vitamins Flashcards
what are the fat soluble vitamins
ADEK
are vitamins macro or micronutrients
micro
what is vitamin A also known as
retinol
function of vitamin a
vision
bone growth
cell division
reproduction
immune system
antioxidant (carotenoids)
what is a precursor or provitamin
substance from which the body can synthesize (manufacture) a specific vitamin.
“before vitamin”
what is the precursor of vitamin A
carotenoids
2 dietary forms of vitamin A
preformed vitamin A (retinol, active form of vitamin A)
carotenoids (inactive form of vitamin A)
sources of retinol vitamin A
beta carotene: orange and green fruits and veggies
preformed retinol: liver, butter, cream, whole milk, whole-milk cheeses, and egg yolk.
signs of deficiency of vitamin A
night blindness, dry, rough skin, easily catching infections
signs of too much vitamin A
birth defects, hair loss, dry skin, headaches, nausea, dryness of
mucous membranes, liver damage, and bone and joint pain
deficiency of vitamin A can cause
xerophthalmia (serious eye disease characterized by dry
mucous membranes of the eye,)
blindness (leading cause)
2 forms of vitamin D and where they’re found
D2 (ergocalciferol) - found in plants
D3 (cholecalciferol) - found from sun on skin
function of vitamin D
absorb calcium and phosphorous
teeth and bone mineralization
avoid tetany (too little Ca in blood)
where is excess vitamin D stored
liver and adipose tissue
vitamin D is considered a…
prohormone (from this, body can synthesize hormone)
vit D converted to hormone in body
sources of vitamin D
sunlight (provitamin -> vit D3)
depends on pigmentation
food: milk, fish liver oils, egg yolk, butter, and fortified margarine.
where are fat soluble vitamins stores
liver
too much vit D causes
deposits of calcium and phosphorus in soft tissues, kidney and heart
damage, and bone fragility.
vit D deficiency causes
rickets- kids(malformed teeth and bones causing pain),
osteoporosis - brittle, porous bones
osteomalacia - adults, softening of bones
vit D intake for Newborns through 51 years
5.0 μg (200 international units)
vit D intake for 51-70 years
10.0 μg (400 international units)
vit D intake for 70+ years
15.0 μg (600 international units)
vit D intake for pregnant/lactating women
5.0 μg (200 international units)
2 chemical compound groups of vit E
tocopherols (vitamer of vitamin E)
tocotrienols (form of vit E)
2 types of tocopherols
alpha (most biologically active)
beta
delta
gamma
vit E functions
antioxidant
binds to and destroys free radicals to prevent cell damage, help immune system
deficiency of vit E causes
RBC vulnerable to hemolysis
neurological defects in children
deficiency of vit E symptoms show how many years late in adults
5-10 years
sources of vit E
veggie oils (soybean, corn, etc)
margarine
Wheat germ, nuts, and green leafy vegetables
what are bad sources of vit E
fruits, most veggies, animal foods
too much vit E
stored in adipose tissue in liver
not THAT toxic
deficiency of vit E mostly seen in
low-birth infants, premature, people who are unable to absorb fat normally
2 types of vit K
vit K1, vit K2
vit K1 commonly called and found
phylloquinone
dietary sources
vit K2 called and found
menaquinone
in intestine by bacteria/animal tissue
functions of vit K
forming prothrombin: blood clotting
prevent hemorrhage (excessive bleeding)
vit K is improved when there is what in the diet
fat
newborns are susceptible to vit K deficiency because…
milk doesn’t contain much vit K
cause intracranial hemorrhage
sources of vit K
green leafy: broccoli, cabbage, spinach, and kale
dairy, egg, meat, cow milk (better than human milk)
just intestine is not enough also need dietary vit K
deficiency in vit K caused by
antacids, anticoagulants, and antibiotic therapy
faulty fat metabolism
deficiency in vit K signs
faulty blood coagulation (not thickening)
bleeding tendencies
recommended intake (adults) for vit A
men: 900 mcg/day
women: 700 mcg/day
recommended intake (adults) for vit E
1.5mg/day
recommended intake for vit D between 1-70 years
600 IU/day
recommended intake for vit D 70+ years
800 IU/day
(IU - international units)
recommended intake (adults) for vit K
men: 120 mcg/day
women: 90 mcg/day
upper intake level for vit A
3000 mcg/day
upper intake level for vit D
1000 - 4000 L/day
upper intake level for vit E
1000 mg/day
upper intake level for vit K
not set
why is it hard to overdose on water-soluble vitamins
they dissolve in water and are excreted (fat soluble cannot dissolve in water so not excreted)
vitamin B1 is aka
thiamine
vitamin B2 is aka
riboflavin
vitamin B3 is aka
niacin
vitamin B5 is aka
pantothenic acid
vitamin B6 is aka
pyridoxine
vitamin B7 is aka
biotin
vitamin B9 is aka
folate
vitamin B12 is aka
cobalamin
vitamin C is aka
ascorbic acid
function of vitamin C
antioxidant
prevent scurvy
form collagen
help absorb iron from plant sources (nonheme iron)
what is collagen and how does vit C help it
protein substance that holds body cells together
form collagen - collagen necessary for healing so fever and trauma needs vit C
vit C is absorbed in the
small intestine
sources of vit C
citrus, melon, strawberries, tomatoes, potatoes, red and green peppers, cabbage, broccoli
requirement of vit C
75mg/day - females
90mg/day - males
125mg/day - smokers
signs of vit C deficiency
bleeding gums, loose
teeth, tendency to bruise easily, poor wound healing, and, ultimately, scurvy
vitamin B1 (thiamine) functions
metabolism of carbs and amino acids
nerve and muscle action
prevent beriberi
where is B1 absorbed
small intesting
thiamine is lost…
in cooking water
sources of thiamine
many foods in small quantities
animals
plants: legumes, grains
daily requirement of thiamine
female: 1.1mg
male: 1.2mg
does not increase with age
thiamine deficiency symptoms
loss of appetite
fatigue
nervous irritability
constipation
causes beriberi
vitamin B2 or riboflavin is lost…
by light, irradiation and unstable in alkalies
functions of riboflavin
carb, fat, protein metabolism
tissue maintenance (skin around mouth and eyes)
sources of riboflavin
found everywhere in small quantities
main: Milk, meats, poultry, fish, and enriched breads and cereals
some: also green veggies
riboflavin is absorbed in…
small intestine
requirement of riboflavin adult per day
1.1mg - female
1.3mg - male
increases with energy expenditure
does not diminish over age
riboflavin deficiency symptoms
cheilosis (mouth sores)
glossitis (tongue inflammation)
dermatitis
eye strain: itching, burning, and eye fatigue.
