Chapter 7: Vitamins Flashcards
Do we have micro nutrient deficiency disease problems nowadays?
Yes
The resentment harbored toward macro nutrients in particular carbs and fat is it consequence of what?
Is a consequence of our ability to absorb nearly all macro nutrients
Indeed we can hold nearly unlimited amount of fat and having 10 sweet cravings because our bodies need fuel for cellular work
What is the term used to define the fickle nature of the absorption of vitamins
How much a vitamin or mineral is absorbed
Bio availability
The amount of vitamins we absorb is depending on what
what we ate
how it was cooked
how it was processed
our physiology
True or false
micro nutrients vary in their bio availability
True
What can inadvertently eliminate or enhance the bio availability of a vitamin within a particular food
The processing of such food
What are the deficiency diseases caused by the absence of thiamine, niacin, and vitamin C
Betiberi
pellagra
scurvy
The root cause of thiamin and niacin deficiencies can be traced to what
They can be traced to how staple grains were processed
Indeed the embryo and run of seeds are rich in thiamine
—> The practice of removing the brown layer from greens was adopted in the early 19 century because it reduced losses due to spoilage (takes of the thiamin)
—> This loss is aluminate the most significant plant derived sources of time in in the diet causing deficiency to appear at the population level almost overnight
How can we avoid vitamin deficiency diseases
By having a diet that is diverse
By eating nutrient dense food
What is the main vitamin today there is a cause or a reason for having a deficiency disease?
Vitamin A
What is the importance of vitamin A?
It is crucial for the proper development of the epithelial cells
–> blanket the surface of the body, line the inside of lungs, digestive tract, blood vessels, fallopian tubes etc.
Basically crucial for the development of epithelial cells
What happens if we don’t have enough vitamin A? Why?
Pathogens can easily invade the body
This is because vitamin A creates the epithelial tissue which is a shield to the outside world
The stomach and get pretty messed up too
If we lack vitamin A, we have a deficiency and everything else too
Keratinization of the skin
It makes us lack mucus which is what makes the eye not being able to wash itself which then makes us blind if it goes overboard
How can we obtain vitamin A outside of the animal kingdom
From a precursor vitamin A (also called provitamin) called beta carotene
Once absorbed, beta carotene along with a few other carotenoids can be converted to vitamin A
What are carotenoids
They are pigments that give fruits, leaves, and tubers their orange, red, or yellow hue
What is golden rice and what is its purpose
It is a genetically modified rice that carries genes to synthesize beta carotene and store it in the endosperm of rice
—> Also uses bio fortification
Part of the efforts to eradicate vitamin A deficiencies on a global scale
What does it fortification of food Involve
It involves adding vitamins and/or minerals to processed foods as a method to reduce risks of deficiency diseases at the population level
What is bio fortification
Insert genes rather than nutrients into a plant to yield beta carotene
In developed countries what type of fortifications have we seen
The addition of vitamin D in milk to prevent rickets in small children
The fortification of wheat products with folic acid to reduce rates of congenital defects Caused by spinal bifida
Vitamin 12 to a range of processed foods consumed by vegans as this vitamin is entirely outside in plant-based food
What are the modern challenges to food fortification
The modern trends such as dropping the milk in alternative food group and abandoning all things grain and an emergent a version of genetically modified foods
What are the three types of vitamins that plants can carry (depending on the type) and why do they carry them
Leaves have Carotenoids
Fruits have vitamin C
Seeds have vitamin E
They are all antioxidants that protect plant tissues from free radicals
Nutrient dense food
Food that has a higher amount of nutrients per kilo calorie
It is not the same as energy dense food because this means that it has a higher amount of calories
Linolenic acid (omega 3) RDA
- 6 g for men
1. 1g for women
Threonine RDA
46g
Thiamin RDA
1.1 mg
Riboflavin RDA
1.1 mg
Niacin RDA
14 mg
Calcium RDA
1000 mg
Chromium RDA
25 ug
Where do the natural sources of vitamins come from
From the four kingdoms
Plants, animals, fungi, and bacteria
Which type of four main sources can we get our vitamins from
Natural sources
synthetic
fortification
enrichment
Enrichment
A food that has nutrients added back that were lost during processing
How are vitamins usually classed
In terms of solubility
Water soluble vitamins
Vitamin B and vitamins C
Easily transported in blood
Can be found in the water compartments of the bod
Easily excreted in urine
Fat soluble vitamins
Vitamins A, E, D, and K
In the body, they are pocketed in chylomicrons and then they are stored in fatty tissue
Because they cannot be easily excreted in urine, they can accumulate in the body and cause toxicity
What does our absorption of vitamins depend on
Our physiological needs such as age diet and gender, pregnancy status
What are the forms in which we can find vitamin A
Retinol
Retinal
Retinoic acid
Retinol
The form we observe from vitamin A rich animal food
How is the amount of vitamin A in a food expressed as?
RAE (Retinal activity equivalents)
How are the amounts of beta carotene calculated
Calculated on the amount of retinol they use