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70 Cards in this Set
- Front
- Back
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Pesco Vegetarian
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Keeps seafood, eggs, milk, honey, gelatine, etc as part of their diet
Eliminates poultry |
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Lacto Ovo Vegetarian
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Includes dairy products and eggs
Excludes seafood |
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Fruitarian
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Includes only raw or dried fruits, seeds and nuts in diet
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Lacto Vegetarian
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Keeps dairy products
Excludes eggs |
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Macrobiotic diet
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Very extreme
Whole grains, beans and lentils Some veggies and fruit Deficiencies include iron, B12 and protein |
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Ovo vegetarian
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Includes eggs
Excludes seafood, flesh and milk |
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Partial vegetarian
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Includes seafood, poultry, eggs, dairy products
Excludes some meats, such as red meat |
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Vegan
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Excludes all animal derived products
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Vegetarian
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Eliminates some or all of animal derived foods
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Positive Aspects of Vegetarianism
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Increased fiber decreased fat - weight
Lower saturated fat - CVD More MUFA and PUFA - CVD Phytochemicals to lower cholesterol Link of red/processed meat to cancer |
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Negative Aspects of Vegetarianism
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Lack of vitamin D = colon cancer
Lacking in protein, iron, B12, calcium |
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Protein in Vegetarianism
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Low quality protein
Animal products have all 9 essential AA - keenwa & soy Beans and lentils need to be paired with a grain to be absorbed |
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Omega 3 in Vegetarianism
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Lack of slows EPA and DHA in body
Get from nuts, seeds, vegetable oils, etc |
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Iron in Vegetarianism
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Heme Iron is easily absorbed and is found in animal products
Non heme in plant products - harder to absorb DRI is 1.8 times greater for vegetarians (19-18mg) Calcium, black tea and tannins inhibit iron absorption Vitamin C enhances absorption |
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Zinc in Vegetarianism
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More absorbable from animal sources
Soy interferes |
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Calcium in Vegetarianism
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Soy is the next best option
Calcium is not well entangled in milk soy Only 80% calcium is absorbed in comparison to calcium from cows milk |
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Vitamin B 12
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Only in animal derived foods
Supplementation or fortified foods necessary |
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Vegetarianism Pregnancy
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Best: Pesco-Lacto- Ovo vegetarian
Supplies: B12, calcium, vitamin D, omega 3, non heme iron and folic acid |
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Vegan Pregnancy Risk
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Low birth rate, developmental issues (O3FA), need lots of iron
Mom - weak bones = austeoporosis or austeomalacia, anemia |
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Vitamins
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Organic compounds vital to life
Indispensable to body functions Needed in minute amounts Non caloric essential nutrients |
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Fat Soluble Vitamins
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A, D, E & K
Absorbed into the lymph, travel in blood with protein carriers Dissolve in lipid We need fat in the diet to absorb fat soluble vitamins Require bile for absorption just like fats Stored in the liver & body tissues - not readily excreted May be toxic in excess |
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Vitamin A
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Three active forms: retinol - stored in the liver
Retinol is then transformed into retinal and retinoic acid Food Sources: liver, fortified milk, orange fruit, dark leafy greens Animal food sources supply vitamin A which is ready for use |
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Beta Carotene
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Cartenoid precursor for vitamin A
