chapter 7 Flashcards
vitamins
- definition
- essential or non essential nutrients
- exceptions
- how do they taste
- how many
- organic compounds needed in small amounts for growth, reproduction and good health
- essential
- D, K, niacin and biotin
- tasteless
- 13
why are there exceptions in vitamins
because they are produced in small amounts by microorganisms in GI tract
what will a deficiency cause
physiological symptoms
what will consuming too much of some vitamins cause
adverse effects
classified into 2 groups
- fat soluable vitamins
2. water soluable vitamins
fat soluable vitamins
- 4
- absorbed with
- can it be stored in the body
- how are they packaged
- A, D, E, K
- dietary fat
- yes
- in micelles
water soluable vitamins
- 2
- absorbed with
- can it be stored in body
- B and C
- water and enter the blood stream directly
- no but excesses can still be harmful
5 vitamins founds in vegetables
- folate
- A
- C
- E
- K
3 vitamins found in fruit
- folate
- C
- A
6 vitamins found in grains
- folic acid
- Niacin
- B6
- B12
- riboflavin
- thiamin
4 vitamins found in protein
- niacin
- thiamin
- B6
- B12
4 vitamins found in dairy
- riboflavin
- A
- B12
- D
some vitamins function as
antioxidants
antioxidants
- definition
- 4 ex
- substances that neutralize free radicals
- vitamins A, C, E and beta carotene
free radicals
- definition
- are normal by products of ___
- can result from
- contribute to
- ex
- unstable oxygen -containing molecules that can damage the cells of the body
- metabolism
- toxins or UV rays in environment
- increased risk of chronic diseases
- heart disease, cancer, alzheimer’s
vitamins differ in
bioavailability
bioavailability
- definition
- absorption
the degree to which a nutrient is absorbed from foods and used in the body
-can change with a body’s need for a particular vitamin
how can vitamins be destroyed
by air, water or heat
to preserve vitamins…
-4
- don’t expose your produce to air (O2 destroys water soluable vitamins and vitamins A, E, K)
- A little water is enough for cooking (vitamins are lost)
- reduce cooking time
- keep your food cool
bioavailability of ___ soluable vitamins is less than ___ soluable vitamins
- fat
- water
what do fat soluable vitamins require
-bile salts and micelles
vitamins in ___ are less than bioavailable than those in ___ because of ____
- plant foods
- animals
- plant fiber
what do plants provide
phytochemicals
phytochemicals
- definition
- what does it do to fruits and veggies
- act as
- naturally occurring plant compounds
- gives them its color
- antioxidants
provitamins
- definition
- converted to
- ex
- substances found in foods that are not usable in their current form
- converted to active form after absorption
- beta carotene split into 2 molecules of vitamin A in sm intestine of liver
preformed vitamins
- found in
- don not require
- found in foods already in active form
- conversion
2 ex of storage of fat soluable vitamins
- liver stores vitamin A, some K and E
- fat and muscle store vitamin D
vitamin A
- known as 4 names
- where is preformed vitamin A found
- what contains provitamin A carotenoids
- what is provitamin A carotenoids converted to
- retinoids, retinol, retinal, retinoic acid
- in animal foods such as liver, eggs, fortified milk and cheese
- plants
- converted to retinol in your body
carotenoids
- include
- definition
- absorbed more efficiently if
- are they toxic
- excess amounts cause
- beta-carotene
- pigments that give color to plants
- more efficient if fat is present in the intestinal tract
- no
- non threatening condition called carotenodermia
2 functions of vitamin A
- essential for healthy eyes
- involved it cell differentiation, reproduction, and immunity by promoting gene expression for healthy skin and mucous membranes, bone growth, fetal development and WBCs
proteins needed for healthy eyes
rhodopsin and iodopsin
rhodopsin and iodopsin
light sensitive proteins needed for vision
vitamin A
- daily needs (male and female)
- food sources
- male: 900 micrograms retinol activity equivalency
- female 700 ug RAE
- organ meats, milk, eggs, carrots, spinach etc.
