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IPHS nutrition > chapter 8 vitamins > Flashcards

chapter 8 vitamins Flashcards

1
Q

a vitamin is a

A

complex organic compound that regulates certain metabolic process in the body

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2
Q

a vitamin meets the following criteria

A
  • the body cannot synthesize the compound or make enough to maintain good health
  • it occurs naturally in commonly eaten foods
  • signs and symptoms of a health problem eventually occur when the substance is missing from the diet
  • good health is restored if the deficiency disorder is treated early by supplying the missing substance
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3
Q

it is ___ that any vitamins still need to be discovered

A

unlikely

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4
Q

why is it unlikely that any vitamins still need to be discovered

A

babies grow and thrive on infant formulas
very ill people who cannot eat solid foods can be kept alive for years on liquid synthetic feedings that contain all known nutrients
if a vitamin remained undiscovered, infants and people who are unable to consume solid foods would not be able to survive on formula diets

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5
Q

the body requires vitamins in ___ or ___ amounts

A

milligram, microgram

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6
Q

bone health vitamins

A

a, d, k, c

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7
Q

energy metabolism vitamins

A

thiamin, riboflavin, niacin, pantothenic acid, biotin, b-12, b-6

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8
Q

blood clotting vitamin

A

k

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9
Q

amino acid metabolism vitamins

A

b-6, folate, b-12, c, choline

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10
Q

antioxidant defense vitamins

A

e, c, carotenoids

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11
Q

immune function vitamins

A

a, c, d, e

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12
Q

RBC formation vitamins

A

b-6, b-12, folate, riboflavin

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13
Q

growth and development vitamins

A

a, d, choline

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14
Q

monosaccharides vitamin energy metabolism

A

thiamin, pantothenic acid, niacin, biotin

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15
Q

fatty acids and glycerol vitamin energy metabolism

A

all B except b-6

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16
Q

amino acid vitamin energy metabolism

A

b-6, b-12, biotin, folate

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17
Q

vitamins for intermediate energy-yielding compounds

A

riboflavin, niacin, folate, b-12

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18
Q

oxidizing agent

A

substance that removes electrons from atoms or molecules

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19
Q

oxidation reactions can form

A

unstable substances: radicals

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20
Q

most radicals are

A

highly reactive

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21
Q

why are radicals highly reactive

A

unpaired electron

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22
Q

radicals can remove

A

electrons from more stable molecules

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23
Q

radical damage may contribute to

A

serious chronic diseases and the aging process

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24
Q

radical formation:
1. a radical acts as an ___ by ____

A

arrow, hitting a vulnerable molecule, such as DNA

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25
Q

radical formation:
2. the damaged molecule becomes the source of

A

another radical that strikes another vulnerable molecule

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26
Q

radical formation:
3. the reaction repeats itself as

A

another radical forms and attacks another vulnerable molecule

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27
Q

antioxidant

A

substance that gives up to electrons to radicals

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28
Q

by _____, antioxidants stabilize the radical and help protect other molecules

A

giving up an electron

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29
Q

sources of vitamins

A

occur naturally in foods, synthesized in a lab

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30
Q

biological activity

A

vitamins degree of potency or effects in the body

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31
Q

some vitamins are more biologically active in the

A

natural form or synthetic form

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32
Q

bacteria in the large intestine can produce certain vitamins

A

biotin, K

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33
Q

the body is able to synthesize

A

vit d, niacin

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34
Q

vitamin enrichment

A

addition of specific amounts of thiamin, riboflavin, niacin, folic acid, and iron to refined wheat flour and other milled grain products

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35
Q

vitamin fortification

A

addition of one or more nutrients to a wide array of commonly eaten processed foods during manufacturing

