Nutrition - Vitamins and Minerals Flashcards
1
Q
what are vitamins
A
chemically unrelated comoounds that are found in minute quantities within food
essential to humans because we cannot make them
2
Q
which vitamins are synthesised by humans
A
vitamin K, some B and vitamin D
3
Q
where is vitamin D synthesised
A
in the skin when exposed to the sun
4
Q
where is vitamin K synthesised, alongside some vitamin B
A
by gut flora
5
Q
how do compounds demonstrate they are vitamins
A
- deprivation of this compound leads to more or less specific clinical deficiency disease and abnormal metabolic signs
- restoration of the missing compound prevents or cures the deficiency disease and normalises these metabolic abnormalities
6
Q
what do vitamin deficienies lead to
A
multiple systematic complications that are linked to specific oral conditions
7
Q
what are the fat soluble vitamins
A
A, D, E and K
8
Q
what are the water soluble vitamins
A
C
B
B6
B12
Niacin
thiamin
biotin
riboflavin
pantothenic acid
folate
9
Q
describe fat soluble vitamin characteristics
A
found with fat in food
absorbed in lymph and transported attached to protein to be stored in liver or fatty tissues
excessive intake
10
Q
describe water soluble vitamin characteristics
A
absorbed directly into the bloodstream, transported in free form, higher turnover in the body with little storage
prone to leaching from food and more senstive to heat
can be harmful in high doses
11
Q
which vitamins are harmful in high doses
A
water soluble vitamins
12
Q
what are the factors that affect the utilisation of vitamins
A
availability
antivitamins
provitamins
biosynthesis in the gut by bacterial flora
intestinal disease
interactions with nutrients
13
Q
what is an example of an antivitamin and what it does
A
avidin
binds to biotin in raw eggs to prevent its absorption, but is released on cooking
14
Q
example of provitamins
A
carotenes which are converted to vitamin A
15
Q
when is vitamin E requirement high
A
when we have a high PUFA intake
16
Q
what are essential minerals
A
inorganic elements
15-16
requirement of the minerals depends on their physiological function in the body
17
Q
what are the major minerals
A
iron
calcium
zinc
magnesium
sodium
chloride
potassium
phosphorus
18
Q
what are the trace elements
A
selenium
iodine
fluoride
manganese
copper
cobalt
chromium
molybdenum
19
Q
what are the main functions of essential minerals
A
constituents of bones and teeth
formation of soluble salts which help control composition of body fluids
essential components of many enzymes and other proteins, necessary for release and utilisation of energy
20
Q
which minerals are constituents of bones and teeth
A
calcium
phosphorus
magnesium
21
Q
which minerals form soluble salts to help composition of body fluids
A
sodium
potassium
chlorine
22
Q
which minerals are essential components of many enzymes and other proteins, and are necessary for release and utilisation of energy
A
iron and zinc
23
Q
how many mineral deficienies are prevalent in human populations
A
four
24
Q
when do zinx and iodine deficiencies occur
A
in some population groups under specifically defined conditions
25
describe vitamin A
found as preformed vit A and provit A
functions in regulating gene expression, red blood cell production, cell differentiations, antioxidant, immunity and tooth and oral epithelial development
26
where is preformed vitamin A found
liver
fatty fish
eggs
dairy
27
which compounds have vitamin A in them
retinol
retinaldehyde
retinoic acid
28
where is provit A found
dark green leafy vegetables
orange and yellow F&V
29
what is the most potent source of vitamin A
beta carotene
30
which plant pigments have vitamin A in them
orange and yellow
31
how many caretenoids have vitamin A activity
50
32
vitamin A is found in animal and plant products. what is the source for each of these categories?