vitamin A
- excessive amount of preformed vitamin A can
- upper limit for adults
- accumulate to toxic levels
- 3000 ug
vitamin A deficiencies
- chronic vitamin A deficiencies cause
- prolonged vit A deficiency leads to
- vit A deficiency associated with
- night blindness
- xerophthalmia
- stunting of bone
xerophthalmia
- definition
- main cause of
- permanent damage to the cornea
- preventable blindness in children
Vitamin E
- number of natural forms
- what is the most active form in the body
- synthetic form found in
- 2 functions
- adult daily needs
- 8
- alpha-tocopherol
- dietary supplements and is only 50% actie as natural form
- act as a powerful antioxidant
- act as an anticoagulant
- act as a powerful antioxidant
- 15 mg of alpha tocopherol equivalents per day
anticoagulant
inhibits formation of blood clots
vitamin E
- food sources
- risk of consuming too much in natural food sources
- risk of consuming too much in synthetic form in dietary supplements
- upper limit
- chronic deficiency of vitamin E can cause
- vegetable oils, nuts, seeds, fortified cereals, some green leafy vegetables
- no known risk
- can increase risk of hemorrhage
- 1000 mg per day
- rare but can cause nerve problems, muscle weakness and free radical damage to cell membranes
VItamin K
- # of forms
- what are they
- 2 functions
- 2
- menaquinone
- phylloquinone
- menaquinone
- essential for blood clotting
- important to bone health
- essential for blood clotting
menaquinone
synthesized by intestinal bacteria
phylloquinone
found in green plants
Vitamin K function: essential for blood clotting
- involved in
- babies are given an injection when
- synthesizing blood clot factors
- after birth
vitamin k function: important for bone health
- enables what
- chronic vit K deficiency may be a factor in
- bone protein osteocalcin to bind with calcium which acts as a coenzyme
- osteoporosis
vitamin K
- daily needs of men and women
- food sources
- men: 120 ug/day
- women: 90 ug/day
- green veggies, vegetables and margarine
vitamin K
- consuming too much
- people taking ____ meds such as ____ need to keep vit K intake consistent
- changes in intake can cause __ or __ drug effectiveness
- vit K deficiency that is severe enough to effect blood clotting is ___; who is at risk
- no known problems from foods or supplements
- anticoagulant; warfarin (coumadin)
- increase or decrease
- rare; people with problems absorbing fat
VItamin D
- known as ___ because
- ____ compound in skin is converted to ___ form of vit D
- inactive form converted to ___ form in ___ then to ___ form in __
- sunshine vitamin because it is made in the body with help of sunlight (UV)
- cholesterol-containing; inactive
- circulating in liver; active form in kidneys
vitamin D
-functions
- active form acts as a hormone
- regulates 2 important bone minerals
- may aid prevention of some cancers, diabetes, heart disease and multiple sclerosis
Vitamin D: regulates 2 important bone minerals
-what are they
calcium and phosphorus
calcium and phosphorus
- stimulates
- maintains
- intestinal absorption of Ca and P
- healthy blood levels and builds and maintains bones
when dietary calcium is low
vit D and parathyroid hormone cause calcium to leave bones to maintain necessary blood levels
vitamin D
- daily needs
- can sun exposure meet needs
- what reduces vit D production and absorption
- food sources
- 15-20 ug (600-800 IU) per day depending on age
- no
- skin pigmentation and use of sunscreen, weak sunlight intensity and pollution
- fortified milk and yogurt, fortified cereals and fatty fish
Vitamin D
- overuse of supplements may lead to
- upper limit
- hypervitaminosis D which causes hypercalcemia
- 4,000 international units (100 ug)
rickets
- definition
- on the rise in the US due to
- bones weaken due to
- vitamin D deficiency disease in children
- decreased milk consumption
- decreased Ca and P which leads to bowed legs (children only)
osteomalacia
- definition
- causes
- adult equivalent of rickets
- muscle and bone weakness and pain
water soluable vitamins
- how many
- __ belong to B vit complex
- vitamin
- 9
- 8
- C
8 water soluable vitamins that belong to B vit complex
- thiamin
- riboflavin
- niacin
- vit B6
- folate
- vit B12
- pantothenic acid
- biotin
B vitamins and vit c are water soluable
- dissolve in
- are not
- excess is secreted in
- routine excessive intake can be
- B vits share a common role as
- provide energy?
- water
- stored in body except B12
- urine
- harmful
- coenzymes
- no but many are needed to use carbs, protein and fat as fuel
coenzymes
help enzymes produce chemical reactions in cells
thiamin
- B __
- discovered when
- 3 functions
- 1
- first B vitamin discovered
- transmission of nerve impulses
- metabolism of carbs and certain AA
- plays role in breakdown of alc in body
- metabolism of carbs and certain AA
thiamin
- daily needs (men and women)
- food sources
- men: 1.2 mg/day
women: 1.1 mg/day - enriched and whole grain products and pork
consuming too much of thiamin
no known toxicity and no UL set
Beriberi
- definition
- symptoms
- common or rare in US due to
- chronic ___ can lead to advanced form ___
- thiamin deficiency disease
- rapid heart beat, edema, confusion, loss of coordination and shortness of breath
- rare due to enrichment of grains
- wernicke-korsakoff syndrome
wernicke korsakoff syndrome
- definition
- symptoms
- due to
- progressively damaging brain disorder
- confusion, memory loss, loss of coordination, tremors and hallucinations
- thiamin deficient diet and alcohol interfering with thiamin absorption
riboflavin
- b__
- definition
- abundant in
- what preserves riboflavin content
- 3 functions
- daily needs (men and women)
- food sources
- 2
- light sensitive vitamin
- in milk
- opaque containers
- important for energy metabolism (able to use fats, carbs and protein for energy)
- keeps cell healthy
- enhances functions of other B vitamins
- important for energy metabolism (able to use fats, carbs and protein for energy)
- men: 1.3 mg/day; women 1.1 mg/day
- milk, yogurt
riboflavin
- excess
- UL
- deficiency symptoms
- excreted in urine
- no UL set
- rarely seen in healthy ind. eating a balanced diet but include sore throat, swelling inside mouth, inflammed and purpleish red tongue, dry tongue
niacin
- B __
- 2 active forms
- 3 functions
- can it be made in the body
- 3
- nicotinic acid and nicotinamide
- energy metabolism
- synthesize fat and cholesterol
- keep skin cells and digestive system healthy
- energy metabolism
- yes from the AA trytophan
how much niacin would be prescribed to people?
-why
- high dose: 50 times UL
- to decrease blood LDL cholesterol and tryglycerides and increase blood HDL
Niacin
- daily needs (men and women)
- food sources
- what are good sources of trytophan
- men: 16 mg/day; women: 14mg/day
- meat, fish, poultry, enriched whole grain breads and fortified cereals
- protein rich foods
niacin
-over consumption
- flushing, nausea and vomitting
- toxicity to liver
pellagra
- definition
- four Ds
- once common in
- niacin deficiency disease
- dermatitis, diarrhea, dementia, and death
- in south due to corn based diet
