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avitaminosis insufficient vitamin intake causes deficiency disease hypervitaminosis excessive vitamin intake can cause toxicity with damage to liver & brain seen w/fat soluble vitamins mega dosing consuming high doses of specific vitamins usually seen w/supplements increases the risk of toxicity but used to treat some diseases ie: common cold can cause "artificially induced" deficiencies where to much of one vitamin can cause an increased need of another rebound effect from suddenly stopping body is used to high levels & develops signs&symptoms of deficiency when supplements are stopped vitamin supplements 1) read the labels and know to treat each individual person differently 2)foods are a better source for vitamins because supplements lack phytochemicals phytochemicals similar to vitamins but no deficiency diseases are associated with them found in unprocessed plant foods diets high in phytochemicals are associated w/ dcsd cardio disease, inflammation and cancer and incrsd antioxidant effects choose a variety of colors as there are over 25K phytochemicals red foods lycopene yellow-green zeaxanthin red-purple anthocyanin orange beta-carotene orange-yellow flavonoids green glucosinolate white-green allyl sulfides vitamin A (retinol) functions helps prevent night blindness w/specialized cells in the retina, helps form visual pigments allowing eyes to determing amounts of available light, healthy skin & mucus membranes strong immune system and reproduction system forms of vitamin A (retinol) ** measured in retinol equivalents ** fully formed carotine or pro vitamin which the body converts to Vit. A found in yellow & green veg & fruits (in their pigments) sources of Vit. A (retinol) liver, eggs, and fortified dairy carotene- yellow & green plant foods ie: spinach, broccoli, sweet potatoes and carrots precautions for Vit A (retinol) great loss of vit A if cooked uncovered so its better to cook w/a lid or steam deficiencies associate w/Vit A night blindness impaired immunity reproductive problems Vitamin D ( cholecalciferol) functions ** not a true vitamin** ** is a prohormone** made by the skin w/sun exposure regulates calcium & phosperus absorbtion finally excreted by the kidneys and is hard to determine needs for individuals because its based on sun exposure Vit D sources sun milk & dairy products fish liver oil and yeast are the only natural food sources Vit D deficiencies rickets: malformation of skeletal tissue in children w/long bones being soft & bending under ones own weight Vit D toxicity calcification of bone tissue IE: lungs and kidneys (may end up w/kidney stones) Vit E (tocopherol) functions an antioxidant-protects from oxidation needs vary depending on levels of polyunsaturated fats stabalizes cell membranes Vit E sources veg oils, sunflower oils, egg yolks, nuts and avacados Vit E deficiencies w/premies, hemolitic anemia there is no vit E stores to protect RBC's from destruction Vit E toxicity to much can interfere w/Vit K absorbtion and blood clotting Vit K functions blood clotting necessary for prothrombin which is an antedote for anti coagulants Vit K types phylloquinone-found in the diet menaquinone-found in the intestinal flora Vit K sources made by the intestinal flora and also found in dark green leafy vegetables Vit K deficiency not common because its made in the intestinal flora newborns intestines are sterile therefore are often given a shot of Vit K post op antibiotics and diets can kill normal flora lowering Vit K causing malabsorbtion disorders of the GI tract Vit K precausetions vit K's need to be kept in dark bottles to prevent them from being broken down by light mineral there are 25 minerals essential to human life they are needed in varying amounts and their functions are building, activating, regulating, transmitting, and controling in various situations. they have 0 calories and the ones from animal foods are easier to absorb than plant foods free minerals those minerals floating by themselves as ions waiting to be taken up, combined, or found bound minerals attatched to other substances but are not necessarily available to be used parathyroid and calcitriol hormones that help w/ metabolism fat soluble vitamins absorned best when ingested w/fatty foods water soluble vitamins absorbed easily into the blood stream as they do not need a carrier for transport are not stored in the body long term w/the exception of B12 so daily intake is necessary to replenish excess is excreted in urine Vit C (absorbic acid) functions is an antioxidant helps build and maintain tissue & connective tissues is important for wound heaing increased need during stress, pregnancy, and from smokers vit C sources citrus fruits, cabbage, broccoli, tomatoes, canalope, & strawberries vit c deficiency scurvy-tissue bleeding, easy bruising, pin-point hemoraging can cause poor wound healing, fragile & soft bones and loose teeth vit c precautions can loose vit C to air and water so keep foods covered when cooking and use minimal water alkaline food additives (baking soda etc) decrease the effectiveness of Vit C B Complex serves as a coenzyme B1 (thiamin) functions coenzyme for fat, carb & protien metabolism important for enery production, esp. in cardio, nervous, and GI systems B1 sources whole grains, legumes, and meats B1 deficiency caused by poor diet effects chronic alcoholics B1 beriberi effects peripheral nervous system have pain and paralyasis, fatigue, decreased reflexes, weakend heart and blood vessels w/an increase in edema B1 wernickie's encephalopathy from alcoholism creates decreased mental alertness and coordination B1 precautions lost in cooking at high temps for long times in excessive amounts of water B2 (riboflavin) functions carb, fat & protien metabolism important in energy production and tissue building B2 sources the largest source is milk also found in whole grains and meats B2 deficiency tissue inflammations poor