chapter 7 - vitamins Flashcards
what are vitamins
organic compounds essential in small amts for body functioning
doesn’t provide energy but enables body to use energy from carbs fats and protein
what was created to replace recommended dietary allownaes (RDAs) and when
Dietary Reference Intakes (DRIs) in 1997
who are inclined to vitamin deficiences
do not eat balanced didet
alchoholics
ppor and incapacitated elerdy
clients w serious diseases that affect appetite
ID
young children receiving inadequate care
deficiency of fat-soluble vitamins ofcur in clients w chorinc malabsorption (CF, celiac, crohns)
avitaminosis
without vitamins
hypervitaminosis
excess of one or more vitamins
how can vitamin loss be avoided
buying freshet unbruised veg and fruit locally and using within day time
prep fresh veg and fruit j before serving
heating canned veg quickly and in own liquid
follow package directions when using frozen veg or fruit
using as little water as possible when cooking and having it boil before adding veg, or preferably steaming them
cover the pain, cook veg util bright in color and crisp and tender
- save cooking liquid for soups steews and gravies
- store fresh veg and fruits in cool dark place
- microwave fruits and veg in 1-2 tbsp of water
- cook corb on cob in microwave by wrapping in paper towel
- roasting veg to retain nutrients rather than boiling
how are vitamins classified
solubility
fat solubiton - vitamin a, d,e, and k (4 total)
water insoluble - vitamin b complex and c (9 total)
vitamin d is sometimes classified as hormone
b-complex as catalysts or coenzymes
when vitmain has diff chem form but same purpose its sometimes called vitamer
what is a precursor or provitamin
substance from which body can synthesize specifci vitamin
carotenoids r example of precurose of vitamin a and r referred to as provitamin a
what are sources of vitamin a (retinol)
Liver, fish oils, egg yolks, and whole-fat dairy products
whole milk, butter, cream, cod liver oil
dark-green leafy veg, deep yellow or orange fruit, fortified margarine
functiosn of vitamin a
necessary for the formation of healthy epithelial tissue
mainteance of vision in dim light, maintance mucous membranes and healthy skin
, growth anddevelopment of bones,
reporducution,
healthy immune syste, antioxidants
keep eyes moist and free of infection, hel lining of lungs and intestines remain moist and disease free
deficiency of vitamin a
night blindness
xerophthalmia
respirairy infections
bone growth ceases
dry and scaly skin, fatigue
toxicity of vitamin a
birth defects
bone pain
anorexiant
enlargement of liver
severe headaches, bone pain, dry skin, hair loss, vomiting, and liver damage
sources of vitamin d (calciferol)
salmon and tuna, foritifed milk and yogurt, foritifed margarine, fortified orange juice, sunlight
lake trout, eggs, butter
functions of vitamin d (calciferol)
regulation of absortions of caclium and phosphorus
buildign and maintenance of normal bones and teeth
prevent of tetany
immune and muscular function
reduction of inflammation
regulates cell cycle and cell differentiation
deficiency of vitamin d (calciferol)
rickets
ostteomalacia
osteoporosis
poorly de eloped teeth and bone
muscle spasms
rickets (n chidlren)
toxicity of vitamin d (calciferol)
kidney stones
cacificiation of soft tissues
sources of vitamin e (tocopherol)
leaft green veg
margarine
salad dressing
wheat germ
veg oil
nuts
functions of vitamin e (tocopherol)
antioxidant
considered essential for protiection of cell strucutre, esp of rbc
deficiency of vitamin e (tocopherol)
destruction of rbc
toxicity of vitamin e (tocopherol)
bleeding
sources of vitamin k
liver, milk
leafy, green veg, cabbage, boccoli, brussel sportous
green leafy vegetables, cabbage, and broccoli. Prunes, blueberries, blackberries, eggs, grain products, and nuts also supply small amounts of this vitamin.
