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NUTR 120 > Micronutrients: Vitamins and Minerals > Flashcards

Micronutrients: Vitamins and Minerals Flashcards

1
Q

There Is A Range Between RDA And UL Where ___ Intake Is.

A

Optimal/safe

-any over (toxicity) or under (deficiency) this range has subtle and cumulative effects on health

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2
Q

Vitamins (13)

A

water soluble: B1, B2, Niacin, Pantothenic acid, B6, Folate, B12, Biotin, C
fat soluble: A, D, E, K

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3
Q

All White Flour Products Are Fortified With ____.

A

B1, B2, Niacin, Folate, Iron

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4
Q

Vitamin Basic Characteristics (5)

A
  • complex organic structures
  • needed in small quantities
  • essential (exc vit D if by equator)
  • act as coenzymes/catalysts except the fat soluble
  • when removed from diet, causes deficiency cured by adding it back in diet
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5
Q

Fat Soluble Vitamins Stored In ____.

A

liver – except for E and K

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6
Q

Water Soluble Vitamins Are Considered Non-_____.

A

Non-toxic, they are less toxic since they’re not stores except for B12 (liver) so any excess is excreted in urine

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7
Q

Vitamin B1 Basics

A

THIAMIN

  • discovered first in early 1900s
  • needed as coenzyme for enzymes involved in energy production from glucose – pyruvate dehydrogenase complex (TPP, TDP) needs B1 to convert pyruvate to acetyl CoA
  • LOW RDA
  • fortified in white flour
  • found high in pork, lentils, trout and grains obvi
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8
Q

Vitamin B1 Deficiency

A

“Beriberi” – no energy, leads to muscle weakness, nerve changes (tingling and numbness), depression, limb coordination is affected

  • still occurs where refined grains are eaten lots (Philippines) and not fortified
  • only concern in western world with Alcoholics because: B1 is needed to breakdown alcohol, so if constantly used, cannot be used for ATP production; dec absorption B1 since GI surface is destroyed; tend to have dec appetite/poor diets
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9
Q

Vitamin B2

A

RIBOFLAVIN

  • part of FAD and FMN coenzymes: involved in glucose and fa conversion to ATP
  • unlikely to be deficient since fortified, but its called “angular stomatitis” characterized by cracking at mouth
  • high in milk, cheese, pork, eggs
  • destroyed by heat and light (why milk not delivered in glass anymore)
  • light green/bluish colour
  • LOW RDA
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10
Q

Niacin Basics And Deficiency

*1 NE = ?

A
  • part of NAD and NADP coenzymes: needed to convert all macronutrients to ATP
  • milk is not a good source
  • found in peanuts, trout, chicken, pork, sunflower seeds
  • fortified in grains
  • LOW RDA
  • found in corn too but in unabsorbable form, if exposed to CaCO3 (lime) it is liberated and absorbable Mexican corn tortillas
  • deficiency is called “Pellagra” – weakness, 3D’s: dermatitis, diarrhea, dementia
  • can make some from tryptophan: 1 NE = 1mg niacin = 60mg tryptophan (~3% eaten in one day)
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11
Q

Vitamin B6 Basics

A

PYRIDOXINE

  • exists as different vitamers in foods: pyridoxine, pyridoxal, pyridoxamine
  • active form in body: Pyridoxal Phosphate
  • coenzyme in any pro, fa metabolism
  • needed to form heme ring in RBCs (and Fe)
  • enzyme converting trp -> serotonin needs B6
  • found in chicken, beef, pork (meats)
  • brown rice and whole-wheat breads
  • LOW RDA
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12
Q

Vitamin B6 And PMS?

