B3: Niacin
Function: coenzyme (NAD)
Found in: chicken, beef, fish,
deficiency= pellagra (4D'S)
toxicity= flush
B5: Pantothenic Acid
forms coenzyme A,
Deficiency/ Toxicity= rare
Found in a wide variety of food
B6: Pyridoxine (6 Vitamers)
coenzymes that lower homocysteine levels,
deficiency= microcytic anemia
(when blood cells don't transport oxygen)
toxicity= rare. Yet, can lose control over body movement
B7: Biotin
metabolism of the 3 macronutrients and told to improve hair, nail and skin health
deficiency= rare
May occur with a genetic disorder called Biotinidase deficiency
toxicity=Rare. Can occur via over-supplementation
B9: Folate/Folic Acid
Folate = basic form (food),
Folic acid = acids form (supplements)
coenzyme in DNA/RNA synthesis, metabolism of BCAA
deficiency= pregnancy can lead to
neural tube defects causing spina Bifida or acephale
megaloblastic anemia
Toxicity= Rare
may promote nausea, bloating, decreased appetite, and difficulty
sleeping
B12: Cobalamin
Function: required for DNA synthesis, acts as coenzyme for conversion of homocysteine to methionine
Absorption: Atrophic gastritis
Found in: Animal or supplements
deficiency= megaloblastic anemia
toxicity= Rare. Yet, certain medications an create a toxicity
Vitamin C: Ascorbic Acid
Function: critical for collagen which builds body structures, antioxidant, and increases the absorption of iron.
Antioxidant
Prevents: Chronic Disease Prevention
deficiency= scurvy
toxicity= gastrointestinal effects like nausea and diarrhea + cramps
Vitamin A
retinoids, provitamin A (carotenoids): plants
Preformed A (retinol/retinal ester): Animals
deficiency= xerophthalmia (inability to form tears),
toxicity= pressure in brain, dizziness, and nausea
Creates for visual pathway
Gene Expression, immune Function and antioxidant
Promotes Health Skins
Vitamin D
critical for bone health, immune function and reduction of inflammation.
deficiency= rickets (soft bones)
toxicity= can increase calcium levels dangerously high, and cause anorexia/weight loss
Found in: Sun, Fish, Eggs, Dairy Products
Vitamin E
helps cell signalling and gene expression
Antioxidant
deficiency= decreased fat absorption, muscle disorders
toxicity= higher mortality rate
Vitamin K
helps blood coagulate,
deficiency= bleeding and haemorrhaging,
toxicity= none observed
Calcium
most abundant mineral, signalling molecule essential for structure,
deficiency= osteoporosis, higher peak bone mass,
toxicity= abdominal pain, bone pain, mental confusion
Phosphorous
2nd Most Abundant Mineral in the Body
Function: mineralizes bones and teeth,
deficiency= rare,
can cause anorexia and muscle weakness + anemia
toxicity= rare,
Calcification of Tissues
Sodium
Key Electrolyte
involved in body's electrical activity, primary cation found in extracellular space,
deficiency= hyponatremia due to excessive vomiting, sweating, or diarrhe
toxicity= hypertension (high blood pressure)
Potassium
electrolyte
deficiency= tired, cramps, irregular heart rhythm,
toxicity= Rare
impaired kidney functions = heart irregularities, low blood pressure, paralysis
Chloride
functions as an electrolyte, water balance, HCl.
Found in: Table Salt or NaCl
deficiency= vomiting and kidney malfunction,
toxicity= tiredness, muscle weakness
Magnesium
cofactor for over 600 enzymes
Popular Dietary supplement. Promotes heart health and blood glucose
deficiency= rare
progress to cramping, numbness,
tingling or heart irregularities, and seizures
toxicity= Rare
over-supplementation, laxative, antacid use. Includes Diarrhea, Nausea and stomach pain
sulfur
3rd most abundant mineral
Critical for synthesis of amino acids methionine and cysteine, which contain sulfur and contribute to protein folding
deficiency= rare,
can contribute to protein malnutrition
toxicity= rare
can cause diarrhea and colitis
Iron
forms hemoglobin + myoglobin,
deficiency= iron-deficient anemia,
toxicity= iron poisoning (organ failure, coma, and death)
Hepcidin suppresses the absorption of iron when levels are high
Zinc
cofactor for more than 100 enzymes
Antioxidant
roles in gene expression, immune function, protein and DNA synthesis, wound healing, growth, development
deficiency= slow growth, erectile dysfunction, diarrhea, thinning hair,
toxicity= nausea + vomiting
Manganese
cofactor for enzymes
Antioxidant
deficiency/toxicity = Rare
Copper
red blood cell production
deficiency= tremors, tingling, numbness, fatigue,
toxicity= rare but can be due to certain genetic conditions, committing, diarrhea, yellowing skin & muscle pain
Iodine
2 thyroid functions (thyroxine (T4) and triiodothyronine (T3))
deficiency= goiter (lump in neck)
toxicity: (diarrhea, nausea, vomiting
Source: Iodized Salt
Selenium
reproduction, production, and metabolism,
Antioxidant of Glutathione
deficiency= keshan disease (disease of heart and muscle)
toxicity= hair loss, nail discolouration, muscle and joint pain
Sources: food depending on soil quality
Molybdenum
cofactor in enzymatic reactions
deficiency: rare,
toxicity: Over-Supplementation. Wihch, may promote kidney failure, seizures, and brain damage
Fluoride
creates fluorapatite which hardens teeth,
toxicity can lead to tooth discolouration
B2: Riboflavin
Function: Coenzyme (FMN and FAD)
deficiency= Rare. Yet, may lead to ariboflavinosis
toxicity= rare, no symptoms reported
B1: Thiamine
required by body tissues for muscular contraction, nerve conduction, and ATP synthesis,
deficiency= Wernicke's syndrome and beriberi,
toxicity= n/a
saturated fats
healthy-ish (found in animal products).
