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1
Q

Name the 9 water-soluble vitamins

A

B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folate)
B12 (cyanocobalamin)
Vitamin C

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2
Q

Name the fat-soluble vitamins and their broad primary function. Which ones are involved in bone health and mineralisation?

A

Vitamin A* - eye health
Vitamin D* - bone health
Vitamin E - antioxidant
Vitamin K* - blood clotting

*play an important part in bone growth/remodelling

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3
Q

Name the 9 essential amino acids. Which are branch-chain amino acids and what two primary functions do BCAAs have?

A

Histidine
Isoleucine*
Leucine*
Threonine
Lysine
Methionine
Phenyalaline
Tryptophan
Valine*

*BCAAs - energy and protein synthesis

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4
Q

What is transamination?

A

To form new non-essential AAs (B6 is needed)

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5
Q

What is s-adenosyl-methionine (SAMe)?

A

Major carrier of methyl groups

Extra:
- can make adrenaline and melatonin
- folate and B12 are important in the methyl cycle (if low, homocysteine can be high)

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6
Q

Tryptophan is a precursor to which 2 neurotransmitters?

A

Tryptophan > serotonin > melatonin

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7
Q

Phenylalanine is a precursor for which hormones?

A

Tyrosine (which in turn make T4), dopamine, norepinephrine and epinephrine

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8
Q

T4 requires several cofactors - what are they?

A
  1. Iodine
  2. Fe
  3. Se
  4. Zn
  5. Vitamin C
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9
Q

What is phenylketonuria (PKU)?

A

A deficiency which causes phenylalanine (PHE) to build up

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10
Q

Glutamine is the most abundant amino acid in the body. Which cells does it provide primary fuel for?

A
  1. Enterocytes (GI cells)
  2. Lymphocytes (white blood cells)
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11
Q

Glutamine can cross the blood-brain barrier. What does it then become and what is this a precursor for?

A

Glutamate - an excitatory neurotransmitter - which is then metabolised into GABA - an inhibitory neurotransmitter

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12
Q

Name some key functions of glutamine?

A
  1. Protection/repair of GI tract
  2. immunomodulation
  3. precursor for synthesis of DNA and RNA
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13
Q

What is glutathione (GSH)?

A

An antioxidant made from glycine, cysteine and glutamate

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14
Q

Foods high in vitamin C?

A

Capsicum, broccoli

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15
Q

Broad functions of vitamin C?

A
  • antioxidant
  • enzyme cosubstrate
  • collagen synthesis
  • Fe absorption
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16
Q

Signs of vitamin c deficiency?

A
  • Frequent infections
  • rough skin
  • blotchy bruises
  • poor wound healing

(deficiency disease = scurvy)

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17
Q

B1 functions, signs of deficiency and food sources

A

Function: energy metabolism

Signs of deficiency: loss of appetite; nausea; apathy; fatigue

Food sources: wholegrains, pork

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18
Q

B2 functions, signs of deficiency and food sources

A

Function: energy metabolism; part of FAD and FMN

Signs of deficiency: inflammation of mouth, skin and eyelids

Food sources: wholegrains, liver, milk products

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19
Q

B3 functions, signs of deficiency and food sources

A

Function: energy metabolism; NAD and NADH

Signs of deficiency: pellagra (diarrhoea, dermatitis, dementia)

Food sources: protein-rich foods

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20
Q

B5 functions, signs of deficiency and food sources

A

Function: energy metabolism; coenzyme A

Signs of deficiency: digestive problems, muscle impairment

Food sources: widespread (liver particularly high)

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21
Q

B7 functions, signs of deficiency and food sources

A

Function: energy metabolism

Signs of deficiency: skin rash, hair loss

Food sources: widespread

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22
Q

B9 (folate) functions, signs of deficiency and food sources

A

Function: activates B12, cell division/DNA health

Signs of deficiency: inflamed/swollen tongue (glossitis), cracks/sores in corner of the mouth, shortness of breath, patchy hyperpigmentation of the hands/feet, elevated homocysteine

Food sources: fortified bread and cereals, liver, vegetables, legumes

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23
Q

How is B12 absorbed?

