Vitamins Flashcards
Vitamins
- Vital to Life
- Do not provide energy
- if absent or low in diet, symptoms of deficiency may appear
- required in the diet in small amounts
Water Soluble Vitamins
B and C Vitamin
Fat Soluble Vitamins
Vitamin A, D, E, K
Water Soluble Storage
Limited
Fat Soluble Storage
stored in cells associated with fat, so we shouldn’t consume to much of them.
B Vitamins Main Overall Function
are co enzymes for Energy Metabolism
B Vitamins in NZ Diet
NZ had adequate intake of all B Vitamins as many are found in small amount of lots of foods.
Berocca
Fill of B Vitamins = Life Energy
Co-Enzyme (B Vitamin)
is a small molecules that binds to the active site of a enzyme to help the enzyme bind better, and which the enzyme can’t function without it
Vitamins are Complex
if you are deficient in one vitamins this impacts other vitamins ability
B1
Thiamin
Thiamin Deficiency
Beriberi
Werncike-Korsakoff
Berberi (2)
Thiamin Deficiency where you eat lots of germinated foods.
- need to have a more diverse diet or fortification
Wernicke-Korsakoff (3)
thiamin Deficiency
alcoholics - brain function
flour is fortified in NZ
Thiamin Food Sources (3)
Bread
Cereals
Legumes
B2
Riboflavin
Riboflavin Food Sources (2)
Milk and beverages
Riboflavin Deficiency Symtoms (3)
- generalised symptoms
- inflamed eyelids
- purple tongue
B3
Niacin
Niacin Food Sources (3)
Poultry
Bread
Beef
Niacin Deficiency
Pellagra
Folate
need to eat a-lot to reach the RDI, so supplements are recommend in pregnancy
Pellagra
Niacin Deficiency and was found in low protein diets
symptoms are the 4 Ds
- Death
- Diarrhoea
- Dermatitis
- Dementia
B5
Pantothenic Acid
Pantothenic Acid (4)
B5, is wide spread in foods, and deficiency and toxicity are rare.
B6
Pyridoxine
Pyridoxine Food Sources
Fruit and Veges
B7
Biotin
Biotin (2)
Deficiency and toxicity are rare
wide spread in foods
B9
Folate
B12
Cobalamin
B12 Food Sources
only found in food with an animal origin
B12 Supply in Body
3-5 year supply
Whom are more likely to have a B12 Deficiency (2)
Vegans - low level from diet
elderly
Vitamins Unit
ug
Scurvy
Caused by a lack of VC
was common on voyages as they sailors wouldn’t get fresh fruit/vege over a long period of time causing scurvy
How many Sailors would Dir during voyages
2/3 sailors
VC Deficiency Symtoms (3)
- Haemorrhages
- Sore to move for children
- Often sudden Death
James Cook and Scurvy
In 1772-75 he discovered that if they stopped for fresh foods and were clean on the boat no sailors would die, but it wasn’t till later that this was scientifically proven
Scurvy Grass
used to prevent scurvy by ship crews visiting NZ
VC Function
antioxidant
production of collagen
co-factor of many things
VC main job as a Co-factor
Synthesis of Collagen
Collagen is a important tissue in the body which in the absence of VC it can’t not be made. this causes muscles to be weak, hence it is a symptom of scurvy
VC Absorption
done in small intestine
efficiency of absorption declines with the more you consume
10mg and 400mg of VC
10mg - prevents scurvy
400mg - not additional benefits
VC Food Sources
Fruit and Vegetables
VC and Heat
don’t heat them as this removes VC
VC and the Common Cold
VC doesn’t prevent colds but it does decrease the duration of the cold
VC as other CoFactors (2)
Cortisol Production and Dopamine to Noradrenaline
VA
retinol and carotenoids
Carotenoids
are plant pigments - red, orange and yellow that help plants absorb light for photosynthesis
and act as an antioxidant
has many different forms but B-carotene is it’s main form
found in carrots
B-Carotene
the most bioavailable after retinol
Retinoids
found in animal products and comes in 3 forms
- retinol
- retinal
- retinoic acid
Retinoids Conversions
retinal and retinol can interchange but retinoic acid can’t turn back once made
VA Functions, and how it impacts it
Vision
VA/retinal assists visual cycle of the conversion of cis to trans retinal in the eye which allows you to adjust and see in the dark.
it is important to get enough of it in the diet. even though it can be converted to from retinol, not all of it is.
It is important to catch onto it early on as you can cure it, but later on it becomes permanent.
Retinol
Reproduction, transport and storage form
Retinal
Vision
Conversion of retinal to retinoic acid
Retinoic Acid
cell differentiation and growth
VA and Visions 2 roles
- rod cells - night vision
cone cells - adjusting to light - health of epithelial cells (if not this leads to blindness)
VA Deficiency
Blindness and nighttime blindness
VA Food Sources
veges
butter
milk
Solution to VA
fortification and supplementation
important when a child
VA Toxicity
from lots of animal products or supplements
VK
has 2 natural forms, k2 is not essentiall for adults
VK and Blood Coagulation
Our DNA has a mRNA for blood coagulation which then takes a protein which has a side chain that gets carboxylated. this process requires VK to happen. This side chain then binds to Ca which then help heal the coagulation. Ca stops the clotting but VK makes the carboxylated bind to the protein.
VK in the Diet (2)
leafy greens veges
upto 50% from bacteria in large bowel
VK Main Functions
Blood Clotting
VE Functions
powerful fat soluble antioxidant
prevents VA from oxidation
VE Bioavailability
most available in foods and readily absorbed
VE Food Sources
Butter
Veges
Fruit
VE ATCB Trial
found that those in the VE supplement group had not benefits in terms of lung cancer. but they did find that Bcarotene increases risk of lunch cancer which is a concern.
Functions
VC and VE
VA
VB
VC
VK
Antioxidants
Protein Synthesis and Vision
Energy Metabolism
Collagen (scurvy)
Blood Clotting
What Vitamin gets Toxicity
VA
