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Nutrition & Diet > Chapter 8: Vitamins > Flashcards

Chapter 8: Vitamins Flashcards

1
Q

What are vitamins?

A

Essential nutrients.

Substances found in foods that can be converted into an active form once they are absorbed.

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2
Q

What is bioavailability?

A

The degree to which a nutrient is absorbed from foods.

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3
Q

Which vitamins are classified as fat-soluble?

A

A, D, E, K

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4
Q

What sources are rich in fat-soluble vitamins?

A

Fortified milk, oils

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5
Q

Which vitamins are classified as water-soluble?

A

B vitamins and C

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6
Q

What is a key characteristic of water-soluble vitamins?

A

Not stored in the body; excess is excreted.

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7
Q

Where are most water-soluble vitamins absorbed?

A

Upper part of the small intestine.

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8
Q

What happens to excess water-soluble vitamins in the body?

A

Excess is excreted.

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9
Q

Fill in the blank: Fat-soluble vitamins are _______ in the body.

A

stored

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10
Q

Fill in the blank: Water-soluble vitamins are absorbed with _______.

A

water

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11
Q

What is the risk associated with excess intake of fat-soluble vitamins?

A

Can be toxic in high doses.

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12
Q

What is the primary transport mechanism for fat-soluble vitamins?

A

Packed in micelles and chylomicrons.

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13
Q

True or False: Water-soluble vitamins can be toxic in high doses.

A

False

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14
Q

What is one way to improve the bioavailability of vitamins?

A

Reduce cooking time.

Also, keeping food stored in a cool place and add little water when cooking.

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15
Q

What is the main storage tissue for fat-soluble vitamins?

A

Adipose tissue

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16
Q

Fill in the blank: ____ vitamins are co-enzymes.

A

B.

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17
Q

What antioxidant vitamins are important for neutralizing free-radicals to counteract oxidation?

A

Vitamins (A,C,E) and beta carotene (vitamin A).

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18
Q

Taking megadose vitamin supplements can cause what toxicity?

A

Hypervitaminosis.

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19
Q

What is a vitamin has preformed vitamins that do not need to undergo conversion?

A

Vitamin A.

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20
Q

Preformed foods vs provitamin food examples for vitamin A?

A

Animal products found in preformed, vegetables like carrots, spinach, sweet potatoes, and pumpkin in proformed options.

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21
Q

When absorbed, where do water soluble vitamins go?

A

Bloodstream.

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22
Q

Where are fat soluble vitamins stored?

A

Liver, fat, and muscle tissue

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23
Q

What is the primary function of Vitamin A?

A

Healthy vision, cell differentiation, reproduction, and immunity

Vitamin A is important for various bodily functions including maintaining healthy skin and mucous membranes.

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24
Q

What two deficiencies can result from a lack of Vitamin A?

A

Night blindness and Xerophthalmia (permanent damage to the cornea)

Xerophthalmia is characterized by dry eyes and can lead to blindness if untreated.

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25
Q

What is the toxicity risk associated with excessive preformed Vitamin A?

A

Can accumulate to toxic levels, leading to liver damage or death

Carotenoids are non-toxic but can cause skin discoloration.

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26
Q

What are the two primary function of Vitamin E?

A

Powerful antioxidant that prevents free radical damage and anticoagulant.

Vitamin E is fat-soluble and essential for immune function.

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27
Q

What is the primary function of Vitamin D?

A

Regulates bone health and may prevent some cancers

Vitamin D is fat-soluble and essential for calcium absorption.

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28
Q

What are the potential health issues associated with Vitamin D deficiency?

A

Rickets in children and osteomalacia in adults

Rickets causes inadequate mineralization of bones, leading to bowed legs.

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29
Q

What is the toxicity associated with excessive Vitamin D intake?

A

Hypervitaminosis D, leading to damaging calcium deposits in kidneys, lungs, and heart

Symptoms may include nausea, weakness, and kidney damage.

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30
Q

What is the primary function of Thiamin (Vitamin B1)?

A

Transmission of nerve impulses and breakdown of alcohol in the body)

31
Q

What deficiency disease is associated with Thiamin?

A

Beriberi

Beriberi can lead to severe neurological and cardiovascular problems.

32
Q

What is the toxicity risk associated with Thiamin?

A

No known toxicity, no upper limit set

Thiamin is generally considered safe even at high doses.

33
Q

What food sources are rich in Vitamin K?

A

Fortified dairy, fortified cereals, fatty fish, and green leafy vegetables

Vitamin K is also produced by bacteria in the gut.

34
Q

What is the concern from supplements of vitamins E megadoses?

A

Increased risk of hemorrhages.

35
Q

What can destroy vitamin E?

A

High heat.

36
Q

Where is vitamin E found in food?

