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Nutrition > Vitamin > Flashcards

Vitamin Flashcards

1
Q

Vitamins

A

-organic compounds
-essential
-noncaloric
some precursors/provitamins
-failure to consume -causes specific
deficiency diseases.

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2
Q

Vitamin: do or don’t:

Provide energy.

A

DO NOT

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3
Q

Vitamin: do or don’t:
Act as regulators in the metabolism of proteins,
carbohydrates, and fats into energy.

A

DO

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4
Q

Vitamin: do or don’t:

Serve as components of body tissues.

A

DO NOT

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5
Q

Vitamin: do or don’t:

Serve as magic bullets of all diseases.

A

DO NOT

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6
Q

Vitamin: do or don’t:
Act to build and maintain bone, muscle, and red
blood cells.

A

DO

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7
Q

Vitamin: do or don’t:

Cure the disease caused by their absence.

A

DO

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8
Q

Thiamin (B1) fat or water soluble?

A

water

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9
Q

Riboflavin (B2) fat or water soluble?

A

water

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10
Q

Niacin (B3) fat or water soluble?

A

water

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11
Q

Vitamin B6 fat or water soluble?

A

water

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12
Q

Folate fat or water soluble?

A

water

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13
Q

Vitamin B12 fat or water soluble?

A

water

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14
Q

Biotin fat or water soluble?

A

water

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15
Q

Pantothenic fat or water soluble?

A

Water

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16
Q

Vitamin A fat or water soluble?

A

Fat

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17
Q

Vitamin D fat or water soluble?

A

Fat

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18
Q

Vitamin E fat or water soluble?

A

Fat

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19
Q

Vitamin K fat or water soluble?

A

Fat

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20
Q

Vitamin C fat or water soluble?

A

water

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21
Q

Do not dissolve in water?

A

fat soluble

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22
Q

Require dietary fat for transport in blood?

A

fat soluble

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23
Q

Excess can be stored in fat tissues of body

A

fat soluble

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24
Q

Higher potential for toxicity

A

fat soluble

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25
Q

Dissolve in water

A

water soluble

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26
Q

Easily transported in blood

A

water soluble

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27
Q

Excess is excreted in urine

A

water soluble

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28
Q

Low potential for toxicity

A

water soluble

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29
Q

Choline: water or fat soluble?

A

water

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30
Q

Deficiency symptoms develop in a few weeks or months.

A

Water soluble

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31
Q

Easily destroyed by light, heat, chemicals.

A

water soluble

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32
Q

Excreted by kidneys if excess.

A

water soluble

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33
Q

___ stores may last for a year or more.

A

B12 in water soluble

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34
Q

in water soluble vitamins,

Excess ___, ___, ____ have ill effects.

A

niacin, B6, and vitamin C

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35
Q

Foods never deliver a toxic dose of them but large doses concentrated in what can cause toxic levels?

A

some vitamin supplements can reach toxic levels.

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36
Q

Help the body use the energy-yielding nutrients for energy.

A

Roles in metabolism in B vitamins

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37
Q

Combine with enzyme to activate it and help it do its’ job.

A

Coenzymes in the b vit in unison

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38
Q

Critical for energy production, especially during exercise.

A

Coenzymes in the b vit in unison

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39
Q
  • Every cell is affected
  • Rarely are isolated deficiencies
  • Swollen, smooth tongue
  • corners of mouth are inflamed and cracked
A

Vitamin B deficiency

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40
Q

Thiamin also known as?

A

B1

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41
Q

Functions:

  • Energy production
  • Nervous system
A

B complex: Thiamin

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42
Q 
-RDA:
-Men = 1.2 mg
-Women = 1.1 mg
or
-0.5 mg/1,000 kcal expended
A

B-Complex Vitamin: Thiamin

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43
Q 
Signs of deficiency:
-Headaches
-Confusion
-Muscle pain and weakness
-Fatigue
-Beriberi in severe cases
A