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36
Q

fat soluble vitamins

A

a, d, e, k

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37
Q

water soluble vitamins

A

B group, c, choline

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38
Q

____ vitamins are generally more readily stored in the body and have a higher risk of developing toxicity

A

fat soluble

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39
Q

most vitamins are absorbed in the

A

small intestine

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40
Q

fat soluble vitamins are absorbed with

A

dietary fat

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41
Q

absorption generally increases when the body needs more of the vitamin during

A

periods of growth
pregnancy, breastfeeding

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42
Q

_____ that affect the GI tract can reduce vitamin absorption

A

disease, conditions

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43
Q

cystic fibrosis interferes with ___ digestion and ___ soluble vitamin absorption

A

fat, fat,

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44
Q

vitamin deficiencies can result from

A

poor diets or certain health conditions

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45
Q

in the US severe vitamin deficiencies are uncommon due to

A

food preservation, food enrichment or fortification, availability of fruit or veggies

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46
Q

populations at risk for vitamin deficiency

A

alcohol use disorders, older adults, people who are hospitalized for lengthy periods, people with anorexia nervosa and certain GI tract disorders and rare metabolic defects

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47
Q

vitamin toxicity can occur from

A

supplements, megadoses

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48
Q

preserving the vitamin content of food

A
  • avoid buying wilted, bruised, shriveled, moldy produce
  • eat fresh produce with edible peels or skins
  • trim, peel, cut raw produce just before eating or serving
  • cook in small amounts of water and reuse cooking water
  • cut food into larger pieces for cooking
  • use quick cooking methods such as microwaving, steaming, stir frying
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49
Q

MyPlate includes vitamins

A

a, d, e, k

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50
Q

MyPlate: oil vitamins

A

e, d, a, k

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51
Q

MyPlate: fruit vitamins

A

a precursors, e

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52
Q

MyPlate vegetable vitamins

A

a precursors, k, e

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53
Q

my plate dairy vitamins

A

a, d

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54
Q

my plate grain vitamins

A

e

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55
Q

my plate protein vitamins

A

e, a, d,

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56
Q

vitamin a major functions in the body

A

normal vision and reproduction, cellular growth, immune system function

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57
Q

vitamin a adult RDA/AI

A

700-900 mcg

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58
Q

vitamin A major dietary sources

A

preformed: liver, milk, fortified cereals
provitamin: yellow-orange, red, dark green fruits and vegetables

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59
Q

vitamin a major deficiency signs and symptoms

A

night blindness, xerophthalmia, poor growth, dry skin, reduced immune system functioning

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60
Q

vitamin a major toxicity signs and symptoms

A

nausea vomitting, headaches, bone pain and fractures, hair loss, liver damage, interference with vitamin k absorption

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61
Q

vit a UL

A

3000 mcg/day

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62
Q

vitamin d major functions

A

absorption of calcium and phosphorus, maintenance of normal blood calcium, calcification of bone, maintenance of immune function

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63
Q

vit d RDA

A

15-20 mcg

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64
Q

vit d major dietary sources

A

vit d fortified milk, fortified cereals, fish liver oils, fatty fish

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65
Q

vit d major deficiency signs and symptoms

A

rickets in children, osteomalacia in adults, soft bones, depressed growth, reduced immune system functioning

