chapter 7

Question 1

what are the causes of vitamin loss?

Answer 1

air, water, heat

air- storing cut vegies
water- boiling
heat- cooking

Question 2

what is deficiency?
where is it common?
are the symptoms overt or cover?

Answer 2

extremely low intake
developing countries
overt (obvious)

Question 3

what is inadequacy?
where is it common?
are the symptoms overt or cover?

Answer 3

moderately low intake
developed countries
covert (subtle)

Question 4

what are common symptoms with vitamin inadequacy?

Answer 4

fatigue, compromised immunity, impaired cognitive function (attentin, memory, mood)

Question 5

what are common diseases with vitamin inadequacy?

Answer 5

cancer, heart disease, diabetes, osteoperosis

Question 6

what are the under-consumed nutrients?

Answer 6

A, E, C, K

Question 7

which inadequacy is linked to a specific disease?

Answer 7

vitamin D - osteoperosis

Question 8

what are free radicals?

Answer 8

unstable molecules that damage cells

Question 9

how do antioxidants help take care of free radicals?

Answer 9

they help neutralize the free radical

Question 10

what is oxidative stress?

Answer 10

process of the free radical doing damage to cells

Question 11

what diseases are accelerated by oxidative stress?

Answer 11

heart disease, arthritis, cancer, dementia, diabetes

Question 12

what creates the free radicals that cause oxidative stress?

Answer 12

sugar, illness, stress, lack of sleep, air pollution, consumption of meat

Question 13

why is the sugar in an orange better than processed sugar in a donut?

Answer 13

sugar in orange comes packaged with antioxidants

Question 14

where do antioxidants come from?

Answer 14

micronutrients in plant foods, especially those with bright colors

Question 14

how much antioxidants do Americans get compared to what they need just to balance the oxidative stress of digestion?

Answer 14

they get half the antioxidants needed just to balance oxidative stress of digestion

Question 14

if you done eat enough, where does your body get the antioxidants that you need at any given meal?

Answer 14

stored antioxidants

Question 14

what is oxidative debt?

Answer 14

using more stored than consumed

Question 15

why not just take an antioxidant supplement instead?

Answer 15

they may increase cancer risk in smokers - they need to work with micronutrients in the food

Question 16

anthocyanin

Answer 16

comes from color of fruit/vegies (blue, purple, red)

Question 17

what vitamins are fat-soluble?
more or less likely to be toxic?
absorbed to the blood or lymph?

Answer 17

A, D, E, K
more likely (stored in body)
lymph

Question 18

what vitamins are water-soluble?
more or less likely to be toxic?
absorbed to the blood or lymph?

Answer 18

all B vitamins + C
less likely (only stored for short time, except B12)
blood

Question 19

which fat soluble vitamin is filtered out, so not stored in the body?

Answer 19

K

Question 20

which water soluble vitamin is not filtered out, so stored in body, for several years?

Answer 20

B12

Question 21

if you ate a plant based, fat free diet that was high in all the essential nutrients, what vitamins will be compromised?

Answer 21

A, D, E, K; they need fat in order to be absorbed

Question 22

what is a provitamin?

Answer 22

something you eat that can be made into a vitamin

Question 23

what is the advantage of getting provitamins?

Answer 23

it is there if you need it

Question 24

what is the provitamin for: -Vitamin A: -Vitamin D: -Niacin:

Answer 24

-beta carotene -UV rays, cholesterol in skin -tryptophan

Question 25

which vitamins carry the highest toxicity?

Answer 25

A and D

Question 26

what are some foods that would have high beta carotene?

Answer 26

carrots, oranges, spinach, cantelope... dary leafy greens, and orange fruits/veggies)

Question 27

which vitamins are antioxidants?

Answer 27

beta carotene vitamin C vitamin E

Question 27

what are the reasons that you may need to take a Vitamin D supplement?

Answer 27

-dark skin -not enough sun exposure -older in age -live in northern latitude

Question 28

a deficiency in vitamin A can cause what?

Answer 28

night blindness xerophthalmia

Question 29

a deficiency in beta carotene can cause what?

Answer 29

macular degeneration (losing vision)

Question 30

a deficiency in vitamin D can cause what?

Answer 30

osteoporosis

Question 31

a deficiency in folate can cause what?

Answer 31

macrocytic anemia and birth defects like spina bifida

Question 32

a deficiency in vitamin B12 can cause what?

Answer 32

macrocytic anemia and pernicious anemia

Question 33

a deficiency in thiamin can cause what?

Answer 33

wernicke-korsakoff, beriberi

Question 34

a deficiency in niacin can cause what?

Answer 34

pellagra

Question 35

a deficiency in vitamin k can cause what?

Answer 35

osteoporosis

Question 36

what nutrients are added to enriched flower?

Answer 36

thiamin, niacin, riboflavin, folate, iron

Question 37

what are the symptoms for pellagra?

Answer 37

the d's dermatitis, diarrhea, dementia, death

Question 38

where was pellagra commonly found in the 19th century and why?

Answer 38

the south because people ate cornbread and the grains were mainly cornbread

Question 39

what vitamin promotes bleeding?

Answer 39

vitamin K

Question 40

what vitamin boosts iron absorportion?

Answer 40

vitamin C

Question 41

what vitamin is not found in plant foods?

Answer 41

b12

Question 42

what vitamin is mainly seen as a deficiency for refugee populations?

Answer 42

thiamin

Question 43

what deficiency disease do refugees get?

Answer 43

berberi

Question 44

what vitamin is critical for fetus development?

Answer 44

folate

Question 45

people taking blood thinner medications should not supplement with ....

Answer 45

vitamins k and e since they blood thinner medications are designed specifically for your type of blood and the vitamins could disrupt that level.

Question 46

what vitamin is an anti coagulant (anti blood clots)

Answer 46

vitamin e

Question 47

what vitamin may you be deficient in based on your age besides vitamin d?

Answer 47

b12- you need HCL to absorb it, and old people dont make as much HCL (this is very common)

Question 48

is intrinsic factor for the absorption of vitamin b12 common?

Answer 48

no, it is rare

Question 49

leafy greens are rich in which vitamins?

Answer 49

e, beta-carotene, k, riboflavin, folate

Question 50

what vitamin promotes collagen synthesis?

Answer 50

c

Question 51

what vitamins are antioxidants?

Answer 51

beta-carotene, c, e

Question 52

what vitamin deficiency is scurvy

Answer 52

vitamin c