Thiamin

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44
Q

Symptoms of toxicity:
-Toxic buildup is rare
-UL not established

A

Thiamin

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45
Q

Also known as B2

A

Riboflavin

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46
Q

Function is Electron transport in aerobic energy production

A

Riboflavin

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47
Q

RDA:
Men = 1.3 mg
Women = 1.1 mg

A

Riboflavin

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48
Q

Signs of deficiency:
-Red, cracked lips
-Sore throat
-Inflamed tongue

A

Riboflavin

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49
Q

Symptoms of toxicity:
-Toxic buildup is rare
-UL not established

A

Riboflavin

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50
Q

Also known as B3

A

Niacin

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51
Q

Can be formed from tryptophan: 60 mg tryptophan equivalent to 1 mg niacin (NE)

A

Niacin

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52
Q

Functions:

-Electron transport in aerobic and anaerobic energy production

A

Niacin

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53
Q

RDA:
-Men = 16 mg
-Women = 14 mg

A

Niacin

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54
Q 
Signs of deficiency:
-Skin rashes
-Mental confusion
-Muscle weakness
-Fatigue
-Pellagra in severe cases (3 D’s; UnTx=4th D)
A

Niacin

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55
Q 
Symptoms of toxicity:
-Itchy rashes
-Headaches and nausea
-Liver complications
-UL = 35 mg
A

Niacin

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56
Q

Are supplements needed for Niacin?

A
  • Not recommended for athletes:
  • High doses: deplete glycogen stores/block FFA release from adipose tissue; decrease heat storage/increase blood flow to skin.
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57
Q
  • Several pyridox forms

- Important for health and athletic performance.

A

B6

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58
Q

RDA:

-Men and women =1.3 mg

A

B6

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59
Q

Functions:
-Component > 100 enzymes
-Glycogen for energy and gluconeogenesis
-Transamination: produces AA endogenously so not all need to be consumed through the diet.
-Conversion of tryptophan to niacin
-Formation of neurotransmitters: important for fine motor control/movement in sport.
-Production of RBC’s hemoglobin ring-essential in endurance activity relying on oxygen.
-Production of WBC’s
-Protection from heart disease (with B12 and folate) –low intake -increased homocysteine levels.

A

B6

60
Q

Signs of deficiency:
-Deficiencies rare
-Symptoms include nausea, convulsions, skin disorders, fatigue, weakness, anemia

A

B-Complex Vitamin: B6

61
Q

Symptoms of toxicity:
-Impaired gait
-UL = 100 mg
-Irreversible nerve damage (1000-2000 mg/d)

A

B6

62
Q

are B6 supplements needed?

A

increased protein intake may need more

63
Q

Also known as

cobalamin

A

B12

64
Q 
Functions:
-Energy production
-Tissue growth and
development
-Nervous and
cardiovascular
health
A

B12

65
Q

RDA:
Men and women =
2.4 μg

A

B12

66
Q 
Signs of deficiency:
-Deficiencies develop slowly
-High homocysteine
-Neurological problems
-Pernicious anemia
A

B12

67
Q

Symptoms of toxicity:
-Toxicity is rare
-UL not established

A

B12

68
Q

Are supplements for B12 needed?

A

Vegetarian or masters/elderly athletes

69
Q

Also known as folic acid

A

Folate

70
Q 
Functions:
-DNA synthesis
-Cell division (e.g.,
neural tube defects)
-Tissue repair
-RBC maturation
A

Folate

71
Q

RDA:
Men and women =
400 μg

A

Folate

72
Q 
Signs of deficiency:
-Neural tube defects
-Macrocytic anemia
-Chronic diarrhea
-Impaired immune function
A

Folate

73
Q

Symptoms of toxicity:
-Toxicity is rare
-UL = 1,000 μg

A

Folate

74
Q

Are folate supplements needed?