retinyl esters in animals
beta carotene in plants
33
describe the effect of vit A deficiency on teeth
lower intake of vitamin A has been associated with decreased oral epithelial tissue development, impaired tooth formation, enamel hypoplasia and the presence of periodontitis
34
describe the impact of vit A deficiency on increased susceptibility to infection
there is a decreased production of mucopolysaccharides and mucous, and an increase in tissue keratinisation
decreased anti bactieral action of macrophages
decreased production of lysozyme
lymphocyte and antibody action also affected
35
describe the impact of vit A deficiency on growth and development
impaired embryological development and possible malformations
impaired gene expression and cell differentiations which can possibly be linked with cancer
impaired bone growth
infertility in males and low rates of conception in females
36
describe vit A toxicity
caused if there is more than 200mg in adults
causes vomiting, headaches, blurred vision, vertigo, shedding skin, uncoordinated muscle movements
37
describe the chronic effects of vit A toxicity
bone and muscle pain, headaches, alopecia, liver toxicity and poor muscle coordination
38
descirbe the teratogenic effects of vit A toxicity
adverse impacts of the development of the foetus, including CNS, heart and kidney development.
causes spontaneous abortions
39
what is the maximum vitamin A intake for pregnant women
3mg per day
40
describe B vitamins
a group of compounds with dissimilar properties that maximise their function when taken together, and are involved in cell metabolic activities like in many important enzyme systems
41
what are the three main roles of B vitamins
release energy from carbohydrates and fats
catalyse the formation of red blood cells
protein and amino acid metabolism
42
which B vitamins release energy from carbohydrates and fats
thiamin
niacin
riboflavins
pantothenic acid
biotin
43
which B vitamins catalyse the formation of red blood cells
folic acid vitamin B12
44
which B vitamins aid in protein and amino acid metabolism
vitamin B6
45
what are the food sources of thiamin
cereals, meats legumes, and yeast
46
what are the symptoms of intakes of thiamin
headache irritability, insomnia, rapid pulse dermatitis and death
47
how much thiamin per day is toxic
3g
48
which disorders are caused by thiamin deficiency
beri beri
wernicke encelophathy
49
what destroys thiamin
cooking at neutral or alkali pH
50
why do we need thiamin
needed for the production of ribose
needed for metabolism of carbohydrates, proteins and fats
may be related to the transmission of neural impulses
51
what is riboflavin
water soluble, heat stable, fluorescent, contains a ribitol side chain
light sensitive
52
what are the food sources of riboflavin
milk
cheese
liver
eggs
offal
leafy green veg
53
what is riboflavin essential for
metabolism of fats, ketone bodies, carbohydrates and proteins
needed for flavo proteins
54
when can riboflavin deficiency occur
it is rare but can occur in elderly people or alcoholics
55
what are the symptoms of riboflavin deficiency
lips, corner of the mouth and tongue
56
what are the disorders caused by riboflavin deficiency
cheilosis lesions
angular stomatitis
fissured and magenta colorisation of the tongue
57
can there be riboflavin toxicity
no
58
what are the food sources of niacin
liver
yeast
meat legumes
peanuts
cereals
59
what compounds are related to niacin
nicotinic acid and nicotinamide
60
what is caused by niacin deficiency
pellagra - disorder characterisid by dementia, dermatitis and diarrhoea.