A

HCL breaks B12 away from amino acids in the stomach; intrinsic factor is released. B12 binds with intrinsic factor in small intestines before this molecule binds with receptors.

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24
Q

B12 functions, signs of deficiency and food sources

A

Function: activates folate, nerve and red blood cells, DNA

Signs of deficiency: anaemia, sore tongue, fatigue, loss of appetite, mouth ulcers, constipation, nerve damage, paralysis

Food sources: animal products (esp. liver)

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25
What are lutein and zeaxanthin?
Carotenoids (pigments) that don't get converted to vitamin A but exhibit similar properties and are especially important for eye health
26
Some signs/symptoms of vitamin A deficiency
Night blindness, dryness of conjunctiva and cornea, bitot's spots, softening of cornea, dry and scaly skin, bone overgrowth
27
Vitamin A is somewhat unstable and easily oxidised during processing, storing and cooking. What's the exception?
Carotenoids (esp. beta-carotene and lycopene) which increase bioavailability
28
Main functions of vitamin A
- antioxidant - anti-inflammatory - immune function - regulate gene activity
29
Name some factors that increase demand for fat-soluble vitamins
- low-fat diets (dietary fat is needed for the absorption of vitamin e - digestive disorders that interfere with normal digestion, e.g. cystic fibrosis, Crohn's disease
30
Why is vitamin D not usually considered an essential nutrient?
Because the body can produce it from sunlight and cholesterol in the skin
31
Good food sources of Vit D?
Mushrrom, barramundi, salmon
32
Overview of Vitamin D synthesis
1. exposure to sunlight converts 7-dehydrocholesterol to pre-vitamin D 2. Pre-vitamin D converted to cholecalciferol in the skin over 2-3 days 3. Cholecalciferol travels to the liver where hydroxylated before being hydroxylated again in the kidneys into the active form: calcitriol 4. Parathyroid hormone stimulates hydroxylation in the kidneys
33
Major function of Vitamin D
Mineralisation of bones (raises blood calcium and phosphorous levels to maintain homeostasis)
34
How is calcium homeostasis regulated?
PTH and vitamin D stimulate osteoclast activity to break down bone and release calcium into the blood. Vit D enhances calcium absorption in the intestines. Calcitonin inhibits osteoclast activity and limits absorption in intestines also inhibits the activation of vitamin D.
35
Signs of vitamin D deficiency
Fatigue and generalised weakness, muscle/bone pain, lowered immunity, frequent infections, impaired wound healing
36
The two principal natural forms of Vitamin K are: K1 - phylloquinone and K2 - menaquinones. Which ones if from plants and which one is from animals/bacteria?
K1 - plants and supplements K2 - animal and bacterial* Bacterial synthesis in the colon provides up to 80% of Vitamin K requirements
37
Food sources high in Vitamin K
Cooked spinach, kale, broccoli
38
Name the 6 macrominerals (needed in large quantities by the body)
Magnesium Potassium Calcium Phosphate Sodium Chloride (Macrominerals Prove Considerably Paramount (in a) Salty Constitution
39
Which macrominerals are important to fluid and electrolyte balance?
Sodium, chloride and potassium
40
What are the most clinically relevant microminerals (7 main; two needed in tiny amounts)
Iron Copper Iodine Selenium Manganese Chromium Zinc [I Care Immensely So Must Control Zealously] Molybdenum and fluoride
41
What is iron stored as?
Ferritin
42
After iron is ingested, how is it freed and absorbed?
Freed from food by gastric HCL; absorbed in the small intestine via iron transporter (ferroprotein) before transferrin carries iron in the blood
43
Role of hepcidin
Control amount of iron that is absorbed from the diet
44
What is iron overload called?
Haemochromatosis (fatigue, darkening of the skin, diabetes, erectile dysfunction, weight loss, joint pain)
45
Some signs and symptoms of low iron levels
