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KNES 337 > Unit 20 > Flashcards

Unit 20 Flashcards

Vitamins and Your Health

1
Q

What is the history of Vitamin D deficiency?

A

1880-1920, 90% of children in parts of Europe and in bostone had rickets (vitamin D deficiency)

industrilization era – smoke from coal-burning fires abosrbed much of the UV portion of sunlight which was needed to produce vitamin D in the skin

1921 - discovered that if you exposed children to UV light, symptoms of rickets disappeared

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2
Q

What is the history of Beri Beri or thiamin deficiency?

A

1st link made by Japanese doctor who observed symptoms in a Japanese navy crew who only ate polished white rice

Polished white rice – husk, bran and germ removed – strips nutrients

Symptoms: fatigue, together with symptoms affecting cardiovascular, nervous, muscular and GI systems

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3
Q

What is teh history of Pellagra or Niacin deficiency?

A
  • 3 Ds: dermatitis, diarrhea, dementia
  • early 1900s – cotton economy failed in southeastern US so people ate corn as a staple
  • niacin in corn is tightly bound and not very available for absorption
  • 1907-1940 – 3 million cases, 100,000 deaths
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4
Q

What is the leading causes of preventable childhood blindness?

A

Vitamin A deficiency

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5
Q

What increases the risk of death from common childhood illnesses such as diarrhea?

A

Vitamin A deficiency

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6
Q

Is night blindness one of the first signs of vitamin A deficiency or too much vitamin A?

A

deficiency

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7
Q

What is beta-carotene?

A

precursor to vitamin A found in plant foods

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8
Q

Where can we find beta carotene?

A

deep orange fruits and veggies, dark green veggies

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9
Q

Does beta carotene have an upper limit?

A

No, but may turn skin orange

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10
Q

What is retinol? Where is it found?

A

Pre-formed vitamin A found in animal foods with fat

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11
Q

What type of vitamin A derivative is used in some acne medication? What are some danger os this?

A

Retinoids

Gangerous for developping fetus

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12
Q

What type of deficiency causes a goiter?

A

Iodine

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13
Q

What is iodine needed for?

A

Production of thyroid hormone

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14
Q

What does iodine deficiency cause? Symptoms?

A

Leads to hypothyroidism
- wight gain
- inability to tolerate cold
- fatigue

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15
Q

What happens if a mother has iodine deficiency during pregnancy?

A

Child can have intellectual disabilities

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16
Q

What % of the worlds population remains at risk for iodine deficiency?

A

30%

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17
Q

What are the water soluble vitamins?

A

B an C

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18
Q

What occurs with water soluble vitamins?

A

They ‘wash out’ of body in one to several days

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19
Q

What is the exception to the ‘washing out’ of water soluble vitamins?

A

B12 - can be stored for up to one year in the liver

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20
Q

Are water soluble vitamins safe in high doses?

A

No, B6, niacin and C are toxic in high does and megadoses stress the kidney

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21
Q

What vitamins are easily destroyed during food storage and preperation?

A

Water soluble vitamins

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22
Q

What are 4 ways we can minimize nutrient losses?

A
  1. refrigerate fruits and veggies
  2. reduce contact with air to minimize oxidation
  3. wash fruits and veggies before cutting
  4. steam or stir fry to minimize ccoking losses. avoid high temperatures for long time
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23
Q

What is the synthetic form of folate?

A

Folic acid

24
Q

Where can we find folate or folic acid?

A
  • leafy greens
  • legumes
  • lentils
  • fortified grain products
25
Q

What is our most common food source of folate?

A

Enriched or fortified food products

26
Q

Is natural or synthetic folic acid more bioavailable?

A

Synthetic folic acid – we absorb it better

27
Q

What does lack of folate reduce?

A

DNA stability

28
Q

How does folate difeiciency induce and accelerates carcinogenesis?

A

structure of cells genetic material becomes disrupted -> accumulate abnormalities -> cancer

29
Q

How does folate deficiency affect heart health?

