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Nutrition 100 > Chapter 7 vitamins > Flashcards

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
Q

what are the effects of vit A deficiency on cells?

A

decreased cell division

deficient cell development

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26
Q

what are the health consequences of a vit A deficiency?

A 
night blindness
keratinization 
xerophthalmia
impaired immunity 
reproductive and growth abnormalities 
exhaustion 
death
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27
Q

what are the effects of vit A toxicity on cells?

A

overstimulated cell division

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28
Q

what are the health consequences of a vit A toxicity?

A 
skin rashes 
hair loss
hemorrhages
bone abnormalities 
birth defects 
fractures 
liver failure 
death
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29
Q

beta carotene

A

provitamin

precursor of vit A

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30
Q

what are the functions of beta carotene?

A

the same as vit A plus it also functions as an antioxidant

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31
Q

hypercarotenemia

A

too much carotene in blood

not harmful

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32
Q

what are some food sources of Vit A?

A

liver
eggs
fortified milk

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33
Q

what are some food sources of beta carotene?

A

dark green leafy vegetables (spinach, broccoli, collard greens)
Orange fruits and vegetables (carrots, sweet potatoes, pumpkins, mango, cantaloupe, apricots)

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34
Q

what is the function of vit D

A 
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
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35
Q

how does vit D effect bones ?

A

it releases ca from the bones and/or deposits ca into bones according to blood ca level

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36
Q

what is the role of vit D and vit K in bone development?

A

Vit D-Ca absorption and bone formation

Vit K- incorporating Ca into bone

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37
Q

what are the effects of Vit D deficiency?

A

rickets in children

osteomalacia in adults

38
Q

rickets

A

bowed legs and beaded ribs (Ca on ribs and not in ribs)

39
Q

osteomalacia

A

soft bones

40
Q

what is the result of vit D toxicity?

A

calcium deposites in joint, heart, blood vessels, lungs, and kidneys which all ultimately lead to death

41
Q

what are some food sources of Vit D?

A

milk
dairy products
fatty fish
some fortified foods

42
Q

what are some non-food sourced of Vit D?

A

Sunlight

43
Q

What are some factors that affect vitamin D synthesis?

A 
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
Q

when are free radicals produced?

A

during normal metabolism and by exposure to sunlight and pollutants

45
Q

what do antioxidants do?

A

they help protect us from free radicals that damage other molecules.

46
Q

which antioxidants and minerals act as antioxidants?

A

beta carotene
Vit E
Vit C
mineral selenium

47
Q

Why is vit K important?

A

it’s necessary for blood clotting

48
Q

excess vit E

A

makes blood too thin

increases risk of hemorrhaging

49
Q

excess vitamin K

A

makes blood too thick

increases risk of clots and stroke

50
Q

food sources of Vit E

A

PUFA oils
nuts/seeds
heating oil can destroy vit E

51
Q

food sources of vit K

A

leafy greens

52
Q

what are he functions of vit C?

A

connective tissue formation

antioxidant

53
Q

UL of vit C

A

look up

54
Q

RDA adults of vit C

A

look up

55
Q

how many mg of vit C should you intake to prevent scurvy?

A

10 mg

56
Q

does vit C prevent colds?

A

no its a placebo effect

57
Q

what are some food sourced of vit C?

A 
citrus
melons
green peppers
berries
broccoli 
potatoes
cabbage 
tomatoes
58
Q

what are the 8 B vitamins?

A 
thiamin 
riboflavin 
niacin 
folate 
B6
B12
biotin 
pantothenic acid
59
Q

B vitamins serve as:

A

coenzymes in energy metabolism

60
Q

what is the cause of a thiamin deficiency?

A

beri beri

61
Q

what are the symptoms of Beri-Beri?

A

muscle weakness
enlarged heart
apathy
sometimes edema

62
Q

what are food sources of thiamin?

A

thiamin is found in any nutritious foods

63
Q

what is wernicke-korsakoff syndrome caused by?

A

alcohol abuse

64
Q

if thiamin is deficient, _____ probably is also deficient

A

riboflavin

65
Q

what destroys riboflavin?

A

light

66
Q

what are some good sources of riboflavin?

A

milk and dairy products

67
Q

what is the function of a coenzyme?

A

when they are present they allow the various parts of an enzyme to come together to form an the enzyme

68
Q

niacin deficiency causes

A

pellagra

69
Q

what are the symptoms of pellagra (4Ds)

A

dermatitis
diarreah
dementia
death

70
Q

food sources of thiamin

A

most whole foods

whole and enriched grains

71
Q

food sources of riboflavin

A

dairy products

whole and enriched grains

72
Q

food sources of niacin

A

most meats

whole and enriched grains

73
Q

what is the function of folate?

A

DNA synthesis for new cells

red blood cell division and maturation

74
Q

what happens when you have a deficiency in folate?

A

some neural tube defects

spina bifida

75
Q

an excess of folate can:

A

compensate for B12 deficiency and RBC appear normal but the nerve damage that arises from a B12 deficiency will continue

76
Q

what is the function of vit B12?

A

maintain covering of nerve cells

synthesis of RBC

77
Q

what happens when you have a B12 deficiency?

A

nerve damage
irreversible paralysis
anemia

78
Q

what are 2 ways that a B12 deficiency can happen?

A

inadequate dietary intake (vegans)

poor absorption: pernicious anemia

79
Q

what are some requirements for B12 absorptions?

A

adequate stomach acid

intrinsic factor

80
Q

pernicious anemia

A

a B12 deficiency that arises when (intrinsic factor) IF is lacking

81
Q

why are elderly susceptible to B12 deficiency?

A

not enough stomach acid

need supplements

82
Q

what are food sources of B12?

A

animal products

83
Q

what are some food sources of folate?

A

enriched grains
green leafy vegetables (foliage)
fruits and vegetables

84
Q

what is the result of vit B6 toxicity?

A

nerve damage

numbness

85
Q

what are food sources of B6?

A

many nutritious foods

86
Q

what can vitamins be destroyed by?

A 
cooking 
heart 
air 
light 
acidity 
freezing
87
Q

is depleted soil a problem for preserving nutrients?

A

no. fruits and vegetables make the nutrients that they have

88
Q

where should you be getting your nutrients from?

A

food is best not supplements

89
Q

isolated vitamins in supplements sometimes cause

A

unexpected problems

90
Q

when are supplements recommended?

A 
people with specific deficiencies 
newborns (vitK)
vegans (B12 and D)
pregnant women (iron and folate) 
elderly with poor diets 
restricted diets 
extended illnesses
91
Q

what are some good habits for preparing veggies?

A

steam over water
use the cooking water in soup
microwave veggies
refrigerate milk when not using it

92
Q

what are some ways we shouldnt prepare veggies ?

A

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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