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Nutrition: Studies and Applications > Vitamins > Flashcards

Vitamins Flashcards

1
Q

List the three things that are essential for our body that we get from vitamins.

A

Growth
Vitality
Health

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2
Q

List the three things that vitamins help our body to do. (RED)

A

Digestion
Elimination
Resistance to disease

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3
Q

Vitamins are classified into two categories…

A

water soluble and fat soluble

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4
Q

Which vitamins are water soluble (2)?

A

B Vitamins and Vitamin C

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5
Q

Which vitamins are fat soluble (4)?

A

Vitamin A, D, E, K

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6
Q

T or F. Fat soluble vitamins cannot be stored in the body tissues?

A

False. Fat soluble vitamins can be stored in the liver and fat cells and used later.

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7
Q

What 2 forms of availability for vitamins are the purest form: tablet, capsule, powdered, liquid.

A

Powdered and Liquid

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8
Q

Which 2 vitamins and 1 mineral can help tissue repair and lessen infection after injuries or surgery?

A

Vitamin A
Vitamin C
Zinc

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9
Q 
Which vitamins have antioxidant properties?
A. Vitamins A, E, and C
B. Vitamins A, C, and D
C. Vitamins A, E, and K
D. Vitamins C, E, and D
A

a) Vitamins A, E and C

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10
Q

T or F. All B Vitamins, Vitamin C and the minerals are all water-soluble?

A

True

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11
Q

T or F. All water-soluble vitamins and minerals do need to be dissolved and digested with food.

A

False.
Water soluble vitamins and minerals do not need food to help be digested and dissolved because it is easily taken up by the blood stream (also water based).

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12
Q

Does fat soluble vitamins need to be taken with food?

A

Yes. It needs fat for proper absorption.

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13
Q

What are the two types of Vitamin A?

A

Preformed and Proformed

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14
Q

Preformed Vitamin A is also known as?

A

Retinol

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15
Q

Proformed Vitamin A is also known as?

A

Carotenoids - or most common Beta-carotene

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16
Q

Preformed Vitamin A (or retinol) comes from what source of food?

A

Animal sources - liver and fish liver oils

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17
Q

Proformed Vitamin A (or Beta-carotene) comes from what source of food?

A

yellow and orange fruits and veggies as well as leafy green veggies.

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18
Q

90% of the storable Vitamin A is found where in the body?

A

Liver.

the rest is stored in the kidneys, lungs, eyes and fat tissue

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19
Q

What mineral is needed to help release Vitamin A for use?

A

Zinc

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20
Q

What are 6 uses/benefits of Vitamin A?

A
  1. Reduces inflammation (make white blood cells)
  2. Contributes to Eye health (night vision)
  3. Improves Skin health
  4. Cancer prevention
  5. Contributes to cell growth
  6. Pollution protection
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21
Q

How is Vitamin D formed?

A

When the sun’s UV light touches our skin, a form of cholesterol is transferred to the liver and then on to the Kidneys for conversion to D3 (most active form of Vitamin D)

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22
Q

What is the most active form of Vitamin D?

A

D3 or calcitriol

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23
Q

Where is vitamin D stored?

A

Liver

as well as the skin, brain, spleen and bones

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24
Q

Two main roles of Vitamin D are?

A
  1. Regulate calcium metabolism and normal calcification of bones. (helps body absorb calcium) by gathering up calcium and phosphorus to make bones.
  2. Regulates immune response
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25
Q

Of the three types of UV light: ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC), which one is the only one that activates Vitamin D in our skin cells?

A

UVB

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26
Q

Two sources of food that contains Vitamin D…

A

Fish and mushrooms naturally (rest is added to fortified foods like dairy and OJ.)

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27
Q

What are the three best food sources of Vitamin E?

A

Grains, Nuts and Seeds

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28
Q

The four main functions of Vitamin E in the body are…

A
  1. Antioxidant - prevents the oxidation of fatty acids in cells.
  2. Anti-inflammatory
  3. Boosts immune system
  4. Signal transmission between cells
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29
Q

What is the main function of Vitamin K?

A

Helps blood clotting (coagulation)

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30
Q

Food sources of Vitamin K are…

A

alfalfa, kelp and dark leafy greens

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31
Q

Where can you find the richest natural source containing the largest number of B Vitamins?

