EPHE 155 Spring 2025 Lec 8 and 9 Micronutrients and Water Slides PDF

EPHE 155 Introduction to Nutrition: Concepts & Controversies Micronutrients and Water University of Victoria, School of Exercise Science, Physical and Health Education Dr.Kimberly McQueen, BSc ND Email: [email protected] Learning Go...

EPHE 155 Introduction to Nutrition: Concepts & Controversies Micronutrients and Water University of Victoria, School of Exercise Science, Physical and Health Education Dr.Kimberly McQueen, BSc ND Email: [email protected] Learning Goals ❏ Understand the difference between Water and Fat Soluble Vitamins ❏ Discuss the importance of Minerals and Trace minerals ❏ Understand the role of the Vitamins and Minerals ❏ Review some important food sources for each Vitamin and Mineral ❏ Be able to identify the signs of deficiency and excess or UL, where applicable ❏ Be familiar with the DRI (RDA and AI) ❏ Discuss the functions of water and the importance of maintaining the body’s water balance. ❏ Understand the concepts of fluid and electrolyte balance Vitamins Get their nutrient name from being Vital substances Together with Minerals makeup the Micronutrient category All, except Biotin and Vitamin D, are considered essential (your body cannot make them) Are not energy yielding but are involved in energy metabolism Vitamins and Mineral integration Calcium Iron Vitamin A Magnesium Vitamin B12 Vitamin C Vitamin C Bone Folate Blood Vitamin ImmuneD Vitamin D Vitamin B6 Zinc Vitamin K2 Vitamin C Iron Vitamin E Vitamin B1 Vitamin C Vitamin B2 Iodine Vitamin B2 Antioxidants Vitamin Energy Metabolism B3 Fluoride Carotenoids Vitamin B5 Biotin Fat vs Water-soluble Vitamins Water-soluble Cooking and washing can leach them out Fat-soluble Dissolve in lipids Absorbed relatively easily (at the small intestine) Require bile for absorption Not extensively stored (B6 and B12 are Are stored in tissue stored to a greater extent than the others) Can be toxic in excess Less likely to reach toxic levels Vitamin A Vitamin C Vitamin D B Vitamins Vitamin E B1 Vitamin K B2 B3 B5 B6 B12 B9 B7 Enriched vs Fortified Foods Enriched Nutrients were lost during processing and added back in Fortified Nutrients added to a food - that weren’t already there An example: In the late 1990’s, Health Canada made it mandatory to fortify bleached wheat flour with folate - to help limit diseases of folate deficiency such as spinal cord defects. Vitamin C deficiency - Scurvy Vitamin B1 deficiency - Beriberi Vitamin B3 deficiency - Pellagra Vitamin B6 deficiency  Name Ascorbic Acid Calcium ascorbate (buffered) Action Co-enzyme in the formation Vitamin C and maintenance of collagen and connective tissue. Coenzyme in the production of carnitine - which is important in the transport of fatty acid. Anti-oxidant -part of how it helps with iron absorption, and supports immune function. Some good food sources Broccoli, tomato, sweet peppers, blueberry, guava, kiwi, orange/citrus Signs of deficiency Scurvy. bruising, poor wound healing, bleeding gums, fatigue, bone fragility, frequent infection UL and possible signs of UL: 2000mg Excess Nausea, abdominal cramping, diarrhea, iron storage DRI per day Men: 90mg Women: 75mg  The B Vitamins They don’t supply the body with energy however, B2 they help the body generate energy: B1 B3 B1, B2, B3, B5 and biotin participate in B6 releasing energy from Carbohydrate, B5 B7 Protein and Fats. B6 helps the body use amino acids to build proteins. B12 B9 B12 and Folate help cells multiply -including Red Blood Cells (120 day lifespan) and Digestive cells (3 day life span). You will know that the digestive health is essential for extracting the nutrients from food. Coenzymes Vitamin B2 Name Riboflavin Action Part of coenzymes in energy metabolism of all cells. Some good food sources Dairy, egg, beef liver, fortified soy. Signs of deficiency Cracks and redness at the corners of the mouth, painful, smooth, purplish red tongue, sore throat, inflamed eyes and eyelids, sensitivity to light, skin rashes. UL and possible signs of None reported Excess DRI per day Men: 1.3mg Women: 1.1 B12 and intrinsic factor As most food sources are protein-based you need the digestion of the stomach to help expose the B12 Stomach acid needs to unfold the protein Intrinsic Factor is a compound made by the stomach Some people inherit a deficiency of Intrinsic Factor With age people can lose their ability to produce stomach acid and intrinsic factor.  