NHM 101 1nd Edition Exam 3 Study GuideOutline of Last Lecture I. Fitness: physical activity and nutrients Outline of Current Lecture II. Study Guide for chapters 10-14Current LectureKnow 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 notedThese 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