemochromatosis hereditary disorder with an excessive buildup of iron deposits in the body zinc DNA synthesis, as a cofactor for enzymes, wound healing, bone and sexual organ maturation, prevention of cell oxidation, and growth 90% in muscle, bone animal sources best, then whole grains, peanuts, legumes, and fortified breakfast cereals zinc deficiency acne-like rash, diarrhea, hair loss, and a reduced sense of taste (hypogeusia) and smell (hyposmia), impaired sexual development, delayed growth, learning disabilities iodide promote growth and development, to regulate metabolism, and for thyroid hormone synthesis goiter: enlargment of thyroid cretinism: Stunted growth and poor mental development in fetus * saltwater fish, seafood, dairy, and grain products. copper cofactor for antioxidants, connective tissue proteins, blood clotting, and immune functions absorbed in stomach/small int deficiency rare: low white cell count, poor growth, bone loss, and anemia. * liver, seafood, legumes, nuts, dried fruits, cocoa, and whole grains fluoride bacterial activity in the mouth and prevents tooth decay Excess amount of fluoride can cause mottling, the presence of white or yellow spots on the teeth. Chromium enhances the transport of glucose across cells by aiding insulin function low chromium may lead to T2D, high chol/triglycerides * egg yolks, nuts, organ, and other meats.