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Vitamins and Minerals :apple: Micro-Nutrients (Vitamins :carrot: …
Vitamins and Minerals :apple:
Micro-Nutrients
Vitamins :carrot: :kiwifruit:
Fat soluble
VitaminA
over dose an toxin
Retinoids
active VA
α-carotene
β-carotene
β cryptoxanthin
Food :rice_ball:
Retinoids
liver
fish :fish:
eggs :egg:
provitamin A
dark colored veg :carrot: :sweet_potato:
Need
RDA
RAE
Retinol Activity Equivalents
１μｇ Retinol
12μｇ beta-carotene
900μｇ for men
700μｇ for women
Function
Growth and development :muscle:
cell differentiation
stem cell
VIsion :eye:
immune :fire:
epothelium
carotenoid
uncertain
CVD
mascular degeneration
anti-oxidants
problem
deficiency
blindness
skin problem
conjuntiva
xerophthalmia
toxity
3000μｇ
headache
poor muscle coordination
joint pain
liver damege
taratogenic
VItaminD
overdose can toxin
food :rice_ball:
fatty fish :fish:
eggs :egg:
Funtion
AI 5μｇ
10μｇ 51-70
15μｇ
Calcitriol
maintain
bone's concentration of calcium :skull_and_crossbones:
absorption in intestine
phosphorus(P)
immune
hormone secretion
production
sun exposure
age
skin coulor
2-3 times/week 10-15min
transport :blue_car:
micelles
lymphatic system
bile
liver
kidney
Problem
deficiency
rickets
kids
enlarged head, joints and rib cage
osteomalaia
soft bone
adults
toxicity
4000ULs/day
excess blood calcium
VitaminE
Food :rice_ball:
vegetable oils
Need
15mg
alpha tocopherol
not Hemolysis
breakdown RBC menbrane
VitaminK
absorb with dietary fat :oil_drum:
depends on
bile use
pancreatic lipase in small intestine
intestinal absorption
40-90%
GI tract and Pancreatic disease :no_entry:
store in liver/ adipose tissue(fat stored tissue :package:
NOT VITAMIN K
Water soluble
Vitamin B
malabsorption
alcohol abuse :beer_mugs:
intestinal disease
Thiamin :sweet_potato:
B1
Beriberi :rice:
Structure
breaks
heat :fire:
alkaline (BP) :pancakes:
FOOD :rice_ball:
pork :pig2:
sunflower seed :sunflower:
legumes :peanuts:
RDAs
women 1.1mg
men 1.2mg
no adverse effect
absorption
small intestine
sodium-dependent active absorption
red blood cells (Co form)
little strage
muscle
brain
kidneys
Function
TPP
metabolism :fire:
CHO
branched chain AA
remove CO2
transketolase
DNA, RNA sugar :candy:
fomation
Riboflavin (B2)
food
liver
dairy :glass_of_milk:
eggs
Function
energy metabolism :fire:
FAD
β-oxidation
CAC
FMN
ETC
deficiency
ariboflavinosis
inflammation
phenobarbital :sleeping:
RDA
women
1.1mg
men
1.3mg
absorption
small intestine
active
facilitated
HCL
break bound
Niacin(B3)
2 form
Food
meat (amino acid) :meat_on_bone:
enriched food
obtain
tryptophan
niacin it self
heat stable :fire: :muscle::skin-tone-2:
absorption
small intestine
passive
active
stomach
*corn need to be calcium hydrate water(lime water)
Function
oxidation-reduction reations
NAD+&NADP+
maybe
lower risk of hart attack
deficiency
Pellagra
3D
Diarrhea
dermatitis
skin inflammation
dementia
multiple cognitive deficits (memory and one more symptoms)
RDA
men
16mg
women
14mg
B6
function
PHP
Non essential amino acid synthesis
heme
neurotransmitter
Food :rice_ball:
meat :meat_on_bone:
fish :fish:
carrot :carrot:
avocado :avocado:
potato :potato:
absorption
passive diffusion
liver
phosphorylated
muscle stage :muscle::skin-tone-2:
better on animal origin
Deficiency
microcytic hypochromic anemia
decreased hemoglobin synthesis
depression
confusion
phamacological
carpal tunnel syndrome
large dose
can harm nerves
PMS
little evidence
RDA
1.3mg
old
1.5mg
women
1.7mg
men
UL
100mg
toxicity
irreversible nerve damage
Folate
Food :rice_ball:
Leaf veggy :green_salad:
beans :peanuts:(cannot eaten by raw)
liver
unstable
heat
UV
VC protects
avocado :avocado:
0.6μｇ folic acid
1μｇ folate
function
DNA synthesis
new cell synthesis and maintenance
anemia
megaloblastic
maroytic
pre-pragnent woman deficiency
nerve damage
spina bifida
amino aid metabolism
formation of neurotransmitter
absorption
break down in GI tract
availability
50%
deficiency
blood production problem
immune problem
spina bifida
alcoholis
B12 Def.
