Module 04 Flashcards
What happens if we have too little of a nutrient?
Nutrient deficiency
What happens if we have too much of a nutrient?
Nutrient toxicity
What are the fat soluble vitamins?
A, D, E, and K
What are the water soluble vitamins?
B1 (thiamin), B2 (riboflavin), B3 (niacin), pantothenic acid, B6 (Pyridoxine), folate, B12 (cobalamin), biotin, and vitamin C
Which coenzymes is thiamine part of?
Thiamine pyrophosphate (TPP) and thiamine diphosphate (TDP)
What important reaction is thiamine involved in?
Conversion of pyruvate into acetyl-CoA using pyruvate dehydrogenase
What is the RDA for thiamine?
1.1mg/day for women and 1.2mg/day for men
What are some food sources of thiamine?
Meat and grain products
What are all Canadian white flours fortified with?
Thiamin, riboflavin, niacin, folate, and iron
What are symptoms of thiamin deficiency?
Muscle weakness, neurological impacts, and psychological effects
Which coenzymes is riboflavin a part of?
Flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN)
What is the RDA value of riboflavin?
1.1mg/day for women and 1.3mg/day for men
What are good food sources of riboflavin?
Milk, grains, and meat products
What coenzymes does niacin work with?
Nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP)
What are the RDA values for niacin?
14mg/day for women and 16mg/day for men
What food sources is niacin found in?
Grains and protein rich foods
What syndrome is associated with niacin deficiency?
Pellagra
What are the symptoms of pellagra?
Weakness, dermatitis, diarrhea, and dementia
What coenzyme is vitamin B6 part of?
Pyridoxal phosphate (PLP)
What is the RDA value of vitamin B6?
1.3mg/day
What is a good food source of B6?
Meat and protein rich foods
What can be caused by vitamin B6 deficiency?
Microcytic hypochromic anemia
What does vitamin B12 do?
Works as a coenzyme in reactions that transfer methyl groups from one biomolecule to another
What is required for vitamin B12 to be absorbed?
Intrinsic factor
What are good food sources of vitamin B12?
Animal products
What is the RDA for B12?
2.4microg/day
Where can vegans get vitamin B12 from?
B12 enriched soy products, B12 supplements, and nutritional yeast
What can occur with vitamin B12 deficiency?
Break down of myelin and megaloblastic anemia
What is the RDA value for folate?
400microg/day
Where is folic acid found?
Oranges, leafy greens, legumes, and grains
How are B12 and folate connected?
Methyl folate is inactive and activated by B12 removing the methyl group
What is the concern with women in child-bearing years not getting enough folate?
Spina bifida and failure for neural tube in the spine to close completely
What is the function of ascorbic acid?
It acts as a reducing agent and anti-oxidant
What is the RDA value for vitamin C?
75mg/day for women and 90mg/day for men
What are good food sources of vitamin C?
Citrus fruits, bell peppers, and other fruits
What is vitamin C involved in?
Building strong collagen, reducing the formation of carcinogens, synthesis of steroid hormones, drug metabolism, and absorption of minerals
What is caused by vitamin C deficiency?
Scurvy
What requires the human body to need more vitamin C?
Stress, oral contraceptives, and smoking
What are carotenoids?
Plant based pre-vitamin A
What are retinoids?
Animal based vitamin A
What is the RDA for vitamin A?
700microg/day for women and 900microg/day for men
What is the conversion for 1microg REA to international units?
3.33 IU
What foods are good sources?
Orange and green vegetables
Where is retinol stored?
In the liver as retinyl esters
Where is beta carotene stored?
Adipose tissue
How is vitamin A transported?
Retinol binding protein
What is rhodopsin made of?
Cis-retinal and opsin
What is xerophthalmia?
A condition caused by vitamin A deficiency which impacts corneal epithelium
What is vitamin A necessary for?
Vision, growth, and reproduction
Who is at highest risk of vitamin A toxicity?
Infants, people overusing multivitamins, and long term users of Accutane who are pregnant
What are symptoms of vitamin A toxicity?
Reddening of the skin, hair loss, hypertrophic liver, and pain in the long bones
What are good food sources of vitamin D?
Eggs, salmon, and milk
What modification is made to vitamin D in the liver?
An -OH group is added to form 25-hydroxyD3
What modification is made to 25-hydroxyD3 in the kidney?
An -OH group is added to form 1,25-dihydroxyD3
What is the RDA value for vitamin D?
15microg/day
What are the functions of vitamin D?
Maintain blood calcium levels by stimulating absorption, draw calcium from bones, and reducing loss of calcium
What is vitamin D deficiency called?
Rickets in children and osteomalacia in adults
What puts people at risk of vitamin D deficiency?
Dietary lack, lack of exposure to the sun, darker skin colour, malabsorption of fats, older adults with reduced organ function, infants who are breastfed, children aged 1-3, adolescents, and people with elevated BMI
What is the UL of vitamin D?
100microg/day
What is the RDA of vitamin E?
15mg/day
What are good food sources of vitamin E?
Oils, nuts, and seeds
What is the function of vitamin E?
Acts as an antioxidant to neutralize free radicals
What does deficiency of vitamin E cause?
Damage to cell membranes from free radicals
What is the UL for vitamin E?
1000mg/day
What are good sources of vitamin K1?
Green leafy vegetables and plant oils
What are good sources of vitamin K2?
Eggs, meat, and cheese
What is the AI value for vitamin K?
90microg/day for women and 120microg/day for men
What are the functions of vitamin K?
Blood clotting, bone metabolism, kidney function, and calcium absorption from the GI tract