A

as estrogen inc, enzyme w B6 cofactor converts trp -> niacin inc, so more is being used here and less being used to convert… trp -> serotonin, tyr -> dopamine, glu -> α-aminobutyric acid

  • leads to increased mood swings
  • experiment: gave women 200-800 mg B6/day to help with mood swings. UL for B6 is 100 mg/day so.. found they got permanent toxicity symptoms: tingling, numbness
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13
Q

Vitamin B6 Deficiency

A

microcytic, hypochromic anemia: tiny, pale RBCs as less B6 able to make heme ring .. dec O2 carrying ability

  • affects growth
  • skin lesions
  • iron deficiency is same
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14
Q

Vitamin B12 Basics

A

COBALAMIN

  • has cobalt on it and can bind to methyl, cyano, adenosyl groups
  • coenzyme in rxns that transfer methyl groups from 1 biomolecule to another
  • activates folate from methyl-folate
  • stored very well, can take 3-12 years to find deficiency
  • only in foods of animal origin: high in trout, beef, pork, milk, cheese
  • vegans: supplements, enriched foods, nutritional yeast grown on enriched medium
  • RDA: 2.4 µg
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15
Q

B12 Works Hand-In-Hand With ____.

A

Folate

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16
Q

Vitamin B12 Discovery

A

1929: Dr. Castle determined existence of intrinsic factor in gastric juice that when combined with extrinsic factors in meat, cured pernicious anemia
1949: that extrinsic factor identified as B12, intrinsic as glycoprotein made in stomach wall *bind B12

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17
Q

Vitamin B12 Absorption

A

Once ingested, B12 is bound by glycoprotein (intrinsic factor) By the end of SI (illium) it unbinds and B12 is absorbed *cannot be absorbed if not bound to IF first

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18
Q

Vitamin B12 Deficiency

A

B12 makes myelin sheath of neurons
- leads to nerve degeneration and death

B12 also results in Megaloblastic anemia: Folate does not get activated and thats needed for DNA replication, so immature RBCs never replicate to mature, thus released as large RBCs unable to carry O2 correctly
- hard to diagnose since a folate deficiency can mask B12

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19
Q

Pernicious Anemia

A

not a dietary deficiency in B12
looks like megaloblastic anemia: big, immature RBCs
- caused by lack of glycoprotein intrinsic factor: genetic, but can occur in elderly
- treat with injections/nasal spray or pharmacological (lots to ensure enough gets absorbed) oral B12

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20
Q

Folate Basics

A
  • found in lentils, spaghetti, asparagus, spinach, walnuts, sunflower seeds
  • RDA 400 µg/day for those 19-50yrs old, women need 400 µg on top of that if of childbearing age
  • 2 forms: in food, get 5-9 glutamate’s attached to tail. in supplements, only 1 so its absorbed better, and this ones called folic acid
  • inactive form is methyl folate
  • B12 removes CH3 so it can now act in DNA synthesis
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21
Q

Folate And Neural Tube Defects (Folate Deficiency)

A

women of childbearing age told to have 400µg more folate as neural tube is first thing that forms in fetuses (before you know you’re pregnant and could start taking more folate)

  • 14-21 days after conception, nerve tube in spine will close if there is enough folate
  • if deficient, get spina bifida: spinal cord protrudes out through hole in backbone, surgery to fix
  • in 1999, fortification of food with folate started since 50% pregnancies unplanned so need folate to be prior to conception
  • folate has UL of 1000 µg so chance of toxicity is so low *toxicity of folate is over 1000 µg but set there so B12 deficiency isn’t masked
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22
Q

B12 Activating Folate

A

B12 passes CH3 to methionine via SAM to form myelin sheath, and some CH3 to homocysteine to make methionine …. inc homocysteine = inc CHD risk which is a symptom of B12 deficiency!
*B6 can also convert some homocysteine to cysteine

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23
Q

VItamin C Basics

A

ASCORBIC ACID
- ascorbic acid reversibly reduced to dehydroascorbic acid (oxidized/reduced constantly): this ability to donate e- easily gives it its antioxidant abilities
- reducing agent to stabilize free radicals primary line of defense
- found in citric fruits, cruciferous veg, red peppers, canned milk
RDA: 75 and 90 mg/day for women and men

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24
Q

Vitamin C Discovery

A
  • 16th century: Hawkins saw oranges/lemons cured British sailors of scurvy
  • 1747: experiment where they gave 12 scurvied sailors… 2 got H2SO4, 2 cider, 2 lemons, 2 oranges, 2 seawater, 2 vinegar. The 4 with lemons and oranges cured in 6 days
  • 1912: scott expeditions: forgot limes, all died
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25
Q

Vitamin C Roles (6)

