Chapter 8: Vitamins (Water Soluble)/Cancer Flashcards
water soluble vitamins
B and C
how are water soluble vitamins absorbed
directly into the bloodstream from GI
types of B vitamins
-thiamin
-riboflavin
-niacin
-folate
-vit B12
what function do many B vitamins serve in the production of energy
they function as coenzymes
what damages or reduces vitamins in food
-heat
-light
-oxygen
best cooking method to preserve vitamins in vegetables
steaming or stir-frying
thiamin deficiency
-poor coordination
-severe edema
-weakness
-tingling
Riboflavin deficiency
-inflammation of mouth and tongue
-inflamed skin
-cracking at mouth corners
niacin deficiency
-dementia
-diarrhea
-dermatitis
-death
vitamin c deficiency
-hemorrhages on the skin
-bleeding gums
-slow wound healing
vitamin b-12 deficiency
-anemia (masked sometimes by folate)
-nerve degeneration
-paralysis
-death
what vitamin is destroyed by light
riboflavin
niacin toxicity
niacin flush
thiamin food sources
-fortified grains
-pork
-bran
-nuts
riboflavin food sources
-dairy
-fortified grains
-greens
niacin food sources
-meats
-peanuts
-dried beans
-milk
vitamin c toxicity
-nausea
-vomiting
-diarrhea
vitamin c food sources
-citrus (bright produce)
-potatoes
-green peppers
-broccoli
folate purposes
-cell synthesis and division
what is needed to absorb b-12
intrinsic factor
vitamin b-12 food sources
animal products
things that kill vitamins
-heat
-air
-light
-water
how to preserve vitamin foods
freezing or canning
who would benefit from a folate supplement
pregnant women
who would benefit from a vit K supplement
newborns
who would benefit from a b-12 supplement
vegetarians
who would benefit from a thiamin supplement
alcoholics
supplement regulation is…
really bad
-loosely regulated
-are not necessarily safe or effective
cancer is…
unregulated cell division
metastasis is…
tumor cells travelling in blood or lymphatic system
what to increase to decrease cancer risk
-fruits & veg (phytochemicals antioxidants)
-whole grains (fiber)
-healthy fats (mono & poly fats)
what do decrease to decrease cancer risk
-calories
-weight
-alcohol
-red meat
concern of grilling…(cancer)
-heterocyclic amines (bad, limit charr of meat)
why do veggies reduce cancer risk
phytochemicals and fiber
vit c functions
-wound healing
-blood vessels
-cartilage
-antioxidant
thiamin functions
-energy
-nerve transmission/ muscle contraction
riboflavin function
-energy
-cell growth
-RBC
-immune func
niacin functions
-energy
-cell development
-digestive, nervous, and skin health
folate deficiency
-anemia
folate food sources
-green veggies
-avocado
-eggs
b12 functions
-DNA/RNA synthesis
-RBC
-nerves