Anti oxidant The conversion of beta carotene to vitamin A entails losses Measured in retinol activity equivalents (RAE) 12 ug of BC = 1 ug retinol for body Not toxic - yellow skin Carrots, yams, pumpkins, spinach, broccoli, mango, etc |
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Vitamin A Eye Specific
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Light passes through clear cornea and hits retina
Pigment rhodopsin in cells of retina and is bleached by light Vitamin A breaks off and initiates sensation of light to brain Vitamin A reunites with complex but is a bit damaged Maintains a crystal clear cornea Deficiency = prolonged night blindness |
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Vitamin A Deficiency
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1) Keratinization of the cornea - keratin accumulates in cornea
2) Xerosis - Cornea begins to dry 3) Zerophthalmia - Thickening of cornea and permanent blindness |
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Vitamin A and Gene Expression
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Regulates genes
Humans need retinoic acid to activate/deactivate genes |
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Vitamin A and Skin
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Epithelial cells (external skin & protective linings of the lungs, intestines, vagina, urinary tract, & bladder) need vitamin A
Serve as protective barriers to infection by bacteria and to damage from other sources |
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Vitamin A and Cell Differentiation
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• Vitamin A allows each type of cell to mature and perform a particular function
o Goblet cells produce mucus in the lungs to protect it from respiratory infections • If vitamin A is deficient and cells are not able to mature or function, they are replaced by keratin • Keratinization can occur in the wrong place o Makes the surface hard, dry & cracked o Leads to a risk of infection |
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Vitamin A and other positives
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Links to cancer
• Role of retinoic acid in regulating genes that may suppress or even reverse malignant cell changes (vitamin A & cell differentiation) Immunity: • “Anti-infective” vitamin d/t many roles in body’s defenses • Epithelial tissue • Regulation of genes that produce proteins involved in immunity Growth: • Assists in dismantling of bone for remodeling • Supports bone growth • Deficiency in children evidenced in poor growth • Children that are vitamin A deficient may become stunted and may not reach their growth potential |
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Vitamin A IU
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12:1 and 0.3 micrograms retinol
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Vitamin A Toxicity
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Abdominal pain, hair loss, joint pain, stunted growth, bone & muscle soreness, cessation of menstruation, nausea, diarrhea, rashes, damage to the liver, enlargement of the spleen
• 3 – 4 times the recommended daily allowance in pregnancy is toxic to fetus • Single dose of 100x will cause toxic reactions; beware of heavily fortified foods! • Increased activity of bone-dismantling cells which reduces bone density & causes pain |
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Vitamin A in the World
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• 3-10 million children suffer from vitamin A deficiency which results in Xerophthalmia (permanent blindness), diarrhea, reduced food intake, etc.
• 275 million children suffer from milder deficiency, which impairs immunity and promotes infections • Countries with vitamin A supplementation have child mortality cut in half • Vitamin A supplementation - recommended for protection against measles, malaria, lung diseases, HIV • World Health Organization & UNICEF are leading international agencies fighting against vitamin A deficiency o Golden rice – genetically altered rice with added vitamin A |
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Vitamin D
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• Body can synthesize it with the help of sunlight:
o UV light shines on 7-dehydrocholesterol in the skin o 7-DC transformed to inactive vitamin D3 precursor absorbed directly into the blood o Liver & kidney convert precursor to active 1, 25-hydroxy vitamin D3 Vitamin D Food Sources • Fortified milk, salmon, shrimps, fortified soy beverages, mushrooms |
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Vitamin D Functions
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• Functions relate to calcium balance & bone health
• Helps absorption of dietary Calcium & Phosphorous (from skeleton, digestive tract, kidneys) to maintain bone integrity o Diet-related health claim: “A healthy diet with adequate calcium & vitamin D & regular physical activity helps to achieve strong bones & may reduce the risk of osteoporosis.” o “Vitamin D helps in the absorption & use of Calcium & Phosphorous” • Acts as a hormone to raise the level of blood Calcium when dietary Calcium is lacking • Affects health of bones & teeth by ensuring there is sufficient Calcium & Phosphorous available in blood • Stimulates maturation of cells, especially the cells of the immune system to fight off infections & some cancers such as colon, prostate |
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Vitamin D Deficiency
