Chapter 8- Vitamins Flashcards
What is a vitamin?
Essential, organic carbon based structure, doesn’t provide energy, doesn’t provide calories
What is a provitamin?
It has to be processed to become a vitamin. Ex- Vitamin A
What are the fat soluble vitamins?
A, D, E, K
What are the water soluble vitamins?
B & C
How do we absorb fat-soluble vitamins?
They have to be carried in lipoproteins in the blood
Do we need fat or water soluble vitamins more regularly?
Water soluble
How do we lose vitamins?
Through heat, light, air, and water
How do you minimize the loss of vitamins?
eat produce fresh, collect water of steamed vegetables, cook for less time, peel and cut right before use, canning, freezing, store in cool areas
Who benefits from supplements?
Pregnant women, nutrient deficient people, elderly, vegetarians, alcoholics, newborns
What should you look for in supplements?
Doses, quality, non vitamins, marketing
What is the first step of cancer development?
Carcinogen enters a normal cell and alters the DNA, creates abnormal cell division
What is the second step of cancer development?
Promoters enhance the development of abnormal cells, form into a tumor
What is the third step of cancer development?
Cancerous tumor releases cells into the bloodstream or lymphatic system. This is called METASTASIS!!
How do you reduce cancer risk?
Increase fruits and vegetables, increase whole grains, fiber, and healthy fats, decrease calories and weight, decrease alcohol and red meat
What turns into the provitamin, Vitamin A?
Beta Carotene
What are the functions of Vitamin A?
Gene regulation, tissue development (Epithelial), immune functions, reproductive growth, vision, healthy maintenance of cornea, antioxidant
What are the symptoms of Vitamin A deficiency?
Hardening of the cornea, permanent thickening of the cornea (blindness), rough scaly skin, increased infection, decreased mucus membranes, night blindness
What are the symptoms of Vitamin A toxicity?
Orange tint on skin, Birth defects
What are food sources of Vitamin A?
Carrots, pumpkin, sweet potatoes, dark leafy greens, liver, eggs
What are the functions of Vitamin D?
Bone development, maintaining blood calcium levels, decreasing calcium loss in kidney, cause release of calcium from the bone, increase absorption
What are the symptoms of Vitamin D deficiency?
Rickets (children have bone development issues), and Osteomalacia (adults)
What are the symptoms of Vitamin D toxicity?
Excess calcium deposit on bones
What are food sources of Vitamin D?
Fatty fish, fish liver oil, beef liver, egg yolks, fortified milk, UV rays from the sun
Can you get Vitamin D toxicity from the sun?
No.
What are the functions of Vitamin E?
Antioxidant, blood clotting (anti-coagulant)
What are food sources of Vitamin E?
Oils, nuts, seeds, eggs, wheat germ
What are the functions of Vitamin K?
Activates blood clotting, bone development, helps with bone mineralization
What are the symptoms of Vitamin K deficiency?
Babies can have very thin blood
What are symptoms of Vitamin K toxicity?
Stroke, clots
What are food sources of Vitamin K?
Dark leafy greens, broccoli, brussel sprouts, cabbage
What are the functions of Vitamin C?
Connective tissue growth, wound healing, blood vessels, cartilage, antioxidant
What are the symptoms of Vitamin C deficiency?
Bleeding gums, purple bruising, Black canker or “black leg”, scurvy
What are the symptoms of Vitamin C toxicity?
megadoses, Nausea, vomiting, diarrhea
What are food sources of Vitamin C?
Potatoes, citrus, green peppers, broccoli
What is the function of Thiamin?
Coenzyme in metabolism (mostly carbs)
What are the symptoms of Thiamin deficiency?
Berri Berri- nerve problems, tingling, poor coordination, muscle pain
Wet Berri Berri- edema
Dry Berri berri- no edema
Alcohol abuse can cause deficiency
What are food sources of thiamin?
Fortified grains
What is riboflavin destroyed by?
Light
What are symptoms of Riboflavin deficiency?
Cracks at corner of the mouth, sore throat, hypersensitivity to light
What are food sources of Riboflavin?
dairy products
What are the functions of Niacin?
Electron carrier, part of electron metabolism
How is Niacin formed?
from amino acid Tryptophan
What are symptoms of Niacin deficiency?
Pellagra- dermatitis, diarrhea, dementia, death
What are food sources of Niacin?
Most meats, peanuts, beans, milk
What are symptoms of Niacin toxicity?
Niacin flush
What is the function of folate?
DNA synthesis- new cell division, and new cell synthesis
What are the symptoms of Folate deficiency?
Neural tube defects, macrocytic anemia
What are the symptoms of Folate toxicity?
Can mask symptoms of B12 deficiencies
What are food sources of Folate?
Supplements, foliage, dried beans, fortified grains, cantaloupe
What are the functions of Vitamin B12?
Absorption requires adequate stomach acid and intrinsic factor
What are the symptoms of Vitamin B12 deficiency?
Pernicious anemia, nerve damage
What are food sources of Vitamin B12?
Animal products, fortified milk