wound healing cracked lips swollen tongue itchy & burning eyes B2 precautions B2 is destroyed by light B3 (niacin) functions mainly for DNA & protien metabolism B3 sources meat whole grains legumes the body can make small amounts from protien (meat) sources B3 deficiency chronic alcoholics cannot metabolize pellegra 4D's- dermatitis, diarhea, dementia, and death B3 toxicity megadosing causes nausea and vomiting, liver damage and flushed or burning skin B6 (pyridoxine) functions carb, fat, and protien metabolism important for nuerotransmitter and HgB (hemoglobin) productio B6 sources widespread in the foods we eat IE: legumes, whole grains, meats,nuts B6 deficiency anemia B6 toxicity megadosing can cause nuero damage and poor coordination B6 precautions B6 is destroyed by light and alkaline food additives (baking soda) B9 (folic acid) functions DNA synthesis, RBC & HgB formation B9 sources liver, green leafy veg, legumes, yeast and whole grains B9 deficiency megoblastic anemia- which is increased during pregnancy also related to neuro tube defects of infants ie: spinabifida so those thinking of getting pregnant should increase the amount they ingest B9 precautions B9 is lost when cooking w/excess water B12 (cobalamin, cyancobalamin) functions RBC and HgB production as well as nervous system functions B12 sources animal protiens and small amounts in the GI flora B12 deficiency pernicious anemia necessary for absorbtion in the GI tract people who diet a lot need the supplements choline, pantothetic acid & biotin fall under B12: are widely available and are water soluble there is no RDA but they are associated w/B complex 7 minerals calcium phosphorus sodium potassium chloride magnesium sulfur calcium Ca functions ** needs Vit D to go w/it** regular muscle contraction including the heart transmission of nerve impulses normal bone & teeth formation fibrin for blood clotting ** the largest amount of mineral in the body** calcium sources milk, dairy, dark green leafy veg, and fortified cereals calcium deficiency osteoporosis poor bone and teeth formation **lg risk in bed pt's** calcium toxicity kidney stones and decreased absorbtion of other minerals Phosphorus P functions bone and teeth formation carb, fat, & protien fat metabolism energy production acid base balance (acts as a buffer) phospherus sources high protien foods ie: dairy, meat, fish, eggs, nuts, soy and legumes phospherus deficiency rare phosperus toxicity rare sodium Na functions water balance (most abundant extracellular element) needed for acid base balance muscle contractions sodium sources table salt is the main source esp high in processed foods so we dont NEED to add salt we CHOOSE to sodium deficiency increased loss w/ increased perspiration causes acid base imbalance and cramping sodium toxicity excess normally is excreted by the kidneys but in large amouns where the kidneys cannot rid the body of the extra, it can cause hypertention and edema potassium K functions water balance muscle contractions esp. the heart lg portion found intracellular but can lead to cardiac arrest if the K balance is to far off potassium sources oranges banana's green leafy veg avacados meat dairy whole grains potassium deficiency related to prolonged nausea vomiting and diahrea use of diuretics and NPO orders potassium toxicity kidneys normally excrete but if not able to it can lead to heart problems potassium precautions lost if cooked in excess water chloride Cl functions aids in digestion -hydrochloric acids) keeps the PH low for the enzymes to work helps maintain water & acid base balance found outside the cells and in gastric juices is necessary for transport of oxygen chloride sources table salt chloride deficiency rare because the body reuses but is caused by excessive vomiting if it occurs chloride toxicity rare but can be caused by severe dehydration magnesium Mg functions important for a wide variety of metabolic functions protien synthesis and muscle contractions magnesium sources nuts, soy beans, cocoa, whole grains, legumes, seafoods, green vegetables, and the less the foods are processed the better the amount of magnesium magnesium deficiency not common w/a regular diet but may be seen w/excessive loss of GI contents (diahrea, suctioning, vomiting) will cause muscle weakness and cramping as well as elevated BP sulfur S functions healthy skin, hair,and nails tissue building & connective tissue building sulfur sources high protien foods meats, dairy, legumes, and nuts sulfur deficiency rare sulfur toxicity unlikely trace elements there are 18 that the body needs in sm amounts iron Fe functions hemoglobin synthesis iron sources meat esp. liver eggs fortified cereals whole grains legumes nuts and raisins iron deficiency anemia iron toxicity overdose of suppletments is the leading cause of poisoning in children causes nausea, vomiting, diaharea & multi organ damage iron precautions needs Vit C for absorbtion iodine I functions production of thryroid hormone (thyroxin) which regulates the speed of metabolism iodine sources main one is iodinized salt seafood iodine deficiency hypothyrodism, goiter, creatinism iodine toxicity increased acne and iodine goiter zinc Zn functions makes enzymes & strengthens immune system need more during growth & pregnancy zinc sources meat seafood whole grain legumes zinc deficiency poor growth and wound healing zinc toxicity rare- megadosing causing N/V and decreased immune function floride Fl functions prevents cavities by strenghtening teeth floride source floridanated water toothpaste fish tea floride toxicity dont eat toothpaste chromium Cr functions increases insulins effectiveness chromium sources brewers yeast whole grains chromium study effects increases weight loss improves insulin resistance improves LDL & HDL ratios Copper Cu functions works w/iron involved in energy production & HgB syntheis copper source natural foods organ meats nuts seeds copper deficiency Wilson's disease- liver & nerve damage