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Food (Whole-grains (Vitamin E :check: (Dietary Reference Intakes ((When…

- - - - Protects cell membrane from oxidative damage of free-radicals
        
        (free-radicals) muscles’ consumption of oxygen due to high intensity and duration work out
      - Regulates oxidation reactions
      - Protects polyunsaturated fats and vitamin A
    - - RDA: 15mg/day
      - UL: 1000mg/day
      - (When lacking) Deficiency symptoms
        
        Erythrocyte haemolysis: Breaking red blood cells
        from Oxidation of PUFA in membranes
        
        Nerve damage at retina and spinal cord
        Leads to impaired vision and loss of muscle reflex
      - (When exceeds RDA and UL) Toxicity
        
        Disrupts blood-clotting action of vitamin K
        
        Augments the effects of anti-clotting medication
  - - - Used in energy metabolism
      - Helps in…
        
        Nerve impulses transmission
        
        Alcohol metabolism
        
        Proper function and maintaining health of nerves.
    - - (when exceeds) Toxicity symptoms : NONE reported
      - (when below) Deficiency Diseases:
        
        Wernicke-Korsakoff syndrome (Chronic alcohol abuse)
        
        Deficiency symptoms:
        
        Uncontrolled movement of arms and legs
        
        Coma
        
        Low blood pressure
        
        Memory loss and mental confusion
        
        Due to
        
        Less Vitamin B1 absorbed
        
        More Vitamin B1 excreted via urine
        
        Inadequate thiamine intake
        
        Beriberi (Insufficient intake)
        
        Wet with
        
        Damaged cardiovascular system: Dilated blood vessels
        
        Edema: Kidneys retaining salt & water
        
        Dry with
        
        muscle wasting
        
        damaged nervous system
  - - - (when lacking) Deficiency disease: Rare
        
        but have deficiency symptoms
        
        Inability to walk
        
        More sensitive to insulin
        
        Depression
      - (when exceeds) Toxicity symptoms: NONE reported
- - - - Main functions in body
        
        Used in..
        
        Energy metabolism
        
        Fat & Glycogen synthesis
        
        Break down some fatty acids & amino acids
      - AI: 5mg/day
        
        (When consume 24 raw egg whites daily for few months) Deficiency disease: Avidin in egg whites attaches to Biotin, hindering its absorption
        Cooking the egg will denature the protein
        
        Deficiency symptoms: Depression, tiredness, numbness in arms and legs
    - - Properties
        
        Only water-soluble vitamin stored in the body, mainly in the liver
        
        Requires a protein (intrinsic factor) to be made in stomach to improve absorption
        
        Easily destroyed by microwaving
      - Main Functions in the body
        
        Used to make cells
        
        Reforms folate coenzyme by activating folate
        
        Aids in
        
        Maintaining nerve cells
        
        Keeping cells healthy, especially RBCs
        
        Breaking down of certain fatty acids & amino acids
      - RDA Men: 2.4 mcg/day
        Women: 2.4-2.8mcg/day
        
        (when lacking) Deficiency diseases
        
        Who's at risk Individuals with...
        
        ileum removed. Vitamin B12 is absorbed by ileum when attached to gastric mucosa in stomach
        
        Stomach removed
        
        Gastritis (defective gene)
        
        Treatment: Inject Vitamin B12
        
        Pernicious anemia
        
        From atrophic’s gastritis/ removal of stomach
        
        No hydrochloric acid to release vitamin from dietary protein
        
        Vitamin cannot bind to intrinsic factor to be absorbed
        
        (leads to) Deficiency symptoms
        
        Vegans may experience deficiency symptoms after a few years.
        
        Body repeatedly reabsorbs Vitamin B12
        
        Bigger red blood cells with lower count
        
        Sore tongue
        
        Degrading peripheral nerves, progressing to paralysis
        
        Neurological degeneration
        
        Occurs more quickly in infants born to mothers with unsupplemented vegan diets or untreated pernicious anemia
        
        Folate deficiency anemia
  - - - Properites
        
        Animal: cholecalciferol
        
        Plant: ergocalciferol
        
        Precursor: cholesterol
      - Main functions in Body
        
        Mineralization of bones
        
        Absorbs more calcium and phosphorus from digestive tract
        
        Increases blood calcium and phosphorus
        
        Kidneys are stimulated to retent more calcium
        
        by inhibiting the withdrawal of calcium from bones
        
        May target cellular tissues and cancer cells
        
        Deficiency Disease
        
        Rickets in children
        
        Osteoporosis
        
        Osteomalacia in adults: Softer bones
        
        Deficiency symptoms
        
        Soft brittle deformed bones
        
        Progressively weaker
        
        Pain in lower back, legs and pelvis
      - Dietary Reference Intakes (DRI)
        
        RDA: Men: 2.5 mcg/day
        Women: 2.5 – 10 mcg/day
        
        UL: 50 mcg/day
        
        Toxicity disease: Hypervitaminosis D
        
        Symptoms: Higher blood calcium
        
        Undergoes Calcification
        
        Precipitates in soft tissues
        
        Hardens blood vessels
        
        Threatening for major arteries of heart and lungs
  - - - Main functions in the body
        
        Used in energy metabolism
        
        For healthy skin and normal vision
        
        Improves functions of other B-vitamins
      - RDA: Men:1.5 – 1.8 mg/day
        Women: 1.2 -1.3 mg/day
        