A
  • reducing agent
  • form/maintain collagen (protein) *why teeth fall out in scurvy - collagen in gums)
  • prevent formation of nitrosamines (carcinogens; nitrates and amines enter stomach, vit C prevents formation of nitrosamines by converting it to NO
  • formation of steroid hormones: not a coenzyme, but helps convert cholesterol to estrogen etc
  • drug metabolism in liver (detoxification)
  • enhances Fe, Ca absorption
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26
Q

Vitamin C Deficiency

A

Scurvy

  • collagen breakdown (gums) which causes.. blood vessel breakdown which causes.. dec ability to heal wounds (will re-open)
  • depression, madness, fatigue
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27
Q

How Much Vitamin C Do We Need

A

saturation (threshold) is 200mg
RDA is 75 and 90 mg/day
- need more during stress, or when taking oral contraceptives (cause dec nutrient absorption)
- smokers should take 35mg more /day because smokers have dec intake of food overall and vit C rich food, dec absorption of nutrients, inc turnover of cells in GI (R˚)

28
Q

Are Vitamin C Supplements A Good Idea

A

no difference tbh

  • no statistical improvements from taking vit C vs placebo for common colds
  • cancer prevention since R˚ are initiators showed no benefit of vit C vs placebo in curing it
  • vit C rich diet part of set of protective measures to be overall healthy (dec CHD too) tho: eat more F/V, whole grains, lean meats
29
Q

Vitamin C Toxicity

A
  • UL is 2000 mg/day
  • toxicity is 3000 mg/day. Symptoms:
    Osmotic diarrhea, kidney stones, Fe overload (Fenton rxn .. vit C is antioxidant or pro-oxidant, and more vit C means more Fe absorption causing more hydrogen peroxide to be turns into free radicals, in a reaction where Fe is a needed cofactor
30
Q

Vitamin A Basics

A
  • fat soluble
  • carotenoids (ß-carotene) are plant form
  • retinoids (retinol retinal -> retinoic acid) animal form: acetate, palmitate form of vit A
  • RDA: 700 and 900 µg/day for women and men
  • found in dark green and orange foods: salmon, beef liver, eggs, carrots, dark green and leafy veg, milk, cheese no grains

Retinol activity equivalent: 1 µg RAE = 1 µg retinol
= 2 µg ß-carotene supplements = 12 µg ß-carotene in food = 3.3 international units

31
Q

Vitamin A Metabolism And Absorption

A
  • ß-carotene and retinyl-esters (fa) enter SI from stomach
  • ß-carotene converted to 2 retinals, 2 retinols, absorbed into blood via chylomicrons
  • retinyl-esters converted to retinol for chylomicrons, and release free fa in this process
  • chylomicrons -> lymphatics -> vascular system (blood)
  • chyloreminant -> liver where retinol is stored
  • VLDLs made, pick up ß-carotene
  • VLDLs -> adipose for ß-carotene to be stored how orange skin happens if excess
  • when retinol is needed in tissues, RBP (retinol binding protein) comes into liver, picks it up, delivers it
32
Q

Vitamin A Functions (4)

A
  • vision: visual cycle *retinol/retinal
  • epithelial tissue/cells: skin, lungs, GI, cornea
  • growth: bone remodelling
  • reproduction: women deficient in vit A have fetal resorption. men deficient have dec sperm formation
33
Q

Visual Cycle

A
  • rod cells: black and white vision (night)
  • cis-retinal fits in w opsin pro = rhodopsin
  • light hits rhodopsin, allows it to break and change retinal to trans which frees it, sends signal to brain = vision
  • trans-retinal can be converted back to retinol but often its irreversibly converted to retinoic acid, then you need more vitamin A

“night blindness” for many MINUTES is the 1st symptom of vit A deficiency

34
Q

Vitamin A Deficiency

A

Xerophthalmia In Corneal Epithelium

  • epithelial cells lubricated by mucus, if vit A deficient, will dry out and shrink (keratinization): can’t keep out pathogens or absorb nutrients
  • when this happens in cornea, 1st get night blindness. 2nd get conjunctive drying out (mucus membrane). 3rd cornea dries out and becomes opaque (like cataracts). Can still treat with vit A at this point. 4th get scarring of lower layers of epithelial cells causing loss of sight and lens, softening of cornea and permanent blindness.
35
Q