A

Brewer’s yeast or nutritional yeast

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32
Q

T or F. Antibiotics such as sulfa drugs and tetracyclines not only kill the intestinal bacterial flora but also lowers our potential to produce B vitamins.

A

True

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33
Q

What are the nine essential water-soluble vitamins?

A

Eight B Vitamins and Vitamin C

B1, B2, B3, B5, B6, B7, B9, B12

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34
Q

What is the scientific name for B1 Vitamin?

A

Thiamine

35
Q

Food sources of B1 (Thiamine) are:

A

Whole grains, nuts, seeds, beans and avocado

36
Q

4 Major functions of B1 (Thiamine) are:

A
  1. Production of cellular energy
  2. helps the body convert carbohydrates and fats into energy
  3. Nerve function
  4. Acts as a coenzyme (TPP) for many reactions in the body.
37
Q

What is the scientific name for B2?

A

Riboflavin

38
Q

Food sources of B2 (Riboflavin) are…

A

Brewer’s yeast, mushrooms, dark leafy green vegetables, almonds and avocados.

39
Q

4 Major functions of B2

A
  1. Energy metabolism/production
  2. Synthesis (the formation) of a variety of vitamins (folate, Vit A, B6, Niacin and Vit K)
  3. Nerve function
  4. Protection of biological membranes
  5. Recycles glutathione, a powerful antioxidant in your body.
40
Q

What is the scientific name for B3?

A

Niacin

41
Q

Which amino acid can manufacture B3 (niacin)?

A

Tryptophan

42
Q

Food sources of B3 (Niacin) are…

A

Peanuts, mushrooms, tomatoes, whole grains, avocados, dried beans

43
Q

6 major functions of B3 (Niacin)

A
  1. Coenzymes
  2. Energy metabolism/production
  3. Protein synthesis
  4. Glucose homeostasis
  5. Cholesterol metabolism
  6. DNA repair
44
Q

What is the scientific name of B5?

A

Pantothenic Acid (pan·tow·thee·nuhk)

45
Q

Food sources of B5 (Pantothenic Acid) are…

A

Mushrooms, Sunflower seeds, peanuts, avocado

46
Q

What is B5 known as?

A

The anti-stress vitamin

47
Q

Explain the 4 step process of digestion of fat-soluble vitamins.

A
  1. Fat soluble vitamins are digested in the stomach and intestines.
  2. Bile is added from the liver.
  3. The acidity from the bile breaks up the fat and prepares if for absorption through the intestinal walls.
  4. Protein is attached and acts like a courier to transport the fat soluble vitamin through the blood stream.
48
Q

Complex B Vitamins partner up with what to do what?

A

B-Vitamins act as a co-enzyme and helps enzymes to release energy from food. Other B Vitamins help the body to use up that energy.

49
Q

What are 2 things that Vit. C do?

A

Fight’s infection and makes collagen (tissue that makes bones and teeth and heals wounds).

50
Q

List the six things B Vitamins do for your body…

A
  1. convert food into energy
  2. support your metabolism
  3. create new blood cells
  4. support brain cells
  5. support cellular health
  6. maintain healthy skin
51
Q

T or F Niacin is necessary for synthesizing starches to be stored in your liver and muscles for energy.

A

True

52
Q

What are the 3 main functions of Vitamin B 5 (Pantothenic Acid)

A
  1. Functions as coenzyme A and supports the adrenal glands by increasing production of cortisone to counteract stress.
  2. cellular metabolism of carbohydrates and fats to release energy
  3. vital in the synthesis of fatty acids, cholesterol, steroids, sphingosines and phospholipids.
53
Q

What is the scientific name for Vitamin B6

A

Pyridoxine (pai·ruh·daak·seen)

54
Q

What are the best sources of food for Vitamin B6 (Pyridoxine)

A

Wheat, soybeans, peanuts, walnuts, bananas, potatoes, etc.

55
Q

Which vitamin is needed to help the brain convert tryptophan to serotonin?

A

Vitamin B6 (Pyridoxine)

56
Q

What are the 4 main functions of Vitamin B6 (Pyridoxine)?

A
  1. balance sodium and potassium levels.
  2. healthy red blood cell production.
  3. balance hormonal changes in women
  4. plays a critical role in your immune system function.
57
Q

What is the scientific name of Vitamin B 12?

A

Cobalamin (kuh·ba·luh·muhn)

58
Q

Which part of the small intestine is B12 primarily absorbed?