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66
Q

vit d UL

A

100mcg/day

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67
Q

vit d major toxicity signs and symptoms

A

poor growth, calcium deposits in soft tissue

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68
Q

vitamin e major functions

A

antioxidant, maintenance of nervous and immune system functions

69
Q

vitamin e RDA

A

15mg

70
Q

vitamin e major dietary sources

A

vegetable oils, certain fruits and vegetables, nuts and seeds, fortified cereals

71
Q

vitamin e major deficiency signs and symptoms

A

loss of muscular coordination, nerve damage, reduced immune system function

72
Q

vitamin e UL

A

1000mg

73
Q

vitamin e toxicity signs and symptoms

A

excessive bleeding

74
Q

vitamin k major functions

A

production of active blood-clotting factors

75
Q

vitamin k RDA

A

90-120 mcg

76
Q

vitamin k major dietary sources

A

green leafy veggies, canola and soybean oils

77
Q

vitamin k deficiency signs and symptoms

A

excessive bleeding

78
Q

vitamin k UL

A

unknown

79
Q

vitamin k toxicity signs and symptoms

A

unknown

80
Q

vitamin a animal sources

A

retinol (preformed)
liver, fish liver oils, butter, eggs, fortified milk

81
Q

most active form of vitamin a in the body

A

retinol

82
Q

vitamin a plant sources

A

carotenoids (provitamin)
yellow-orange, red, some green fruits and vegetables

83
Q

some carotenoids, particularly _____, can be converted into active vitamin a

A

beta-carotene

84
Q

vitamin a needed for production, maturation, and maintenance of

A

epithelial cells

85
Q

nightblindness

A

inability to see in dim light

86
Q

rods need vitamin a to form

A

rhodopsin

87
Q

vitamin A RDA males and females

A

900, 700

88
Q

vitamin a deficiency affects epithelial cells

A

certain epithelial cells produce too much keratin

89
Q

vitamin a is a ____ and can cause miscarriage

A

teratogen

90
Q

why is vitamin d necessary

A

increase calcium and phosphorus absorption
reduce urinary calcium excretion
increase calcium and phosphate deposits in bone
proper immune function

91
Q

production of adequate vitamin d is possible if

A

you live south of the 33rd parallel and are outdoors when the sunlight is most intense

92
Q

vitamin of public health concern

A

d

93
Q

rickets

A

vitamin d deficiency disorder in children that results in soft bones that do not grow properly and become deformed

94
Q

osteomalacia

A

poorly mineralized bones that break easily

95
Q

long term vitamin d deficiency contributes to

A

osteoporosis

96
Q

vitamin e form used by the body

A

alpha-tocopherol

97
Q

vitamin e is destroyed by

A

exposure to oxygen, metals, lights, and high temperatures

98
Q

phylloquinone

A

family of vitamin k, in plants

99
Q

menaquinone

A

family of vitamin k, fermented foods

100
Q

most water soluble vitamins function as components of

A

specific coenzymes

101
Q

thiamin functions

A

part of coenzyme involved in release of energy from carbohydrates
metabolism of certain amino acids
synthesis of neurotransmitters

102
Q

thiamin food sources

A

whole grain and enriched breads and cereals, pork, nuts, legumes, OJ

103
Q

thiamin RDA

A

1.2 males, 1.1 females

104
Q

thiamin deficiency

A

beriberi

105
Q

beriberi

A

weakness and poor muscle coordination

106
Q

wernicke-korsakoff syndrome

A

degenerative brain disorder resulting from thiamin deficiency that occurs primarily among people with alcohol use disorder

107
Q

excess thiamin is

A

readily excreted in urine

108
Q

riboflavin functions

A

part of two coenzymes needed for the metabolism of carbs, lipids and amino acids

109
Q

riboflavin food sources

A

milk, yogurt, other milk products, enriched cereals, liver

110
Q

riboflavin RDA

A

1.1 females 1.3 males

111
Q

riboflavin deficiency

A

rare

112
Q

riboflavin toxicity

A

not known

113
Q

niacin functions

A

part of two coenzymes that participate in numerous chemical reactions, including releasing energy from macronutrients

114
Q

niacin food sources

A

enriched cereals, beef liver, tuna, salmon, poultry, pork, mushrooms

115
Q

the human body can synthesize some niacin from

A

tryptophan

116
Q

niacin RDA

A

14mg female 16mg male

117
Q

niacin deficiency

A

pellagra

118
Q

pellagra

A

dermatitis, diarrhea, dementia, death

119
Q

niacin toxicity

A

not from naturally in foods
megadoses of supplements can cause flushing, itching, GI ulcers, vision loss, liver damage

120
Q

vitamin b-6 functions

A

part of coenzyme needed for amino acid metabolism
neurotransmitter synthesis
participates in the synthesis of heme

121
Q

vitamin b-6 food sources

A

liver, meat, fish, poultry, potatoes, bananas, spinach, sweet red peppers, broccoli