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Rickets, pigeon chest, beaded ribs, bowed legs & protruding belly
Breast fed is good In adults - osteomalacia which makes over all bone soft |
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Vitamin D Toxicity
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Most potentially toxic
Excess can cause loss of appetite, nausea & vomiting, severe psychological depression, Calcium deposits in the heart, arteries, kidneys, brain, nerves, bones • Intakes 5x - associated with toxicity; problems with over-supplementation & wrong fortification doses |
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Vitamin E
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• First named ‘tokos’ which is the Greek word for ‘offspring’
• Four tocopherol compounds have been identified: alpha, beta, gamma, delta • Alpha-tocopherol is the gold standard for vitamin E activity • A major antioxidant – the need for vitamin E increases as intakes of polyunsaturated fatty acid increases • Heat destroys vitamin E, therefore no vitamin E from the oils in in fried foods |
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Vitamin E Food Sources
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• Vegetable oils (canola, safflower), products made from these oils (salad dressings), nuts & seeds (sunflower), fortified cereals, wheat germ
• Note: animal fats are not a good source of vitamin E |
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Vitamin E Functions
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• Anti-oxidant – body’s defender against oxidative damage from free radicals
• Vitamin E is oxidized so it quenches free radicals and protects all lipids & related compounds (e.g., vit A) from oxidation • Special anti-oxidant effect in lungs and red blood cells where the cells exposed to high O2 concentrations which would have damaged the vulnerable membranes • Helps defend against heart disease & some cancers; assists normal nerve development; protects white blood cells against disease • Supplements found to improve the immunity response among healthy elderly |
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Vitamin E Toxicity
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Easy to overdose on
• Increases the effect of anti-coagulant medicated used to oppose unwanted blood clotting, therefore someone taking vitamin E while on this medication may have very thin blood • For some, long-term use of even low doses of vitamin E are linked to brain hemorrhages, a form of stroke (same with omega 3) |
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Vitamin E Deficiency
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• People that don’t have the daily intake of fat (at least 20%) may be vitamin E deficient
• No deficiencies in humans – vitamin E found in so many foods; body stores readily in tissues; cells recycle their working supply of vitamin E • Classic deficiency in premature babies - babies born before transfer of vitamin E from mother to fetus in last weeks of pregnancy o Red blood cells rupture [erythrocyte hemolysis] & infant becomes anemic • Few symptoms in adults – loss of muscle coordination & reflexes; impaired movement, vision, speech – corrected by vitamin E treatment • Vitamin E deficiency associated with fat malabsorption • Fat may not be absorbed due to disease or injury to the liver (bile production), gall bladder (delivery of bile to intestines), pancreas (production of lipases) • Deficiencies most likely seen in those who eat diets extremely low in fat, use fat substitutes (e.g., diet margarines, fat-free salad dressings) and consume diets of highly processed or ‘convenience’ foods |
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Vitamin K
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Vitamin K Food Sources:
• Dark green leafy vegetables, spinach, cabbage family, broccoli, cauliflower, Brussels sprouts, liver, eggs, milk, canola & soybean oils • May be synthesized from intestinal bacteria • Those taking antibiotics that kill intestinal bacteria may be at risk so they should take probiotics |
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Vitamin K Functions
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• Help synthesize proteins that clot blood
• Vitamin K levels are measured before surgery and may supplement if levels are low • Needed by people taking “Warfarin” or dicumarol, if uncontrolled bleeding occurs; dicumarol used for ‘thinning’ the blood to prevent formation of blood clots • Vitamin K is necessary for the synthesis of key bone proteins • Necessary for the synthesis of protein needed in bone formation together with vitamin D; may play a part in reducing hip fractures |
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Vitamin K Toxicity
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• Toxicity induces breakage of red blood cells
Symptoms: • Yellow skin due to breakage of red blood cells • A toxic does of vitamin K causes the liver releases bilirubin into the blood instead of excreting it into the bile, which leads to jaundice • Bilirubin = blood cell pigment • May result in brain damage or death of infants |
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Vitamin K Deficiency
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Hemorrhage
Poor skeletal mineralization |
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Water Soluble Vitamins
