Chapter 7 Flashcards
Vitamins Definition and Importance
Organic compounds essential for growth, reproduction, and overall health. They don’t provide calories but are critical for body functions
Types of Vitamins
Fat soluble (A, D, E, K) and water soluble (B-complex, C). Fat are stored in liver, fat, and muscles and water requires regular replenishment as they are not stored long term
Air Exposure
Water-soluble vitamins and fat-soluble vitamins are sensitive to air. Store fresh produce in airtight containers and avoid excessive exposure to air (prolonged storage and unnecessary slicing of fruits/veggies
Water
Water-soluble vitamins can leach into cooking liquids during boiling/soaking. Use minimal water during cooking or opt for methods like steaming, microwaving, or stir-frying
Heat
High temps can destroy water-soluble vitamins, especially during canning or long cooking. Microwaving, steaming, or stir-frying use less heat and shorter cooking times
Light
Light exposure, especially UV, can degrade riboflavin (B12). Foods like milk should be stored in opaque containers to protect vitamin content
Alkalinity
Alkaline substances (baking soda), can destroy certain vitamins like C, niacin, and riboflavin. Avoid adding baking soda when cooking veggies
Temperature
Cooler temps help preserve vitamins. Refrigeration or freezing is beneficial for maintaining the nutrient content for perishable foods
Bioavailability
The proportion of a vitamin that is absorbed and utilized by the body
Source of Vitamin
Vitamins from animal products are often more bioavailable than plant products. Vitamin A from the liver is readily usable, while provitamin A from plants require conversion in body
Cooking and Processing
Cooking methods can either enhance or reduce vitamin bioavailability. Cooking can make provitamin A in veggies more available but reduces Vitamin C content
Form of Vitamin
Chemical form of vitamin matters. Natural forms (Vitamin E) may differ from synthetic forms
Digestion and Absorption
Factors like digestion efficiency, age, and health conditions can affect the absorption of water and fat soluble vitamins. Fat soluble require dietary fat for proper absorption whereas water soluble are absorbed with water
Food Matrix
The structure of food can influence absorption. Whole foods provide a complex matrix where vitamins work synergistically with other nutrients, enhancing their utilization
Functions and Sources
Vitamin A (vision), Vitamin D (bone health), Vitamin C (antioxidant), B vitamins (coenzymes). Food sources range from fruits/veggies to fortified products and animal foods
Deficiencies and Excesses
Vitamin A (night blindness), Vitamin C (scurvy). Excessive intake can lead to toxic effects
Vitamin-like Nutrients
Choline and carnitine are important for specific metabolic processes