A

Vegetable oils, nuts, seeds, fortified cereals, some leafy vegetables.

37
Q

What is vitamin K essential for?

A

Blood clotting.

38
Q

People who are taking blood thinners need to do what for vitamin K?

A

Stay consistent with the amount they are receiving.

39
Q

What are the two forms of vitamin K?

A

Menaquinone (made by bacteria in the gut)

Phylloquinone (found in green plants, like K for Kale)

40
Q

Fill in the blank: Wernicke-Korsakoff syndrome cause by deficiency in _____ vitamin, causes progressive brain damage from _______ abuse.

A

Thiamin. Chronic alcohol abuse.

Can be mistaken for intoxication.

41
Q

Is there a toxicity level to Thiamin?

42
Q

What are 2 food sources of thiamin?

A

Enriched and whole grains, pork.

43
Q

What are the deficiency symptoms of Riboflavin?

A

Sore throat, swelling inside mouth, inflamed and purplish-red tongue (glossitis), dry and scaly lips

44
Q

What are the functions of Niacin?

A
  • Synthesize fat and cholesterol
  • Keep skin cells and digestive system healthy
45
Q

What are the results of Niacin deficiency known as?

A

The ‘four D’s’. Dermatitis, diarrhea, dementia, death.

46
Q

What is a key function of Vitamin B6?

A

Metabolize fats and carbs, and break down glycogen

47
Q

What food sources are rich in Niacin?

A
  • Meat
  • Fish
  • Poultry
  • Fortified cereals
  • Enriched whole-grain breads
48
Q

What are the four functions of Folate?

A
  • Create/maintain new cells, especially red blood cells.
  • Help body use amino acids
  • Reduces risk of some cancers
    *Prevents birth defects.
49
Q

What deficiency can result from a lack of Vitamin B12?

A

Pernicious anemia because of lack of IF in stomach and macrocytic anemia because it interferes with folate.

50
Q

What is required for Vitamin B12 absorption?

A

Intrinsic factor (IF) from the stomach to be absorbed and stored in the liver.

51
Q

What are some food sources of Folate?

A
  • Enriched grains (rice, pasta, breads, cereals)
  • Legumes
  • Broccoli
  • Asparagus
  • Leafy greens such as spinach
52
Q

What can excessive folic acid intake mask?

A

Vitamin B12 deficiency anemia

53
Q

What does the name ‘Folate’ refer to?

A

It is similar to ‘foliage’, meaning it is found in foods of plant origin

54
Q

Fill in the blank: High amounts of riboflavin can turn your urine bright ________.

A

Bright yellow

55
Q

Main function of riboflavin is?

A

Important for energy metabolism.

56
Q

Fill in the blank: riboflavin is sensitive to_______ so it must be stored in opaque containers.

57
Q

Pellagra is a deficiency disease linked to the vitamin _______.

58
Q

Niacin is considered a drug due to high levels you can intake in supplements, high doses prescribed decrease ______ and triglycerides, and increase ______.

A

LDL and HDL.

59
Q

High protein diets have high amounts of _______, which make tryptophan (amino acids).

60
Q

Vitamin B6 deficiency risk is for people who abuse alcohol, why?

A

Alcohol causes the body to lose B6. Along with poor diet.

61
Q

UL is set at 100mg/day to prevent what in vitamin B6?

A

Potential permanent nerve damage.

62
Q

What food sources is vitamin B6 found in?

A

Meat, fish, poultry, fortified, cereals, nuts, legumes, peanut butter, many fruits and vegetables.

63
Q

True or False? Deficiency in folate can cause neural tube defects in pregnancies and macrocytic anemia in adults.

64
Q

What food sources is vitamin B12 found?

A

Only found in animal foods.

65
Q

Three functions of vitamin B12?

A

To make DNA, use certain fatty acids and amino acids, and healthy nerves and cells especially red blood cells.

66
Q

What is the additional Vitamin C requirement for smokers?

A

35+ mg/day

67
Q

What are three functions of Vitamin C?

A

Needed to make collagen.

Antioxidant

Helps to maintain a strong immune system.

68
Q

How does Vitamin C help with iron absorption?

A

Helps absorb iron from plant foods

69
Q

What is a key benefit of Vitamin C for the immune system?

A

Helps maintain a strong immune system

70
Q

What is the deficiency disease caused by lack of Vitamin C?

71
Q

What are some symptoms of Vitamin C deficiency?

A

Bleeding gums, rash, non-healing wounds

72
Q

What are potential toxic effects of excessive Vitamin C intake?

A

Intestinal upset, possible increased risk of kidney stones

73
Q

List three food sources of Vitamin C other than oranges.

A
  • Tomatoes
  • Peppers
  • Broccoli

Nutrition & Diet (10 decks)

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