Vitamins

Question 1

Who first coined the term vitamines and why?

Answer 1

Casimir Funk, he discovered beriberi (lack of B1 thiamine from eating white rice) ‘Life’ ‘nitrogen’ - not all have nitrogen but name stayed. Vitaminers are different forms of a vitamin, v similar in structure

Question 2

How many vitamins are there?

Answer 2

13

Question 3

What are the key functions of vitamins?

Answer 3

Support immune system
Regulate gene expression
Support neurological activity
Facilitate ATP production
Manufacture blood cells
Regulate hormones

Question 4

Where are vitamins absorbed?

Answer 4

Small intestine

Question 5

Name a vitamin dependent enzyme and its function

Answer 5

CYP450 requires B vits for phase 1 liver detox

Question 6

What are the fat soluble vitamins and where are absorbed?

Answer 6

ADEK absorbed from small intestine into lymphatic capillaries and into blood. Easily stored

Question 7

What are the water soluble vitamins and where are they absorbed?

Answer 7

BC absorbed in small intestine directly into blood but can’t be stored (except B12) and easily excreted so need daily

Question 8

Vit A: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 8

Beta-carotene (green leafy veg, orange veg and fruit)
Retinol (fish oils, liver, egg yolk)
Eye, skin, bone growth, antioxidant, immune health
Def: Night blindness, poor vision, dry eyes, rough skin
Beta-carotene broken down in walls of SI and converted to vit A in the liver. Bioavailability improved lightly steamed and eaten with fat.

Question 9

Vit D: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 9

D2: Ergocalciferol (sun, sunflower seeds, mushrooms, chlorella
D3: Cholecalciferol (sun. liver, fatty fish, egg yolk)
Promotes absorption of Ca and P, bone health, immune system. A fat soluble steriod hormone.
Rickets, osteomalacia, tooth decay. brittle bones. Excess kidney stones.
Absorption enhanced with Mg. Both converted to calcidiol in the liver and circulates in the blood.

Question 10

Vit E: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 10

d-alpha-tocopherol, dark leafy veg, veg and seed oils, legumes, almonds, nuts and seeds. Antioxidant, anti-aging, prevents heart disease, cancer, diabetes, protects cell membranes from oxidation.
Deficiency rare, dry hair, hair loss, reproductive disorders. Excess from supplements can hinder Vit A absorption. Works closely with Selenium and Vit c

Question 11

Vit K: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 11

K1: Phylloquinone (green leafy veg, chlorella)
K2: Menaquinones (fermented foods, animal fats, meat, fish, eggs)
K1 - blood clotting
K2 - bone formation and bone health, cardio protective, cancer protective, blood sugar balance
Def rare - new borns early cord clamp, blood coagulation, nose bleeds, bruising, excessive menstrual bleed.
K2 synthesised by bacteria in LI

Question 12

Vit B1: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 12

Thiamine - brewers yeats, pulses, beans, flaxseed, sunflower seeds, meat, fish, poultry, eggs
Energy production, helps cells convert carbs to energy, protein metabolism.
Def: impaired nervous function, low energy, beri beri

Question 13

Vit B2: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 13

Riboflavin - wholegrains, nuts. seeds, green leafy, legumes, meat, fish, eggs
Energy production, carb, fat and protein metabolism.
Def: sores on lips and cracks, dermatitis, itchy sensitive eyes

Question 14

Vit B3: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 14

Niacin - mushrooms, green leafy, nuts, seeds, tofu, pulses, beans, meat, eggs, fish
Energy production from digestion of fats, proteins and carbs, improves circulation, reduces cholesterol, regulates blood sugar.
Def: cognitive function, anorexia, anxiety, sores of skin, swollen tongue, poor memory, dementia

Question 15

Vit B5: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 15

Pantothenic acid (pan - everywhere!) Almost all foods, avocados, tomatoes, lentils, pulses, meat, poultry, fish, eggs
Nerve transmission, fat metabolism, immune system, stress response, formation of RBC, converting food into glucose, synthesises cholesterol.
Def: rare, vomiting ab cramps, burning sensation in feet

Question 16

Vit B6: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 16

Pyroxine - whoegrains, leafy greens, banana, carrots, potato, sunflower seeds, walnuts, avocado, pulses, beans, meat, fish, eggs
Protein digestion, nervous system function, blood cell and neurotransmitter formation
Acne, depression, irritability, insomnia, dysmenorrhoea

Question 17

Vit B7: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 17

Biotin - walnuts, almonds, peanuts, sweet potato, wholegrains, liver, egg yolk
Digest fats, carbs, proteins, energy production
Def: dermatitis, dry skin, alopecia, fatigue, red scaly rash around mouth, nose, eyes, brittle nails, seizures

