How are vitamins like minerals? How are vitamins different from minerals?
they both are micronutrients that found in food, required for health and needed in milligram or microgram amounts, they regulate body functions, help drive cell processes, play a structural role in the body / they differ in vitamins are bonded elements an
What are the three most common individual elements in vitamins?
carbon, hydrogen, and oxygen
What are the general functions of vitamins?
regulate body functions and help drive cell processes
Do vitamins or minerals contain energy?
no
Are vitamins organic? Are minerals organic?
yes / no
How are vitamins classified?
by their solubility in water
Which vitamins are fat soluble? Water soluble?
Fat Soluble Vitamins: A, D, E and K ... AND ...
Water Soluble Vitamins Thiamin (B-1), Riboflavin (B-2), Niacin (B-3), B-6, B-12, Folate, Pantothenic Acid,
Biotin
In general, how do fat soluble vitamins differ from water soluble vitamins?
a fat soluble-vitamin, since these can be stored in our body fat (adipose tissue) and in our liver for many
months, or even years. However, since we have rapid turnover of body fluids, most water-soluble
vitamins must be replenished more often to prevent
Which vitamins can be made by the body? How? Which vitamin can be made by bacteria in the G.I tract and absorbed by the body?
vitamin D (made when skin is exposed to sunlight), b3 (made from the amino acid tryptophan , K / vitamin K
What are the forms of Vitamin A in food and in the body? Which form is found in plants? Which form is found in animals? Which compounds represent the active forms and which is the precursor form that can be converted to Vitamin A in the body? Which form i
the actual preformed vitamin A (retinol, retinal and
retinoic acid) that is already in the active form and the precursor called beta-carotene that we find in
plant foods (it can be toxic when too much is consumed)
What are the roles of vitamin A in the body? How does vitamin A influence immunity? night blindness? overall health of the eye?
it is essential for cell division and differentiation (especially in the
epithelial cells (cells lining the body's surfaces, both inside and out) and the goblet cells (one-celled
glands that secrete mucous); It is also essential for both night vision and
What are the possible consequences of not getting enough Vitamin A? Getting too much active (preformed) vitamin A?
blindness / dizziness, nausea, headaches, coma, and even death
What does it mean to say that vitamin A (or any other compound) regulates gene expression?
A prolonged vitamin A insufficiency will lead to permanent blindness, which is
called xerophthalmia. This is because a lack of vitamin A prevents the expression of genes for proteins
that normally trigger immature cells to differentiate into healthy epith
How are minerals classified?
Minerals are classified as major or macrominerals and trace elements based on the typical amount
found in or needed by the body
What are some general functions of minerals?
blood health
(iron), bone health (calcium, phosphorus, magnesium), and fluid balance and nerve transmission
(sodium and potassium)
What is the unique role of iodine in health? What happens if an adult does not get enough iodine? What can happen to children born to women who were iodine deficient during their pregnancy? What are the sources of iodine in our diet? What is the UN doing
Iodine is needed for the production of hormones made by the thyroid gland that regulate metabolism, body temperature,
growth, etc / their thyroid will enlarge (goiter) / the child will be born physically and mentally retarded / foods from or near the ocea
What happens if you don't eat enough of an essential vitamin or mineral? Be able to identify the stages of a nutrient deficiency.
If your diet was completely devoid
of an essential nutrient (one that cannot be made in enough quantity by the body) or you could not
absorb it for some reason, you would eventually die. 1) inadequate intake 2) decreased stores and tissue levels 3) altere
Name and describe the deficiency disease for vitamin C, iodine?
scurvy, goiter
What is the difference between a primary deficiency and a secondary deficiency?
primary is an insufficient intake while secondary deficiency is a lack of absorption
Bernard had a blood test and found out that he is deficient in Vitamin B-12? He cannot understand how this can be the case since he eats a lot of meat and other foods rich in Vitamin B-12. What do you tell him to explain this situation?
Bernard must have a secondary deficiency. He eats a suffificent amount so there must be an issue where he cannot absorb vitamin b12.
Bioavailability is mostly an issue with which groups of nutrients?
macronutrients
What are some factors that influence bioavailability? Be familiar with the examples given for each factor identified.
Solubility: Vitamins that are fat-soluble require fat in the diet for absorption; Bonding with other compounds: Micronutrients can often readily bind to larger compounds. In some cases, this can INCREASE absorption and in some cases it can DECREASE absorp
What happens when there is a deficiency of zinc in the body? What factors led to the zinc deficiencies seen in the Middle East in the 1960's?
it was determined that people were
eating marginal amounts of zinc and a lot of unrefined grains with phytates and fiber.
