vitamins Flashcards
water-soluble vitamins
B vitamins and Vitamin C
fat-soluble vitamins.
Vitamins A, D, E, K
when are single nutrient dietray supplements reccommended?
defiencys and pregnancy.
vitamin C and scurvy
same symptoms as defiencny of vitamin C.
scurvy
Scurvy Occurred 1556 – 1857 Scurvy Symptoms -Week -Bruises-Internal haemorrhages -Loss of teeth
key functions of vitamin A in the body.
eye – maintaining healthy corneas, epithelial cells and mucous membranes, visionReproductionGrowthHealth epithelial tissues and skin through its role in protein synthesis and cell differentiation Immunity
Vitamin A, Carotenoids, and retinol equivalent
Vitamin A is the generic term that describes retinol and pro vitamin A carotenoidsRetinoids – what we use in the body Carotenoids – plant pigments.
how does vitamin A help vision?
- Maintain eyeball health – retinoid acid, keep eyeball moist
- Seeing light and turning electrical impulses that allow the brain to see images 11-cis retinol is the vitamin A component and allows visionary cycle to continue
key sources of vitamin A
Good sources of retinoids -Liver richest source-Milk, butter, cheese, egg yolk, some fatty fishGood sources carotenoids-Low-income countries -Dark green leafy veggies-Yellow and Orange colour vegetables and fruit
Consequences of vitamin A deficiency
Effects on vision
-Most common cause of preventable blindness
-Night blindness
- If not picked up can lead to irreversible
blindness
Keratinisation
-Changes in epithelial cells result in keratinisation and rough, dry scaly skin
Increased risk factor for severe measles
vitamin K1 and K2
Two natural sources K1 an K2 -K1 – major dietary form, found green plants, electron acceptor photosynthesis -
K2 – produced in intestinal.
function of vitamin K
Blood clotting -Bone metabolism-Inflammation-Prevents oxidative damage in the brain-Deficiency and toxicity are rare.
function of vitamin E
Powerful fat-soluble antioxidant -Stabilises cell membranes-Protects plasma lipoproteins from oxidative damage-Deficiency and toxicity are rare.
sources of vitamin k
Good sources = green leafy, kale, spinach, broccoli, canola oil -Smaller amounts = some fruits and other vegetables -Cereals dairy products, eggs, and meat
- Up to 50% from bacteria in bowe
food sources of vitamin E
Polyunsaturated plant oils -Green leafy veggies -Wheat germ -Whole grain foods-Liver and egg yolks-Nuts and seeds.
AI of vitamin K and E
AI 10mg/day for males – mean intake in NZ 11.9 mgAI 7mg/day females 7 – mean intake in NZ 9.4Vitamin K similar.
main greenhouse gases
CH4 – Methane
CO2 – Carbon dioxide
N2O – Nitrous oxide
vitamin C RDI and ANS
45 (M/F) RDI and 108(M/F) - ANS.
Vitamin A RDI
900 RE/day (M) 700 RE/day (W). ANS 977(M) and 787(W)
two natural forms of vitamin k
k1 (major diet form, in green plants) and k2 (produced by intestinal bacteria) then k3 (synthetic product).
water vs fat vitamins absorption.
water - directly to the blood. Fat - first in lymph, then blood.
water v fat vitamins - transport
water - travel freely, fat - protein carriers.
water v fat vitamins - storage
water - circulates freely in an aqueous. Fat - stored in cells associated with fat.
water v fat vitamins - excretion
water - easily excreted. fat - less readily excreted. remain in storage.
water v fat vitamins - toxicity
water - possible from supplements. fat - possible from supplements.
water v fat vitamins - intake
water days 1-3. fat - weeks or months.