Vitamin A Toxicity

A
  • ß-carotene in foods is non-toxic (turn orange but that’s it)
  • if smoker, avoid ß-carotene supplements since it inc lung cancer risk by 17%
  • retinoids in foods or supplements toxicity occurs with.. infants/kids (4-8) on doses above RDA (400 µg RAE), multivitamin overdoses in adults, long-term use of accutane (teratogen, causes birth defects of unborn kids analog)

UL = 3000 µg RAE. Toxicity symptoms: pain/fractures in long bones, loss of hair, redness of skin, inc liver size (where its stored)

36
Q

Vitamin D Metabolism And Absorption

A

D3 made in skin (chol converted to cholecalciferol with sunlight) merges with D2 from diet, bind onto a receptor called DBP and enter blood: in liver, D3 is converted to 25-hydroxy D

  • in the kidney, 25-hydroxy D is converted to 1,25-dihydroxy D or calcitriol (active form of D)
  • target sites are: kidneys, bones, GI tract
37
Q

Vitamin D RDA/Sources And Functions

A
  • RDA: 15 µg /day
  • sunlight is best source (why we need to take supplements). best foods: salmon, mackerel, liver, milk, eggs, margarine (fortified)

Jobs: maintain blood [Ca] for nerve conduction, enzyme reactions, muscle contractions. Stimulates Ca absorption from GI tract, draws it from the bone if dec blood [Ca] (short term response), reduces Ca loss via kidneys (urine)

38
Q

Vitamin D Deficiency

A

RICKETS: bone mineralization altered
- in kids: lack of Ca absorption results in insufficient Ca in body for proper bone growth and mineralization (bones soften and bend from pressure as kid grows up)
- in adults who become deficient: demineralization causes Osteomalacia (soft bones)
Osteomalacia is NOT Osteoporosis, that is Ca deficiency causing brittle bones

39
Q

Who Is At Greatest Risk Of Vitamin D Deficiency (7)

A
  • ppl who have dietary lack of dairy/soy
  • ppl with lack of sun exposure (Canadians, sunscreen overuse, dark skin takes 3-4x as long to get enough D)
  • malabsorption of fat disorders
  • older adults: dec liver/kidney function and skin dec ability to make vit D, inc lactose intolerance, inside more
  • infants: breastfed babies w/o vit D drops, weaned to vegan diet
  • kids 1-3 yrs old: growth spurt. lacking vit D-fortified milk
  • preadolescence/adolescence: 2nd growth spurt. by 20, have 90% of bone mass density
40
Q

Vitamin D Toxicity

A

UL: 100 µg /day

- kidney stones, Ca deposits in soft tissues (heart, arteries, lungs)

41
Q

Vitamin E Basics

A

α-tocopherol

  • OH on its ring gets donated i.e. its a reducing agent/antioxidant
  • RDA: 15 mg /day
  • found in fat rich areas like nuts, seeds, veg oil (any plant source w 2x bonds to protect them), some fruit/veg
42
Q

Vitamin E Metabolism And Absorption

A
  • absorbed from GI via chylomicrons
  • short half life: not stored well, transported around body to deliver vit E to all body membranes to protect the 2x bonds (PUFAs)
43
Q

Vitamin E Roles

A
  • antioxidant: Donates OH to R˚ in fat soluble regions of body, forms Vit E˚ which is a weak free radical and eliminated by bringing 2 E˚ together .. apart body cell membranes and protects LDLs from oxidizing

Vitamin E˚ can be replenished also by vit C at a fat-water interface

44
Q

2 Ways R˚ Are Made Naturally In Body?

A

respiring: O2 -> H2O releases O2˚

immune responses: macrophages release R˚ to destroy the infected tissue (what puss is)

45
Q

Vitamin E Deficiency

A
  • damaged cell membranes: Hemolytic Anemia (RBCs burst open from R˚ stress) *lungs, corneas, brain are most exposed to O2 so likely to occur here
  • lung memb: preemies have no surfactant, smokers
  • retina membrane degenerates
46
Q

Vitamin E Toxicity

A

UL: 1000 mg /day

  • taking over 15 but under 1000 shows no effects
  • over 1000: vit E interferes with clotting ability which can cause hemorrhaging, esp in ppl on blood thinners
47
Q

Vitamin K History

A

1929: fat soluble factor identified as needed for clotting, K bc Danish Koagulation
1939: vit K1 (Phylloquinone, leafy green veg and oils) and K2 (Menaquinone, microbes make it, eggs, meat, cheese) identified

48
Q

Why Does Vitamin K Not Have An RDA?

