Chapter 8 Vitamins Flashcards
Vitamins
Two Classes-
Fat-soluble- A,D,E,K need fat to be absorbed
Water-soluble- B vitamins, C
B vitamins
thaimin, rinoflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate, B-12
B-12 & B-6- stored in liver, not easily excreted in urine- water soluble but can accumulate to toxic levels
Two qualifications to be a vitamin
1) Body is unable to synthesize
compound to maintain health
2) absence from diet for a period of time produces deficiencies, unless reversed by re-introducing
Megadoses
intake of nutrient above estimated needs to prevent deficiency or for aid in certain treatments
Fat- Soluble Vitamins
Absorbed with dietary fat
Efficient absorption yields 40-90% intake
Unabsorbed fat carries fat-soluble vitamins with it to be excreted through feces (Deficiency risk)
Water-Soluble Vitamins
B Vitamins- broken down into free form by stomach & small intestine- absorbed by small intestine- 50/90% absorption rate by small intestine- then transported to liver via hepatic portal vein distributed to body tissues
Factors that can destroy vitamins
heat, light, exposure to air, cooking in water, alkalinity
Benefits of frozen veggies
Vegetables are harvested and immediately frozen- blanched in boiling water as part of freezing process- blanching destroys enzymes in food that degrade vitamins overtime
Functional Foods Definition
Two Categories:
foods that have health benefits beyond basic nutrition needs
Zoochemical- health-promoting chemicals found in animal foods
Phytochemical- health promoting compounds found in plant foods- also serve as environmental protection for plants against UV’S, insects, predators
Phytochemical funtions
-Stimulate immune
-Reduce inflammation
prevent DNA damage and aid in DNA repair
-Reduce oxidative stress on cells
-Regulate intracellular signaling of hormones and gene expression
-Activate insulin receptors
-Inhibit initiation and proliferation of cancer and stimulate spontaneous cell death
-Alter absorption,production, metabolism of cholesterol
-Mimic or inhibit hormones and enzymes
-Decrease the formation of blood clots
Vitamin A Fun Facts
- 90% stored in liver & 10% stored in adipose tissue, kidneys, lungs
- 3 active forms: Retinol, retinal, retinoic acid- exist only in animal products
- Retinol is stored by way of joined to a fatty acid and becomes retinyl
Carotenoid Fun Facts
- Precursors of Vitamin A found in plant foods
- Categorized as phytochemicals
- 3 forms allotted to be converted to retinol in the body: alpha-carotene, beta-carotene, beta-cryptoxanthin (all three termed: provitamin A)
Vitamin A Functions (Immune & Epithelial Cells)
- Maintains health of epithelial cells (line the external surface of the lungs, intestines, stomach, vagina, urinary tract, bladder, eyes, skin)
- Retinoic acid: required for immature epithelial cells to mature
- Vit A supports activity of T-Lymphocytes
Vitamin A Functions (Vision)
- Cones & Rods in the eye(retina) require Vit A to function properly- retinal (form) allows eye to adjust to dim light
- Progressive deficiency- cells in cornea lining decrease mucus production- dry eye
- Vitamin A deficiency- leading cause of blindness worldwide
- Macula- part of eye responsible for most detailed, central vision- contains carotenoids: lutein & zeaxanthin- riches sources: green leafy vegetables- higher % consumed in diet lead to lower risk for age-related macular degeneration
- Carotenoids from whole foods are preferred vs supplementation to reap health benefits- studies generally conducted on carotenoid consumption through food rather than supplementation
Vitamin A Functions (Growth, Development, Reproduction)
- Binds to receptors on DNA to increase synthesis for certain proteins associated with growth- fetal growth- functions in the differentiation and maturation of cells that form tissues & organs
- Bone growth during childhood- assists with breakdown and formation of healthy bone tissue
- Aids in sperm production
- Needed for normal reproductive cycle in women
Sources of Preformed Vitamin A
liver, fish, fish oils, forified milk, butter, yogurt, eggs
- 70% of American diet includes these sources
Sources of Proformed Vitamin A (carotentoids)
Dark green vegetables, yell-orange vegetables, carrots, winter squash, broccoli, mangos, sweet potatoes, peaches, apricots
Vitamin D Two Unique Qualities
1) Only nutrient that is also a hormone
2) Only nutrient that can be produced in the skin from UV rays