Vitamins and Minerals1. What is a vitamin? What is a mineral?Vitamin- Organic compounds (contain carbon, many different structures from simple to complex); non-caloric, essential (lack of vitamin leads to deficiency—scurvy and vitamin C, exceptions to be synthesized in the body); Needed in small amountsMineral- Nutrients; inorganic (do not contain carbon, may contain an electrical charge); non-caloric; essential (lack of mineral for prolonged time leads to deficiency—iron deficiency anemia); stored well in body, can be toxic at high levels2. What two vitamins can the human body synthesize?Vitamin DSynthesized in the skinRequire sunlight and 7-dehydrocholesterolNiacinRequires tryptophanDepends on adequate protein status3. Compare and contrast fat soluble and water soluble vitamins.Fat soluble vitaminsVitamins A, D, E, and KAbsorbed like dietary fat (via lymph, requires bile)Can be stored in body fat and in liverGenerally have greater body stores than water-soluble vitaminsHigh likelihood of toxicity (A/D most toxic)Water soluble vitaminsThiamin, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Folate, Vitamin B12, Biotin, and Vitamin CTender Romance Never Fails with 6 or 12 Beautiful PearlsAbsorbed into the bloodstreamUsually excreted in urineGenerally have lower body stores than fat-soluble vitaminsLow likelihood of toxicity4. What are the steps in the development of a nutrient deficiency? At each step, how would one determine that the nutrient deficiency is occurring?Primary deficiency caused by inadequate intake or secondary deficiency caused by problem inside the body (Diet history, Medical history)Declining nutrient stores (Laboratory tests)Abnormal functioning inside the body (Laboratory tests)Physical signs and symptoms (Physical examination and anthropometric measures)5. Which groups are particularly at risk for nutrient deficiencies?Those growing or developingInfants, children, and teensPregnant and lactating womenThose with physiological changesElderlyHIV/AIDS patientsAlcoholics6. Why is it better to get nutrients from food rather than supplements? Are there any exceptions to this?Vitamins and minerals absorbed best from food (bioavailability)May not be used the same way by the body (moderators in foods?)Little risk of toxicity from foodOther beneficial compounds in food (fiber, phytochemicals)Potential dangers of dietary supplements, lack of regulationIf nutrients are not gotten then supplements can be sufficient7. What is bioavailability? What are some factors that impact the bioavailability of vitamins and minerals? Does food processing/cooking impact the bioavailability of nutrients?BioavailabilityThe amount of a nutrient in a food that is actually available for human useNot just the amount of a nutrient in a foodThe amount that is absorbed and usedSometimes nutrients are more available in fortified formsEx. FolateFactors Affecting BioavailabilityNon-nutritive components of foodFiber—Zinc, Calcium, CopperPhytate—ZincOxalic acid—CalciumChemical form of the mineralElemental versus complexedEx. Heme iron versus non-heme ironMineral-mineral interactionsZinc and ironCopper and zincVitamin-mineral interactionVitamin C and non-heme iron absorptionFood Processing and Nutrient Content of FoodSome vitamins/minerals break down when exposed to oxygen so the fresher the betterCooking method can impact the nutrient content of foodsGenerally, cooking for shorter times in little water will help to maintain nutrient content (steam, microwave)Water soluble less stable than fat soluble8. What are the sources and functions of all of the vitamins and minerals that were discussed?Hint: Use your homework assignment to study for this part.9. Why is Vitamin A important for proper vision (there are two ways)?Part of rhodopsin, a pigment within the cells of the retinaWhen light falls on the eye, vitamin A splits from rhodopsin, initiating a signal that conveys the sensation of sight to the brainVitamin A deficiency leads to night blindnessNeeded by epithelial tissue including the protective linings of the eyesLack of vitamin A makes eye more susceptible to drying and infection (cell differentiation)500000 of the world’s vitamin A-deprived children become blind each year10. What is an antioxidant? What nutrients can act as antioxidants? What are the health effects of consuming too few antioxidant nutrients? What is the mechanism of action of antioxidants? How can antioxidants help to prevent heart disease?Antioxidant- A substance that prevents free radicals from causing damage to body structures such as cells membranes and DNAAlso Vitamin C, beta carotene and other carotenoids, zinc, selenium and copper, phytochemcials11. What is the function of vitamin D? What factors can impact whether an individual makes enough Vitamin D in his/her skin? What will happen if someone does not make/consume enough Vitamin D?Regulates blood calcium and phosphorous levels, thereby maintaining bone integrity (osteomalacia, rickets)Stimulates maturation of cells, including immune cells that defend against diseaseActs on genes, affecting how cells grow, multiple, and specialize (cancer, multiple sclerosis)12. What is anemia? Deficiency of which three nutrients can result in anemia? How would one tell the difference between these types of anemia? Why is iron deficiency a problem worldwide?AnemiaInability to carry sufficient oxygen in bloodMost common cause is iron deficiency as iron is oxygen carrying component of hemoglobinCan also be caused by folate and B12Leads to tiredness, fatigue, inability to do workTesting bloodMajority source of iron worldwide is from plant which are not absorbed as wellWhat is the difference between heme and non‐heme iron in terms of sources and bioavailability? Why are women and children particularly susceptible to iron deficiency?Heme iron- complexed with a protein, this is the form of iron found in animal productsNon-heme iron- not complexed with a protein, this is the form of iron in plants products and supplements (also known as elemental iron)May not have as much meat consumed13. What are the functions of water in the body?60% body weightMedium for body’s traffic of nutrients and wasteCleansing agentTemperature regulationLubricant, cushion for jointMedium for chemical reactions in the body14. What is the most abundant mineral in the body?Calcium15. What is osteoporosis? How can it be prevented? Why is dietary calcium intake important? What are the functions
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