122
Q

vitamin b-6 RDA

A

1.3-1.7mg

123
Q

vitamin b-6 deficiency

A

rare
dermatitis, anemia, seizures, depression, confusion

124
Q

vitamin b-6 toxicity

A

from megadoses

125
Q

folate functions

A

part of coenzyme THF
DNA synthesis, amino acid metabolism
conversion of homocysteine to methionine

126
Q

folate forms

A

folate, natural
folic acid, synthetic

127
Q

folate food sources

A

green leafy vegetables, liver, legumes, asparagus, broccoli, OJ

128
Q

folate RDA

A

400mcg

129
Q

folate early deficiency

A

lack of folate affects cells that rapidly divide such as RBD

130
Q

folate deficiency leads to

A

megaloblastic anemia

131
Q

folate deficiency during pregnancy increases the risk of

A

giving birth to infants with neural tube defects

132
Q

spina bifida

A

spine does not form properly before birth and fails to enclose the spinal cord

133
Q

anencephaly

A

brain does not form properly or is missing

134
Q

folate concerts with high intakes

A

none

135
Q

vitamin b-12 functions

A

part of coenzymes needed for
folate metabolism, homocysteine metabolism, maintenance of myelin sheaths

136
Q

vitamin b-12 food sources

A

animal foods, fortified foods

137
Q

vitamin b-12 in food is bound to

A

proteins

138
Q

after release from protein, vitamin b-12 must bind to

A

intrinsic factor for absorption in ileum

139
Q

vitamin b-12 RDA

A

2.4 mcg

140
Q

vitamin b-12 deficiency

A

characterized by nerve damage and megaloblastic RBC

141
Q

b-12 deficiency often results from

A

food-cobalamin malabsorption

142
Q

food-cobalamin malabsorption

A

problems that interfere with intestinal absorption of cobalamin

143
Q

pernicious anemia

A

autoimmune disorder that causes inflammation and destruction of cells in the stomach that produce intrinsic factor

144
Q

pantothenic acid functions

A

component of coenzyme a, energy metabolism and fatty acid production in the body

145
Q

pantothenic acid food sources

A

fortified cereals, beef and chicken liver, sunflower seeds, mushrooms, peas, soy milk

146
Q

biotin functions

A

chemical reactions that add CO2 to other compounds

147
Q

biotin food sources

A

variety of foods, liver, eggs, peanuts, salmon, pork, sunflower seeds, mushrooms

148
Q

avidin

A

protein in raw egg whites that binds biotin and prevents its digestion

149
Q

vitamin c functions

A

collagen synthesis and maintenance
antioxidant activity
immune system functioning
synthesis of bile, certain neurotransmitters, hormones

150
Q

collagen

A

protein that gives strength to connective tissue such as bone, cartilage, and tendons

151
Q

vitamin c also called

A

ascorbic acid

152
Q

vitamin c food sources

A

fruits and vegetables

153
Q

scurvy

A

vit c deficiency
fatigue, petechiae, poor wound healing, east bruising, bleeding gums, loosened teeth

154
Q

vitamin C RDA

A

75 female 90 male

155
Q

people who smoke need to add an extra ____ mg of vit c per day

A

35

156
Q

vitamin c excess intake

A

gastrointestinal upset

157
Q

vitamin-like nutrient

A

choline

158
Q

choline sources

A

liver, wheat germ, eggs, beef, pork

159
Q

choline functions

A

needed for the production of phospholipids and neurotransmitter acetylcholine

160
Q

choline AI

A

425 female 550 male

161
Q

choline deficiency

A

liver damage

162
Q

choline excessive intake

A

fishy body odor, reduced BP

163
Q

niacin as medicine

A

megadoses have been prescribed to reduce LDL cholesterol levels

164
Q

natural vitamins are better for you because they have more biological activity than synthetic vitamins. true or false

A

false

165
Q

certain vitamins can be toxic if consumed in high doses. true or false

A

true

166
Q

vitamin e is an antioxidant. true or false

A

true

167
Q

vitamins are a source of “quick” energy. true or false

A

false

168
Q

according to scientific research, taking large doses of vitamin c daily prevents the common cold. true or false

A

false

IPHS nutrition (17 decks)

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