Skin pallor, fatigue, breathlessness, cold hands/feet, poor concentration, glossitis, pale/brittle nails Microcytic anaemia - when red blood cells are smaller than usual because they don't have enough haemoglobin
46
Accumulation of what heavy metal can interfere with iron/calcium?
Lead
47
What therapeutic diet is high in calcium?
DASH diet
48
Which macrominerals are important to structural function?
Calcium, magnesium and phosphate
49
Good food sources of calcium?
Dairy, sardines, almonds, flaxseed, leafy greens
50
Calcium absorption happens in the small intestines. Excess of what may reduce absorption?
Fibre, particularly wheat bran and supplements
51
Major function of calcium?
Bone mineralisation and formation (also involved in blood clotting, nerve transmission, cell signalling/function)
52
Factors increasing demand for calcium?
- digestive disorders - high intake of tannins inhibits absorption - high sodium intake - alcohol
53
Calcium deficiency signs/symptoms
- fatigue - muscle aches/cramps - numbness/tingling around mouth, hands, feet - nail/skin problems
54
Signs/symptoms associated with magnesium deficiency?
- leg cramping - headaches/migraines - sleep problems - constipation - PMS - irregular heartbeat
55
Good food sources of magnesium?
Beans and legumes, tap water, nuts/seeds
56
Absorption of magnesium can be enhanced with vitamin D, lactose and fructose. What can reduce absorption?
Phytate and non-fermentable fibre
57
Main functions of magnesium?
- energy metabolism (needed for ATP production) - bone mineralisation - glucose metabolism - cardiovascular function
58
Major function of phosphorous?
Bone mineralisation (also part of phospholipids)
59
Major functions of zinc
- blood sugar regulation - enhance smell/taste - immunity - part of many enzymes - sperm production - immunity
60
Zinc deficiency signs/symptoms
- poor appetite - poor wound healing - loss smell/taste - frequent infections - eczema - hair loss
61
Some good food sources of zinc
- protein-containing foods (red meat, shellfish) - wholegrains - fortified cereals
62
Major function of chromium?
blood sugar regulation
63
Haem iron is more readily absorbed (25%) than non-haem iron (17%) - what factors can enhance iron absorption in general?
- MFP factor (peptide in animal products) - Vitamin C - Citric acid and lactic acid - HCL in stomach - Sugars (esp. fructose)
64
Main function of iodine
Thyroid hormones (help regulate metabolism, growth and development)
65
Main function of fluoride
Bone and teeth health
66
What does the DASH diet stand for?
Dietary approaches to stop hypertension
67
What is the DASH diet high and low in?
High: calcium, potassium, magnesium (protein, fibre, low-fat dairy) Low: sodium, saturated fat and sugar
68
What's the FODMAP diet and what it is good for?
Fermentable oligosaccharides, disaccharides, monosaccharides and polyols A group of carbohydrates that may not be digested properly Good for managing common digestive symptoms like in IBS
69
Some benefits of the Mediterranean diet
- better cardiovascular health outcomes - lower rates of obesity and diabetes - lower rates of cancers and alzheimers - better quality of life
70
Olives/EVOO/oleocanthal/oleuropein protect against what?
CVD, dementia, type 2 diabetes, cancer
71
Resveratrol/red wine/grapes protect against what?
Cancer, ageing, neurodegeneration
72
Oily fish/omega 3 fatty acids protect against what?
Anti-inflammatory, heart disease, arthritis, depression, inflammatory bowel disease
73
Phytonutrient resveratrol is found in...?
Grape skins
74
Epigallocatechin gallate is an antioxidant found in...?
Green tea
75
Cinnamic acid is found in cinnamon and has what properties?
Anti-diabetic properties
76
Anthocyanins are found in what foods?
Blueberries (blue/purple foods) > antioxidant and protect against CVD
77
Quercetin is flavonol; an antioxidant, anti-inflammatory and anti-histamine. Name some foods it's found in.
Black tea, berries, onions, citrus fruit, broccoli
78
What are some examples of lifestyle strategies?
Bring a water bottle with you, pack lunch, cook, relax, etc.

Nutrition 101 (12 decks)

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