1
Q
structure of vitamins and minerals
A
vitamins or organic individual units
minerals are inorganic individual units
2
Q
Function
A
both do not yield energy, but can assist enzymes to release energy
- vitamins can be broken down, minerals can’t
3
Q
Food contents
A
vitamins: micrograms (ug) to milligrams
minerals: micrograms to grams
4
Q
bioavailability
A
includes the amount in food, amount absorbed & used by body
Factors:
- efficiency of digestion, time of travel
- nutrient status
- food preparation method
- source of nutrient
- other foods present
5
Q
precursors
A
- available for foods in a inactive form
- precursors of provitamin
- converted to the active form in the body
- ex. Vit A,D
6
Q
solubility
A
water-soluble: B vitamins, vit C
fat soluble: vit A,D,E,and K
7
Q
vitamins destroyed
A
heat, UV and florescent light, oxygen
- veggies in fridge and closed container
- cook veggies for as little time with as little water as possible to keep nutrients
8
Q
toxicity
A
more doesnt equal better
- tolerable upper intake levels
- not all have an UL, does not mean they are not harmful if consumed in excess
9
Q
Nutrient interactions
A
- presence or absence can influence absorption, metabolism and excretion
1. folate naturally occurs as polyglumate
2. in intestine, digestion breaks down glutamates off and adds methyl group. folate is absorbed and brought to cells
3. in cells, folate is trapped in its inactive form
4. to activate folate, vit B12 removed and keep methyl groups which activated B12
5. both folate coenzyme and the vit B12 coenzyme are now active and availible for RNA synthesis
10
Q
Nutrients for energy metabolism
A
- B vitamins
- thiamin
- riboflavin
- niacin
- biotin
- plantothenic acid
- vit B6
- folate
- Vit B12
11
Q
B vitamins act as coenzymes
A
- vits and minerals aid enzymes in releasing energy from macronutrients
- b vitamins form part of coenzymes
12
Q
food sources for B vits
A
veggies and fruits - folate grain products - thiamin - riboflavin - niacin - folate Milk and Alt. - riboflavinn - B12 Meat and alt - thiamin - niacin - vit B6 and B12
13
Q
Minerals for energy metabolism
A
sulphur
iodine
manganese
chromium
14
Q
the B vitamins
A
- individually and collectively play a major role in metabolism
- work together and often mask each others deficiency
- water-soluble
- do not contain energy, but w/o them - no energy
- various minerals also contribute to human metabolism
15
Q
Antioxidant nutrients: overview
A
- protect cells from oxidative damage
- vitamins quench free radicals
- minerals act as cofactors for enzymes
- oxidation is part of normal metabolism
- unpaired electrons = free radical
- antioxidants neutralize free radicals
16
Q
Antioxidant vitamins
A
A, E & C
17
Q
Vitamin A and Beta-carotene
A
can overconsume vit A, which is toxic
cannot overconsume beta-carotene, but it can turn your skin orange
- 3 diff forms for vit a
conversion to retinoic acid is permanent
18
Q
Sources of Vit A and beta-carotene
A
animal sources are riches - liver, fish, oil. dairy products, eggs Plant - dark leafy greens - yellow or deep orange veggies/fruits
19
Q
Vit E as an antioxidant
A
fat soluble
- tocopherals
- primary defende against free radicals
- prevents the from producing more free radicals
- cell membranes and other lipids
reduces risk of cardiovascular disease
4 diff forms: alpha,beta,gamma,delta
primary function: prevent damage of lipids and cell membranes and prevent oxidation of LDL
20
Q
Sources of Vit E
A
main source: polyunsaturated plant oils
- leafy green vegetables
- wheat germ
- liver
- egg yolks
- nuts and seeds
21
Q
Vit C: roles in body
A
antioxidant - loses electrons easily - gives electrons up to stop free-radical damage - enhances iron absorption cofactor for collagen - facilitates the binding of collagen fibres stress - adrenal glands secrete vit C
22
Q
Sources of Vit C
A
fruits and veggies
- citrus fruits
- red bell pepper
- guava
- kiwi
- broccoli
23
Q
Vitamins A, E and C and selenium
A
protect cell membranes, lipoproteins, DNA and RNA and proteins
- Vit E and selenium are involved with gluathione peroxidase
- E protects A from oxidation, also important for A absorption
- C regenerated E after it has donated an electron
24
Q
Vit A and beta-carotene summary
A
- visions, maitenence of cornea, epithelial cells, mucous membranes, skin, bone and tooth growth, immunity
- retinol: milk and milk products
- beta-carotene: dark green leafy and deep orange
25
Selenium
Part of an enzyme that defends against oxidation; regulated by thyroid hormones
- seafoods, organ meats, other meats, whole grains, veggies and fruits
26
What are bones made of?