61
what are the symptoms of niacin deficiency
glossitis, stomatitis, rash around the nose, angular stomatitis and cheilosis
62
what is the toxic dose of niacin
3-6g a day
63
what does niacin toxicity cause
liver failure and peptic ulcers
64
what is niacin needed for
NAD/NADP
essential for metabolism both catabolic and synthetic
65
what is pantothenic acid
this compound has two forms; coenzyme A and acyl carrier protein
66
what is pantothenic acid needed for
acetyl coA in krebs cycle; therefore essential for all metabolism
67
what are the food sources of pantothenic acid
mushrooms, legumes, eggs, avocados, milk, eggs, organ meats, peanuts, whole grain cereals and yeast
68
what are the organ meats
liver
kidney
heart
69
what are the sources of B6 pyridoxine
all foods
synthesised by colonic bacteria
70
what is the function of B6 pyridoxine
co factor in many enzymes for protein and amino acid metabolism
71
what are the symptoms of B6 pyridoxine
recurrent mouth ulcers, halitosis, severe gingivitis, soreness, discoloration of the tongue, and cheilitis
72
what can high intake of B6 cause
sensory neuropathy
73
what is biotin needed for
lipogenesis, gluconeogenesis and catabolism of branched chain amino acids
74
what is folate
tetrahydrofolic acid
co enzyme for purine and pyrimidine synthesis
essential for protein synthesis from serine and glycine
essential for the formation of red blood cells
75
what can folate lead to in pregnancy
decreased risk of neural tube defects in pregnancy
76
what are the symptoms of folate deficiency
megaloblastic anaemia - abnormal multilobed neutrophil nuclei giant platelets
77
what are the food sources of folate
leafy green vegetables
liver
yeast
78
what are the active forms of vitamin B12
porphyrin ring with a central cobalt atom which can reach monovalent, divalent and trivalent oxidation states
79
what are the food sources of vitamin B12
meat
fish
dairy products
canned meat and fish
egg whites
cheese
80
what can vitamin B deficieny lead to
iron deficieny and anaemia
megaloblastic anaemia
associaed with glossitis, atrophy of the lingual papillae, burning and redness of the tongue, angular stomatitis, dysphagia, pallor of the oral tissues
81
what is vitamin C
L-ascorbic acid
white, odorless, stable solid
synthesised in plants from D glucose and D galactose, but cannot be synthesised by humans
82
which animals cannot synthesis vitamin C
humans
primates
guinae pigs
fruit eating bats
certain birds
many fish
83
what enzyme do humans lack that makes vitamin C synthesis impossible
L-gluconolactone oxidase
84
what is the best known function of vitamin C
antioxidant
85
what are the roles of the vitamin C
antioxidant
regeneration of vitamin E
collagen synthesis
synthesis of noradrenaline from dopamine
synthesis of carnitine from lysine
synthesis of various peptide hormones and hormone releasing factors
synthesis of bile acid
86
what does labile mean
easily oxidised to dehydroascorbic acid
87
how much vitamin C content can be lose by leafy vegetables and legumes following 24hrs from harvest
50%
88
what happens to vitamin C content in plants that are chopped or juiced
vitamin C is oxidised and the membranes are disrupted
89
in which environment is vitamin C the most stable
acidic environments
90
what is caused by vitamin C deficiency
scurvy, characterised by connective tissue defects
failure of wounds to heal
bleeding from gums
pain and weakness in legs and ankles
failure of proper cartilage and bone formation
bleeding from capillaries
91
what is caused by high intake of vitamin C
prevention of the common cold
diarrhoea
stones in the urinary tract
excessive absorption of iron
92
which factors affect vitamin D synthesis
quantity and quality of UV irradiation
latitude
amount of exposure of sun
amount of skin exposed
93
what are the functions of vitamin D
promotion of intestinal calcium absorption
repair and formation of bone
cell differentiation
immunity
promotes cell maturation in the smal intestine
insulin secretion
blood pressure regulation
94
what is the minimum recommended intake of vitamin D per day
10 micrograms
95
what are the food sources of vitamin D
fatty fish, eggs and liver
fortified foods like margarine
96
what does vitamin D deficiency lead to
rickets in children
hypolasia of teeth
osteomalacia
97
what does rickets look like
bowed legs due to malformation of bones form lack of mineralisation
98
why does vitamin D deficiency lead to hypoplasia of teeth
lack of enamel calcification
99
what are the symptoms of osteomalacia
softening of bones
pain in the pelvis, ribs and shoulders
waddling gate
100
