So I've learned alot throughout this unit about where vitamins and minerals come from in our diets, how to maximize how your body uses vitamins and minerals, and what happens when you get too much or not enough vitamins and minerals in your diet.....here's my study guide....hope you enjoy....
VitaminsThere are 2 main types....Fat soluble (that dissolve in lipids) and Water soluble (that dissolve in water).
The Fat soluble Vitamins are---Vitamin A, D, E and K
The Water soluble Vitamins are--B Vitamins (Thiamin, Riboflavin, Niacin, Biotin, and Pantothenic Acid, B6, and B12), Folate and Vitamin C
Thiamin, Riboflavin and Niacin can be found in breads, cereals, rice and pasta.
Folate, and Vitamins A &C are found in fruits and veggies.
Vitamins A & D, Riboflavin, and B12 are found in dairy.
Niacin, B6 and B12 are found in proteins (i.e. meat, fish, poultry, beans and peas)
Vitamin E is found in fats and oils.
There are a few problems when it comes to retaining vitamins and they occur during food preparation-- Exposure to oxygen destroy Vitamins C & E (so it's important to store fruits and veggies in air tight containers), and is also why vitamins degrade in fruits and veggies after harvesting (so it's important to keep chilled and eat in season). Water also is a major problem when it comes to retaining vitamin content in your foods--especially water soluble vitams (they can leak out when foods are cooked/washed in water-- so wash before cutting, steam them instead of boiling). Heat also destroys vitamins so don't over cook your foods! Light destroys vitamins too (which is why milk and grains should be stored in opaque containers not glass!!)
Vitamin A: is important in vision, cell development, immune function, bone and body growth, reproduction, and maintaining healthy body linings. It comes in the form of Retinol, Retinal, and Retinoic acid. It can be found in sources such as Preformed active A (in liver, and vitamin A enriched milk), and Beta Carotene (bright orange and deep green veggies like carrots, sweet potatoes, pumpkin, broccoli, spinach, kale, and romaine lettuce). If you don't get enough you may develop night blindness which way turn into total blindness if a severe deficiency should occur. Also with deficiency of Vitamin A comes dry cracked skin, eroded body linings, and decreased immune function. A toxicity of Vitamin A occurs mostly when taking supplements, and the upper limit is reached from preformed active A. If there is too much Vitamin A in your diet however you could experience hair loss, stunted gorwth, and liver failure; however most only experience too much beta carotene which is seeen in the yellowing/discoloration of the skin (caused by the water soluble properities of beta carotene)
Vitamin D: is known as the "Sunshine Vitamin"-- it promotes bone mineralization and makes calcium available to your blood. (it's important for Vitamin D and Calcium to work together to promote bone health). Vitamin D also assists in immune function. It is when your skin is stimulated by the sun that Vitamin D is made available to your body. (This is especially an issue for states like Iowa that don't get exposed to enough sunlight during winter months---which is why it is important to supplement with diet rich in Vitamin D.) Vitamin D can be found in food sources such as egg yolks, liver, and enriched milk. A deficiency in Vitamin D in children can cause Rickets---and in adults Osteomalacia (soft porous bones that fracture easily). A toxicity occurs when Vitamin D is consumed at 5x the RDA and can be deadly.
Vitamin E: is an antioxidant. It protects cell membranes in body tissues and blood and participates in the immune system functions. (It is important to realize that antioxidants prevent free radicals, but an excess of antioxidants encourage the growth of free radicals---there have been recent studies seen in antioxidant supplements that increase the risk for prostate cancer in men). Vitamin E is wide spread in food (veggies and fruits) and therefore a deficiency is rare. If too much Vitamin E is in your diet it may cause GI upset and may interfere with prescription meds.
Vitamin K: is important for blood clotting and bone formation, and is made by bacteria in the digestive system. It can be found in green leafy veggies and cabbage. Deficiency of Vitamin K is rarely seen in adults, but children can be vulnerable due to a lack of bacteria in their intestinal tract (which is why infants are often given Vitamin K injections).
B Vitamins: are super important for energy metabolism. They are found in whole grains, breads, cereals, and enriched grains.
Folate: helps synthesize DNA needed for cell division in rapidly growing tissues, and is an essential nutrient for women of child-bearing age. Folate comes in green leafy veggies, cereals and grains (which are fortified to reduce a deficiency linked to spinal bifida). Deficiencies of Folate can cause anemia, suppressed immune function, and neural tube defects. High folate levels can mask vitamin B12 deficiencies causing nerve damage of B12 deficiency to continue.
Vitamin C: is important for production and maintenance of collagen. It enhances immune response and assists in iron absorption. Vitamin C (like Vitamin E) is an antioxidant. It is found in citrus fruits and juices, tomatoes, potatoes, strawberries, and Kiwi. 10mg per day is recommended to prevent Scurvy. There is a higher recommendation of 35 mg for smokers. Large doses of Vitamin C can cause cramping, nausea, and diarrhea, but because it is a water soluble vitamin a healthy individual would merely excrete excess in your urine.
