NUTRITION LECTURE NOTES MODULE 2 CONTINUATION

8/25/21-I

VITAMINS  Needed for normal eye vision

- Fat soluble Utilization
Function: transport system of bdek -  Active vitamin A in order to be absorb she
General Properties and stability needed vitamin E and its storage on liver
o Have provitamins or precursors Food source:
o Generally stable esp. ordinary cooking  Dark green leafy yellow fruits and vegetables
methods (meaning d nawawala sources niya,  Letsugas, pechay, bokchoy, kangkong,
kamotepag nag steam d nag iiba kulay ng alugbati, saluyot, talbos ng kamote, sayote,
water) kalabasa, repolyo, carrots
o Deficiencies are slow to develop because  Animal sources: liver, egg yolk, milk, cream,
they can be stored in body butter, cheese, dilis, clams, tahong
o Not needed daily from food sources Deficiency
 Night blindness: d nakakakita sa gabi
- Water soluble  Eye lesions
o B vitamins, b1,2,3,6, folic acid, vit.c  Bitot’s spot
General properties:  Xeropthalmia
1. Should be supplied in diet everyday  Keratinization (hardening and sloughing)
2. Not stored significantly in body, secreted in
urine =Vitamin D
3. Deficiency symptoms develop relatively fast Functions:
4. Destroyed in ordinary cooking  Calcium and phosphorus absorption
promoting also normal bone and teeth
Amber colored bottles = color of bottle ng beer formation.
(Beer is rich in B vitamins and grains, but not Utilization:
recommended by dietician because of alcohol and  Placental transfer from mother to fetus
sugar content) Sources
(Store away from direct sunlight & cool places and  Food animal sources: Fortified margarine,
is use to protect the vitamins from other elements) butter, milk, and cheese, liver and other
glandular organs, salmon, sardines, and egg
Zinc na silver na lalagyanan yolk
(protecting vitamins inside)  Exposure to sunlight (7-10 am, but sunlight
at noon is not safe)
No approved therapeutic claim Deficiencies
(No scientific proof na it is a cure)  Rickets bones are soft and deformed, rosary
like chest bow legged
Red wine= 750 ml  Osteomalacia, softening of bones on adults
 Osteoporosis
FAT SOLUBLE VITAMINS
= Vitamin A =Vitamin E
Function Functions
 Maintains integrity of epithelial tissue
NUTRITION LECTURE NOTES MODULE 2 CONTINUATION
8/25/21-I

 Acts as antiooxidants prevents tissue from  Carbs increase need for thiamin while fats
being damge by free radicals causing and proteins spares it.
disease preventing cell rapirs in tissues.
 Reduces ability of LDL to form plaques Sources
Utilization  Grains/product CROW, RTE cereals
 Not stored to great extent  Milk, cheese, yogurt
 Bodies absorb 20-30 mof ingested vit.E and  Ready to eat cereals are by products of
absorption decreases as intake increases grains
Sources Deficiency
 Butter, oils, and fats, salad dressing  Fatigue, weakness, loss of appetite
 Pili nuts, margarine  Later stages of polyneuritis or inflammation
Deficiencies of the nerves changing cardio & GI tract.
 Muscle loss, weakness, nerve damage
= Riboflavin (vitamin b2)
Vitamin K Functions
Functions  Need for fat protein and carbs metabolism
 Aids in blood clotting (Helps body capture and use energy)
 Aids in incorporation of calcium into bones Utilization
Utilization  Easily destroyed by light, radiation, and
 Stored in liver but easily used up alkali
 Comes from the gut  Absrb in small itestione
Sources Sources
 Dark green leafy vegetable, wheat bran,  Milk, yogurt, cheese, grains/product, eggs,
vegetable oils especially soy beans liver, poultry, fish
 Pechay Baguio, cabbage, Letsugas, broccoli Deficiency
 High fiber = high water coz it dilutes fiber  Seborrheic dermatitis
Deficiency
 Bleeding bruises and decrease calcium =Niacin (vitamin b3)
Functions
WATER SOLUBLE VITAMINS  Hydrogen and electron acceptors, energy
=Thiamin (vitamin b1) metabolism
Functions: Utilization
 Helps body release energy in carbs ingested  The most stable of all water soluble
 Facilitates growth and maintenance of vitamins
nerve and muscle tissue  Needed tryptophan that is converted to
 Promotes normal appetites niacin
Utilization  Raises good cholesterol value and HDL
 Absorption is on the proximal part of Sources
duodenum. Less alkaline  All types of meat
 Concentrated in liver, heart brain  Grain and grain products
 Limited storage last only few days  Dried beans, nuts
 Any excess excreted in urine  RTE cereals
NUTRITION LECTURE NOTES MODULE 2 CONTINUATION
8/25/21-I