The phytates and fiber were binding the small amount of zinc people were consuming
and preventing its absorption. The combination of
How can you improve the absorption of non-heme (elemental) iron?
by consuming vitamin C with it
Categorize the following meals from most absorbable iron to least absorbable iron: 1) peanut butter sandwich 2) rib-eye steak with baked potatoes 3) chick pea and rice salad with diced apricots and tomatoes.
2, 3, 1
Why might a high consumption of one mineral cause you to develop a deficiency disease for another mineral?
vitamins influence the absorbion of mineral unlike a mineral-mineral interaction ... for example involves vitamin D and calcium.
Vitamin D is important in calcium absorption as it enhances gene expression for a protein that
transports calcium into the bod
If a person eats no animal products, which of the following nutrients might be most likely to drop in the diet: iron, zinc, folate, thiamin, B-12, calcium, Vitamin E?
iron, folate, b12,
Which micronutrients are required to extract the energy from glucose, fatty acids and amino acids?
b vitamins, iron, and copper
How do these micronutrients influence energy metabolism?
the role of the B vitamins is to help activate the enzymes that are needed to make these reactions occur. For this reason, the B vitamins are called coenzymes (substances that activate enzymes)
Describe the composition of bone. What are the major minerals in bone? What else is in bone?
Cortical bone (dense bone) provides the exterior shell of a bone and the shaft of a long bone. In contrast, trabecular bone (spongy bone) is the web-like structure of calcium and phosphorus crystals. / calcium and phosphorus / protein matrix
Compare and contrast the two different types of bone.
cortical bone is dense and stronger than the spongey trabecular bone
What are the three compounds that regulate blood calcium? What are the three ways that the body responds to low blood calcium? High blood calcium?
parathyroid hormone, calcitonin, activated vitamin D / The absorption of calcium from the GI tract is increased OR The amount of calcium excreted by the kidneys is reduced OR The activity of osteoclasts is increased. (Remember that osteoclasts break down
How does vitamin D influences calcium absorption. In other words, you should be able to answer the following: Where is vitamin D activated in the body? Where does it have its influence on calcium absorption? What is calbindin? How does vitamin D influence
Vitamin D influences gene expression by "turning on" the gene for a certain protein in intestinal tract cells......a protein that will pick up calcium and shuttle it across the intestinal tract cell and into the blood. This protein is called calbindin or
Why do we classify vitamin D as a vitamin and a hormone?
because vitamin D is a hormone or in other words a compound that is produced in one place in the body and has a regulatory function in a different location AND a vitamin because it is necessary for bodily functions
Describe osteomalacia and rickets? A deficiency of which nutrient is usually the cause of these two disorders?
characterized by very soft bones that have lost their mineral-based rigidity (osteomalacia - adults / rickets - children) / vitamin D
What is osteoporosis? How does it differ physiologically from osteomalacia? Compare and contrast osteoporosis and osteomalacia.
a reduction of bone mass in older adults whose bones become porous and fragile / its causes are multifactorial (it is not a deficiency disease for a certain nutrient) and it involves a loss of both mineral and protein matrix over time. In other words, giv
At approximately what age do individuals reach peak bone mass?
early adulthood
When in the lifecycle do individuals lay down more bone than they lose? When do they lose more bone than they lay down? What cells are involved in bone building and bone breakdown and what do they do?
early 20s to 30 / 35-45 / osteoblast cells help form new bone and osteoclast cells help break bone down
When in one's life is it most important to consume adequate calcium for maximizing bone density?
childhood to early adulthood
How do the following things influence a person's risk of developing osteoporosis: age, body weight, ethnicity, gender, exercise, calcium intake, menopause, estrogen production or intake?
as age and body weight increase, the risk increases; exercise can prevent it; asa calcium intake increases, risk decreases; if you are female you are more likely to get it; ...?
