Ch. 7-8 and Spotlight D Flashcards
List fat soluble vitamins
A, D, E and K
Properties if fat soluble vitamins
- Dissolved in lipids
- often present in fatty portions of food
- Stored in tissue (toxicity possible)
- absorption in the small intestines
Functions of vitamin A, D, E and K
A- Vision and cell differentiation (functions as a hormone)
D- Bone growth and maintenance
E- Antioxidants
K- blood clotting and bone formation
Two types of Vitamin A
Retinoids and carotenoids
Sources of Vitamin A
Beef liver, sweet potato, spinach, carrots
Plant forms of vitamin A
Carotenoids and beta-carotene
Symptoms of vitamin A deficiency
- Night blindness
- Premature blindness
- Impaired immunity
- Rough and dry skin
- Keratinization
Symptoms of Vitamin A toxicity
- osteoporosis
- Can cause birth defects
- Turns skin yellow
Comes of supplements not eating too much plant sources
Sources of vitamin D
The sun (made in skin)
Fish like salmon, sardines, herring and red meat, egg yolk and liver
Functions of vitamin D
- Acts as a hormone
- helps bone growth and maintenance
- regulates calcium and protein synthesis
What is the fully activated form of Vitamin d called
Calcitriol
Deficiency of Vitamin D
- Rickets
- Osteomalacia
- cancer
- kidney disease
- Type 2 diabetes
Vitamin D toxicity
- elevated blood calcium
- nausea, vomiting
- stomach pain
- Bone loss
- Kidney failure
Vitamin E sources
Best source is from plant oils
- Almonds
- peanuts
- red bell pepper
Function of vitamin E
Protection from free radicals and antioxidant
vitamin E toxicity
- Less likely but from supplements
- increases bleeding
- Weakness, fatigue and nausea
Sources of vitamin K
- Kale
- Collard greens
- spinach
- broccoli
- Brussels sprouts
Functions of vitamin K
Blood clotting and bone metabolism
Vitamin K deficiency
Reduces the risk if hemorrhaging
What are the five nutrients added to grains?
The B vitamins: thiamin, riboflavin, niacin, folic acid and iron
Food sources of Vitamin C
- Oranges
- strawberries
- broccoli
- Potatoes
vitamin c deficiency
Scurvy, exhaustion, anemia, pain in limbs
Vitamin c toxicity
Rare but can cause Diarrhea
Sources of folate (folic acid)
- Broccoli
- peas
- leafy greens
Folate deficiency symptoms
- Pale skin
- Decreased appetite
- Grouchy
- Lack of energy
- Diarrhea
(No toxicity for this one)
Sources if vitamin B12
- Meat
- Milk
- eggs
- Cheese
Deficiency symptoms of vitamin B12
- Pale yellow tinge to skin
- Mouth ulcers
- Depression
- Disturbed vision
- pins and needles
Toxicity symptoms of b12
- Headache
- Diarrhea
- Fatigue or weakness
- tingling in hands and feet
Functions of folate
- Needed to make DNA and other generic material
- Division of cells
Functions of vitamin B12
Helps keep nerves and blood cells healthy
Can prevent a type of anemia called megablastic anemia
Water soluble vitamins
- 8 B vitamins
- Vitamin C
- Choline
Functions of vitamin C
- Collagen synthesis
- Coenzyme in biological reactions
- antioxidant
Cure for the cold is a myth
Possible causes of vitamin deficiency (6)
- Inadequate intake
- Decreased absorption
- Decreased utilization in cells
- Increased requirements (growth or pregnancy)
- Increased breakdown (alcohol or prescription drugs)
- Increased losses and excretion
Thiamin functions
AKA Vitamin B1
Coenzyme
Synthesis of RNA and DNA
Production of neurotransmitters
Food sources of thiamin
- Whole grain
- Fish
- Meat
Thiamin deficiency
Beriberi and wernicke korsakoff syndrome
Especially needed for alcoholics
Niacin functions
AKA B3
- Energy metabolism
- synthesis of glucose, fatty acids and cholesterol
- DNA Repair
- Cell signaling
Niacin food sources
Found in fish, chicken, beef and turkey (also legumes, nuts snd seeds)
Niacin deficiency
Pellagra
- Fatigue
- Dermatitis
- Diarrhea
- mental deterioration
- death
Niacin toxicity
- Flushing
- Gastrointestinal
- Liver damage
Riboflavin functions
AKA B2
Helps with energy metabolism
Food sources of riboflavin
- Eggs
- Milk
- Fortified cereal
- Mushrooms
Riboflavin deficiency
- Cracks and redness of the lips and corners of mouth
- Swelling mouth
- sore throat
Functions of b6
AKA Pyridoxine
- metabolizes tryptophan to niacin
- production of hemoglobin and neurotransmitters
- Acts as coenzyme to help release glucose from glycogen
Sources of B6
- Cereal
- Potato
- Banana
- pork
Vitamin B6 deficiency symptoms
- Anemia
- impaired immune function
- weakness
- Dermatitis
- neurological disorders
Vitamin B6 toxicity
- Pain and numbness
- sometimes permanent Neurological effects
Pantothenic acid sources and functions
In almost all food
- Helps with energy
- synthesizes fatty acids, cholesterol and teo neurotransmitters
Functions, deficiency and toxicity of Choline
Functions: Forms neurotransmitters, works with folate and helps with phospholipids in the cell membranes
Deficiency: liver damage
Toxicity: Fishy body odor
Functions of water soluble vitamins
- Blood health
- Coenzyme functions
- Nerve and muscle
- energy
- DNA and RNA
- Antioxidants
What is a dietary supplement?
- Any food or substance that supplements the diet and contains one or more dietary ingredients
Who benefits from dietary supplements
- Infants and children
- Pregnant women
- vegans
- Those who do not consume dairy
- Those on a restricted diet
What is intrinsic factor?
A protein made in the stomach that is needed to absorb B12
What is precursor or pro-vitamin?
A substance that is converted into a vitamin within an organism
What is a coenzyme?
Small molecules that bind with protein molecules and form active enzymes
What vitamins act as coenzymes?
All water soluble vitamins plus vitamin A and K that are fat soluble
What are free radicals?
Has to do with the atoms shell and stability
If the shell is not full it will bond with other atoms called free radicals
If this continues it will cause oxidative stress
What can free radicals cause?
- nervous system disease
- cardiovascular disease
- autoimmune disorders
- cataracts
- Aging
- diabetes
How does an antioxidant work?
Free radical fighters
- they give electrons to free radicals without turning into electron scavengers themselves
- also repair DNA and maintain healthy cells
Name the 3 antioxidant cells
- Vitamin C
- Beta-carotene
- Vitamin E
Define bioavailability
Enters into circulation and therefor is able to have an active effect
DSHEA
Dietary Supplement Health and Education Act
- illegal to market products that are adulterated or misbranded
- Cannot make false claims like natural or therapeutic
What is the USP?
United States Pharmacopeia
Cooking tips to preserve vitamins
- Keep skin on
- Avoid reheating food
- Use minimal amount of cooking oil
- Choose steaming over boiling
- cut veggies into large chunks