which vitamin is the most toxic
vitamin D
101
why does excessive exposure to sunlight not lead to vitamin D toxicity
7 dehydrocholesterole will be broken down by the excessive UV light
102
what can excessive oral intake of vitamin D cause
hypercalacemia (raised plasma calcium)
103
what are the symptoms of hypercalacemia
diarrhoea
thirst
anorexia
calcification of soft tissue
urinary stones
104
how many naturally occuring forms of vitamin E are there
8
4 tocopherols
4 tocotrienols
105
which form of vitamin D has a saturated carbon chain
tocopherols
106
what is the biological activity of vitamin E
abundance and biological activity of each of its forms varies, however its most potent form is alpha tocopherol
107
which forms of vitamin E is most potent
alpha tocopherol
108
what makes up the bulk of vitamin E in plant foods
tocopherols
109
what is the function of vitamin E
powerful antioxidant, essential for protecting cell components like fatty acids, cholesterol, protein and DNA from oxidation by free radicals
110
describe how vitamin E works
quenches free radicals and becomes oxidised, and is then regenerated by other antioxidants like vitamin C
111
what is the primary location of vitamin E and why
lipid bilayer because it is lipid soluble
112
what can vitamin E prevent
lipid peroxidation of polyunsaturated fatty acids
113
what does vitamin E deficiency lead to in premature infants
haemolytic anaemia and thrombocytosis
114
what is haemolytic anaemia
red blood cells rupture and the infant becomes anaemic
115
what is thrombocytosis
an increase in the number of platelets in the blood
116
what can happen to those who are unable to absorb vitamin E
may develop neurological syndrome involving central and peripheral nervous system, retina, and skeletal muscle
can have irregular movements due to defective muscular control, deposition of yellow, white pigments in the retina
117
what is vitamin K
2-methyl 1-4 nathoquinone
118
what are the food sources of vitamin K
green leafy vegetables
also formed by bacteria in the gut
119
what is the function of vitamin K
catalyses the synthesis of prothrombin in the liver
120
what happens if there is no vitamin K
blood will not clot
121
what are the foods with high amounts of vitamin K
vegetable oils
especially wheat germ oil, nuts and seeds
fruits and vegetables
animal products
fortified foods like cereals
122
what is the average intake of vitamin K in men
10.6 mg a day
123
what is the average intake of vitamin K in women
8.1 mg a day
124
what is DRV
dietary reference value
125
why is there no referance value for vitamin E
the requirement for it depends on the body's PUFA content which depends on diet
126
what are PUFAs
polyunsaturated fatty acids
127
what are the main roles of calcium
bone health
128
what supplies peak bone mass
reached byage 30
influenced by genetic factors
increased by calcium and vitamin D consumption and regular activity
129
what are the food sources of calcium
water
milk
milk products
cereals
roots and tubers
bread
bones from tinned sardines
eggs
pulses
broccoli
parsley
130
what is the dietary reference value for calcium
700 mg a day
131
how much of dietary calcium is absorbed
10-30%
132
what does absorption of calcium lead to
a decrease in vitamin D deficiency and an increased in lactose and casein peptides
133
what is calcium deficiency associated with
severe malnutrition, osteoporosis and rickets
134
at what age is peak bone mass reached
30-35
135
what can increase bone mass
ensuring the diet contains calcium and vitamin D
regular exercise
136
why is iron metabolism important
it is a component of haemoglobin
aids in ATP production
has a role in enzyme reactions
provides small oxygen reserves in muscle
defends against infection in breast fed babies
137
what can decreased iron absorption in food
addition of spices and tea can reduce it by 50%
138
describe haem iron
enhanced by the presence of meat, and inhibited by processing of calcium
139
what influences non haem iron absorption
amount of non haem present, iron status and requirements
140
what enhances non haem iron
ascorbic acid
meat
fish
seafood
141
what inhibits non haem iron
phytates
phenolics
calcium
142
how much iron is absorbed from a mixed diet
15%
143
what is the reference value for iron
8.7 mg a day for men
14.8m mg a day for women under 50
144
what are the sources of haem iron
animal foods like meat
145
what are the sources of non haem iron
cereals
pulses
vegetables
fruits
eggs
dairy products
146
what is the most common nutritional deficiency in the world
iron deficiency anaemia
147
what is the IDA cut off value