A
  • because microbiome differs person to person, and they make K2 for us. AI is 90 and 120 µg/day for women and men
49
Q

Vitamin K Functions

A
  • blood clotting: Prothrombin (-) is converted to thrombin (-2) via vit K, thrombin (-2) then needed to convert fibrinogen to fibrin, as fibrinogen has Ca+2 in it to rxt. **SO for clotting, need K, Ca and vit D (to release Ca)
  • bone metabolism
  • kidney functions
  • Ca absorption from GI: calbindin (-) is converted to calbindin (-2) via vit K which then rxts with Ca+2. need vit D to activate gene for calbindin

(metabolism/absorption of vit K is similar to vit E)

50
Q

Vitamin K Deficiency And Toxicity

A
  • deficiency is rare since we make it, but if long term use of widespread antibiotics, microbiome can be killed
  • toxicity is rare since vit K is not stores, but excess oral vit K may interfere with anticoagulent drugs
51
Q

Basic Mineral Characteristics (and some info on Se, Zn, I, Top 3 nutrient deficiencies in the world)

A
  • inorganic
  • major (>100 mg/day): Na, Cl, Mg, Ca+2 (1kg in body), K
  • minor (<100 mg/day): Cr, Mn, Se, Fe+2, Cu+2, Zn+2
  • all +2 minerals will compete for absorption!
  • diverse functions: Ca, Fe are in bones and heme, Cu, Zn, Mg, Mn are essential cofactors

Se: RDA is 55 µg and UL is 400 µg/day, found in grains made in NA soil
Zn: immune system, but its absorption could interfere with other trace mineral absorption
I: added to salt in NA, have too much, but its deficiency is called Goitre (thyroid gland)

top 3 nutrient deficiencies: Fe (#1), Vit A, I

52
Q

Absorption of Minerals From GI Tract

A

don’t absorb more than needed: feces

  • toxic: Pb, Hg, Cd (heavy metals)
  • in SI, too much of 1 mineral on a GI surface cell will force cell to make Metallothionein (-) to bind any and all (+2) minerals, cell is then sloughed off and excreted *why too much Zn+2 can cause dec absorption of Cu+2 etc
53
Q

Iron Basics And Functions

A
  • hard to get enough
  • found in red meats (3mg = 3oz), lentils, dark green leafy veg, fortified grains, clams (LOTS: 25mg / 3oz)
  • RDA: 8 and 18 mg/day for men and women (period)
  • vegetarians RDA x 1.8 = 14 and 32 mg/day
  • adults have 2-5g in body: none free floating tho
  • 75% is for metabolic/functional purposes: Hb (70%), myoglobin (4%), enzyme cofactors (<1%)
  • 25% is stored in liver (2/3 is held with ferritin in a ‘micelle’) *in men its 1g, in women its 300mg *overstorage = hemosiderin
  • <1% is in transport from storage to use: transferrin hols 2 Fe as it moves from bone marrow (where RBCs made) to destination
54
Q

Stages of Iron Depletion

A
  • progressive dec in liver stores: measure serum ferritin levels, a dec in them is an indicator. Hb stays normal
  • exhaustion of liver stores: measure transferrin saturation levels, if it dec then indicates plasma Fe is dec. Hb stays normal but exercise performance dec
  • Hb finally drops: iron deficiency anemia occurs as no Fe to make heme rings: tiny, pale RBCs (hypochromic myochromic anema)
55
Q

Who Is At Highest Risk For Iron Depletion? Factors?