Name Cobalamin Action Part of coenzymes, needed in new cell synthesis. Helps maintain the sheath that Vitamin B12 surround nerves protecting the fibres. Hel Some good food sources Milk, soy, ground beef, egg, tuna Signs of deficiency Macrocytic anemia, smooth tongue, tingling or numbness, fatigue, memory loss, disorientation, degeneration of nerves. UL and possible signs of None reported Excess DRI per day 2.4 micrograms  Name Folate (folic acid is the synthetic form) Action Must be present to make new cells and tissue. Works with B12 to make Red Blood Cells Vitamin B9 Some good food sources Broccoli, egg, peanut butter, asparagus, lentils, fortified grain products Signs of deficiency Neural tube defect, Macrocytic anemia, abnormal digestion, decreased immune function UL and possible signs of 1000 micrograms - if from Excess non-food sources. DRI per day 400 micrograms Supplementation on top of food is recommended for women of childbearing age. sample complete blood count (CBC) Fat-Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K Require bile for absorption Any condition that impacts fat absorption (i.e. GB removal, celiac, crohn’s disease, cystic fibrosis) can impact fat-soluble vitamin uptake Use of laxatives can speed up transit time and hinder absorption Stored in the liver and adipose tissue  Vitamin A Vitamin A is a group of compounds called Retinoids Pro-vitamin A, Beta-carotene, is the plant-sourced food and a precursor to Vitamin A. Liver, fish, egg and dairy are animal-sourced foods containing preformed Vitamin A (retinol and retinyl esters) sources. Retinol is stored in the liver. The Role of Vitamin A in vision Light perception at the retina Helps to maintain the health of the cornea There is a higher incidence of macular degeneration in people that are beta carotene deficient. Deficiency: Night blindness Vitamin A -Deficiency and Toxicity  Name Cholecalciferol Action Plays a role in blood calcium regulation. Bone development. Stimulates cell maturation (like Vit A). Vitamin D Some good food sources Eggs, tuna/seafood, fortified milk and alternatives, liver. Not Unique because the body many food sources that are plentiful in typical diets and so can synthesize some from often supplemented. sunlight exposure. Signs of deficiency Rickets. Osteomalacia. Public Health suggests 5-10 Malformed teeth, muscle minutes/day outdoors from spasms. Painful muscles and joints and can be mistaken for mid-March to mid-October, arthritis. combined with food sources to obtain sufficient levels. UL and possible signs of Adults: 100 micrograms/day Excess (4000 IU) Can be considered a hormone. Hormones are DRI (RDA per day) 19-70 years: 15 micrograms produced in one organ and (600 IU) have action at a different Above 70 years: 20 micrograms (800IU) organ/tissue. I would add that deficiency can contribute to low mood, lowered immunity, and hair loss. Vitamin D Synthesis and Activation Factors affecting sun exposure and Vitamin D synthesis Air pollution Tall buildings Clothing Geography ○ Sept-March - latitudes above 50 degrees (Canada) ○ Nov-Feb - latitudes between 35-50 degrees ○ South of 35 degrees - direct sun exposure is is sufficient year round Staying indoors Season Sunscreen Time of day The Role of Vitamin D in Bone Health Rickets and Osteomalacia Both rickets and osteomalacia involve defects in bone mineralization. Rickets is when the impact is at the growth plates in children. Osteomalacia is when the poor mineralization occurs at the immature bone matrix - before it is mineralized -it occurs at the osteoid. Osteomalacia can occur in children or adults. If a child has rickets then they will have osteomalacia. The most common cause of these conditions is Vitamin D deficiency but it can also occur with or due to Calcium deficiency. Rickets is characterized by enlarged head, joints, rib cage, deformed pelvis, and bowed legs. Osteomalacia refer to soft bones (malacia means softening). More common to people with liver or kidney disease, malabsorption, dark skin, and also limited UV exposure.  