Minerals
Iron: is a part of every living cell. Hemoglobin (found in red blood cells) carry oxygen from lungs to body tissues, and Myoglobin (found in muscle cells) carry and store oxygen for muscle contraction--depend on iorn. The RDA for iron is higher for women due to menstrual losses. There are 2 categories of sources for iron: heme (higher quality and better absorbed...found in animal flesh), and nonheme (plant and animal flesh. These two categories are best absorbed when paired together....for example meat, fish, or poultry paired with non heme source. Vitamin C, MFP, and tanic acid enhance absorption, and pyrates (grains) and calcium inhibit absorption of iron. There are 2 types of deficiencies: an iron deficiency (diminished iron stores where transport of iron decreases and hemoglobin production declines), and iron deficiency anemia. Toxic amounts of iron are difficult for your body to excrete and acute poisoning is fatal (which is why iron supplements for kids is very bad).
Selenium: assists Vitamin E as an antioxidant (meaning it has a sparing effect on vitamin E-- which means you use selenium first) It is found in meats and shellfish, vegetables and grains grown in selenium rich soil (which is why maintaining minerals in the soil is important!). A deficiency in the US is rare b/c of the soil being rich in selenium.
Iodine: plays a primary role in the synthesis of hormones released by the thyroid gland. Thyroid hormones regulate metabolic rate, body temp, reproduction, growth, and nerve and muscle formation. Iodine is plentiful in seafood, iodized salt and milk. A Goiter (or enlarged Thyroid) is common with Iodine deficiency. and a toxicity of Iodine can result in a depression of the thyroid gland.
Magnesium: is found in bones and is important for bone mineralization (bone building supplements are high in magnesium), necessary for release of energy, muscle relaxation, and holds calcium to tooth enamel (oral health). The best sources for Magnesium are unprocessed foods, legumes, nuts, seeds, green leafy veggies, and some dairy. A deficiency can be found in alcohol abuse and individuals with prolonged diarrhea and vomiting and results in effects of the central nervous system. A toxicity can occur with use of magnesium containing laxitives.
Calcium: plays an integral part of the structure of bones and teeth. Calcium is also found in your blood and plays an important role in nerve transmission, muscle contraction, blood clotting, and blood pressure regulation. If calcium in your blood is insufficient, then your body will draw calcium from your bones. Calcium can be found in milk, and milk products, calcium fortified foods (like soy), canned salmon/sardines *with bones*, broccoli, kale, turnip greens (which are well absorbed) and spinach (which is not well absorbed). A deficiency of Calcium causes osteoporosis, especially in post menopausal women. The upper limit for calcium is higher for adolescents and lower for adults but an excess is not generally toxic.
Phosphorus: part of bone and teeth structure and also plays a role in acid/base balance (component of phospholipids---think electrolytes). Sources for phosphorus include milk and milk products, animal proteins, and eggs. It is also found in carbonated beverages but can be hazardous (soda w/o milk takes calcium away from bones especially in children). Excess intakes may promote calcium losses in urine (meaning calcium is not being absorbed which negatively affects bone health).
Fluoride: is importaint in bone and oral health. Sources of fluoride can be found in fluoridated drinking water (most public drinking water...not found in well water). There has recently been a decline in flouride in drinking water though due to other sources (like toothpaste and mouthwash) adding flouride to their products. A deficiency leads to increased risk of dental decay; and a toxicity is called Fluorosis (a discoloration of the teeth) which occurs in developing teeth and is caused by too much fluoride in drinking water and toothpaste.
Copper: is a trace mineral that helps form hemoglobin and collagen and aids in energy release. It is found in protein foods, organ meats, legumes, nuts, and seeds. Excess zinc interferes with copper absorption and can cause a deficience that disturbs growth and metabolism.
Zinc: is used with proteins for enzymes (similar to vitamin a in function and similar to iorn in sources). Zinc is essential for vision, immune function, wound healing, taste perception, and normal growth. It can be found in protein sources where it is best absorbed and plant sources that aren't well absorbed. A deficiency of Zinc can cause growth retardation, digestive function, diarrhea, and impaired immune response. A toxicity of Zinc is not caused from food sources but can impair copper absorption.
Chrominum: is another trace mineral and it assists with carbohydrate metabolism and may decrease the risk of diabetes.
Sodium, Potassium, and Chloride: are electrolytes and are used to maintain fluid volume and acid/base balance. (sodium and chloride inside cells, potassium outside cells). These minerals are also vital to muscle contraction and heart beat. Sodium is found in table salt and processed foods, potassium is found in unprocessed foods. -- (as food is processed, sodium increases and potassium decreases). Electrolyte abnormalities are seen in eating disorders and thus a deficience of these minerals occurs with prolonged vomiting and diarrhea and can cause death. Dehydration produces severe loss of elecrtolytes. Excess electrolytes are excreted normially if active. Salt sensitive individuals however experience high blood pressure.
Bioavailabilty is an issue that is associated with the absorption of minerals.
*Calcium and phosphorous in milk inhibit iron absorption (may cause deficiency in kids--milk anemia)
--use iron rich snacks (beans and dried fruits) and limit milk to 3-4 cups a day
*Phytates and oxalates also hinder calcium absorption (which is a problem for vegans due to diets high in fiver and heavy in grains)
---include non milk calcium sources (like almonds) or fortified foods in your diet
So there you have it folks...a mini review of all that I have to study for this test....also included is Fitness Nutrition, and all about Water! I should probably get on all that........Test Thursday----cross your fingers!!!!
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