less than 20 micrograms a litre in men and less than 15 in women
148
high iron intake is not a problem for healthy people. what is the exception to this
haemochromatosis
149
what is the lethal iron content for adults
100g
150
is zinc produced in the body
no
151
what are zinc enzymes required for
- synthesis of DNA and RNA, and therefore essential for synthesis of protein and lean tissues
- antioxidant enzyme superoxide dismutase
- structural role in proteins like zinc finger motif in proteins
- expression of multiple genes
- immune function
152
what are the richest dietary sources of zinc
oysters, meat, liver and wheatflour
153
what decreases the bioavailability of zinc
certain disease stakes
replete zinc status
high zinc intake
phytates
certain metals
154
what increases the bioavailability of zinc
depleted zinc status
low zinc intake
certain organic acids and amino acids
human milk
155
what can severe zinc deficiency lead to
growth retardation
sexual and skeletal immaturity
neuropsychiatric disturbances
dermatitis
alopecia
diarrhoea
increased susceptibiilty to infections
appetite loss
156
what does zinc supplementation do
stimulate growth and development in infants and young children
decreased diarrhoea and respiratory infections in children
157
what is low serum zinc in pregnancy associated with
low birth weight, pre term delivery
158
what is the majority of dietary sodium in the form of
salt
159
how is sodium and chloride intake expressed as
mmol or mg
160
what is 1mmol of sodium in mg
23
161
what is 1mmol of chloride in mg
35.5
162
how many grams of salt for one gram of sodium
2.54
163
what is the function of sodium
maintain the volume of extracellular fluid
maintain acid base balance
essential to muscle contraction and nerve transmission
allow the energy dependent uptake of nutrients
164
how much ATP is used at rest to maintain cellular sodium potassium gradients
a third
165
how much body sodium is stored on the surface of bone
30-40%
166
how many grams of salt should we consume a day (reference nutrient intake)
4g
167
what is the average intake of salt in the UK
8g
168
what does too much salt intake lead to
high blood pressure
main cause of strokes and heart disease
169
what does most salt come from
processed foods
170
what causes salt deficiency
excessive sweating can deplete slat
171
impacts of too much salt on the body
increased calcium exertion and bone health
may directly stress a weakened heart and aggravate kidney problems
raises the blood pressure and cause hypertension which is linked to coronary artery disease
172
what is fluoride
the ionic form of fluorine, a halogen
173
how is fluoride distributed
through extracellular fluid
174
how fast is fluoride absorbed
rapidly
50% absorbed after 30 minutes
175
what does fluoride bind to in blood and tissues
albumin
176
what reduces the absorption of fluoride
calcium
177
how is fluoride excreted
through the kidneys
178
is fluoride essential
no
179
what does fluoride form
calcium fluorapatite in teeth and bones
180
what does a deficiency in fluoride lead to
increased risk of dental caries
181
does fluoride have a high concentratio in foods
no
182
what is the requirement of vitamin A
700 microgram for men and 600 for women
183
what is the reference intake for vitamin B1
0.4mg per 1000 calories
184
what is the reference intake for vitamin B2
1.1mg a da
185
what is the reference intake for vitamin B3
6.6mg per 1000 calories
186
what is the reference intake for vitamin B6
15 micrograms per gram of protein
187
what is the reference intake of folate
200 micrograms a day
188
what is the reference intake of vitamin C
40mg a day
189
what is the reference intake of vitamin C a day for smokers
80mg
190
what is the function of vitamin A retinol
visual pigment sin the retinal and cell differentiations
191
what does beta carotene do
antioxidant
192
what vitamin is calciferol associated with
D
193
what vitamin is phylloquinone associated with
K
194
which vitamin functions in maintaining calcium balance, enhancing intestinal absorption of calcium and mobilisation of bone minerals
D
195
which vitamin causes night blindless when lacking
A
196
what is wernicke-korsakoff
systemic lesions
197
which vitamin causes degeneration of the spinal cord when lacking
B12
198
B1 toxicity
headache
irritability
insomnia
rapid pulse dermatitis
death
199
B3 toxicity
liver failure and toxic ulcers
200
B6 toxicity
sensory neuropathy
201
pantothenic acid toxicity
diarrhoea
202
C toxicity
calcium oxalate stones in the urinary tract
203
D toxicity
hypercalcemia
thirst
urinary stones
calcification of soft tissue
