Chapter 7 Vitamins Flashcards
What are the role of vitamins?
Make nutrients more digestible and useable. Act as coenzymes
What are the classes of vitamins?
Fat and water soluble
How are fat Soluble Vitamins absorbed?
Lymph/blood
What are the fat Soluble Vitamins
A,D,E,K
Where are fat Soluble vitamins stored and are they needed daily?
They are stored in the body so they aren’t needed daily.
List the water Soluble Vitamins
Vit B12 Vit B6 Biotin Vit C Folate Niacin Pantothenic Acid Riboflavin Thiamin
Are water soluble vitamins needed daily
Yes
What are the food sources of fat soluble vitamins?
Fats and oils of food
How are vitamins stored?
In the liver and fatty tissue
Vitamin A
Fat Soluble
Precursor: Beta Carotene
Food sources: Animal for more active form
Liver, fish oil, fortified products
Plant for precursor chemical
Dark greens and orange color foods
Deficiency: 3-10 mill children
Blindness
Poor immune system
Toxicity: nausea vomiting, joint pain, birth defects
DRI is based on body weight
Vitamin D
Fat Soluble
Helps regulate calcium and phosphorus in the bone
Body can synthesize what it needs from the sun (10 min)
Deficiency: (dangers cancers, high bp, cardiovascular disease) Rickets (prevented by milk) osteomalacia (vit D, and cal)
Toxicity: collects in soft tissue
High calcium levels in the blood
Nausea
High heart beat
Food sources: high fat fish, enriched cereal, sunlight
Vitamin E
Fat Soluble
Anti oxidation against cell damage
Deficiency is rare- symptoms associated with other fat diseases
Toxicity- dietary intake vs supplemental intake (more thinning of the blood)
Sources: mayo, safflower oil, canola oil, wheat germ, sunflower seeds
Vitamin K
Fat Soluble
Roles in bone proteins and blood clotting
Deficiency: blood won’t clog and bone can’t bind
Toxicity: rare. Jaundice from RBC breakdown
Sources: green leafy veggies and oils
Water soluble vitamins
Dissolve in water
Absorb into tissues easily
Vitamin C
Water soluble
Roles in connective tissues (collagen) for bones, teeth
Deficiency symptoms: Break down of collagen (skurvy)
Toxicity: safe doses 10-2000
Recommended for smokers in need of antioxidants, burns, fever, toxic metals.
Food sources: fruits and veggies
The B Vitamins
Water soluble
Roles in metabolism (help the body use the energy yielding nutrients for energy
Cell multiplication
Deficiency: every cell is affected.
Symptoms: Exhaustion, depression, skin issues
Rarely isolated deficiencies
Thiamin
Water soluble
Energy metabolism of all cells, attaches to nerve cell membranes
Deficiency: Beriberi-polished rice
Alcohol abuse: Wenicke-Korsakoff
DRI Men>Women
Food sources: Anything enriched, pork chops, sunflower seeds, green peas, baked potato, black beans. Basically, easily met with variety of nutritious foods.
Riboflavin
Water soluble
Role in energy metabolism of all cells
Deficiencies: Masked by thiamin deficiencies. Ex: Hypersensitivity to light, cracks on mouth
Food sources: Milk, yogurt, beef liver, cottage cheese, pork chop, mushrooms, spinach
Niacin
Water soluble
Participates in energy metabolism
Deficiency: Pelegrín
Toxicity: Niacin flush, lipids (Decreased triglycerides and increased HDL)
Good sources: Chicken Breast, Tuna, pork chop, enriched cereals, baked potato, mushrooms
Folate
Water soluble
Helps synthesize DNA
Deficiency: Causes-Consumption or illness
Outcomes- Cell division
Anemia, diminished immunity, abnormal digestive function
Birth defects: Neural tube defects such as Spina Bifida
Food sources: Leafy green, beef liver, lentils, pinto beans, spinach, asparagus, enriched cereals, avocado, beets
Vitamin B12
Water soluble
Closely related to folate and dependent for activations. Helps maintain sheaths around nerve fibers
Deficiency: Maybe made by folic acid intake
Pernicious anemia: B12 injections to cure
Food sources:
Animal Origin
Chicken liver, sardines, sirloin steak, tuna, cottage cheese, Swiss cheese, pork roast
Vitamin B6
Water soluble
Converts essential to non essential amino acids
Deficiency: Weakness, depression, confusion
Toxicity: Large amount via supplements over time
Food sources: Beef liver, baked potato, banana, chicken breast, sweet potato, spinach