functions of of vitamin k
blood clotting
deficiency of vitamin k
prolonged blood clotting or hemorrhaging
toxicity of vitamin k
hemolytic anemia
interferes w anticlotting med
jaundice + brain damage
sources of thiamine (B1)
lean pork, beef, liver, eggs, fish, whole and enriched grains, legumes, brewers yeast
functions of thiamine (B1)
metabolism of carb and some amino acids
maintain normal appetite and functioning of nervous system
deficiency of thiamine (B1)
gi, nerv, and cv system problems
beriberi
weakness
loss of appetite
irritability
Poor arm and leg coordination
nervous tingling throughout the body
edema and heart failure
toxicity of thiamine (B1)
none
sources of riboflavin (B2)
liver, kidney, heart, milk, cheese
leafy green veg, cereals, enriched bread
Milk and milk products, Enriched and whole-grain cereals, meats, poultry, and fish
functions of riboflavin (B2)
aids release of energy from food
health of mouth tissue
healthy eys
deficiency of riboflavin (B2)
cheilosis
eye sensitivity
dermatitis
glossitis
photophobia
inflamed tongue and cracked skin around the corners of the mouth. Various eye disorders and mental confusion
toxicity of of riboflavin (B2)
none
sources of niacin (nicotinic acid)
milk, eggs, fish, poultry
enriched breads and cereals
functions of niacin (nicotinic acid)
energy metabolism
healthy skin and nervous and digestive sstems
normal digestion
deficiency of niacin (nicotinic acid)
pellagra (dermatitis, dementia, diarrhea)
early symptoms include poor appetite ,wt loss, weakness
toxicity of niacin (nicotinic acid)
vasodilation of blood vessels - can cause niacin flush
nausea, dizziness, low bp
sources of pyridoxine (B6)
pork, fish, poultry, liver/ kidney, milk, eggs
whole-rain cereals, legumesfun
functions of pyridoxine (B6)
conversion of tryptophan to niacin
release of glucose from glycogen
protein metanlism and sythesis of nonessential amino acids
thought to play a role in more than 100 enzyme reactions
6 helps make the protein that allows red blood cells to carry oxygen
deficiency of of pyridoxine (B6)
cheilosis
glossitis
dermatitis
confusion
depression
irritanility
skin disorders, fatigue, irritability, and convulsions.
toxicity of pyridoxine (B6)
depression
nerve dammage
sources of cobalamin (B12)
seafood, poultry, liver/ kidney, muscle meats, eggs, milk, cheese
functions of cobalamin (B12)
synthesis of rbc
maintenance of myelin sheaths
treatment of pernicious anemia
folate metabolism
needed for growth, maintenance of
healthy nerve tissue, and formation of normal red blood cells. It also is needed for the release of energy from fat
defiency of cobalamin (B12)
degeneration of myelin sheaths
pernicious anemia
- a red, painful tongue and a tingling
or burning in the skin. Nerve damage can eventually lead to walking difficulties and paralysis. Nerve damage can also cause memory loss and mental slowness.
sore mouth and tongue
anorexia
neurological disoders
toxicity of of cobalamin (B12)
none
sources of folate
liver
leafygreen veg, spunach, legumes, seeds, broccoli, cereal and flour foritifed w folate, fruit
functiosn of folate
synthesis of rbcs and dna
defificency of folate
anemia glossitis enural tube defects like anechepalhy and spiuna bifida
miscarriage, speperation from uterus wall
RBC are fragile and cant mature or hold oxygen
toxicity of folate
could mask b12 defieicny
sources of biotin
milk, liver and kidney, egg yolks,
;egumes ,brewers yeast, soy flour, cereals, fruit
broccoli, spinach, cauliflower
Egg yolks, yeast, beans, nuts, cheese, and liver
functions of biotin
coenzymes in carb and amino acid metanolism
niacin synthesis from tryptophan
helps the body make fat and glycogen
deficiency of biotin
dermatitis, nausea, anorexia, depression, hair loss
increase in serum cholesterol
similar symptoms of the circulatory and muscular systems as a thiamin defi-ciency. These symptoms include abnormal heart rhythms, pain, weakness, fatigue, and depression. Nausea, loss of appetite, hair loss, and dry, scaly skin are other symptoms.