        (when lacking) Deficiency disease: Ariboflavinosis
        
        Deficiency symptoms:
        
        Sore throat
        
        Smooth, painful purplish red tongue
        
        cracks & redness at corners of mouth (Cheilosis)
        
        (when exceeds) Toxicity: None reported
      - Properties: Easily destroyed by Uv light/ Irradiation
- - - - Main functions in body: Make blood-clotting proteins & bone proteins that regulate blood calcium
        
        Factors affecting malabsorption of vitamin K
        
        Anticoagulant drug disrupts with absorption
        
        Gallbladder disease
        
        Antibiotics kills intestinal bacteria
      - Adequate Intake (AI):
        Men: 120 ug/day
        Women: 90 ug/day
        
        (when exceeds Al and UL) Toxicity: Anticoagulant drugs are more ineffective at high doses, continuing blood clotting
      - Property: Made by intestinal bacteria, meeting 1/2 an individual's needs. Newborns need doses due to sterile stomach
  - - - Required to make…
        
        Red blood cells
        
        Cells including those in GI tract
        
        DNA
      - Activates Vitamin B12
      - Prevents
        
        Neural tube defects
        
        Heart disease
        
        Reducing homocysteine levels
    - - (when lacking) Deficiency Diseases:
        
        Macrocytic anemia: Blood lacking hemoglobin
        
        (If during pregnancy)
        
        Anencephaly: Brain is not formed for baby to function and respond
        
        Baby dies soon after birth
        
        Spina bifida: Underdeveloped baby’s spinal cord and backbone
        
        Causes physical disabilities
        
        Deficiency symptoms:
        
        Bigger RBCs with lower count
        
        Higher level of homocysteine
        
        Smooth, red tongue
      - (when excess) Toxicity symptoms: Covers Vitamin B12 deficiency symptoms
- - - - Main functions in the body
        
        Behaves as coenzyme needed to make and use certain amino acids
        
        Synthesize collagen that attaches and supports all body parts
        
        Creates scar tissues on skin
        
        Gives matrix for bone growth
        
        Make stronger blood vessel walls
        
        Thyroxin (thyroid hormone) synthesis
        
        Behaves as an antioxidant
        
        May reduce risk of chronic diseases
        
        Improves iron absorption from plant sources
        
        Protects iron from oxidation
        
        Break down histamine
        
        Helps to produce more white blood cells
      - Property: Easily destroyed by oxygen
      - UL: 2000mg/day
        
        (when lacking) Deficiency disease: Scurvy
        
        Deficiency symptoms
        
        Atherosclerotic plaques
        
        Bleeding gums
        
        Loosened teeth
        
        (when excess) Toxicity symptoms
        
        Nausea
        
        Headache
        
        Rashes
- - - - Rather resistant to heat
      - Will enter cooking water
      - Synthesised into tryptophan, amino acid
    - - Used in energy metabolism
      - Make fat & cholesterol
      - For…
        
        Healthy skin
        
        Functional nervous system & digestive tract
    - - (when lacking) Deficiency disease: Pellagra
        
        Poor functioning (DT)
        
        Diarrhea,
        
        Vomiting,
        
        Abdominal pain
        
        (Unhealthy skin)
        
        Bilateral symmetrical rash on parts exposed to sunlight
        
        (Poor functioning NS)
        
        Loss of memory
        
        Depression
        
        Apathy
      - (when in excess from huge doses of supplements) Toxicity symptoms
        
        Liver damage
        
        impaired glucose intolerance
        
        hives
- - - - Main function in the body
        
        Used in amino acids & fatty acid metabolism
        
        Aids in…
        
        Tryptophan  Niacin/ Serotonin
        
        Making…
        
        Heme in red blood cells
        
        Nucleic acids
        
        Lecithin
      - RDA: Men: 1.3 -1.7 mg/day
        Women: 1.3 – 2.0 mg/day
        
        (when lacking) Deficiency diseases due to
        
        Insufficient dietary intake
        
        Alcohol: Destroys the vitamin in the body
        
        Drugs: Binds & deactivates the vitamin
        
        Deficiency symptoms
        
        Anemia: Smaller RBCs in low count
        
        Scaly dermatitis (Skin condition)
        
        Confusion
        
        (when exceeds) Toxicity symptoms
        
        Skin leisons
        
        Muscle weakening from damaged nerves
        
        Irritability
      - Properties
        
        Fiber does not affect absorption of vitamin B6
        
        Lost under heat
- - - - serve as important barriers to infection
        
        (when inadequate intake) Deficiency symptoms
        
        Eye; Mucus forming-cells deteriorate and no longer synthesize mucus
        
        Poor health in cells: Insufficient mucus production in the intestines & lung cells
        
        Great risk for Infections
  - - -  Affect gene expression
    - - Cannot reproduce
      - Slow rate of growth
  - - - Night blindness
  - - - Carotenoid – lycopene
        
        Seems to protect prostate gland
        
        May also ↓ skin cancer
- - - - Blurred vision
      - More pressure inside skull
        
        Headaches
      - Muscles incoordination
    - - More osteoclasts harming bones during their growth
        
        Bones are less dense
      - Liver abnormalities
      - Birth defects
        
        Be caution when consuming supplements during pregnancy
        
        NO supplement during 1st trimester