Test #2 Flashcards
Fat Soluble Vitamins
Vitamin A, D, E, K
Water Soluble Vitamins
B Vitamins, Vitamin C
Vitamin A - Types
- Retinol (pre-formed)
2. Beta-Carotene (pro-vitamin)
Vitamin A - Functions
- eyesight (night vision)
- tissue development
- healthy skin
- antioxidant
Vitamin A - Sources (Retinol)
- liver and other organ meats
- fish liver oil
- eggs
- dairy and diary products
Vitamin A - Sources (Beta-Carotene)
- brightly coloured fruits and veggies
- leafy greens
Vitamin A - Deficiency
- poor night vision or eyesight
- diabetes, low thyroid function
Vitamin A - Toxicity
- orange skin (beta-carotene)
- retinol can be stored and become toxic
Vitamin D - Function
- group of sterol-based vitamins
- regulates calcium and phosphorus usage (bone health)
- supports B-cell activation (supports immunity)
Vitamin D - Sources
- created when skin is exposed to sun (D3)
- D2 found in plants (does not carry out all functions)
- D3 (activated) found in animals
1. fish liver oil
2. egg yolks
3. butter
4. liver
Vitamin D - Deficiency
- common in North America (less sun exposure)
- chronic pain
- kidney disease
- Crohn’s
- osteoporosis
- low immunity
Vitamin D - Toxicity
- cannot produce too much from sun
- can happen through ingestion
Vitamin E - Types
- family of tocopherols and toctrienols
- Alpha-tocopherol most common and active
- A-T stable in heat
- other types break down in light and oxidation
Vitamin E - Functions
- antioxidant
- works best with beta-carotene, vitamin C and falavonoids, and CoQ10
- protects eyes, skin, breasts, testes
Vitamin E - Sources
- animal and plant
- egg yolks, milk fat, butter, liver
- cereal grains, nuts, seeds
- lost through milling of grains and refining of oils
- cold-pressed oils retain a lot of vitamin E
Vitamin E - Deficiency
- poor reproduction
- poor eyesight
- muscular issues
- circulatory issues
Vitamin E - Toxicity
- rare; easily eliminated
- high doses can cause diarrhea, nausea, flatulence
Vitamin K - Functions
- coagulates blood
Vitamin K - Sources
- produced in body and in nature
- best source is from intestinal bacteria
- dark leafy greens (best source in nature)
- organ meat, milk, yogurt, fish liver oil
Vitamin K - Deficiency
- attributed to poor digestion
- newborns lack vitamin K due to sterile gut
- poor blood clotting
Vitamin K - Toxicity
- rare from natural sources
- synthetic sources can lead to hemolytic anemia
B-Complex - Facts
- grouped together in nature (never found in isolation)
- work best together
- not stored in body, must be consumed regularly
- act together as co-enzymes
B-Complex - Sources
- nutritional yeast and brewers yeast are the best sources
- grains and seeds also a good source
B-Complex - Deficiency
- common
- processing and refining destroy B vitamins
B-Complex - Toxicity
- uncommon
- readily eliminated
Vitamin B1 - Facts
- called Thiamin
- first discovered vitamin
- destroyed through boiling
- depleted by sugar, coffee, smoking, alcohol
Vitamin B1 - Functions
- glucose metabolism
- supports nervous system
- create myelin sheath
Vitamin B1 - Sources
- wheat germ and bran (removed in processing)
- nutritional yeast and brewers yeast
- blackstrap molasses
- avocados
Vitamin B1 - Deficiency
- Beriberi: muscle weakness
- skin problems
- neurotic disposition
- decreased mental abilities
- poor glucose metabolism
Vitamin B1 - Toxicity
- no known toxicity
Vitamin B2 - Facts
- called Riboflavin
- stable in heat, acid, oxidation
- sensitive to UV light
Vitamin B2 - Functions
- co-enzyme for energy production (ATP)
- cellular respiration
- necessary for cell growth
- helps vision, skin, hair, nails
Vitamin B2 - Sources
- nutritional and brewers yeast
- organ meats, oily fish, eggs, milk
- beans, peas, some seeds
Vitamin B2 - Deficiency
- cracks or sores around mouth
Vitamin B2 - Toxicity
- no toxicity
- easily eliminated (bright orange urine)
Vitamin B3 - Types
- called Niacin
- two compounds:
1. nicotinic acid
2. niacinamide
Vitamin B3 - Facts
- most stable
Vitamin B3 - Functions
- co-enzyme for over 50 metabolic functions
- glycolosis
- fatty acid synthesis
- formation of red blood cells (RBC)
- formation of steroids
Vitamin B3 - Sources
- produced in body from tryptophan
- nutritional and brewers yeast
- whole grains, legumes, avocados, figs, dates
Vitamin B3 - Deficienty
- Pellagra (3 D’s)
- photo-sensitivity
- rough, dry skin
Pellagra 3 D’s
- dermatitis
- diarrhea
- dementia
(4. death)
Vitamin B3 - Toxicity
- niacin flush: very large amounts (histamine reaction)
Vitamin B5 - Facts
- called Pantothenic Acid
- found as a calcium or sodium salt
- stable in wet heat and air
- destroyed with acid, alkali, dry heat
Vitamin B5 - Functions
- supports adrenal gland production
- supports cellular metabolism of carbohydrates and fats
Vitamin B5 - Sources
- organ meats, egg yolks, fish, chicken, cheese
- whole grains, legumes, sweet potatoes
- nutritional/brewers yeast
Vitamin B5 - Deficiency
- uncommon
- fatigue, depression, low HCl, hypoglycemia
Vitamin B5 - Toxicity
- uncommon
- large doses can cause mild diarrhea
Vitamin B6 - Types
- called Pyrodoxine
- also called Pyridoxal and Pyridoxamine
Vitamin B6 - Facts
- destroyed in UV light and cooking
- stable in acid and alkali
Vitamin B6 - Functions
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