What steps can a person take to avoid or delay the development of osteoporosis?
diet, exercise, taking supplements of calcium and vitamin D, and limiting smoking and alcohol / it can also be prevented by being treated with drugs that prevent bone resorption
Where do we find vitamin D in the diet? Where do we find calcium in the diet?
animal products / in all food groups but mostly in the protein and dairy food groups
What factors might influence how much vitamin D a person makes from the sun?
sunscreen, winter months, darker pigmented skin, and old age
What will happen if a person consumes a diet completely devoid of vitamin D?
rickets or osteomalacia
Why might elderly individuals be at particular risk for vitamin D deficiency?
needed for bone health because Vitamin D reduces chronic disease risk
What are the four major components of blood?
plasma, erythrocytes, platelets, and leukocytes
What is the purpose of red blood cells?
it transports gases and nutrients to the various organs
What is the role of folate in red blood cell health? What is the role of vitamin B-12? Describe what happens to the red blood cell when a person is deficient in folate or vitamin B-12. What is this condition called?
they assist in energy metabolism; folate in DNA synthesis makes it particularly important in tissues where are rapidly dividing such as bone marrow (where red blood cells are made); b12 can be made into coenzymes / macrocytic anemia - a reduction in the b
Is there a specific concern regarding the overconsumption of folate? If so, what is it?
no
In addition to macrocytic anemia, what are some other negative effects of a deficiency of folate? vitamin B-12?
folate - anencephaly, spina bifida / b12 - atrophic gastritis
What is the role of iron in red blood cell health? Describe what happens to the red blood cell when a person is deficient in iron. What is this condition called? What are the symptoms?
iron is an essential part of the protein hemoglobin / microcytic anemia - the cells of the bone marrow cannot make adequate hemoglobin and the resulting red blood cells are small and pale / fatigue, weakness, headache, decreased work capacity, inability t
What is hemochromatosis?
people with this disorder are extremely efficient at absorbing dietary
iron, and this will cause them to accumulate and store dangerously high levels in their liver and other tissues
Which two micronutrients are important for blood clotting? What is their role in this process? Why would you not be likely to see a problem with blood clotting if dietary intake of the mineral involved in blood clotting dropped below normal?
vitamin K and calcium / there is a cascade of chemical reactions that occur to allow blood clots to form / because your blood would be thinner and would be less likely to clot
What are two sources of vitamin K? calcium?
dark leafy greens and can be produced by bacteria in the gut / milk and raw tofu
What is a free radical? What is an antioxidant?
an atom or molecule with one or more unpaired electrons / compounds that neutralize free radicals
What are some sources of free radicals in the body (endogenous)? in the environment (exogenous)?
endogenous - metabolism, they are the products of energy from macronutrients, immune system, immune cells / exogenous - tobacco, pollutants, organic solvents, ultraviolet light rays, radioactive emissions
Why are we concerned about free radicals?
cancer, heart disease, aging, cataracts, and macular degeneration
What does an antioxidant do?
they neutralize free radicals
What are some nutrients that have antioxidant functions in the body?
Minerals: zinc, copper and manganese (as part of the enzyme superoxide dismutase); selenium (as part of the enzyme glutathione peroxidase)
Minerals perform their role as antioxidants as part of what larger compounds?
enzymes
Does research show that taking antioxidants in supplement form is advantageous?
there is no clear deficiency disorder if a person does not consume them
Have there been any negative repercussions from taking supplements of antioxidants?
no
What is cancer?
uncontrolled cell growth due to damaged DNA
Identify the ten recommendations for cancer prevention that were part of the American Institute for Cancer Research Second Expert Report.
keeping weight within a healthy range, being physically active for at least 30 minutes a day (and sitting less), avoiding high calorie foods and sugary drinks, eating more plant foods, eating less animal foods, avoid alcoholic drinks, eat less salt, avoid
How is blood pressure measured?
Systolic pressure (top number) affects the arterial pressure caused by the contraction of the left ventricle of the heart. Diastolic pressure (bottom number) reflects the arterial pressure when the heart is between beats.
What is a normal blood pressure? What constitutes pre-hypertension? hypertension?
Less than 120/80 / 120/80-139/89
What are some non-dietary factors that increase the risk of hypertension?
age, insulin resistance or diabetes, atherosclerosis, ethnicity, family history or genetics, inactivity, and obesity
What are some dietary factors that increase the risk of hypertension?
high sodium intake; low intakes of potassium, magnesium, calcium; excess kcalorie intake leading to obesity; and high intakes of alcohol
Where does the majority of the sodium in our diets come from?
processed foods
Describe the diet in the DASH study. What were the findings of this study? Was this a well controlled study? Defend you answer.
intervention study / the needed to be run across different centers so the meals were prepared for the subjects to make sure they eat according to their control or experimental group / findings: help reduce blood pressure given the fact that higher intakes