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B vitamins and Vitamin C
• Dissolve in water – cooking & washing with water can leach them out of foods • Easily absorbed into the bloodstream & excesses excreted in the urine • Not stored extensively in body tissues • Seldom reach toxic levels o High doses of supplements = expensive urine |
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Vitamin C and Food Sources
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• Absorbic acid deficiency = scurvy
• Absorbic acid is vitamin C! |
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Vitamin C Functions
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• Antioxidant – prevents oxidation & cell damage; protects & recycles vitamin E to its active form
• Keeps non-heme iron in form needed for absorption AKA prevents iron from being oxidized • Causes collagen formation in bones, teeth, tendons; collagen forms scar tissue, structure to mend fractures, supporting material for capillaries (prevents bruises) • Affects health of teeth & gums • Co-factor in producing carnitine, which is important for transporting fatty acid within cells • Vitamin C & common cold – not well supported by research; experience milder symptoms, shorter duration • Chewable forms of vitamin C & dental enamel erosion |
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Vitamin C and the Common Cold
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• Chewy forms of vitamin C may cause dental enamel erosion
• If you take vitamin C when you have a col, you may experience milder symptoms and a shorter duration • Two grams per day for two weeks seems to reduce blood histamine o The substance responsible for sneezing, runny or stuffy nose, swollen sinuses o At these doses, vitamin C may work like a weak antihistamine o Or its antioxidant or other activities may improve the body’s immunity |
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Vitamin C Deficiency
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• Scurvy
• Loss of appetite • Growth cessation • Tenderness to touch • Weakness • Bleeding gums • Swollen ankles & joints • Pinpoint hemorrhages • Anemia |
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Vitamin C Toxicity
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• Pro-oxidant
• Activates oxidizing elements (iron & copper) • Dangerous in cases of iron overload • Altered insulin response to carbohydrates • Digestive upsets such as nausea, abdominal cramps, excessive gas, diarrhea • May interfere with medications to prevent blood clotting |
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Name the B Vitamins
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Thiamin
Riboflavin Niacin Folate B6 & B12 Biotin Pantothenic Acid |
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B Vitamins and Metabolism
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• B Vitamins do not supply the body with direct energy
• B vitamins are ‘helper’ nutrients; directly or indirectly help the body use energy from CHO, fat, & protein • Thiamin, riboflavin, niacin, pantothenic acid, biotin – all participate in the release of energy from protein, CHO, & fat • Vitamin B6 helps the body use amino acids to make protein • Folate & vitamin B12 help cells multiply |
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Thiamin B1: Functions, food sources
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• Co-enzyme in energy (from carbohydrates & protein) metabolism
• Affects nerve function (special site on nerve cell membrane) • Needed for metabolism of alcohol • Helps release energy from glucose Thiamin Food Sources • Whole grains, enriched cereals/wheat flour, pork chop, legumes (black beans), green peas, sunflower seeds |
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Thiamin Deficiency
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Beri-beri
• Characterized by loss of sensation in the hands and feet; muscular weakness; advancing paralysis; abnormal heart action in adults; during growth, permanent brain damage may result Wernicke-Korsakoff syndrome • Affects brain tissues; associated with alcohol abuse; characterized by apathy, irritability, mental confusion & disorientation, loss of memory, jerky eye movements, staggering gait |
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Riboflavin B2
Functions, food sources, deficiency |
Functions
• Co-enzyme for energy (carbohydrate, fat and protein) metabolism • Protects skin & eyes • Interacts with vitamin B6 & folic acid Riboflavin Food Sources • Whole grains & enriched cereals, milk & milk products (yogurt), eggs, meats (beef liver), green leafy vegetables (spinach/kale), mushrooms Deficiency • Riboflavin and thiamin go hand in hand |
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Niacin B3 Food Sources & Functions
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Niacin Food Sources
• Meats, fish, nuts, whole grains, enriched cereals, mushrooms, baked potato, tuna Niacin Functions • Co-enzyme for energy (carbohydrates, protein, fat, & alcohol) metabolism • Needed in more then 40 reactions • Interacts with vitamin A in the visual cycle |
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Niacin Deficiency
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• Pellagra
