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Nutrition > Unit 5 - Vitamins > Flashcards

Unit 5 - Vitamins Flashcards

1
Q

What are vitamins?

A

Organic compounds that are vital to life and indispensable to body functions

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2
Q

Do vitamins have calories?

A

No

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3
Q

Are vitamins linked together?

A

No

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4
Q

What are provitamins?

A

Vitamins that are available in foods in inactive forms

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5
Q

What are the 2 classes of vitamins and which vitamins are in each category?

A
  • Fat soluble (A, D, E, and K)

- Water soluble (B and C)

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6
Q

Fat soluble vitamins require ____ for absorption

A

Bile

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7
Q

Where are fat soluble vitamins absorbed and how do they travel through the body?

A
  • Absorbed into lymph

- Travel through blood w/ protein carriers

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8
Q

Where can fat soluble vitamins be stored?

A
  • Liver

- Fatty tissues w/ other lipids

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9
Q

Why are fat soluble vitamin supplements not normally used?

A

Can build up in toxic amounts

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10
Q

Where are water soluble vitamins absorbed and how do they travel through the body?

A

Absorbed directly into bloodstream where they travel freely

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11
Q

Why are water soluble vitamin toxicities less likely?

A

Most are not stored in the tissue and excesses are excreted in urine

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12
Q

How often are fat soluble and water soluble vitamins needed?

A
  • Fat soluble needs in periodic doses (weekly or monthly)

- Water soluble needed more frequently (every 1-3 days)

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13
Q

What are the 3 active forms of vitamin A and what does each do?

A
  • Retinol supports reproduction and is the major transport and storage form
  • Retinal is active in vision
  • Retinoic acid acts as a hormone, regulating cell differentiation, growth, and embryonic development
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14
Q

Is beta carotene found in the body?

A

No, it is found in plant based foods and is converted to active vitamin A

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15
Q

What are sources of retinol?

A
  • Milk and milk products
  • Eggs
  • Liver
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16
Q

What are symptoms of vitamin A deficiency?

A
  • Leading cause of preventable blindness in children

- Symptoms generally take about a year to develop

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17
Q

What are symptoms of vitamin A toxicity?

A
  • Seen from supplements and fortified foods
  • Can weaken bones
  • Can cause malformations in a fetus
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18
Q

Who are most susceptible to vitamin A toxicity?

A

Children

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19
Q

Can beta carotene cause vitamin A toxicity?

A

No

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20
Q

What is the overall function of B vitamins?

A

Act as coenzymes and some are involved in energy metabolism

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21
Q

Which B vitamins are involved in energy metabolism?

A
  • Thiamin
  • Riboflavin
  • Niacin
  • Pantothenic acid
  • Biotin
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22
Q

What is the function of folate and vitamin B12?

A
  • Cell division

- Folate activates vitamin B12

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23
Q

What is the function of vitamin B6?

A

Protein and amino acid metabolism

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24
Q

What can a vitamin B12 deficiency cause?

A

Damage to nerves

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25
Q

Which B vitamins are found in meats?

A
  • Thiamin (pork)
  • Niacin
  • Pantothenic acid
  • Biotin
  • Vitamin B6
  • Vitamin B12
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26
Q

In North America, which products are fortified w/ B vitamins?

A

Grain products

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27
Q

What destroys folate in foods?

A

Heat and oxidation

28
Q

Thiamin deficiency is called _____ which is ____

A

Beriberi; edema/muscle wasting

29
Q

What is severe thiamin deficiency called and who is it seen in?

A

Wernicke-Korsakoff syndrome; seen in alcoholics

30
Q

What effect does alcohol have on thiamin?

A
  • Impairs absorption

- Speeds up excretion

31
Q

Riboflavin deficiency is called ____ which is ______

A

Ariboflavinosis; inflammation of the mouth, skin, & eyelids

32
Q

Why does riboflavin deficiency usually go undetected?

A

It commonly occurs w/ thiamin deficiency, but thiamin deficiency has more severe symptoms

33
Q

Niacin deficiency is called _____ which is ______

A

Pellagra; diarrhea, dermatitis, and dementia

34
Q

What are folate deficiencies associated with?

A

Neural tube defects

35
Q

What are 2 of the first symptoms of folate deficiency?

