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Chapter 7 vitamins Flashcards

1
Q

why are vitamins important?

A

they are required for growth and health

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2
Q

what happens when we have low vitamin intake?

A

we develop a deficiency

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3
Q

what is the response to correcting deficiencies?

A

you see dramatic improvements in health

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4
Q

true or false: we only need a very small amount of a given vitamin

A

true

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5
Q

what are fat soluble vitamins?

A

A, D, E, K

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6
Q

What are water soluble vitamin?

A

B and C

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7
Q

how are fat soluble vitamins absorbed?

A

they are absorbed like fats. they are first absorbed into the lymph and then into the blood.

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8
Q

how are fat soluble vitamins transported and stored?

A

they are transported with protein carriers in watery fluids and are stored in the liver or fatty tissues

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9
Q

how are fat soluble vits excreted?

A

they are not readily excreted and tend to build up in the tissues

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10
Q

How do we usually reach toxic levels of fat sol vits?

A

they likely are caused by supplements.

rarely occur from food.

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11
Q

what are our requirements for fat sol vits?

A

we need them in periodic doses, maybe weeks or even months, since our body can draw on its stores

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12
Q

how are water soluble vits absorbed?

A

they are absorbed directly into the blood

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13
Q

how do water sol vits transported and stored?

A

they travel freely in watery fluids and are not usually stored in the body.

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14
Q

how are water sol vits excreted?

A

they are readily excreted in the urine

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15
Q

how do we reach toxic levels of water sol vits?

A

toxicity is unlikely but when it happens it is caused by supplements

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16
Q

what are our requirements for water sol vits?

A

they are needed in frequent doses (1 to 3 days) because the body foes not store most of them to any extent.

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17
Q

what happens to the cornea without vit A?

A

The cornea becomes cloudy (keratinization) and dry (xerosis) and the eventual result is irreversible blindness (xeropthalmia)

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18
Q

keratinization

A

when the cornea becomes cloudy

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19
Q

Xerosis

A

when the eye becomes dry

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20
Q

xeropthalmia

A

irreversible blindness.

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21
Q

what role does vit A play in eyesight?

A

vit A is necessary for regenerating rhodopsin in the retina after a visual signal is sent to the brain.

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22
Q

night blindness

A

without vit A it takes a long time to regenerate rhodopsin so we have a hard time adjusting to be able to see in dim light.

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23
Q

what are some functions of vit A?

A 
Eyesight 
regulates gene expression like which proteins cells make
cell differentiation 
immunity 
growth(bones and teeth)
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24
Q