A
  • infants/toddlers 6-24 months old: highest growth rate
  • young kids
  • adolescence: 2nd highest growth rate
  • pregnant women

factors: periods cause excessive loss, food is a bad form (for every 1000 Kcal, 6-7 mg of iron), poor absorption of iron…:
plants - Fe+2/Fe+3 inorganic so only 3-8% absorption
meats - heme ring, get 10-15% absorption

56
Q

Iron Bioavailability

A

amnt of nutrient absorbed and able to be used
- depends on iron chelating substances (help Fe absorption): “claw”, ex) heme, amino acids, ascorbic acid (converts Fe+3 to Fe+2 which is better absorbed)

iron-complexing/precipitating substances (dec Fe absorption):

  • phytates (whole grains, -2 charge)
  • tannins (tea)
  • phosphates (meat, processed/preserved foods, colas)
  • oxalates (spinach, rhubarb, chocolate)
57
Q

Factors Affecting Iron Levels During Adolescence–Mid 20s

A
  • growth spurt (esp men), menarche, changes in diets (dec kcal, go vegan etc), inc/dec exercise
58
Q

Iron Supplements

A
  • neg: constipating, many interfere with absorption of trace minerals, mask other deficiencies or other non-diet related clinical issues
  • pos: an alternative since we have inc sedentary lifestyles and its hard to get enough Fe and not gain weight, since 6-7 mg / 1000 cal
59
Q

Calcium Basics

A
  • found in dairy/soy, bones of salmon/sardines, green leafy veg
  • RDA: 1000 mg/day
  • UL: 2500 mg/day
  • have 1200-3000 g in body
  • <1% in blood determines bone health
  • 99% is found in teeth and bones, exists as Hydroxyapatite complex with a 2 Ca : 1 P ratio
  • functions: bone/teeth health (99%), ≤1% is enzyme reactions, nerve conduction, muscle contraction, blood clotting w vit K
  • absorption: need vit D, 30-50% absorbed from foods
60
Q

A ratio of __ Ca : __ P Has Adverse Effects For Bone Health

A

1:4

61
Q

Calcium Balance Factors

A

Ca in = Ca out
bone health needs.. Pro, Ca, P, vit D and K, Mg, K
- phosphorus 1:4
- protein: excess causes urinary Ca loss, countered with milk, F/V being in same meal as the S-AA
- chelating and precipitating agents in food: chelating ones are sugars/lactose, AA, form of Ca in milk, precipitating ones are oxalates and phytates
- physical activity: builds more bone mass density
- alcohol: draws Ca from bone
- smoking: draws Ca from bone
- salt: draws Ca from bone
- V and F: K-citrate within them used as buffer for pro instead of Ca from bone

62
Q

Osteoporosis. *Fig 11.12

A

Peak of bone mass density in early 30s

  • men have higher peak than women
  • 5-7 years post-menopause has HUGE loss of density
  • rate at which we lose bone mass can be slowed by diet (ca intake), physical activity (weight bearing activities)
63
Q

Sodium Basics

A
  • canadians have >2500 mg/day intake
  • no RDA, AI is 1500mg, UL is 2300mg (which is 1 tsp NaCl)
  • essential
  • main source is table salt
  • roles: fluid balance, muscle contraction, nerve conduction
  • 75% total salt intake is processed foods
  • excess Na (hypertension) linked to CHD, stroke, kidney diseases, dementia, eye damage
  • hypertension affects 25% of Canadians and 90% of canadians over 80yrs old
64
Q

DASH Diet

A

Dietary Approaches to Stop Hypertension

  • Experiment: amnt of dietary Na constant, diff dietary patterns were compared via effect on bp.
  • Most drop in bp: diet high in F/V, included low-fat milk and alt products, lean meat, fish, and poultry. This diet was higher in K, Mg, Ca, and fibre, and lower in fat, sat fat, and chol than av NA diet.
  • Results: changing the dietary pattern can lower bp and may reduce cancer risk, prevent osteoporosis, and protect from CHD
65
Q

All Types Of Anemia Covered In Vitamins And Minerals Unit

A
  • microcytic, hypochromic anemia: tiny, pale RBCs. Vit B6 deficiency and Iron deficiency
  • megaloblastic anemia: large, immature RBCs. B12 deficiency or Folate deficiency
  • pernicious anemia: large, immature RBCs. Glycoprotein deficiency causes dec B12 absorption
  • hemolytic anemia: RBCs burst open from R˚ stress. Vit E deficiency

NUTR 120 (4 decks)

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