RDA
400μｇ
UL
1000 μg
mask B12 def.
B12
Food :rice_ball:
Animal products :meat_on_bone:
eggs :egg:
dairy products :glass_of_milk:
function
Methionine
Fatty acid
deficiency
Anemia
megaloblastic
maroytic
Neurological change
homocysteine increase
R protein production def.
impaired organs
elderly
bacterial/ parasite growth
infant from vegan/vegetarian mom
strage
Liver
RDA
2.4μg
absorption
stamach
HCl
B12
Rprotein
protein
salivary glands
R protein
Small intestine
trypsin
intrinsic factor
Ileum
absorption
Vitamin C
Food :rice_ball:
vegetables
bell peppers
vulnerable vitamin(raw)
fruit :kiwifruit:
Upper level/ RDA
kidney stone
pressure to kidney
iron absorption
smorker
+35mg/day RDA
shorter time to use Vitamin C
non smorker
90mg for men
size
exercise
75mg for women
2g UL
absorption
small intestine
facilitated disffusion
active transport
vary
Funtion
donate electrons
Antioxidant
sports (terminal oxidation) :runner:
smoke :smoking:
UV :sunny:
macrophages
Vitamin carotene
reac
Vtamin A
collaborate with Vitamin E
collagen synthesis
Iron absorption
prevent cancer
Iron absorption
neurotransmitter hormone
cold
anti histamine
ease cold symptoms
marathon runner etc.
effect anti-oxidant
deficiency
deficiency
scurvy :lips:
loose collagen
bleeding gums
muscle loss
fructure
gums and joints bleeding
risk
eskimoes
baby fed boiled milk
absorption 90-100%
excess excreted from body :toilet:
(beside B12 &B6)
Pantothenic acid
Food
dairy products :cheese_wedge:
meat :meat_on_bone:
vegetable :carrot:
Absorption
small intestine
RBCs
i CoA
Function
Acetyle-CoA
CoA
biosynthetic building blocks
FA
cholesterol
bile acid
steroid hormones
deficiency
rare
headahe
fatiegue
RDAs
5mg
Biotine
Food
grains :bread:
yeast
eggs :egg:
raw egg
avidin
nuts :chestnut:
legumes :peanuts:
function
metabolism :fire:
carboxylation
coenzyme
absorption
small intestine
sodium depended carrier
biotinidase :hugging_face:
deficeny
low muscle tone
impaired growth
skin rush
RDA
30μｇ
Choline
Food :rice_ball:
Animal products :meat_on_bone: :cheese_wedge: :egg:
veggy :green_salad: :apple: :bread: :peanuts:
absorption
small intestine
transport protein
excess betaine
Function
neurotransmitter
phospholipids
lecithin
VLDL
sphingomyelin
methyl
honocysteine
heart attack↑
cognitive dysfunction
osteoporosis :skull_and_crossbones:
RDA
men
550mg
women
425mg
UL
3.5g
low BP
vomiting
salivation
sweating
GI tract problems
NNR/RI
not established
deficiency
damage
liver
muscle :muscle::skin-tone-2:
Carnitine
source:rice_ball:
animal products :fish::glass_of_milk:
synthesis
liver
lysine
methionine
function
transport FA
cytosol
mitocondria
remove excess organic acids
mitochondria
help to remove
toxic amount
metabolism errors
low intake ≠ low concentration
Taurine
sources :rice_ball:
animal products :meat_on_bone: :squid:
cysteine
methionine
function
photoreceptor activity :camera_with_flash:
antidioxidant
WBCs
Lungs
platelet aggregation
cardiac contraction :<3:
insulin action
cell differentiation
growth :muscle::skin-tone-2:
not synthesized/ not enough
mg/μg （