Some examples: Antioxidants Beta carotene (and other carotenoids) Vitamin E Concern is when there is a mismatch: Vitamin C when the body’s antioxidant defences Selenium can’t match the free radical damage. Flavonoids Vitamin E protection Vitamin E is active in the lipid-rich areas of the body. It donates an electron and is essentially used up to block peroxidative damage. Vitamin C can help in regenerating the Vitamin E. In blocking the damage, the Vitamin E has protected the cell membrane, proteins and DNA.  Name Vitamin K1 (phylloquinone) Vitamin K2 (menaquinone) Action Synthesis of blood clotting proteins and bone proteins. Vitamin K Some good food sources The beneficial bacteria of the digestive tract produce Vitamin K. Spinach, broccoli, cabbage - Time to clot can be dark leafy greens. measured in lab work. This is done on people that are Signs of deficiency Hemorrhage, abnormal bone formation. on blood thinners and can be measured pre-surgery, UL and possible signs of No UL set. Notable: Vitamin K and altered with Vit K Excess opposes effects of anti-blood administration if needed. clotting medication. Synthetic Vitamin K (menadione) can be K stands for the Danish toxic in pregnancy and in word koagulation (clotting) newborns - causing jaundice in the newborn, with the possible consequence of brain damage and death. DRI (AI per day) Men:120 micrograms Women: 90 micrograms Bringing it all together Look at Table 7-3 (first part only shown here) Table 7-4 Pages 314-322 Minerals Trace Minerals (Microminerals) 1. Calcium 1. Iodine 2. Phosphorus 2. Iron 3. Magnesium 3. Zinc 4. Sodium 4. Selenium 5. Potassium 5. Fluoride 6. Chloride 6. Chromium 7. Sulphate 7. Copper Present in amounts Present in amounts larger than 5 grams less than 5 grams  Action Bone structure. Muscle contraction. Blood clotting Calcium Some good food sources Dairy. Tofu. Sardines/fish with bones. Tahini. By far, the most abundant Signs of deficiency Stunted growth. Osteopenia or mineral in the human body. Osteoporosis. Calcium forms UL and possible signs of 2500mg hydroxyapatite crystals on Excess Constipation. Increased risk for collagen to harden bone, and kidney stone formation. teeth. DRI (per day) RDA 19-50 years old: 1000mg After the bone strengthening 51 years +: 1200mg process above, fluoride can replace the hydroxy part, making fluorapatite. Absorption and excretion of calcium is tightly controlled. Calcium adequacy in childhood through young adulthood is strongly predictive of susceptibility to osteoporosis.  Action Buffer. Part of DNA and RNA of every cell so used for growth and renewal of tissue. Cell membranes (phospholipids) Some good food sources Protein-rich foods but also Phosphorus many foods. Signs of deficiency Dietary deficiency is rare. Some The second most abundant drugs bind phosphorus and can mineral in the body. create a deficiency -then muscular weakness and bone pain could by symptoms. UL and possible signs of 4000 mg Excess DRI (per day) RDA 700mg  Action Assists in the operation of more than 300 enzymes. Needed in energy production. Part of the Magnesium protein making machinery of all cells. Muscle relaxation after contraction. Nerve function. Found in bone, muscles including the heart, liver and Some good food sources Pumpkin seeds, legumes other soft tissues. A small amount is in the fluids. Signs of deficiency Growth failure in children. It can be extracted from Weakness, confusion. bone to liberate more for uncontrollable muscle the blood, if needed, and contractions. kidney excretions can be modified to conserve. UL and possible signs of 350mg (from non-food sources) Excess Diarrhea, dehydration, pH Easily removed in food imbalance processing. DRI (per day) Men (19-30 years old): 400mg Could have a role in disease Women (19-30 years old): prevention, lowering blood pressure and decreasing the 310mg risk of heart attack.  