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Fundamentals of Nutrition I > Test #2 > Flashcards

Test #2 Flashcards

1
Q

Fat Soluble Vitamins

A

Vitamin A, D, E, K

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2
Q

Water Soluble Vitamins

A

B Vitamins, Vitamin C

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3
Q

Vitamin A - Types

A
  1. Retinol (pre-formed)

2. Beta-Carotene (pro-vitamin)

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4
Q

Vitamin A - Functions

A
  • eyesight (night vision)
  • tissue development
  • healthy skin
  • antioxidant
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5
Q

Vitamin A - Sources (Retinol)

A
  • liver and other organ meats
  • fish liver oil
  • eggs
  • dairy and diary products
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6
Q

Vitamin A - Sources (Beta-Carotene)

A
  • brightly coloured fruits and veggies

- leafy greens

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7
Q

Vitamin A - Deficiency

A
  • poor night vision or eyesight

- diabetes, low thyroid function

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8
Q

Vitamin A - Toxicity

A
  • orange skin (beta-carotene)

- retinol can be stored and become toxic

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9
Q

Vitamin D - Function

A
  • group of sterol-based vitamins
  • regulates calcium and phosphorus usage (bone health)
  • supports B-cell activation (supports immunity)
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10
Q

Vitamin D - Sources

A
  • 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
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11
Q

Vitamin D - Deficiency

A
  • common in North America (less sun exposure)
  • chronic pain
  • kidney disease
  • Crohn’s
  • osteoporosis
  • low immunity
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12
Q

Vitamin D - Toxicity

A
  • cannot produce too much from sun

- can happen through ingestion

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13
Q

Vitamin E - Types

A
  • family of tocopherols and toctrienols
  • Alpha-tocopherol most common and active
  • A-T stable in heat
  • other types break down in light and oxidation
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14
Q

Vitamin E - Functions

A
  • antioxidant
  • works best with beta-carotene, vitamin C and falavonoids, and CoQ10
  • protects eyes, skin, breasts, testes
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15
Q

Vitamin E - Sources

A
  • 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
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16
Q

Vitamin E - Deficiency

A
  • poor reproduction
  • poor eyesight
  • muscular issues
  • circulatory issues
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17
Q

Vitamin E - Toxicity

A
  • rare; easily eliminated

- high doses can cause diarrhea, nausea, flatulence

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18
Q

Vitamin K - Functions

A
  • coagulates blood
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19
Q

Vitamin K - Sources

A
  • 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
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20
Q

Vitamin K - Deficiency

A
  • attributed to poor digestion
  • newborns lack vitamin K due to sterile gut
  • poor blood clotting
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21
Q

Vitamin K - Toxicity

A
  • rare from natural sources

- synthetic sources can lead to hemolytic anemia

22
Q

B-Complex - Facts

A
  • grouped together in nature (never found in isolation)
  • work best together
  • not stored in body, must be consumed regularly
  • act together as co-enzymes
23
Q

B-Complex - Sources

A
  • nutritional yeast and brewers yeast are the best sources

- grains and seeds also a good source

24
Q

B-Complex - Deficiency

A
  • common

- processing and refining destroy B vitamins

25
Q

B-Complex - Toxicity

A
  • uncommon

- readily eliminated

26
Q

Vitamin B1 - Facts

A
  • called Thiamin
  • first discovered vitamin
  • destroyed through boiling
  • depleted by sugar, coffee, smoking, alcohol
27
Q

Vitamin B1 - Functions

A
  • glucose metabolism
  • supports nervous system
  • create myelin sheath
28
Q

Vitamin B1 - Sources

A
  • wheat germ and bran (removed in processing)
  • nutritional yeast and brewers yeast
  • blackstrap molasses
  • avocados
29
Q

Vitamin B1 - Deficiency

A
  • Beriberi: muscle weakness
  • skin problems
  • neurotic disposition
  • decreased mental abilities
  • poor glucose metabolism
30
Q

Vitamin B1 - Toxicity

A
  • no known toxicity
31
Q

Vitamin B2 - Facts

A
  • called Riboflavin
  • stable in heat, acid, oxidation
  • sensitive to UV light
32
Q

Vitamin B2 - Functions

A
  • co-enzyme for energy production (ATP)
  • cellular respiration
  • necessary for cell growth
  • helps vision, skin, hair, nails
33
Q

Vitamin B2 - Sources

A
  • nutritional and brewers yeast
  • organ meats, oily fish, eggs, milk
  • beans, peas, some seeds
34
Q

Vitamin B2 - Deficiency

A
  • cracks or sores around mouth
35
Q

Vitamin B2 - Toxicity

A
  • no toxicity

- easily eliminated (bright orange urine)

36
Q

Vitamin B3 - Types

A
  • called Niacin
  • two compounds:
    1. nicotinic acid
    2. niacinamide
37
Q

Vitamin B3 - Facts

A
  • most stable
38
Q

Vitamin B3 - Functions

A
  • co-enzyme for over 50 metabolic functions
  • glycolosis
  • fatty acid synthesis
  • formation of red blood cells (RBC)
  • formation of steroids
39
Q

Vitamin B3 - Sources

A
  • produced in body from tryptophan
  • nutritional and brewers yeast
  • whole grains, legumes, avocados, figs, dates
40
Q

Vitamin B3 - Deficienty

A
  • Pellagra (3 D’s)
  • photo-sensitivity
  • rough, dry skin
41
Q

Pellagra 3 D’s

A
  1. dermatitis
  2. diarrhea
  3. dementia
    (4. death)
42
Q

Vitamin B3 - Toxicity

A
  • niacin flush: very large amounts (histamine reaction)
43
Q

Vitamin B5 - Facts

A
  • called Pantothenic Acid
  • found as a calcium or sodium salt
  • stable in wet heat and air
  • destroyed with acid, alkali, dry heat
44
Q

Vitamin B5 - Functions

A
  • supports adrenal gland production

- supports cellular metabolism of carbohydrates and fats

45
Q

Vitamin B5 - Sources

A
  • organ meats, egg yolks, fish, chicken, cheese
  • whole grains, legumes, sweet potatoes
  • nutritional/brewers yeast
46
Q

Vitamin B5 - Deficiency

A
  • uncommon

- fatigue, depression, low HCl, hypoglycemia

47
Q

Vitamin B5 - Toxicity

A
  • uncommon

- large doses can cause mild diarrhea

48
Q

Vitamin B6 - Types

A
  • called Pyrodoxine

- also called Pyridoxal and Pyridoxamine

49
Q

Vitamin B6 - Facts

A
  • destroyed in UV light and cooking

- stable in acid and alkali

50
Q

Vitamin B6 - Functions

A

-

Fundamentals of Nutrition I (1 decks)

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