A
  • Type of anemia

- GI tract deterioration

36
Q

What can vitamin B12 deficiency during pregnancy cause to the fetus?

A

Irreversible NS damage that can’t be detected until the baby is born

37
Q

Which B vitamins have symptoms of toxicity and what are they for each?

A
  • Niacin – “niacin flush” which is dilation of capillaries of the skin
  • Vitamin B6 – loss of sensation of feet and legs from supplements
  • Folate – can mask symptoms of vitamin B12 deficiency
38
Q

What are the most common functions of vitamin C?

A
  • Maintains connective tissue

- Antioxidant

39
Q

What is the RDA for vitamin C?

A
  • 90 mg for men and 75 mg for women

- 125 mg for men that smoke and 110 mg for women that smoke

40
Q

What are symptoms of vitamin C deficiency?

A
  • Scurvy, which is caused by breakdown of collagen in the absence of vitamin C
  • First symptoms are bleeding gums and pinpoint hemorrhages
41
Q

What is the UL for vitamin C?

A

2000 mg/day

42
Q

What are symptoms of vitamin C toxicity?

A
  • Nausea
  • Abdominal cramps
  • Diarrhea
43
Q

What happens when vitamin D is absorbed from the sun?

A
  • UV light converts a cholesterol compound in skin into a vitamin D precursor which is directly absorbed into blood
  • Liver and kidneys finish converting the precursor to active vitamin D
44
Q

What is the function of vitamin D?

A

Mineralization of bones

45
Q

What are some sources of vitamin D?

A
  • Eggs
  • Butter
  • Fortified milk and margarine
  • Some fatty fish
46
Q

What are the 2 diseases that can result from vitamin D deficiency?

A
  • Rickets (bone disease in children)

- Osteomalacia (bone disease in adults)

47
Q

Vitamin __ is the most potentially toxic

A

D

48
Q

What is the function of vitamin E?

A

Antioxidant, especially important in RBC’s and lungs

49
Q

What are some sources of vitamin E?

A
  • Vegetable oils
  • Fruits and vegetables
  • Meats and milk products
  • Fortified cereals/grains
50
Q

Why is vitamin E deficiency rare?

A

1) Vitamin E is found in many foods
2) Body stores lots of vitamin E in fatty tissue
3) Cells recycle vitamin E

51
Q

What causes symptoms of vitamin E toxicity?

A

Supplements or fortified foods

52
Q

What is the function of vitamin K?

A

Synthesis of proteins that help clot blood

53
Q

What are some sources of vitamin K?

A
  • Can be derived from a non-food source, our intestinal bacteria
  • Dark, leafy green vegetables
54
Q

What are phytochemicals?

A

Compounds derived from plants that have biological activity in the body and may support health beyond roles of traditional nutrients

55
Q

Are phytochemicals effective at fighting disease?

A

Not enough evidence

56
Q

What is the safest and most effective source of phytochemicals?

A

Food, not supplements

57
Q

What are functional foods?

A

Whole or modified foods that demonstrate physiological benefits or can reduce chronic disease risk due to the phytochemicals they contain

58
Q

What do functional foods have added to them?

A

Phytochemicals, nutrients, or other chemicals

59
Q

What is the function of flavonoids?

A
  • Antioxidants that may help protect LDL against oxidation
  • Minimize inflammation
  • Reduce blood platelet stickiness => slowing progression of atherosclerosis
60
Q

What are sources of flavonoids?

A
  • Whole grains
  • Fruits and vegetables
  • Soy
  • Herbs, spices, teas
  • Olive oil
61
Q

When do flavonoids show benefits?

A

When an abundance of flavonoid containing foods are consumed

62
Q

___ and ___ are rich in carotenoids

A

Fruits and vegetables

63
Q

What are carotenoids believed to lower the risk of?

A

Hypertension and heart disease

64
Q

What is the function of lycopene?

A

Antioxidant

65
Q

What are sources of lycopene?

A
  • Guava
  • Pink grapefruit
  • Tomatoes
  • Watermelon
  • Papaya
66
Q

Does the body handle concentrated or diluted phytochemicals better?

A

Diluted, mixed w/ all of the other constituents of foods

67
Q

What can soy’s cholesterol-like plant sterols do?

A

COULD inhibit cholesterol absorption in the intestine, lowering blood cholesterol

Nutrition (9 decks)

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