Question 18

Vit B9: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 18

Folate - green leafy veg, oranges, lentils, beans, yeast, brown rice, beef liver, eggs
Embryonic development, DNA, protein digestion, formation of blood cells, memory.
MTHFR needed for methylation and reduce homocysteine levels. B2 needed to activate. Flour is fortified with folic acid. Pregnant women given supplements

Question 19

Vit B12: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 19

Methycobalamin, cyanocobalamin - not available in plant foods (VEGANS supplement!) chlorella, seaweed, but mainly meat, liver, kidney, seafood, eggs.
Def: dmage to nervous system, anorexia, fatigue, sore mouth and tongue, depression, mood swings. B12 needed for folate absorption. Intrinsic factor needed for absorption in ileum.
Metabolises fats and proteins, formation of RBC, brain and nervous system

Question 20

Vit C: names, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 20

Ascorbic acid, in all fresh raw fruit and veg. Antioxidant, collagen synthesis, makes thyroid hormones, forms adrenaline, cardio protective, immune system, converts cholesterol into bile acids.
Def: scurvy, frequent infections, poor wound healing, loss of appetite, muscle and joint pain, periodontal disease.
Increases iron absorption and is inhibited by alcohol. Cofactor for many enzymes

Question 21

Sodium, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 21

High: Sea salt, seaweed, rock salt. Low: celery, beetroot, chard, carrots
Controls water balance, nerve and muscle function, electrolyte balance
Too much: frequent urination, persistent thirst, headaches, salty food cravings.
Eat potassium rich foods to flush out excess sodium

Question 22

Potassium, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 22

Dark, leafy greens, avocados, watermelon, bananas, fruit, meat, poultry, fish
Water balance, insulin release
Def: Abdominal bloating, weak muscles, rapid heartbeat, cramps, constipation

Question 23

Chlorine, food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 23

Component of table and sea salt, not in animal foods. Sea veg, olives, rye, celery, tomatoes
Fluid balance, hydrochloric acid (digestive enzyme) Key electrolyte in all bodily fluids, responsible for maintaining acid/alkaline balance
Def: low gastric acid

Question 24

Calcium: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 24

Dark leafy veg, kale, watercress, broccoli, almonds, sesame seeds, beans and peas, sardines, salmon.
Rickets, osteomalacia, osteoporosis, High BP, cramps, PMS
Vit D and K needed for calcium absorption into bones

Question 25

Magnesium (chlorophyll): food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 25

Dark leafy greens, widely found in plants, legumes, wholegrains, meat, fish oil, egg yolk.
Regulates heart and muscle and nerve function, energy production, regulates blood pressure, electrolyte, sleep
Def: Low energy, insomnia, leg cramps, arhythmia

Question 26

Sulphur: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 26

Alliums, parmesan, soya beans, cabbage, garlic, Brussel sprouts, legumes, eggs, meat, fish
Liver detox - phase 2, antioxidant, insulin, ATP production
Part of thiamine and biotin, glossy hair and youthful complexion

Question 27

Iron: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 27

Fe3 - non haem (plant) Spinach, dark green leafy, figs, prunes, beetroot, quinoa, nuts and seeds, pulses, lentils, Fe2 - haem -red meat, oysters, sardines, chicken
Delivers oxygen to tissues, energy, haem more absorb than non haem, RBC formation, imunity, brain function
Def: Pallor, fatigue, irritability, dizziness.
Vit V increases absorption, phytic acid reduces absorption

Question 28

Zinc: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 28

Oysters, pumpkin seeds, nuts, chickpeas, amaranth, brazils, offal, fish, eggs.
Reproductive health (aphrodisiac) growth, breakdown alcohol, acne, wound healing, appetite, blood glucose regulation, T4 to T3. Needed with B6 to produce HCl.

Question 29

Selenium: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 29

Brazil nuts, garlic, mushrooms, wholewheat, corn, rye, liver, pork, poultry
Antioxidant, thyroid T4 to T3, sperm motility, required to produce glutathione

Question 30

Iodine: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 30

Think ‘SEA’ sea veg, ocean fish, eggs, dairy (low for vegans and veggies)
Thyroid (with selenium) T4 to T3, brain health, metabolism

Question 31

Copper: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 31

Sesame, cashew, quinoa, chickpeas, shiitake, avocado, liver, garlic, oysters, crab, prawn
Antioxidant, suppports skin, blood vessels and bone. Haemoglobin synthesis, myelin sheath (nervous system) vital to fight or flight

Question 32

Fluoride: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 32

Spinach, potatoes, grapes, black tea
mineralisation of bones and teeth
Def: tooth decay, osteopenia, osteoporosis

Question 33

Chromium: food sources, functions, deficiency, excess, bioavailability, toxicity

Answer 33

Broccoli, green beans, potatoes, barley, turkey, basil, garlic
Makes insulin receptor more effective - blood sugar regulation, diabetes, PCOS, lowers HbA1c
Vit c and B3 aid absorption