A

Ileum

59
Q

How is B12 (Cobalamin) made?

A

By microbial synthesis, produced by bacteria in the intestinal tracts of animals. Yeasts, mold and algae can also produce B12.

60
Q

What are the food sources of B12 (Cobalamin)?

A

Nutritional yeast and live-cultured yogurt

61
Q

What are the 5 key functions of Vitamin B12 (Cobalamin)?

A
  1. Essential for the metabolism of nerve tissue.
  2. health of the entire nervous system.
  3. stimulates the utilization of proteins, fats and carbohydrates
  4. helps iron function better
  5. important for the synthesis of DNA and RNA
62
Q

Which vitamin is known as the “energy” vitamin?

A

B12

63
Q

What is the scientific name of Vitamin B7?

A

Biotin

64
Q

Which vitamin is called the “beauty vitamin”?

A

B7 (Biotin)

65
Q

What are the sources of Vitamin B7 (Biotin)?

A
  • intestinal bacteria (lactobacillus) produces it.

peanuts, almonds, carrots, tomato, onion, cabbage, etc.

66
Q

What are the 3 main functions of B7 (biotin)?

A

1) needed for fat production and synthesis of fatty acids
2) important for healthy hair, skin, and nails
3) critical for adrenal function

67
Q

Which vitamin is called the “memory” vitamin?

A

Choline

68
Q

What are the 4 functions of Choline?

A

1) only vitamin to cross the blood-brain barrier to help with brain chemical metabolism.
2) emulsification of fats and cholesterol
3) helps the flow of electrical energy within the nervous system
4) aids in detoxification as it contains three methyl groups to aid the liver i neutralizing many toxins

69
Q

What are the sources of Choline?

A
  • the body can synthesize choline from the amino acid glycine.
  • Soybeans, wheat germ, peanuts, oats, flaxseeds.
70
Q

What is the scientific name of Vitamin B9?

A

Folate (Folic acid is the synthetic name)

71
Q

Which form of Vitamin B12 is better: cyanocobalamin or methylcobalamin?

A

Methylcobalamin - When supplementing with vitamin B12, always use methylcobalamin, not cyanocobalamin, as methyl-cobalamin is the most bio-active form of supplemental vitamin B12.

72
Q

Sources of B9 (Folate)

A

Leafy green vegetables such as kale, spinach, asparagus, broccoli, etc.

73
Q

How long can extra folic acid be stored in the liver for before deficiency symptoms might develop?

A

6 to 9 months

74
Q

What are the 4 main functions of B9 (Folate)?

A

aids in red blood cell production
critical in methylation
supports DNA synthesis and new cell formation

75
Q

What is the scientific name of Vitamin C?

A

Ascorbic Acid

76
Q

What are the 3 main functions of Vitamin C (Ascorbic acid)?

A

1) acts as an antioxidant as it stimulates the immune system
2) build and repair all tissues in your body to help heal wounds faster and bones and cartilage to stay strong
3) formation and maintenance of collagen (forms new cells)

77
Q

Sources of Vitamin C (Ascorbic Acid) are…

A

Citrus fruit, peppers (red and green), broccoli, tomatoes

78
Q

What does it mean when a vitamin is bio-active?

A

Active’ means that the vitamin is in a form that the body can utilize immediately.

79
Q

Why is it recommended to take Vit D with Vit K?

A

These two fat soluble vitamins work synergistically together. Vitamin K helps guide vitamin D into the bones and may reduce harmful calcium deposits in arteries, kidneys, and soft tissues.

80
Q

Is it necessary for everyone to supplement Vit. D with Vit. K?

A

No. We still want to break down each nutrient to determine if the individual needs to supplement.

81
Q

Who should take precautions when supplementing with Vitamin K?

A

Those on blood thinners, with kidney disease, liver disease, reduced bile secretion (no gallbladder), children and those women who are pregnant or breastfeeding.

82
Q

What are the side effects of Vitamin K?

A

May cause upset stomach or diarrhea.

83
Q

What types of Vitamin K are there and which one is more bioactive?

A

There are 2: K1 and K2.
K1 is derived from green leafy vegetables and converted in the body (by the microbiome) to K2.
K2 is the more bioactive formula?

84
Q

What are the 2 forms of K2?

A

MK-4 and MK-7 : MK-7 is the more bioactive form.

Nutrition: Studies and Applications (11 decks)

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