chapter 7 Flashcards
what are the causes of vitamin loss?
air, water, heat
air- storing cut vegies
water- boiling
heat- cooking
what is deficiency?
where is it common?
are the symptoms overt or cover?
extremely low intake
developing countries
overt (obvious)
what is inadequacy?
where is it common?
are the symptoms overt or cover?
moderately low intake
developed countries
covert (subtle)
what are common symptoms with vitamin inadequacy?
fatigue, compromised immunity, impaired cognitive function (attentin, memory, mood)
what are common diseases with vitamin inadequacy?
cancer, heart disease, diabetes, osteoperosis
what are the under-consumed nutrients?
A, E, C, K
which inadequacy is linked to a specific disease?
vitamin D - osteoperosis
what are free radicals?
unstable molecules that damage cells
how do antioxidants help take care of free radicals?
they help neutralize the free radical
what is oxidative stress?
process of the free radical doing damage to cells
what diseases are accelerated by oxidative stress?
heart disease, arthritis, cancer, dementia, diabetes
what creates the free radicals that cause oxidative stress?
sugar, illness, stress, lack of sleep, air pollution, consumption of meat
why is the sugar in an orange better than processed sugar in a donut?
sugar in orange comes packaged with antioxidants
where do antioxidants come from?
micronutrients in plant foods, especially those with bright colors
how much antioxidants do Americans get compared to what they need just to balance the oxidative stress of digestion?
they get half the antioxidants needed just to balance oxidative stress of digestion
if you done eat enough, where does your body get the antioxidants that you need at any given meal?
stored antioxidants
what is oxidative debt?
using more stored than consumed
why not just take an antioxidant supplement instead?
they may increase cancer risk in smokers - they need to work with micronutrients in the food
anthocyanin
comes from color of fruit/vegies (blue, purple, red)
what vitamins are fat-soluble?
more or less likely to be toxic?
absorbed to the blood or lymph?
A, D, E, K
more likely (stored in body)
lymph
what vitamins are water-soluble?
more or less likely to be toxic?
absorbed to the blood or lymph?
all B vitamins + C
less likely (only stored for short time, except B12)
blood
which fat soluble vitamin is filtered out, so not stored in the body?
K
which water soluble vitamin is not filtered out, so stored in body, for several years?
B12
if you ate a plant based, fat free diet that was high in all the essential nutrients, what vitamins will be compromised?
A, D, E, K; they need fat in order to be absorbed
what is a provitamin?
something you eat that can be made into a vitamin
what is the advantage of getting provitamins?
it is there if you need it
what is the provitamin for:
-Vitamin A:
-Vitamin D:
-Niacin:
-beta carotene
-UV rays, cholesterol in skin
-tryptophan
which vitamins carry the highest toxicity?
A and D
what are some foods that would have high beta carotene?
carrots, oranges, spinach, cantelope… dary leafy greens, and orange fruits/veggies)
which vitamins are antioxidants?
beta carotene
vitamin C
vitamin E
what are the reasons that you may need to take a Vitamin D supplement?
-dark skin
-not enough sun exposure
-older in age
-live in northern latitude
a deficiency in vitamin A can cause what?
night blindness
xerophthalmia
a deficiency in beta carotene can cause what?
macular degeneration (losing vision)
a deficiency in vitamin D can cause what?
osteoporosis
a deficiency in folate can cause what?
macrocytic anemia and birth defects like spina bifida
a deficiency in vitamin B12 can cause what?
macrocytic anemia and pernicious anemia
a deficiency in thiamin can cause what?
wernicke-korsakoff, beriberi
a deficiency in niacin can cause what?
pellagra
a deficiency in vitamin k can cause what?
osteoporosis
what nutrients are added to enriched flower?
thiamin, niacin, riboflavin, folate, iron
what are the symptoms for pellagra?
the d’s
dermatitis, diarrhea, dementia, death
where was pellagra commonly found in the 19th century and why?
the south because people ate cornbread and the grains were mainly cornbread
what vitamin promotes bleeding?
vitamin K
what vitamin boosts iron absorportion?
vitamin C
what vitamin is not found in plant foods?
b12
what vitamin is mainly seen as a deficiency for refugee populations?
thiamin
what deficiency disease do refugees get?
berberi
what vitamin is critical for fetus development?
folate
people taking blood thinner medications should not supplement with ….
vitamins k and e since they blood thinner medications are designed specifically for your type of blood and the vitamins could disrupt that level.
what vitamin is an anti coagulant (anti blood clots)
vitamin e
what vitamin may you be deficient in based on your age besides vitamin d?
b12- you need HCL to absorb it, and old people dont make as much HCL (this is very common)
is intrinsic factor for the absorption of vitamin b12 common?
no, it is rare
leafy greens are rich in which vitamins?
e, beta-carotene, k, riboflavin, folate
what vitamin promotes collagen synthesis?
c
what vitamins are antioxidants?
beta-carotene, c, e
what vitamin deficiency is scurvy
vitamin c