unsaturated fats
healthiest (found in plant products).
trans-fats
unhealthy (found in processed foods & hydrogenated fats).
How are trans fats made? How do they affect health?
H-Bonds opposite side (hydrogenation). Has a longer shelf life. Yet, the risk of CVD and other health issues
Omega-3 aka ALA ____________ and Omega-6 aka LA _____________
(is anti-inflammatory)
(is inflammatory).
omega 3 and omega 6 benefits
Both have beneficial effects on the brain & cardiovascular system.
What is a phospholipid and what is its role in our body?
Hydrophilic head: phosphate and 2 hydrophobic tail (2 fatty acids attached to a glycerol backbone). It can carry lipids around the body, form a lipid bilayer, and act as an emulsifier.
What is a micelle?
Grouping of amphiphilic molecules (mainly as bile salts) for emulsification
Describe the structure of a triglyceride.
3 fatty acids (fats) attached to a glycerol backbone.
chylomicrons
Made in small intestine villi
It is transports by triglycerides (small intestine to body cells), and very low-density
VLDL
Made in Liver
It is transports triglycerides (liver to body cells) and VDL
LDL
Made in and Formed when VLDL sheds many triglycerides
It delivers "bad" cholesterol (itself to body cells, returns to liver, or deposits in artery walls), and LD
HDL
Made in Liver
It Removes cholesterol "good" (from blood & body cells and returns it to the liver), and HD
What is beta-oxidation?
The breakdown of fatty acids into acetyl CoA.
What is the proper name for the storage form of fat found in the body?
adipose tissue
Energy Provision (f(x) of Fat)
(sufficient carbs=ATP, insufficient carbs=KETONES, energy deficit=lipids retrieved from adipose tissue)
Membrane Structure(f(x) of Fat)
(phospholipids make up cellular membranes)
Transport/Storage(f(x) of Fat)
Transport (by lipoproteins) & storage (in adipose tissue) of fat-soluble vitamins (vitamins A, D, E, and K)
Synthesis(f(x) of Fat)
(cholesterol-derived & essential fatty acid-derived molecules include very important molecules)
eicosanoids
Hormone-like signalling molecules created by synthesized Omega-3 and Omega-6 essential fatty acids.
Omega-3 derived eicosanoids
cardioprotective benefits.
Omega-6 derived eicosanoids
possible negative CVD effects.
What is atherosclerosis? What increases your risk of it?
A CVD entailing a build-up of fatty materials in artery walls. Bad lifestyle choices increase the risk of developing atherosclerosis. Eating to much butter = clogged arteries
How are lipids related to heart disease risk? Differentiate between the different lipids and how theyaffect risk. How are lipids associated with cancer risk?
Types of fats & excess consumption of them increase CVD likelihood, which includes heart disease & cancer.
What are the fat recommendations?
Whole sources of fat, eliminate trans fat, unsaturated fats > saturated fats, and consume essential fatty acids.as
Complete Protein
protein you eat has all the 9 types of amino acids
Incomplete Protein
protein you eat doesn’t have all the nine types of amino acids
Complete Protein Sources
Fish
Poultry (chicken, duck, or turkey)
Eggs
Dairy products (milk, yogurt, or cheese, for example)
Beef or pork
Soy products, such as tofu and edamame
Incomplete Protein Sources
Nuts and seeds
Whole grains (like brown rice or whole-wheat bread)
Vegetables
Legumes in the form of lentils, peas, and beans.
Primary Structure
Polypeptide chain; peptide bonds.
Secondary Structure
Alpha helices and beta-pleated sheets; hydrogen bonds between side chains in the polypeptide chains.
Tertiary Structure:
Disulphide, hydrogen bonds between side chains.
Quaternary Structure:
The binding of two or more polypeptide chains together.
Denaturation
Refers to the alteration of a protein's 3D structure (from heat, acid, cooking, etc.)
Deamination
The removal of the nitrogen group found on proteins
Where/how does protein digestion occur in the body? Include key enzymes involved in the process and their source organs.