 Milk, cheese, yogurt Deficiencies

Deficiencies  Megaloblastic anemia (abnormally large
 Pelagra blood cells)
=Pyridoxine (vitamin b6) =Cyanocobalamin (vitamin b12)
Functions Functions
 Assist tryptophan to niacin conversion  Nerve tissue
Utilization  Normal RBC
 Storage is limited and amount present in  Build up protein tissue
blood and tissue is very low Utilization
Sources  Stored in liver and delivered for several
 Oatmeal, bread, breakfast cereals years
 Banana, avocados, prunes, tomatoes, Sources
potatoes  Meat, seafood, crabs, clams, and fish
 Chicken liver, meat  Milk/products
 Milk  RTE cereals
 Dark green leafy vegetables Deficiencies
Deficiencies  Pernicious anemia
 Bone pain  Neurological disorder: Tingling sensation,
 Muscular weakness nervousness
 Loss of feeling in arms and fingers Balance, variety, moderation (3 sustainable )

=BIotin
=Folate (folic acid) Functions
Functions  Manifacturer of fats, proteins and glycogen
 Promotes normal formation of RBC Utilization
 Utilize amino acids for protein tissue  Absorb in intestine
formation  Little intestinal synthesis of biotin
Utilization Sources
 Easily absorb in small intestine  Liver and glandular organs meats,egg yolk
 Stored in liver  Whole grain cereals
 Synthetic form added to fortified grain  Legulas
products is better absorbed than natural Deficiencies
folates.  A
 Why bread is fortified? (in the process of
creating bread b vitamins is lost kaya want =Ascorbic acid (vitamin c)
mo siya ibalik through fortification, it is an Functions
add on sa tinapay)  Formation and maintenance of intercellular
Sources cementing substance (Healing tissue)
 Fortified grain products  VIT. A,C,E = ANTIOXIDANTS
 RTE cereals Utilization
 Dark green leafy vegtables  No storage in tissues
 Orange, banana, and grapefruits
NUTRITION LECTURE NOTES MODULE 2 CONTINUATION
8/25/21-I

 Absorb in small intestine except GI

disorders
Sources
 Citrus foods- dalandan, oranges, lemon
 Other fruits – bayabas, atis, kasuy, fruit, Phosphorus: metabolic twin of calcium = same
mangoes, papaya, kiwi function
 vegetables Functions
Deficiencies  Component of bones and teeth
 Scurvy= bleeding gums, swollen gums,  Component of other enzymes involved in
tender joints, internal hermorrhage energy formation
 Metabolic twin of calcium
Saging = bawal hugasan Utilization
Carrots= pwede hugasan  Lack of exercise may cause loss of bone and
calcium
MINERALS  Increase gastric motility
*Structural = bones and teeth, presence of amount Food sources
in cells or molecules  Milk/products
*Regulatory = maintain acid base balance  Meats
Deficiencies
CALCIUM 
Function: POTASSIUM
 Components of bones and teeth Function: maintain acid-base balance
 Combines with phosphorus (metabolic twin Utilization: Heart muscle, important in muscle
of Ca) that hardens bones and teeth contraction important in controlling kidney
 Needed for muscle and nerve activity, Food sources: plant foods, dark green vegetables,
relaxation. oranges, bananas, beans, avocados, meat, and milk
Utilization products
 Vit. D enhance calcium absorption Deficiencies: hypokalemia (manutrition, prolog GI
 Better absorption (pregnancy, lactation, loss due to vomitting or chronic
growth) Decreased when old age. diarrhea/hyperkalemia (kidney fails to excrete
Source: properly K)
 Milk products
 Calcium fortified SODIUM
 Broccoli and dried beans Function: acid base balance, muscle nerve activit
Deficiencies Utilization: stored in small intestine, controlled by
 Osteoporosis aldosterone(Adrenal gland hormone)
 Osteomalacia Food sources: salt, milk,cheese, processed food
 Rickets in children (hotdog, ham, spam, noodles, chips) himalayan pink
 Stunted growth salt (really refined and not as salty as ordinary salt)
Overdose Deficiencies:
 Drowsiness
NUTRITION LECTURE NOTES MODULE 2 CONTINUATION
8/25/21-I

Function:
Utilization:
MAGNESIUM Food sources:
Function: promote conduction of nerve Deficiencies:
Utilization: excretion of it id kidney, alcohol
depresses it
Food sources: plant foods – beans nuts, tofu, green
vegetables, milk, bras, ready to eat cereals
Deficiencies: Hypomagnesemic tetany/ found in
child with kwashiorkor/ hypermagnesemic

CHLORINE
Function: partner with NA, K, structural and
regulatory (fluid-electrolyte balance)
Utilization:
Food sources:
Deficiencies:

IRON
Function: Transport oxygen for hemoglobin and RBC
Utilization:
Food sources: meat, fish, poultry, liver, yolk, cast
iron, wok, skillet, dark greeny veggy
Deficiencies: ANEMIA, TOXICITY

ZINC
Function: involve of protein reproduction, healing,
normal sense of state
Utilization:
Food sources: meat, milk/products, grains, nuts,
breads, rte cereals, greens
Deficiencies: growth failures, delayed sexual
maturation, overdose – nausea, vomitting,
irritation, fever

IODINE
Function:
Utilization: EXCRETED IN URINE
Food sources: iodized salt, seafoods, and seaweeds
Deficiencies: