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NDFS 100 > Chapter 8 > Flashcards

Chapter 8 Flashcards

fat-soluble vitamins

1
Q

what is a vitamin?

A

Essential organic nutrient needed for normal body
function that meets 2 criteria:
1. The body is unable to synthesize enough of the
compound to maintain health
2. Absence of the compound in the diet for a defined
period produces deficiency symptoms
 Needed in tiny amounts
 Provides regulatory and co-enzyme functions and
antioxidants
 Do not provide calories or energy

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2
Q

micronutrients

A

“tiny” amounts
 1 gram (5 grams/teaspoon) (RDA for Calcium is 1 gram (g) or 1,000 mg)
 1 gram = 1,000 milligrams (mg) (RDA for Vitamin C is 75 mg)
 1 mg = 1,000 micrograms (μg) (RDA for vitamin D = 15 μg or [0.015 mg])

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3
Q

energy metabolism

A

thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B-12, Iodine, chromium, magnesium, maganese, molybdenum, choline

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4
Q

fluid and electrolyte balance

A

sodium, potassium, chloride, phosphorus

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5
Q

bone health

A

vitamins C, D, K, calcium, phosphorus, magnesium, fluoride, boron, silicon

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6
Q

brain health

A

thiamin, riboflavin, niacin, vitamin B-6, B-12, folate, choline, vitaimin C, D, E, calcium, iodine, magnesium, selenium, iron, zinc

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7
Q

blood health

A

vitamin B-6, B-12, folate, vitamin k, iron, zinc, copper, calcium

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8
Q

body defence

A

vitamin A, C, D, E, carotenoids, selenium, copper, iron, magnesium, maganese, zinc

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9
Q

grains

A

folic acid, niacin, riboflavin, thiamin

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10
Q

vegetables

A

folate, Vitamin A, C, K

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11
Q

Fruits

A

vitamin A, C

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12
Q

Dairy

A

choline, riboflavin, vitamin B-12, vitamin D

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13
Q

protein

A

biotin, choline, niacin, riboflavin, thiamin, vitamin B-6, vitamin B-12

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14
Q

fat soluble vitamins (list)

A

A: carrots, sweet potatoes, spinach, kale, mangos, apricots, red bell peppers, fish, dairy grain
D: fortified dairy products and fortified plant-based milks, fatty fish
E: nuts and seeds, vegetable oils
K: green leafy vegetables, broccoli, asparagus, peas, (small amounts in meats and dairy)

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15
Q

fat soluble vitamins (facts)

A
  • fat-soluble vitamins are absorbed in the presence of dietary fat
  • 40%-90% is absorbed
  • fat soluble vitamins are stored in the liver and fatty tissues
  • excess amounts are not excreted -> high intake can lead to toxicity
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16
Q

Vitamin A

A

Active pre-formed
(retinoids):
* Retinol
* Retinal
* Retinoic acid

Provitamin A (plant form -
precursor):
* Beta-carotene

Beta-carotene is part of the carotenoid family – a class of orange, yellow and red fat-soluble pigments
* Beta-carotene is split in half to form 2 retinols
* Vitamin A is measured as micrograms (mcg) of retinol activity equivalents (RAE) to account for
different absorption rates of preformed vitamin A and provitamin A carotenoids

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17
Q

Vitamin A (functions)

A

maintains the health of the epethelial cells lining the lungs, intestines, urinary tract, bladder, eyes, skin. Assists cells within the eyes (rods, cones, nerve cells) to maintain light-dark and color vision. Provitamin A carotenoids may assist in prevention of cardiovascular disease and cancer. Assists in various bodily processes of growth, development, and reproduction

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18
Q

Vitamin A (recommendations)

A

RDA men: 900 mcg RAE
RDA women: 700 mcg RAE
DV: 900 mcg RAE
UL: 3000 mcg RAE

19
Q

Vitamin A (in food groups)

A

Fats/oils: cod liver oil (1 T= 4080 mcg), margarine (1 T= 117 mcg), butter (1 T= 97 mgc)
fruits: cantaloupe (1/2 cup= 135 mcg), mango (med= 112 mcg), apricot (10 halves = 63 mcg)
Vegitables: sweet potato (1 med= 1403 mcg), carrots (1c= 918 mcg), spinach (1/2 cup= 573 mcg)
dairy: ricatta (1c= 263 mcg), fat-free milk (1c= 149 mcg), yogurt (1c= 32 mcg)
grains: cream of wheat (1c= 489 mcg), raisin bran (1c= 216 mcg)
protein: atlantic herring (3 oz= 219 mcg), 1 egg = 75 mcg

20
Q

vitamin A (special notes)

A

preformed vitamin A is only found in animal products while provitamiin A i only found in plant products that then must be converted into vitamin A in the body. Night blindness is a cause of vitamin A deficiency.

21
Q

retina

A

light-sensitive layer of tissue located
in the back of the eye. Retina contains
specialized cells called photoreceptors (rods
and cones)

22
Q

rods (retina)

A

allow us to see in dark (opsin + retinal =
rhodopsin)

23
Q

Cones (retina)

A

allow us to see specific colors in bright
light (opsin)

24
Q

vitamin A deficiency

A

-Conditions that interfere with normal digestion can lead to
vitamin A malabsorption such as celiac disease, Crohn’s
disease, cirrhosis, alcoholism, cystic fibrosis
-Signs of a serious deficiency:
* Xerophthalmia, a severe dryness of the eye that if untreated
can lead to blindness
* Irregular patches on the white of the eyes (scar tissue)
* Nyctalopia or night blindness
 Xerosis = dry skin
 Hyperkeratosis
* Keratinization – skin produces too much keratin
* Patches of skin become become thicker or
rougher
 Epithelial cell maturation and health
* Vulnerable to infection
 Immune function
 Ability of white cells to function is impaired by
lack of vitamin A
 Gene regulation
* Cell differentiation
* Regulates cell growth and gene expression
* Retinol/retinoic acid

25
Q

Vitamin A Toxicity (active forms of Vitamin A only)

A

Vitamin A toxicity is more common in in the US than a
deficiency → it is the most common vitamin toxicity
* Supplements and fortified foods
* Vitamin A is fat soluble and not readily excreted → excess
accumulation
* Symptoms: blurry vision, bone pain, nausea, sensitivity to
bright light, peeling skin, liver damage
 In contrast to pre-formed vitamin A, beta-carotene is not
toxic even at high levels
Hypercarotenemia – not harmful (your skin takes on orange color)

26
Q

carrotenoids

A

-lutein and Zeaxanthin
-Potent antioxidants that have been
shown to retard cataracts and
macular degeneration
* Recommended intake for eye health
is 10 mg/day for lutein and 2
mg/day for zeaxanthin
-found in Kale (1 cup) 23.8 mg
 Spinach (1 cup) 20.4 mg
 Collard greens (1 cup) 14.6 mg
 Corn (1 cup) 2.2 mg
 Broccoli (1 cup) 1.6 mg

27
Q

Vitamin D (overview)

A

Fat-soluble nutrient that
is also a hormone
 Not essential with
adequate sunlight
(conditionally essential)
 Ultraviolet rays
 Cholesterol compound
 Role of the liver and
kidneys

28
Q

Vitamin D (functions)

A

maintains blood calcium levels, contributes to bone health by affecting the deposition and withdrawl of minerals from bones. prevents cardiovascular disease, diabetes, hypertension

29
Q

Vitamin D (recommendations)

A

RDA: 15 mcg
DV: 20 mcg
UL: 100 mcg

30
Q

vitamin D (in foods)

A

fat/oil: cod liver oil (1 T= 34 mcg), fortified margarine (1 T= 0.5 mcg)
fruits: fortefied orange juice (1c= 2.5 mcg), (other small amounts)
vegetables: mushrooms (1c= 0.1 mcg)
dairy: fortified milk (1c= 3.2 mcg)
grains: fortified cereal (1c= 2.2 mcg)
protein: cooked salmon (3oz= 11 mcg), canned tune (3 oz= 1 mcg)

31
Q

how does vitamin D regulate calcium levels?

A

Calcitriol acts at three different sites to increase blood calcium:
(a) small intestine; (b) kidney; and (c) bone

32
Q

Adequate Vitamin D intake during
infancy through adolescence

A

-Supports bone mineralization
* Minimum of 10 mcg/day for infants & children
* Vitamin D supplementation recommended for
infants until vit-D can be obtained from foods
Skeletal abnormalities of rickets: bowed legs, thick wrists and ankles,
curvature of spine, pigeon chest (chest protrudes above sternum)
* Older adults have a reduced ability to synthesize and absorb vitamin D
* Increased RDA to 20 mcg/day
* Older adults with dark skin pigmentation require 3-5 x the amount of
sun exposure

33
Q

Vitamin E tocopherols

A

Alpha-Tocopherol (α-
Tocopherol): is the most
prevalent and
biologically active form
of vitamin E in humans

34
Q

Vitamin E (main functions)

A

serves as antioxidant in the body by donating electrons to stabilize free radicals. Helps to prevent disease linked to oxidative damage, such as atherosclerosis and cataracts. contributes to the development of muscles and the central nervous system. supports nervous tissue and immune function

35
Q

Vitamin E (food sources)

A

fats/oils:wheat germ oil (1 T=20.3 mg), sunflower oil (1 T=5.6 mg), soybean oil (1T= 1.1 mg)
fruits: dried apricots (1/2 cup= 5.6 mg), kiwi (1= 1.1 mg)
vegetables:spinach (1/2 c= 1.9 mg), broccoli (1/2c= 1.2 mg), tomato (1= 0.7 mg)
dairy: fortified soy milk (1 c= 0.3 mg), whole milk (1c= 0.2 mg), greek yogurt (1c= 0.1 mg)
grain: quinoa (1 c= 1.2 mg), fortified cereal (1c= 0.4 mg)
protein:sunflower seeds (1 oz= 7.4 mg), peanut butter (2T= 2.9 mg), cooked shrimp (1 c= 2.4 mg)

36
Q

Vitamin E (recommendations)

A

RDA: 15 mg
DV: 15 mg
UL: 1000 mg

37
Q

causes of free radical exposure

A

Sunlight
 Cigarettes
 Environmental pollution
 Chronic inflammatory disorders
 Poor diet
 Normal metabolism
Can lead to → oxidation of blood cholesterol, tissue
damage, chronic inflammatory disorders, DNA damage

38
Q

vitamin E toxicity

A

Can cause gastrointestinal distress and
nausea
❖ Excessive intake can interfere with
clotting and lead to blood thinning and
fatal bleeding

39
Q

vitamin k (quinone) (main functions)

A

serves as a cofactor in chemical reactions that add CO2 molecules to various proteins. serves role in blood clotting. bone mineralization. contributes to proteins that may reduce abnormal calcification in the body

40
Q

vitamin K (food sources)

A

fats/oils: soybean oil (1T= 25 mcg), caesar dressing (1 T= 15 mcg), canola oil (1 T= 10 mcg)
fruits: blueberries (1/2 c= 14 mcg), grapes (1/2 c= 11 mcg)
vegetables: collards (1/2c= 530 mcg), broccoli (1/2 c= 110 mcg), grapes (1/2 c= 11 mcg)
dairy: cheddar cheese (1.5 oz= 4 mcg), mozz (1.5 oz= 2 mcg), 2% milk (1c= 1 mcg)
grains: wheat bread (1 slice= 1.4 mcg), rye bread (1 slice= 0.4 mcg), brown rice (1/2 c= 0.2 mcg)
protein: chicken breast (3 oz= 13 mcg), cashews (1oz= 10 mcg)

41
Q

vitamin k (recommendations)

A

AI Men: 120 mcg
AI women: 90 mcg
DV: 120 mcg
UL: none

42
Q

where is vitamin K produced?

A

Although required in diet, vitamin k is also produced in the intestinal tract by certain strains of bacteria

43
Q

Forms of Vitamin K

A

Phylloquinone: green leafy vegetables
Menaquinone: Intestinal bacteria and
some animal products
Menadione: synthetic form

NDFS 100 (5 decks)

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