toxicity ofbiotin
none/ unknown
sources of pantothenic acid
eggs, liver, salmon, poultry
mushrooms, cauliflower, peanuts, brewers yeasty
whole grain cereals and legumes
thought to be synthesized by body
functions of pantothenic acid
metablism of carb, lipid, and proteins
synthesis of fatty acids, cholesterol, steroid hormones (like acetycholine)
deficiency of of pantothenic acid
rare: burning feet syndrome, vomiting, fatugie
toxicity of of pantothenic acid
none
sources of vitamin c (ascorbic acid)
all citrus fruits
broccoli
melons
strawberries
tomatoes
brussel sprouts
potatoes
cabbage
green peppers
functions of vitamin c (ascorbic acid)
prevention of scurvry
formation of collagen
healing of wounds
release of stress hormones
absoprtion of iron
antixoidant
resistance to infection
deficiency of vitamin c (ascorbic acid)
scury
muscle cramps
ulcerated gums
tendency to bruce easliy
toxicity of vitamin c (ascorbic acid)
raise uric acid level
hemolytic anemia
kidney stones
rebound scurvy
f nausea, diarrhea, and stomach cramps. Large doses may also reduce the ability of vitamin B12 to function
mineral oil can/ cant be absorbed humans
cant
whree is excess fat soluble vitamisn stored
liver; because of this deficiency of fat-soluble vitamin deficiences eappear slower although mega doses shoudl be avoided cause it can get toxic fast
what are the two forms of vitamin A
preformed vitmain A (retinol, adctive form)
carotenes (inactive form, found in plants, alpha-and beta-carotene - lower REA value)
what are antioxidants
protect cells from free radicals (atoms or groups of atoms w unpaired electrons that can be formed when oxygen itneracts w certain molecules thus causing a chain reaction by reacting with important cellular components)
what are common carotenoids
beta-carotene, lutein, lycopene, eaxanthin
what is most efficiently ocnverted to retnol
beta-carotene
best sources of beta-carotene
carrots, swet potatoes, spinach , broccoloi, pumpims, squash, mango cantaleoupe
what are vitamin a values commonly isted as + measurement
retinol equivalent (RE)
1mcg retinol or 6 mcg beta-carotene
what is the leading cause of blindness
lack of vitamin a
two forms of vitmain D
D2 ergocalciferol and D3 cholecalciferol
how is vitamin D3 formed
in humans from cholesterol in skin
vitamin d is a ____ and is ____
prohormone and heat-stable
best source of vitamin A
sunlight
chnges a provotamin to vitamin D3 in humans
what is vitamin D requirement
600 inenrational unis (15 mcg)
percent of population withvitamin d deficiency
40-75%
vitamin d influences expression of ___ gnees in our body
229
what are the two groups of vitaminE
tocopherols and tocotrienols
types of tocopherols
alpha, beta, delta and gamma
most biologicalyl active tocopherols
alpha-tocopherol
what aids vitammin E in its antioxidant
vitamin C and mineral selenium
sources of vitamin e
veg oils made from corn, soybean, safflower, and cottonseed
wheat germ, nuts, leafy green, pe aut butter, broccoli, kiwi
whole grain and fortified cereals, and nuts, particularly almonds. Peanut butter, broccoli, and spinach
vitamin E requirement increases if the amoutn of _____ in the diet increases
polyunsaturated fatty acids
what is vitamin K1 known as
phylooquione
what is vitmain K2 known as
menaquinone
synthesized in bacteria and found in animal sittues
synthetic vitaminK i called
menadione
what is given to newborns immeidabey after birth and wy?