Action Fluid and electrolyte balance. Acid-base balance. Muscle contraction. Nerve conduction. Some (good) food sources Table salt, soy sauce, baked goods, processed foods, Sodium seasoning Signs of deficiency Muscle cramps, mental apathy, The majority of salt in a loss of appetite person’s diet comes from processed and fast foods. UL and possible signs of Hypertension Remember that foods high in Excess sodium might not taste salty. DRI (per day) AI 1500mg Antidiuretic hormone from the Chronic Disease Risk pituitary gland can signal the Reduction level is less than kidney to retain more water -for example, if sodium 2300 mg concentration in the blood is too high. A major (negatively) charged ion outside of the cell membrane with chloride (potassium is on the DASH diet (Dietary Approaches inside) to Stop Hypertension): increases vegetables, fruit, Note: nuts, fish and whole grains A diuretic is a compound, usually a medication, while limiting red meat, butter, that causes increased urinary water excretion. and high fat foods. Some people call these a “water pill.” Table salt is Sodium chloride.  Action Fluid and electrolyte balance. Critical for maintaining the heartbeat. Some good food sources Because inside all living cells then unprocessed foods are Potassium rich sources. Vegetables, fruits, meat and alternatives. The major (positively) Signs of deficiency Muscle weakness, paralysis, charged ion inside the cells confusion. (sodium is outside). UL and possible signs of Muscle weakness. Potassium Excess injections can stop the heart. Can exert a positive effect Vomiting on oral exposure to on hypertension. excess. DRI (per day) AI Men: 3400mg Women: 2600mg  Action Fluid and Electrolyte balance. Acid base balance. Part of Hydrochloric acid Some good food sources Salt -naturally occuring salts and table salt. Chloride Signs of deficiency No known diet lacks chloride. No known deficiency state. A major (negatively) charged ion outside of the cell UL and possible signs of Normally harmless. Could Excess cause vomiting. Accompanies sodium in the fluid outside of the cell. DRI (per day) AI 2300mg Trace Minerals Iodine Iodine deficiency is one of Action Part of thyroxine (thyroid the world’s most common hormone) and preventable causes of mental retardation. Some good food sources Iodized salt. Seafood. Bread. Plentiful in the ocean and so Signs of deficiency Thyroid enlargement. Goitre. seafood is a dependable Hypothyroid. In children in can source. lead to irreversible mental and physical retardation, called A plant’s micronutrient cretinism. status relies on the iodine in UL and possible signs of Thyroid gland enlargement. the soil. Excess DRI (per day) RDA 150 micrograms  Action Hemoglobin in red blood cells. Myoglobin in muscle cells. Required for cellular energy Iron metabolism. Some good food sources Meats, some whole grains, tofu. Every living cell contains iron. Signs of deficiency Anemia. Impaired immunity. Iron helps make up hemoglobin Pale nail beds, mucous which carries oxygen in the membranes and skin, concave blood. Iron is a part of myoglobin nails, chills. Pica. which stores oxygen for the muscles. UL and possible signs of 45mg Ferritin is an intracellular protein Excess that stores iron. DRI (per day) RDA Men: 8mg Transferrin is a blood Women 19-50 years: 18mg glyco-protein that transports iron Women 50+ years: 8mg in the blood. We can measure transferrin iron saturation. 