Niacin or B3 function
metabolism
preventing pellagra
how is pellagra characterized
sores on skin
diarrhea
anxiety
confusion
irritability
dizziness
poor memory
sources of niacin
meats, poultry, and fish
Peanuts and other legumes
precursor of niacin
tryptophan (milk and eggs are a good source of it)
excess niacin can cause
liver damage
which 2 deficiencies of B are connected?
riboflavin deficiency -> niacin deficiency
excess niacin causes
liver damage
niacin daily intake
14mg/NE for adult women
16mg/NE for adult men
B6 or pyridoxine 3 related forms
pyridoxine, pyridoxal, and pyri-
doxamine.
properties of B6
light and alkalies sensitive but heat stable
function of B6
protein metabolism
absorption
release glucose from glycogen
convert abundant amino acids -> deficient amino acids
synthesizes neurotransmitters
catalyst (tryptophan -> niacin)
sources of B6
poultry, fish, liver, kidney, potatoes, bananas, spinach, whole grains, oats and wheat
lost in enrichment
requirements of B6 per day
adult female: 1.3g-1.5g
adult males: 1.3g - 1.7g
In infants, B6 deficiency can cause
neurological and abdominal problems.
what interferes with B6 digestion
oral contraceptives
overall symptoms of B6 deficiency
irritability, depression, and
dermatitis
B12 or Cobalamin properties
soluble in water
stable in heat
damaged by strong acids, light
functions of B12
folate metabolism
maintain myelin sheath (lipoprotein protecting nerves)
RBC healthy
what must B12 bind to for what?
must bind with a glycoprotein (intrinsic factor - inner stomach mucosa) to be absorbed
what is pernicious anemia
severe, chronic anemia caused by a deficiency of vitamin B12; usually due to the body’s inability to absorb B12 (lack of intrinsic factor)
sources of B12
animal foods: organ meats, lean meat, seafood, eggs, and dairy products.
requirement per day of B12
2-4 micrograms
increases during pregnancy and lactation
causes of B12 deficiency
rare - absorption problems
veg diet (no animal foods)
B12 deficiency leads to
megaloblastic anemia
pernicious anemia
nervous system damage (less myelin synthesis)
B9 or Folate function
DNA synthesis
protein metabolism
hemoglobin formation
cell division
preventing cancer, stroke, and alzheimer’s.
when is B9 really important
pregnancy
inc. cell division and DNA synthesis
sources of B9
fortified cereals, green leafy, legumes, sunflower seeds, orange juice, strawberries
B9 properties
Heat, oxidation, and ultraviolet light, processing all destroy folate
daily requirement of B9
400 micrograms
daily requirement of B9 for pregnant women
600 micrograms
folate deficiency signs in fetus’
neural tube defects (NTDs) such as spina bifida (spinal cord or spinal fluid bulge
through the back) and anencephaly (absence of a brain).
folate deficiency signs
inflammation of the mouth and tongue
poor growth
depression
mental confusion
megaloblastic anemia (RBC too big to carry O properly)
biotin or B7 function
coenzyme in synthesis of fatty acids and amino acids
metabolism
biotin souorces
intestine (microorganisms)
egg yolks - best source
milk, poultry, fish, broccoli, spinach, cauliflower
biotin daily requirement for adults
30 micrograms
biotin deficiency symptoms
include nausea, anorexia, depression, pallor (paleness of complexion), dermatitis (inflammation of skin)
increase in serum cholesterol
pantothenic acid or B5 function
metabolism of carbohydrates,
fats, and proteins
acetylcholine (neurotransmitter) synthesis
pantothenic acid sources
meats, poultry, fish, eggs, whole-grain cereals and legumes
pantothenic acid daily requirement for adults
4 to 7 mg
pantothenic acid deficiency symptoms
weakness, burning feet
not natural deficiency - only experimentally
excess of what vitamin masks B12 deficiency
B9 or folate
which 2 vitamins are commonly added to enrich breads and cereals
thiamine and riboflavin