vitamin k bc human milk has little vitamin K and intestines of newborns contain few bacteria
vitamin k is essential for formation of prothrombin
who are givien vitamin K
clients suffering from faulty fat absorption, clients after extensive antiboitoic therapy, antidote for overdose of anticoagulante, treat cases of hemorrhage
best dietary sources of vitamin K
leafy greens
dairy products have some
cows milk is better than human milk
small intestine productio nis not enough
requirement of vitamin K
120 mcg for men
90 mcg for women
infants up to 6 months should have 2 mcg
btwn 6-12 months should recieive 2.5 mcg
water solbuel vitamins include _____ and ____ + cjharacteristics
b complex and c
dissovble in water and easily detroyed by air, lightm, and cooking
not sotred in body to extent fat-soluble vitamins are stored
what is beri beri
disease that affects nervous, cv, and Gi systems
legs feels fheavy, feet burn, muscles degernate, client is irritale, suffers from headaches, depressio, anorexiaz, constipatin, tachycardia, edema, and heart failure
thiamine cooking properities
partialy destoreyed by heat and alkalies and lost in cooking water
most bread and cereals are encriched w thiamine so majority of ppl easily fulfill recommended intake
daily requirement for thiamine
female - 1.1 mg a day
male - 1.2 mg a day
for whom is thiamine deficiency common
alchoholics bc requirement for thiamine is increases and absoprtion is decreases
renal clients undergoing long-term dialysis, bypass syrgery pt, primrialy eating rice
eating raw fish (cotains thiamin’s)
riboflavins is destroyed by
light, irradiation, unstable in alkalies
daily requiement for riboflavin
female - 1.1 mg
male - 1.3 mg
best ay to prevent deificenty of riboflavin
fat-free milk (stored in opaque containers)
niacin stability
withstand reasonable amt of heat and acid and isnt destroyed during food storage
what is pellagra and what prevents it
sores on skin and diarrhea, anxiety, confusion, irritability, poor memory, dizziness, and untiemely death
niacin prevents it
what is niacin used as
cholsterol=lower agent under physicain supervision
best souces of niacin
meats, poultry, and fish
peanuts and legumes
erniched breads and cereals
milk and egg have niacin prcuros tryptophan
niacin requirements
measured as niacin equivalents
1 NE = 1 mg niacin or 60 mg tryptophan
14 mg/NE for adult women
16 mg/NE for adult men
vitamin B6 are composned of what 3 related forms
pyridoxine
pyridoxal
pyridoxamine
vitamin b stability
stable to heat and sensitive to light and alkalies
functions of vitamin B6
essential for protein metabolism anf absorption an d it aids in release of glucose from glyucogen
amino acids present in excessive amounts can be converted to those body is temp deficient in with the help of B6
catalyst for converting tryptophan to niacin and helps form other substances like serotonin and dopamin
sources of vitamin B6
poultry, fish, ,over, kidnney, potatoes bananeas , spiach
whole grains like oats and wheat are good soruces but lost during milling andn ot repla ced so refined are not good source
requrement for vitamin B6
1.3-1.5mg for female (oral contraceptives interfere w metabnolism of vitamin B6)
1.3-1.7 mg for men
vitamin b12
cobalamin
contain cobalt
slightly soluble in water, fairy stabnle to heat
damaged by strong acids or alkalies and by light
stored inhuman body for 3-5 yrs
what is b12 involved in
folate metabolism
maintanence of myelin sheath and healthy rbc
mush bind to intrinsic factor in gastric secretion to be absorbed and then travel to small itnesitnes where it combines w pancreastic proteases then travel to ileum where it attaches to special receptor cells to complete absorption process
best sources of B12
animal foods, organ meats, lean meat, seafood, eggs, and dairy
DRI for b12
2-4 mcg
inc during pregnancy and lactation
what may occur in deficiency of b12
megaloblastic anemia
inadeuqate myelin synthesis
what occurs when intrisic fator is missing
pernicious anemia
due to surgiical removal of stomach or bc disease or surgery affecting uleum
folate functions
dna synthsis, protein metabolism, formation of hemoglobin
prevent colon, cervicial, esopggeal, stomach and pancreatic cancers
increase homocysteine levels that prevent stroke, blood vessel disease, macular degeneration, and AD
sources of folate
cereals fortified w folate, leafy green veg, legume, sunflower seeds, fruits like orange juice and strawberries
heat, oxidation, UV destroy folate
_____ of foalte destryoed during food processing
50-90%
daily reuqirment of folate
400 mcg
600 mcg for first 6 weeks of pregnancy
signs of foalte deficiency