A

women of childbearing age

75
Q

Functions:
-DNA synthesis
-Aerobic energy production from
CHOs, fats, proteins

A

Biotin

76
Q

AI:
No RDA
AI for men and women = 30 μg

A

Biotin

77
Q 
Signs of deficiency:
Deficiencies are rare
Depression
Dermatitis
Fatigue
Nausea
A

Biotin

78
Q

Symptoms of toxicity:
None documented
UL not established

A

Biotin

79
Q 
Functions:
Aerobic energy
production from
CHOs, fats,
proteins
A

Pantothenic acid

80
Q

AI:
-No RDA
-AI for men and
women = 5 mg

A

Pantothenic Acid

81
Q 
Signs of deficiency:
Sleep disturbances
Impaired coordination
Muscle cramping
Fatigue
Nausea
A

Pantothenic Acid

82
Q

Symptoms of toxicity:
None documented
UL not established

A

Pantothenic Acid

83
Q 
Muscle activation (neurotransmitter-acetylcholine)
Structural integrity of cell membranes
A

Choline

84
Q

Where does Choline come from?

A

Wide variety of foods (egg yolks, nuts, milk,
wheat germ, etc)
Made endogenously from methionine

85
Q

AI:
No RDA
AI = 550 mg (men) and 425 mg
(women)

A

Choline

86
Q

Deficiencies in Choline are rare?

A

True

87
Q 
Symptoms of toxicity:
Low blood pressure
Diarrhea
Fishy body odor
UL = 3,500 mg
A

Choline

88
Q

Are supplements needed for Choline?

A

Equivocal results: increase fat oxidation

during exercise and decrease fat mass

89
Q

Also known as Ascorbic acid or

ascorbate

A

Vit C

90
Q

Functions:
Collagen synthesis
Immune function
Antioxidant

A

Vit C

91
Q

RDA:
Men = 90 mg
Women = 75 mg
Smokers = +35 mg

A

Vit C

92
Q

Signs of deficiency:
Swollen gums
Fatigue
Scurvy

A

Vit C

93
Q 
Symptoms of toxicity:
Relatively nontoxic
Kidney stones
Nausea and diarrhea
UL = 2,000 mg
A

Vit C

94
Q

WATER SOLUBLE VITAMIN

DEFICIENCY: Step 1

A

VITAMIN DEFICIENT DIET:

Tissue level slowly declines

95
Q

WATER SOLUBLE VITAMIN

DEFICIENCY: 3-4 weeks?

A

BIOCHEMICAL LESION:

  • Enzyme activity decreases
  • General sx’s of deficiency
96
Q

WATER SOLUBLE VITAMIN

DEFICIENCY: 6-8 Weeks

A

CLINICAL LESION

Outward signs of deficiency

97
Q

Also known as retinoids

A

Vitamin A

98
Q 
Functions:
Vision
Cell differentiation
Immune function
Antioxidant
A

Vit A

99
Q 
RDA:
Men = 900 μg
RAE
Women =700 μg
RAE
A

Vit A

100
Q

Signs of deficiency:
Deficiencies are rare
Night blindness
Hyperkeratosis

A

Vitamin A

101
Q 
Symptoms of toxicity:
Vomiting
Fatigue
Blurred vision
Liver damage
UL = 3,000 μg RAE
A

Vitamin A

102
Q

Do you need vitamin A supplements?

A

Not recommended, food is a better source

103
Q

Compounds found in plants

 Not considered vitamins

A

Carotenoids

104
Q

Some carotenoids can be converted into vitamin A:

A

-Provitamin A carotenoids-precursor to
vitamin A: beta-carotene

-Non-provitamin A carotenoids: lycopene,
lutein, zeaxanthin

105
Q

Functions:
Antioxidant
Immune function

A

Carotenoids

106
Q

RDA/AI:

No RDA/AI established

A

Carotenoids

107
Q

Intake of carotenoids can be increased by consuming:

A 
5–9 servings of fruits and vegetables
daily
Colorful fruits and vegetables
Drinking 100% fruit or vegetable
juice
108
Q

Excess _____ is stored in fat

under the skin, imparting a yellow cast.

