Protein
What is the AMDR for protein?
10-35% of total calories
Smokers have a higher RDA for which vitamin?
Vitamin C
A key function of this fat soluble vitamin is blood clotting.
Vitamin K
Major source of chloride in the diet
Table salt
Brazil nuts are a rich source of this mineral.
Selenium
Describe two functions of proteins within the human body.
•Regulation of gene expression
•Tissue growth and development (muscles, blood cells, intestinal cells, scar tissue, hair, nails)
•Cell structure (blood vessels, cartilage, tendons, skin, bones and teeth)
•Enzymes (catalyst to chemical reactions)
•Hormones (cellular messengers)
•Antibodies (immunity)
•Transport system (lipoproteins, hemoglobin)
•Fluid and electrolyte balance
•Acid base balance (pH levels)
•Blood clotting
Excess intakes of this supplement can lead to a B12 deficiency.
Folic acid (folate)
A deficiency in this vitamin may cause thinning or loss of hair
Biotin
This minor mineral plays a large role in wound healing.
Zinc
AI for water for men (liters per day)
3.7 liters/day
What is the RDA for protein (in total grams per day) for someone who weighs 70 kg?
56 grams per day (0.8 x 70 kg)
Food group that includes rich sources of Vitamin B12
Proteins or dairy (animal products)
A deficiency in this vitamin can lead to Wernicke's.
Thiamin
A diet low in this mineral can lead to anemia
Iron
Two organs that regulate thirst and fluid/electrolyte balance
Brain and Kidneys
What chemical element is a component found in amino acids (proteins), but is NOT found in other energy yielding nutrients?
Nitrogen
Describe at least two reasons why those with heavy alcohol use are at higher risk for vitamin deficiencies.
Malabsorption of certain nutrients (thiamin, niacin, folate, Vit C)
Impaired utilization of nutrients (Vit A, Vit D)
Decreased intake of many nutrients-- i.e. alcohol displaces nutrient dense foods
This vitamin like nutrient plays a role in fetal development.
Choline
Dark leafy greens, nuts, legumes, and plant proteins are good sources of this mineral, which supports muscle and nerve function
Magnesium
Zinc
Provide an example of an incomplete protein, a complete protein, and complementary proteins.
Incomplete: beans, grains
Complete: animal products, tofu
Complementary protein: beans and rice, peanut butter and toast, hummus and crackers
The 4 D's of pellagra, and what vitamin deficiency this is associated with.
Niacin
-Diarrhea
-Dermatitis
-Dementia
-Death
Describe the key differences between fat and water soluble vitamins in terms of their absorption, excretion, and storage in the body.
Fat soluble: requires fat for absorption. Excreted in the feces. Stored in the body for longer periods of time (increased risk of toxicity)
Water soluble: do not require fat for absorption. Excreted in the urine. Not stored in the body for long periods of time (increased risk of deficiency)
Describe two factors that increase absorption of iron and two factors that decrease absorption of iron.
Absorption is enhanced with:
•Heme iron sources and Meat, fish, poultry (MFP) factor
•Vitamin C
•Cooking in cast iron skillets
Absorption is decreased with:
•Tannins (present in tea and coffee)
•Calcium, Phosphorus
•Phytates and fiber rich foods
This mineral plays a large role in glucose control (insulin regulation).
Chromium