neural tube defects
spina bifida
anecehphyu
inflammation of mouth, touge
poor growth
depression and mental confusion
probelsm w nerve function
megaloblastic anemia
limit of folate in OTC
100 mcg for infants
300 mcg for children
400 mcg for adults
what is biotin also known as
vitamin H
AI of biotin
30 mcg
pantothenic acid
greek for from manyt places
faily stable but can be damaged by acids and alkalies
estimated intake for pantothenic acid
4-7 mcg
vitamin c
antioxidant properities
protects food from oxidation
requred for all cell meablism
readily destroyed by heat air and alkalies
scurvy symptoms
gingivitis
flesh that easily bruised
tiny, pinpoint hemorrhages of skin
poor wound healing
sore joints and muscles
weight loss
death
vitamin c and wound healing
important role in forming collagen (holds body cells together)
requirement for vitamin c increased during trauma, fever, and periods of growth
tiny, pinpotin hemorrhages are symptoms of breakfdown of collagen
vitamin c and iron
aids in absorption of nonheme iron hence its called an iron enhancer
other functions of vitamin c (not as well understood)
formation or function of norepinephrine, some amino acids, foalte, WBCs, immune system, and alergic reactions
reduce severeity of colds bc natural antihistamine, reduces cancer risk by reducing nitrites in food
requiremend of vitamin c
female - 75 mg
male - 90 mg
cig smokers - 125+ mg
excess of vitamin c causes…
diarrhea, nausea, cramps, excessive absorption of food iron, rebound scurvy, oxalate kidney stones
how many multivitamins does the american medical association recommend?
1
what is a megadose
10x RDA/ DRI
where to look to gain info about supplementals
USP (US pharmocopia)
NS international
Consumer Labs
gpvernment’s Office of Dietary Supplements
how many vitamins are there
13
how long do vitamin deficiency take to show
1 month or so
RDA for Vitamin A
900 mcg for male 14+
700 mcg for female 14+
retinol activity
equivalent (RAE).
anohther measure of vitamin A
measures the strength of various vitamin A compounds and the ease with which the body can use them
cvitmain A tolerable upper limit
2800 mcg
vitamin d and calcium
Normal amounts of calcium in the blood are needed for healthy nerve function, bone growth and maintenance, and other func-tions. Vitamin D performs this function by triggering the release of calcium from the bones. Vitamin D also controls blood calcium levels by enhancing the absorp-tion of calcium from the intestines. When blood calcium levels are low, vitamin D also reduces the amount of calcium the kidneys excrete.
how many forms of vitamin D exists and what are the most important to humans
10 exist
2 are important: provitamins D2 (ergocalciferol) and D3 (cholecalciferol)
where is D2 found
plant food
where is D3 found
D3 is found in animal foods, but is also made by the human body in the skin when exposed to sunlight. When sunlight shines on skin, a cholesterol-like compound in the skin forms the D3 provitamin. The liver and kid-neys then change the provitamin into the form of vitamin D best used by the body.
A light-skinned person can make enough vita-min D to meet the body’s needs in___ minutes of sun exposure
15
UL for vitamin D
100 mcg
RDA for vitamin E
15 mcg
what destroys vitamin e
heat
erythrocyte hemolysis
occurs in premature infants who lack vitamin E stores (developed in last few weeks of pregnancy)
causes red blood cells to break
makes infants listless and weak
UL for vitamin E
800 mcg
AI for vitamin K in F and M 14-18 yo
75 mcg
what are the B vitamisn
thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid
(B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).
vitamin B deficiency symptoms
nausea and loss of weight and appetite.
Severe exhaustion, irritability, depression, and forgetfulness may occur.
The heart, skin, and immune system may also be affected.
why was thiamine named thiamine
because thiamine means sulfur and B1 contians sulfur
thiamine RDI
male - 1.2 mg
female - 1g
Beriberi meaning
“I can’t, I can’t.
cause wo thiamine you cant do anythign tasks required for everyday living
meaning behind the name riboflavin
becuase flavin means yellow and B2 is yellow
RDA for riboflavin
male - 1.3mg
female - 1mg (1.1 for 19+)
rda for niacin
male - 16mg
female - 14 mg
UL for niacin
30mg for 14-18 yo
meaning behind Pantothenic acid
comes from greek work pantheon which means from all sides
because pantothenic acid found in all living tissue
AI for pantothenic acid
5 mg
b6 RDA
males ages 14- 50 is 1.3 mg
Females ages 14 to 18 is 1.2 mg
female 19-50 is 1.3 mg
Vitamin B6 needs increase further for people of both sexes after age 50.