1. In the mouth, chewing begins the mechanical breakdown of protein.
2. In the stomach, hydrochloric acid and the enzyme pepsin begin the chemical digestion of protein.
3. In the small intestine, pancreatic proteases (trypsin and chymotrypsin), along with enzymes in the microvilli break down polypeptides into amino acids, dipeptides, and tripeptides
Protein function: Structure
Protein forms some of the base structure of bone, ligaments, muscles, hair, and skin
Protein function: Enzymes
Proteins that speed of the rate of chemical reactions
Protein function: Transport
The hemoglobin protein in blood binds to oxygen and allows it to be transported by red blood
Protein function: Protection from disease
Antibodies are proteins that help fight off infection
Protein function: Movement
: Actin and myosin are proteins that allow muscles to contract
Protein function: Fluid balance
Proteins found in blood draw in water, reducing chance of edema
Kwashiorkor
Protein deficiency leading to fluid accumulation in the abdomen, and a fatty liver
Marasmus
Protein and energy deficiency leading to the depletion of fat stores and wasting of muscle
Benefits of High-Protein Diet
May be associated with weight loss
Can help build muscle mass
Risk of High-Protein Diet
-Can lead to dehydration, since deamination requires more water excretion
-May increase calcium loss
-May increase risk of kidney stones
AMDR Protein:
10-35% of calories
RDA Protein
0.8 g/kg of body weight
Pregnant Protein
+25 g/day
endurance/Strength Athletes Protein recommendations :
1.2-1.4 g/kg of body weight
Explain the concept of protein complementation.
Consuming different sources of plant protein that are rich sources of certain essential amino acids, to ensure all the essential amino acids are met.
Semivegetarian
Excludes red meat but may include fish, poultry, diary products, and eggs.
Pescetarian
Excludes all animal flesh except fish.
Lacto-Ovo Vegetarian
Excludes all animal flesh but does include eggs and dairy products such as milk and cheese.
Lacto Vegetarian
Excludes animal flesh and eggs but does include dairy products.
Vegan
Excludes all food of animal origin.
Benefits of the Vegetarian Diet
-Vegetarians have lower rates of heart disease, breast cancer, obesity, hypertension, and diabetes
-It is better for the environment (more efficient use of land resources)
-Reduced risk of infection from food
-May be cheaper
-Reduces animal harm
Risk of the Vegetarian Diet
-Vitamin and mineral deficiencies are common (need B12 supplements)
-Calcium and vitamin D deficiencies may occur if milk products are not consumed
-Iron and zinc are poorly absorbed from plants
-Omega-3 may be low in vegan diets
What factors can affect the bioavailability of vitamins and minerals?
Genes. Age, gender, cooking and our nutrient intake.
What can lead to vitamin losses in the diet? How can this be minimized?
Food processing, light exposure, improper storage, and overcooking can lead to vitamin losses in the diet, which can be minimized by choosing fresh foods, cooking briefly using gentle methods, storing perishables correctly, avoiding overprocessing, and considering vitamin stability in food sources.
Fat Soluble: Vitamin A, D, E, K Found in?
Found in fats and oils of foods and require bile for absorption
Fat Soluble: Vitamin A, D, E, K Toxicty
More likely to be toxic than water soluble ones ; toxicity usually from high-dose supplements, rarely from food (exception: K is rarely toxic, but if we eat too much we can get very sick and die)
Fat Soluble: Vitamin A, D, E, K Digestion and Absorption
Digestion similar to dietary fat - Bile and pancreatic enzymes, Absorbed in micelles in SI, Packed for transport through lymphatic system, Carried by chylomicrons and other blood lipoproteins to liver where repackaged for release into blood in the liver
Fat Soluble: Vitamin A, D, E, K Stored in?
liver & adipose tissues - so not much is excreted
Water Soluble: B Vitamins, Vitamin C, and Chlorine (Digestion/Absorption)
Digestion: cleave from protein in stomach
--Travel through the body on their own freely through watery body fluids
--Absorbed from small intestine to blood
Water Soluble: B Vitamins, Vitamin C, and Choline Storage
body tissues is minimal (Except B12 & B6) - so more is excreted
What is a coenzyme? Which vitamins typically function as coenzymes?
Small, organic molecule that interacts with enzymes and, as a result, regulates a chemical reaction. Vits: A and K
Outline the neurological disorders associated with thiamin deficiency.
beriberi and Wernicke–Korsakoff syndrome
What are the 4 Ds of pellagra?
diarrhea, dermatitis, dementia, and death
What is megaloblastic anemia? Deficiency of which vitamins increase a person’s risk for it?
Deficiencies of vitamin B12: Cobalamin and B9: Folic Acid/Folate are the leading causes of megaloblastic anemia. Very large red blood cells and a decrease in the number of those cells.
How are folate and vitamin B12 associated?
Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.
What is atrophic gastritis and how does it affect vitamin absorption? (Be specific)
A condition in which chronic inflammation has damaged the cells of the stomach that produce stomach acid. Decreased stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron, and magnesium.