Vitamins & Minerals Flashcards

Question

Prevent losses of Vitamins by:

Answer 1

Refrigeration of fruits and vegetables Storing cut vegetables, fruits, and juice in airtight containers to reduce oxidation Wash fruits and vegetables before cutting Steam vegetables in small amounts of water, avoid over cooking

Answer 2

Coenzymes • Bind to enzymes to promote their activity • Carry electrons, atoms, chemical groups 1. An active Vitamin combined with a chemical group to form the functional coenzyme 2. The Functional Coenzyme combines with the incomplete enzyme to form the active enzyme 3. The Active Enzyme binds to one or more molecules and accelerates the chemical reaction to form one or more new molecules 4. The new molecules are released, and the enzyme and coenzyme (vitamin) can be reused or separated.

Answer 3

Prevent Rise in Homocysteine Levels (HCL) High levels of homocysteine in the blood is a risk factor for cardiovascular disease. But consuming these B vitamins beyond recommended levels does not provide additional cardiovascular benefits

Answer 4

Protect against oxidative damage by free radicals - FR’s steal electrons, damage structure and function * Oxidative damage associated with cancer, diabetes, heart disease, possibly Alzheimer’s and Parkinson’s

Answer 5

Calcium is an essential nutrient needed in many critical body processes - Nerve conduction, heart/muscle contraction etc. When levels drop, parathyroid hormone (PTH) is released, which activates vit D at kidney Activated vitamin D, through its role in gene expression,: - Promotes Ca2+absorption at SI - Reduces Ca2+excretion at the kidneys - Mobilizes Ca2+from bone

Answer 6

Whether from diet, sun-related synthesis, it is inactive until modified by liver and kidneys Please note! You do not absorb vitamin D from the sun! When light energy from the sun hits the skin, it triggers the reaction that helps synthesize an inactive form of vitamin D from precursors.

Answer 7

Dieters (<1600 kcal/day) Vegans/ those that eliminate dairy (B12, vit D, Ca2+) Infants and children (fluoride, vit D, iron) Young Women/ pregnant women (400 μg of folate) Older adults (B12, vit D) Dark-skinned indvs (vit D) Indvs with restricted diets (depends) People taking certain medications (depends) Smokers (Vit C, maybe E) Alcohol users (B vitamins)

Answer 8

Inorganic elements found on the periodic table, throughout nature >20 essential minerals found in plants/animals Present naturally in foods or added from soil, food processing Major minerals: need >100 mg/d Trace minerals: need <100 mg/d

Answer 9

Depends on the source (ex. soil quality of where plants are grown), what else is eaten at the same time, the preparation and the individual In general, minerals are easier to absorb from animal products vs. plant products – Plants may contains oxalates, phytates, tannins and fibre that can bind minerals in GI tract and reduce absorption (next slide)

Answer 10

Compounds that Interfere with Mineral Absorption Oxalates: - Calcium & Iron (Spinach, Rhubarb, Beet Greens, Chocolate) Tannins: - Iron (Tea, Red Wine, Some Grains) Phytates: - calcium, zonc, iron, magnesium (Whole Grains, Bran, Soy) * Broken down by yeast; bioavailability higher in foods with yeast.

Answer 11

B vitamins can function as coenzymes, while minerals can function as cofactors. They both facilitate enzymatic activity by helping activate enzymes 1. The Mineral cofactor combines with the incomplete enzyme 2. The active enzyme binds to the molecules involved in the chemical reaction (compound A&B) and accelerates their transformation into final products (Product X&Y). 3. The final product is released while the enzyme remains unchanged.

Answer 12

Sodium, Potassium, Chloride Charged ions (+ve/-ve) that are responsible for the electrical activity of the body Sodium = main extracellular ion, potassium = main intracellular one Also regulate fluid balance Deficiency typically associated with excessive sweating, diarrhea, vomiting

Answer 13

Hypertension: ‘The Silent Killer’ aka High blood pressure Most common health problem related to minerals Can lead to atherosclerosis, heart attack, stroke, kidney disease, death Affects 1/5 adult Canadians 15% of people with hypertension don’t know they have it! Risk factors: genetic factors, age, (abdominal) obesity, physical inactivity, alcohol, stress, diet (next slide)

Answer 14

dietary approaches to stop hypertension Diets ↑ in salt (sodiumchloride) = ↑ risk Diets ↑in K, Ca, Mg = ↓ risk * associated with a ↓ blood pressure – High in whole grains, fiber, F/V, low in fat, lean meats, limited fats and sweets – These results are exacerbated by low sodium intake

Answer 15

Calcium, Phosphorus, Magnesium and Sulfur

Answer 16

Bone is composed of a protein matrix (i.e. Collagen) hardened by mineral deposits – Calcium and phosphorus form hydroxyapatite crystals, which mineralize bones and teeth • Bone is always remodelling: breaking down and building up – This process involves three cell types • Osteoclasts-bone breaking cells • Osteoblasts-bone building cells (immature bone cells) – Become osteocytes (mature bone cells) when incorporated into bone

Answer 17

When blood calcium is low, osteoclasts break down bone to release calcium When blood calcium is high or adequate, the mineralization of bone is favoured Until ≈ age 30, you have a limited time to build up bone mass! After that it declines for everyone – Esp. Women, esp. after menopause • due to drop in estrogen • Weight-bearing activity, calcium, vitamin D important to prevent

Answer 18

reduced bone mass

Answer 19

Drop in blood calcium levels= ↑parathyroid hormone release, which stimulates – Bone reabsorption: ↑osteoclast activity to release Ca2+ from bone – Reduced Ca2+ loss in urine at the kidneys – ↑activity of Vitamin D – Increases Ca2+ absorption at kidneys • Increase in blood calcium levels = ↑ calcitonin release – Primarily works on bone to inhibit Ca2+release into blood

Answer 20

iron, zinc, iodine and fluoride

Answer 21

Bioavailability depends on type of iron in food • Heme iron-part of hemo/myoglobin; in animal sources – More easily absorbed (2x that of non-heme iron) • Non-heme iron-found in plant sources – Harder to absorb – Absorption improved when eaten with sources of heme iron, vitamin C • Absorption decreased by fiber, phytates, tannins, oxalates • Vegetarians (especially female ones) are at increased risk for iron deficiency

Answer 22

Iron deficiency anemia (most common nutritional deficiency in the world) =late stage iron deficiency – Results in pale, small rbc’s; fatigue, weakness, headache

Answer 23

Minerals are so critical to the function of the body, that deficiencies of certain minerals my trigger Pica, an appetite for non-nutritive substances such as dirt, clay or sand that may contain minerals within

Answer 24

can also lead to iron-deficiency anemia because a copper-containing protein is required for iron absorption

Answer 25

Part of glutathione peroxidase;an antioxidant Deficiency can lead to Keshan’s Disease (a heart disease), in areas where soil is low in selenium

Vitamins & Minerals Flashcards

(49 cards)