UL for B6
80 mg
where does biotin get its name from
greek for sustenance
AI for biotin
for males and females ages 14 to 18 years is 25 micrograms
folate name meanign
derived from the Latin word folium, which means “leaf.” This is a logi-cal name because leafy green vegetables are good sources of folate
RDA for folate
14+ - 400 mcg
prengant - 600 mcg
healthcare providers recommend all women of childbearing age consume_______ micrograms of folic acid daily from supplements or fortified foods
400
UL for folate
800 mcg
vitamin b12 name meanign
cobalamin because it contains cobalt
rda b12
2.4 mcg
rda vitamin c
males ages 14 to 18 years old is 75 milligrams per
day. After age 19, it increases to 90 milligrams per day. For females ages 14 to 18 years, the RDA is 65 milligrams per day. After age 19, it increases to 75 mil-ligrams per day. T
UL for vitamin C
1800 mcg
choline
vitamin-like substance, is very important for nervous system devel-opment, cell membrane production, lipid transport, reproductive health, and other body processes.
AI of choline
Adequate intake for pregnant women is 450 milligrams of choline and 550 milligrams for women who are breast-feeding.
side effects of choline
Brain and nervous system development of the infant can be affected if there is inadequate intake
sources of choline
Eggs, milk, meat, poultry, nuts, and tofu made with calcium sulfate
good sources of flavonoids
Green tea, extra virgin olive oil, and pomegranates
plant sources of Carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin)
Red, orange, and green fruits and vegetables, including broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges, and watermelon
health benefits of Carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin)
May inhibit cancer cell growth, work as antioxidants, and improve immune response
plant sources of Flavonoids (such as anthocyanins and quercetin)
apple citrus fruits
onion
soybeans and soy producs
offee tea
possible health benefits of Flavonoids (such as anthocyanins and quercetin)
inhibit inflammation and tumor growht
aid immnity nd boost production of detoxifying enzumes in body
plant sources of Indoles and Glucosinolates (sulforaphane)
Cruciferous vegetables (broccoli, cabbage, collard greens, kale, cauliflower, and Brussels sprouts)
possible health benefits of Indoles and Glucosinolates (sulforaphane)
May induce detoxification of carcinogens, limit production of cancer-related hormones, block carcinogens, and prevent tumor growth
plant sources of Inositol (phytic acid)
Bran from corn, oats, rice, rye, wheat, nuts, and soybeans and soy products (tofu, soy milk, edamame, etc.)
possible health benefits of Inositol (phytic acid)
May retard cell growth and work as antioxidants
plant sources of Isoflavones (daidzein and genistein)
Soybeans and soy products (tofu, soy milk, edamame, etc.)
possible health benefits of Isoflavones (daidzein and genistein)
May inhibit tumor growth, limit production of cancer-related hormones, and generally work as antioxidants
plant sources of Isothiocyanates
Cruciferous vegetables (broccoli, cabbage, collard greens, kale, cauliflower, and Brussels sprouts)
possible health benefits of Isothiocyanates
May induce detoxification of carcinogens, block tumor growth, and work as antioxidants
plant sources of Polyphenols
(such as ellagic acid and resveratrol)
Green tea, grapes, wine, berries, citrus fruits, apples, whole grains, and peanuts
possible health benefits of Polyphenols
(such as ellagic acid and resveratrol)
May prevent cancer formation, prevent inflammation, and work as antioxidants
plant sources of Terpenes (such as perillyl alcohol, limonene, carnosol)
Cherries, citrus fruit peel, and rosemary
possible health benefits of Terpenes (such as perillyl alcohol, limonene, carnosol)
May protect cells from becoming cancerous, slow cancer cell growth, strengthen immune function, limit production of cancer-related hormones, fight viruses, and work as antioxidants