10-15% of dietary iron is typically Anemia absorbed - unless the body A condition of inadequate red blood cells. It is a symptom of adjusts for needs. a condition and not a disease. It can be from blood loss, excess red blood cell destruction, or created by a nutrient Can oxidize and cause free radical deficiency. damage so we have carrier proteins and keep iron tightly Iron deficiency anemia exists but there is also iron regulated. deficiency without anemia. Heme iron The iron contained in hemoglobin or myoglobin and therefore, animal-sourced foods. Tannins (tea and coffee) and phytates hinder absorption  Action Helps enzymes function - including in the making of sex hormones and in making the heme in hemoglobin. Immune function. Needed to produce Zinc the active form of Vitamin A. Some good food sources Beef, oysters, crab (shellfish). Signs of deficiency Growth retardation. Delayed sexual maturation. Impaired immune function. Hair loss. Eye and skin lesions. Loss of appetite. UL and possible signs of 40mg Excess Loss of appetite. Impaired immunity. Reduced copper and iron absorption. Low HDL cholesterol. DRI (per day) Men: 11mg Women: 8mg  Action Antioxidant. Activates thyroid hormone. Some good food sources Meat, shellfish, vegetables and whole grains but somewhat Selenium reliant on the selenium in the soil. Signs of deficiency An uncommon (fibrous) heart disease. UL and possible signs of Nausea, abdominal pain, nail Excess and hair damage. Nerve, liver and muscle damage. DRI (per day) RDA 55mg  Fluorosis where water contains too much fluoride. Irreversible. Manage young people to not swallow toothpaste Fluoride and mindful about fluoride exposure. Replaces hydroxy in hydroxyapatite to make Action Inhibits dental caries by making teeth and bone stronger. the teeth more resistant and This happens during the inhibiting the acid production of development of teeth and the bacteria of dental plaques. has a lasting benefit. Some good food sources Drinking water is a major source. Tea. Seafood. 40% of Canadians have access to fluoridated Signs of deficiency Susceptibility to tooth decay. municipal water. UL and possible signs of Fluorosis of teeth. Nausea, Excess vomiting, chest pain, itching. DRI (per day) AI 3mg  60% is the amount of weight that water makes up, in an adult. Water The most indispensable nutrient A universal solvent Lubricates and cushions -joints, spinal cord, eyeball, amniotic fluid, part of mucous Actively participates in chemical reactions Temperature regulation -sweating Cleanses the tissue and blood of waste is lost through the skin, urine, feces, respiration Water Balance Thirst lags behind hydration The Hypothalamus monitors the concentration of the blood, and communicates with the pituitary gland. Kidneys are also involved as they can retain or eliminate more fluid When the blood is more concentrated -water lost but not sodium - then molecules and particles in the blood attract water out of the salivary glands, and the mouth becomes dry. In older adults thirst can be blunted and so maybe it is more important to be drinking regularly throughout the day Water Balance ❏ The balance between water intake and excretion. ❏ Dehydration is loss of water ❏ Water intoxication is excessive ingestion of plain water ❏ Body water varies in pounds Electrolytes and Fluid Balance Electrolytes and Balance Water can move across the cell membrane freely. Therefore, to keep balance, the cell moves minerals Fluids follow the salts. Where salts go water follows. Salts are compounds composed of charged particles. Many salts are made from minerals. When the salt dissolves in water, it separates into single, electrically charged particles called ions. The ions allow the water to carry an electric current or charge, and so the ions are called electrolytes. Key electrolytes: Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate (made from Phosphorus) and Bicarbonate. How much Water? Water contributes about 95% of the volume of vegetables and fruits Water contributes about 50% of the weight of meat and cheeses A small amount of water is generated when food is converted to energy (ATP) A person (athlete) can sweat from 1-2 litres per hour DRI AI (given a normal diet and environmental conditions): Men need about 3.7 litres of fluid from water and beverages Women need about 2.7 litres you can use 40mls/kg