A

beta-carotene

109
Q

Also known as Sunshine” vitamin

A

Vitamin D

110
Q 
Functions:
-Controls blood calcium
levels
-Bone growth/
development
A

Vitamin D

111
Q

RDA for men and women:
 RDA (19-70 yo)= 600 IU
 RDA (70+ yo) = 800 IU

A

Vitamin D

112
Q

Signs of deficiency:
Rickets
Osteoporosis

A

Vitamin D

113
Q 
Symptoms of toxicity:
Hypercalcemia
Muscle weakness
Heart arrhythmias
Kidney stones
UL = 50 μg
A

Vitamin D

114
Q

Are supplements needed for Vitamin D

A

Blood test, indoor activity,
inadequate calories or low Vit D
food choices

115
Q

Also known as

alpha-tocopherol

A

Vitamin E

116
Q

Functions:

Antioxidant

A

Vitamin E

117
Q

RDA (alphatocopherol):
RDA for men and
women = 15 mg

A

Vitamin E

118
Q 
Signs of deficiency:
Deficiencies are rare
Muscle weakness
Loss of motor coordination
Hemolytic anemia
A

Vitamin E

119
Q

Symptoms of toxicity:
Decreased blood clotting
Easy bruising
UL = 1,000 mg

A

Vitamin E

120
Q

Belong to the
quinone family of
compounds

A

Vitamin K

121
Q

Functions:
Blood clotting
Bone
mineralization

A

Vitamin K

122
Q

AI:
Men = 120 μg
Women = 90 μg

A

Vitamin K

123
Q

Signs of deficiency:
Impaired blood clotting
Excessive bleeding

A

Vitamin K

124
Q

Symptoms of toxicity:
None documented
UL not established

A

Vitamin K

125
Q

What are the 3 Antioxidant Vitamins:

A

Beta-carotene , Vitamin E, and Vitamin C

126
Q

Prevent or repair damage to cells caused by ______

A

free

radicals.

127
Q

A free radical forms when hydrogen or oxygen ____ __ _____

A

loses an electron.

128
Q

Atoms and molecules that have lost electrons to

free radicals are said to be ______

A

oxidized

129
Q

_____ _______are reactive and damage cell

membranes, DNA, and other cell components.

A

Oxidized substances

130
Q

_________ stabilize oxidized molecules or repair

them.

A

Antioxidants

131
Q

Chemical substances from plants

A

phytochemicals

132
Q

Approximately __ phytochemicals are

consumed in a typical American diet

A

50

133
Q

Consumption is associated with

decreased risk for:

A

cardiovascular

disease and cancers

134
Q

Common sources of what are fruits, vegetables,

and grains?

A

phytochemicals

135
Q
  • Group of varied phytochemicals
  • Antioxidant properties
  • Protect against cardiovascular disease
A

Phytochemicals:

Phenolic Compounds

136
Q

Most common examples:
Flavonoids
Phenolic acids

A

Phytochemicals:

Phenolic Compounds

137
Q

Sources of phenolic compounds?

A

Grapes (wine)

Teas

138
Q
  • Group of phytochemicals

- Anticancer agents

A

Phytochemicals: Organosulfides

139
Q

Examples:
Glucosinolates
Indoles
Isothiocyanates

A

Phytochemicals: Organosulfides

140
Q

sources of Organosulfides:

A

Cruciferous (brassica) vegetables
Garlic
Onions

141
Q

Classified as a carotenoid

Antioxidant and anticancer agents

A

Phytochemicals: Lycopene

142
Q

Sources of Lycopene:

A

tomatoes and tomato products

143
Q

Tips for Increasing

Phytochemical Intake

A

Serve hot or cold green tea with meals

Keep red or green grapes washed and
ready in the refrigerator for snacks

Use tomato sauces, pastes, and
spaghetti sauce as a basis for meals

Sprinkle nuts and seeds on salads

Use garlic in cooking, dressings,
marinades, and sauces

144
Q

Tips for Increasing

Phytochemical Intake

A 
Use soy milk instead of dairy milk on
cereal or as a beverage

Complement all meals with one or two
fruits or vegetables

Use whole grain foods more often than
processed grains

Try a new grain recipe that uses bulgar,
barley, or oats

Eat fruit for dessert such as a baked
apple, chopped melon, or chilled berries
145
Q

7 valid reasons for taking supplements

A 
Nutrient deficiency

Medical need

Prenatal/pregnancy

Lactose intolerant

Habitual dieters

Elderly

Strict vegetarian/vegan (riboflavin, B12,
calcium, iron, zinc, Vit D)

Nutrition (6 decks)

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