A

Lack of folate causes homocystein to accumulate in blood –> leads to heart attacks and strokes

30
Q

How does folate deficiency affect fetal health?

A

Causes neural tube defects such as spina bifida and anencephaly (portion of brian and scull missing)

31
Q

What is the recommended folate intake for females? Pregnant females? Previous neural tube defect?

A

Females - 400 ug
Pregnant - 600 ug
Previous neural tube defect - 4 mg

32
Q

How does vitamin C work as an antioxidant?

A

proctects tissues from oxidative stress caused by free radical by neutralizing the free radicals

33
Q

What are free radicals?

A

free radicals are produced in response to normal metabolism using oxygen, UV radiation, air pollution, tobacco smoke. They are misisng an electron and so try to take electrons from cells damaging cell membranes

34
Q

What does oxidative stress increase the risk of?

A

risk of cancer, heart disease, arthritis

35
Q

Vitamin C is a cofactor in what?

A

collagen formation (helps form)

36
Q

What is a major symptom of vitamin C deficiency?

A

hemmorhage or bleeding – bruising

37
Q

What vitamin does the adrenal gland contain more than any other vitamin?

A

vitamin C

38
Q

What does vitamin C have to do with stress?

A

Vitamin C is released with stress hormones during stress reactions

39
Q

Vitamin C

What are some example of stresses?

A
  • infections
  • burns
  • toxic heavy metals
  • chronic aspirin
  • sedatives (barbiturates
  • oral contraceptives
  • smoking
40
Q

How much vitamin C do females, males and smokers need?

A

Males - 90 mg/d
Females - 75 mg/d
Smokers - +35 mg/d

41
Q

What is vitamin C’s role in the common cold?

A
  • 1 g/day of vitamin C led to 1 day shorter cold and reduced severity of symptoms by 23%
  • vitamin C reduces blood histamin but only at a does of 2g daily for 2 weeks
42
Q

What dose of vitamin C reduces blood histamine?

A

2 g daily for 2 weeks

43
Q

What much vitamin C does the body need to prevent scurvy?

A

10 mg

44
Q

What does excess vitamin C cause?

A
  • nausea
  • diarrhea
  • abdominal cramps
  • ## excessive gas
45
Q

What 3 things is vitamin D important for?

A
  1. bone growth
  2. cancer
  3. multiple sclerosis; rheumatoid arthritis
46
Q

Does vitamin D increase or decrease blood concentrations of Ca and phosphorus?

A

increase

47
Q

How does vitamin D increase blood concentrations of Ca and phosphorus?

A
  1. increases absorption from intestine
  2. increases absorption from kidneys
  3. mobilization from bones into blood
48
Q

What type of cancer has increased vitamin D intakem shown to reduce?

A
  • breast
  • prostate
  • colon
49
Q

Living higher than what latitude increase MS risk >100%?

A

37 degrees

50
Q

What intake of vitamin D decreases MS and RA risk by 40%?

A

400 IU

51
Q

What is the suggested daily sunlight time in the summer with forearms and lower legs exposed to produce sufficient vitamin D?

A

9 minutes, 25 for darker pigments

52
Q

What food sources can we get vitamin D from? What is our most reliable source?

A
  • fortified dairy foods (milk is most reliable source)
  • fortified margarine
  • fish oils
  • egg yolk
53
Q

How long does majority of Canada have no vitamin D production?

A

6 months

54
Q

What latitude has 4 months with no vitamin D production?

A

40 degrees

55
Q

Where/when do we see reduced vitamin D production?

A
  1. 70 years and older - production falls to 30% of younger adults
  2. institutionalized indivuals at higher risk
  3. sunscreen - reduces or blockes vitamin D synthesis but not completely
56
Q

What is the DRI for adults? >70?

A

Adults - 600 IU
>70 - 800 IU

57
Q

What food have the highes amount of vitamin D?

A

fish/fish oils

KNES 337 (32 decks)

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