```
65% mineral cystals
- strength and structural support
35% collagen
- flexibility
bone mineral density = bone strength
```
27
types of bone tissues
cortical bones
- very dense; part of outer walls of larger bones and main tissue of small bones
trabecular bone
- lacy architecture; responses readily to hormones
28
Bones made of pt 2
phosphorus and calcium
- bone mineral density is measured with DEXA
- bone mineral density is more so trabecular bone
- what responds to hormones to remove or deposit calcium on top of the bone
- lets bones be lighter and spongy
- the denser = the stronger
29
Osteoperosis
low bone density
osteoclasts and osteoblasts
- cortical bone is on the outside, very hard sense portion of bone.
-mainly on long bones, if all bones were made this way they would be way to heavy
30
how do bones grow
genetically programmed to grow in length
- conception to teen years
- stops at ~14 years (girl) 17 (boys)
- bone mineral density accrues at the same time into young adulthood
31
bone remodelling
osteoclast and osteoblast activity
- occurs over a lifetime
- osteoclast>osteoblast activity as we age
- bone is constantly growing and breaking down
- controlled by osteoclasts
- progressive bone loss as we age
32
Calcium deficiency
active growth plate: birth-20 yrs
peak bone mass: 12-40
final phase: 30+
33
calcium roles in body
```
most abundant mineral in body (99%)
- forms a matrix on collagen
gives strength and rigidity
- remodelling occurs continuously
1% in body fluids
- extracellular and intracellular compartments
```
34
Phosphorous
- 2nd in abundance in body
- phosphate
- combined with calcium = hydroxyputite
- strength in bones
- rarely deficient
- no toxicity effects known
35
Calcium recommendations
- dairy products
- calcium in other foods
- tofu, nuts, seeds, oysters, fish w small bones
36
Vit D
in skin + UV light from sun -> pre vit D + heat from body
| from diet: vit D2, D3
37
Vit K
```
blood clottin
bone health (metabolizes osteocalcin and binds calcium to bone)
```
38
Vit D recommendations and sources
recommended: assume no vit D from sun. RDA 600iu/day
- sun exposure to 5-10 min 3x a week, skin cancer
- few natural food sources
39
Iron roles in the body
```
2 ionic state
- ferrous iron -reduced
- ferric iron - oxidized
Roles: oxidation-reduction reactions
- electron carriers in the ETC
- part of hemoglobin and myoglobin
- carry oxygen in blood and muscle
```
40
Iron absorption
iron in food: mucosal cells in the intestinal store excess iron in mucosal ferritin
- if body doesn't need iron it isn't absorbed & its secreted. Iron absorbing reducing
- mucosal ferritin released iron to mucosal transferrin, which hands off iron to another
41
Heme vs. Non-Heme iron
non-heme - 90% of our iron, absorbed at 17%
Heme - 10% absorbed at 25%
foods from animals: heme, also contain non-heme
all of the iron in plants derived from plants is non-heme
42
Factors that affect iron absorption
enhancers: meat factor, vitamin C
inhibitors: phytates (whole grains, nuts/seeds), vegetable proteins, calcium, polyphenols,
43
Iron deficiency
```
most common nutrient deficiency worldwide
- vulnerable stages of life
- growing and preggos
Blood losses
- Gi disorders
- menstration
- blood donation
```
44
Iron recommendations
```
choose iron-rich foods
take advantage or iron-enhancing foods
RDA:
men- 8mg/day women: 18mg/d
vegetarians: 1.8x the iron, lower bioavailability of plant-based
```
45
Niacin in your pre workout
- niacin flush - tingling feeling
- also used to lower LDL and increase HDL
- be careful if: liver disease, diabetes, ulcers q
46
Neural tube defects
neural tube develops during early pregnancy
- folate required for proper formation
- brain & spinal cord developed from this
- CNS disorders and death
- folic acids supplement should be taken prior to conception
47
Vit A toxicity
hypervitaminosis A
- increased bone tumour
- altered fat-soluble vitamin metabolism
48
Vit C deficiency
scurvy: inadequate collagen synthesis - hemorrhage
- muscle degeneration, including heart
- rough, brown, scaly skin
- wounds don't heal
- bones soften, become malformed and painful
- anemia and hysterics
49
Vit D deficiency
factors contributing to deficiency
- dark skin, breastfeeding, lack of sunlight, not consuming fortified milk
- calcium deficiency
- bones fail to calcify properly, stunted growth and bowed legs
KIN146
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