cell differentiation

A

cells develop to perform specific functions

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25
what are the effects of vit A deficiency on cells?
decreased cell division | deficient cell development
26
what are the health consequences of a vit A deficiency?
``` night blindness keratinization xerophthalmia impaired immunity reproductive and growth abnormalities exhaustion death ```
27
what are the effects of vit A toxicity on cells?
overstimulated cell division
28
what are the health consequences of a vit A toxicity?
``` skin rashes hair loss hemorrhages bone abnormalities birth defects fractures liver failure death ```
29
beta carotene
provitamin | precursor of vit A
30
what are the functions of beta carotene?
the same as vit A plus it also functions as an antioxidant
31
hypercarotenemia
too much carotene in blood | not harmful
32
what are some food sources of Vit A?
liver eggs fortified milk
33
what are some food sources of beta carotene?
dark green leafy vegetables (spinach, broccoli, collard greens) Orange fruits and vegetables (carrots, sweet potatoes, pumpkins, mango, cantaloupe, apricots)
34
what is the function of vit D
``` it maintains blood calcium which is needed in all cells. increases ca absorption from gut decreases ca loss through the kidney Gene regulation bone development ```
35
how does vit D effect bones ?
it releases ca from the bones and/or deposits ca into bones according to blood ca level
36
what is the role of vit D and vit K in bone development?
Vit D-Ca absorption and bone formation | Vit K- incorporating Ca into bone
37
what are the effects of Vit D deficiency?
rickets in children | osteomalacia in adults
38
rickets
bowed legs and beaded ribs (Ca on ribs and not in ribs)
39
osteomalacia
soft bones
40
what is the result of vit D toxicity?
calcium deposites in joint, heart, blood vessels, lungs, and kidneys which all ultimately lead to death
41
what are some food sources of Vit D?
milk dairy products fatty fish some fortified foods
42
what are some non-food sourced of Vit D?
Sunlight
43
What are some factors that affect vitamin D synthesis?
``` old age air pollution tall buildings (cities) cloudy skies geography (high or low latitudes) being homebound seasons skin pigment (darker skin makes less vitD) sunscreen time of day So pretty much anything that keeps sun rays from hitting your skin. ```
44
when are free radicals produced?
during normal metabolism and by exposure to sunlight and pollutants
45
what do antioxidants do?
they help protect us from free radicals that damage other molecules.
46
which antioxidants and minerals act as antioxidants?
beta carotene Vit E Vit C mineral selenium
47
Why is vit K important?
it's necessary for blood clotting
48
excess vit E
makes blood too thin | increases risk of hemorrhaging
49
excess vitamin K
makes blood too thick | increases risk of clots and stroke
50
food sources of Vit E
PUFA oils nuts/seeds heating oil can destroy vit E
51
food sources of vit K
leafy greens
52
what are he functions of vit C?
connective tissue formation | antioxidant
53
UL of vit C
look up
54
RDA adults of vit C
look up
55
how many mg of vit C should you intake to prevent scurvy?
10 mg
56
does vit C prevent colds?
no its a placebo effect
57
what are some food sourced of vit C?
``` citrus melons green peppers berries broccoli potatoes cabbage tomatoes ```
58
what are the 8 B vitamins?
``` thiamin riboflavin niacin folate B6 B12 biotin pantothenic acid ```
59
B vitamins serve as:
coenzymes in energy metabolism
60
what is the cause of a thiamin deficiency?
beri beri
61
what are the symptoms of Beri-Beri?
muscle weakness enlarged heart apathy sometimes edema
62
what are food sources of thiamin?
thiamin is found in any nutritious foods
63
what is wernicke-korsakoff syndrome caused by?
alcohol abuse
64
if thiamin is deficient, _____ probably is also deficient
riboflavin
65
what destroys riboflavin?
light
66
what are some good sources of riboflavin?
milk and dairy products
67
what is the function of a coenzyme?
when they are present they allow the various parts of an enzyme to come together to form an the enzyme
68
niacin deficiency causes
pellagra
69
what are the symptoms of pellagra (4Ds)
dermatitis diarreah dementia death
70
food sources of thiamin
most whole foods | whole and enriched grains
71
food sources of riboflavin
dairy products | whole and enriched grains
72
food sources of niacin
most meats | whole and enriched grains
73
what is the function of folate?
DNA synthesis for new cells | red blood cell division and maturation
74
what happens when you have a deficiency in folate?
some neural tube defects | spina bifida
75
an excess of folate can:
compensate for B12 deficiency and RBC appear normal but the nerve damage that arises from a B12 deficiency will continue
76
what is the function of vit B12?
maintain covering of nerve cells | synthesis of RBC
77
what happens when you have a B12 deficiency?
nerve damage irreversible paralysis anemia
78
what are 2 ways that a B12 deficiency can happen?
inadequate dietary intake (vegans) | poor absorption: pernicious anemia
79
what are some requirements for B12 absorptions?
adequate stomach acid | intrinsic factor
80
pernicious anemia
a B12 deficiency that arises when (intrinsic factor) IF is lacking
81
why are elderly susceptible to B12 deficiency?
not enough stomach acid | need supplements
82
what are food sources of B12?
animal products
83
what are some food sources of folate?
enriched grains green leafy vegetables (foliage) fruits and vegetables
84
what is the result of vit B6 toxicity?
nerve damage | numbness
85
what are food sources of B6?
many nutritious foods
86
what can vitamins be destroyed by?
``` cooking heart air light acidity freezing ```
87
is depleted soil a problem for preserving nutrients?
no. fruits and vegetables make the nutrients that they have
88
where should you be getting your nutrients from?
food is best not supplements
89
isolated vitamins in supplements sometimes cause
unexpected problems
90
when are supplements recommended?
``` people with specific deficiencies newborns (vitK) vegans (B12 and D) pregnant women (iron and folate) elderly with poor diets restricted diets extended illnesses ```
91
what are some good habits for preparing veggies?
steam over water use the cooking water in soup microwave veggies refrigerate milk when not using it
92
what are some ways we shouldnt prepare veggies ?
leaving peeled and cut veggies in water boiling frozen veggies store pasta in clear glass jar on kitchen counter

Nutrition 100 (8 decks)

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