• 4Ds = diarrhea, dermatitis, dementia, death • Can be prevented by adequate protein because tryptophan (amino acid) can be converted to niacin in the body • Adequate protein intake = no niacin deficiency • Diet of corn meal, salted pork fat, molasses = deficiency |
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Niacin Toxicity
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• 2-3x Daily Recommended Intake = niacin flush
• Dilation of the capillaries of the skin with painful tingling o Who might suffer from this? • Drug-like effect – large doses given for atherosclerosis & diabetes; could injure liver, cause peptic ulcers & vision loss |
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Folate Functions
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• Required to make all new cells - blood cells & digestive tract most vulnerable to deficiency
• Aids synthesis of DNA & RNA • Aids Homo-Cysteine metabolism - increased blood levels highly correlated with cardiovascular disease] • Prevents folate-deficiency anemia - related to pernicious anemia of vitamin B12 malabsorption |
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Folate Deficiency
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• Anemia, diminished immunity, abnormal digestive function
• Elevated risk for CVD & colon cancer, & cervical cancer in women • Neural tube defects (NTDs) – spina bifida, anencephaly, mental retardation, severely diminished brain size, death shortly after birth • Low RBC levels along with high plasma H-Cys • Deficiencies may result from inadequate intake, illnesses, excretion, medication interactions (aspirin, anti-convulsants, barbiturates, antacids) |
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Folate Sources & Toxicity
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• “foliage”, green leafy vegetables (spinach, kale), lentils, pinto beans, asparagus, avocado, beets, beef liver, enriched grains, cantaloupe, orange juice
• High intake can mask blood symptom of vitamin B12 deficiency, but will not prevent nerve damage |
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Vitamin B 12 Food Sources
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AKA cobalamin
• Foods of animal origin • Chicken liver, sirloin steak, pork roast, Swiss cheese, cottage cheese, sardines, tuna • Absorption requires Intrinsic Factor (IF) from stomach lining • The intrinsic factor binds to the vitamin and then the complex is absorbed in the small intestine o What if this is lacking? • Closely related to folate |
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B12 Functions and Deficiency
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Functions
• Converts folate to its active form; helps folate make RBCs; aids DNA & RNA metabolism; maintains nerve fiber sheaths Deficiency • Pernicious anemia • Large immature RBCs, damaged nerve sheaths, creeping paralysis, general malfunctioning of nerves & muscles • Who is at risk for inadequate intake? |
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B6 Function
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• Required for over 100 reactions in the body
• Aids in metabolism of amino acids & protein, o Hemoglobin & neurotransmitters • Synthesis of non-essential & other amino acid metabolism, o Tryptophan to niacin or serotonin, H-Cys metabolism • Has roles in immune function & steroid hormone activity • Assists in releasing stored glucose form glycogen • Critical to developing brain & nervous system of fetus |
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B6 Deficiency and Toxicity
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• Weakness, psychological depression, irritability, confusion, insomnia, greasy dermatitis, anemia, convulsions; weakened immune response, increased incidence of heart disease
• Toxicity – nerve damage causing numbness of feet & hands; muscle weakness leading to inability to walk, skin lesions, depression, fatigue, impaired memory, irritability, headache • 3 Active forms – pyridoxine, pyridoxal, pyridoxamine |
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B6 Food Sources
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• Most high protein foods: MFP, potatoes, green leafy veg (spinach), banana, sweet potato
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Biotin & Pantothenic Acid Food Sources
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• Most foods of plant & animal origin
• Functions • Co-enzymes for energy (CHO, fat, & protein) metabolism • Pantothenic acid also participates in the synthesis of lipids, steroid hormones, neurotransmitters, & hemoglobin |
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Vitamin Like Bioactive Compounds
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• Choline – nonessential nutrient used to make lecithin & other molecules
• Carnitine – nonessential nutrient that functions in cellular activities • Inositol, Lipoic acid – nonessential nutrients • Beware of many others being marketed for profit! • Most are used to make formulas appear more ‘complete’, but offer no physiological benefit |
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Choosing Foods Rich in Vitamins
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• Wheat flour – bleached & fortified with thiamin, riboflavin, niacin, folate, iron
• In Canada, vitamin A & D are not permitted to be added to cereals, but we can get these nutrients in fortified _____ • Eat a variety of foods to provide nutrient needs - foods work in harmony • Remember ABCDMV principles of diet planning |
