NHM 101 1nd Edition Exam 3 Study Guide Outline of Last Lecture I Fitness physical activity and nutrients Outline of Current Lecture II Study Guide for chapters 10 14 Current Lecture Know the basic functions of all vitamins and minerals Know RDA AI and UL for vitamins and minerals that are underlined in the notes Know major food sources of all vitamins and minerals Know deficiency toxicity symptoms and diseases related with each vitamin and mineral Vitamins Thiamin Vitamin B1 Function Part of Coenzyme TPP Assists with energy metabolism Participates in conversion of pyruvate to Acetyl CoA RDA RDA Men 1 2 mg d RDA Women 1 1 mg d Most Americans meet or exceed Upper Limit No upper limit Food Sources Grains Pork products Deficiency Beriberi damage to nervous system heart and muscle weakness Alcohol impairs thiamin absorption and enhances excretion Toxicity None noted These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Riboflavin Vitamin B2 Function Part of coenzyme FMN and FAD Assist with energy metabolism Both FMN and FAD can accept and donate Hydrogen atoms RDA RDA Men 1 3 mg day RDA Women 1 1 mg day Most Americans meet or exceed Upper Limit None Food sources Milk and milk products Grains Green leafy vegetables Deficiency Causes inflammation of mouth eyes skin and GI tract Toxicity None noted Niacin Vitamin B3 Function Participation in actions of metabolism of glucose fat and alcohol Protects neurological degeneration RDA RDA for men 16 mg NE day RDA for women 14 mg NE day Upper Limit 35 mg day Food sources Meat poultry fish Grains Legumes Vegetables mushroom potatoes and tomatoes Deficiency Pellagra Four D s diarrhea dermatitis dementia death Toxicity Niacin Flush large dose of nicotinic acid Dilates capillaries and causes a tingling sensation Biotin Function Metabolism as a coenzyme in gluconeogenesis fatty acid synthesis and breakdown of amino acids and fatty acids Protects neurological degeneration AI AI 30 mcg day Upper Limit No UL Food sources Grains Soybeans Egg yolks Deficiency Deficiency unlikely High consumption of raw egg whites 2 dozen or more per day may cause deficiency Symptoms of deficiency depression lethargy red scaly rash hair loss Toxicity None noted Pantothenic Acid Function Part of Coenzyme A used in energy metabolism Synthesis of lipids neurotransmitters steroid hormones and hemoglobin AI AI 5 mg day Upper Limit No UL Food sources Meat poultry liver egg yolk Grains Vegetables potatoes tomatoes broccoli Deficiency Deficiency is rare Symptoms include Fatigue GI distress Neurological disturbances Toxicity None noted Vitamin B6 Function Coenzyme involved in amino acid and fatty acid metabolism Making non essential amino acids in the body Assists in making red blood cells Vitamin B6 is stored in the muscle RDA RDA 1 3 mg day Upper Limit UL 100 mg day Food sources Meat poultry fish Soy products Fortified cereals Legumes Noncitrus fruits Vegetables potatoes and other starchy vegetables Deficiency Results in diminished synthesis of key neurotransmitters and accumulation of abnormal compounds in the brain Symptoms depression and confusion Alcohol intake can destroy Vitamin B6 Low levels associated with cancers and CVD Toxicity None noted Folate Folic Acid or Folacin Function Coenzyme involved in metabolism Helps with conversion of Vit B12 to a coenzyme form Helps with synthesis of DNA for rapidly growing cells Adequate consumption in key during pregnancy Metabolism Excess folate is incorporated with bile and sent to gallbladder So it is excreted back into the GI tract to be reasbsorbed RDA RDA 400 mcg day Upper Limit UL 1000 mcg day Bioavailability Dietary Folate Equivalents DFE amount of folate available to body in each food source Folate from foods is 1 1 Folate from supplements or fortification is 1 7 Food sources Legumes Fruits Vegetables dark green leafy vegetables Fortified Grain Products Deficiency Replacement of RBC and GI tract fails Abnormal compounds accumulate in the brain Fortification as reduced deficiency Symptoms of deficiency Anemia and GI tract deterioration Neural tube defects Brain and spinal cord develop from the neural tube Spina bifida Folate supplementation in any woman of childbearing age Toxicity Folate toxicity can mask a vitamin B12 deficiency Vitamin B12 Function Closely related to folate as each depends on the other for activation Synthesis of aa methionine DNA and RNA Bone cell activity and metabolism Most Vitamin B12 is reabsorbed RDA RDA 2 4 mcg day Upper Limit None listed Food sources Milk Fish Other animal derived foods Fortified grains or soy products for vegans Deficiency Most likely due to inadequate absorption vs intake Symptoms Anemia and impairs cognition Toxicity None noted Choline essential nutrient Function Helps to make neurotransmitter and the phospholipid lecithin During pregnancy supports the development of the brain and spinal cord AI AI for men 550 mg day AI for women 425 mg day Upper Limit UL 3500 mg day Food sources Milk Eggs peanuts Deficiency None noted Toxicity None noted Vitamin C Function Antioxidant substance that significantly decreases the adverse effects of free radicals by donating an electron or two Free radicals are an unstable molecule Protects tissues from oxidative stress May play an important role in preventing disease Serves as a cofactor to form collagen Enhances iron absorption in the small intestine Some studies show no benefit to preventing common RDA RDA for men 90 mg day RDA for women 75 mg day Smokers 35 mg day Upper Limit UL 2000 mg day Food sources Fruits citrus fruits strawberries Vegetables broccoli Deficiency Scurvy Symptoms Bleeding gums Pinpoint hemmorhages Muscles degenerate Skin rashes Wounds fail to heal Teeth fall out due to weakening cartilage Toxicity GI distress Diarrhea Vitamin A Function Regulate the expression of genes Vision Maintains a clear cornea Conversion of light energy into nerve impulses at the retina Part of protein synthesis and cell differentiation to maintain the health of epithelial cells and skin Vitamin A protects skin from sun damage Support reproduction and regulate growth Participates in sperm development Supports fetal growth Beta carotene acts as an antioxidant RDA RDA for men 900 mcg day RDA for women 700 mcg day Upper Limit UL 3000 mcg day Food sources Milk and milk products Eggs Liver Beta carotene Dark green leafy vegetables Deep orange fruits and