Vitamins Flashcards
(102 cards)
1
Q
What are the two groups of substances classified as micro-nutrients?
A
Vitamins and Minerals
2
Q
Where is energy obtained? Macro-nutrients or Micro-nutrients?
A
Macro-nutrients
3
Q
What is the principal function of vitamins?
A
- Primary function is as co-enzymes for a variety of metabolic reactions.
- Each enzyme is specific to one biochemical reaction.
- Enzymes are catalysts.
- Without vitamins, chemical reactions would precede very slowly.
4
Q
Are vitamins part of our body tissues?
A
Vitamins are not part of our body tissues, they are not building blocks but helpers in metabolism.
5
Q
Why are vitamins essential to human nutrition?
A
- Vitamins are essential for growth, vitality and health are helpful in digestion, elimination, and resistance to disease.
- Depletion or deficiencies can lead to a variety of both specific nutritional disorders and general health problems.
6
Q
What can vitamin depletion or deficiencies lead to?
A
Vitamin depletion or deficiency can lead to a variety of both specific nutritional disorders and general health problems according to what is lacking in the diet.
7
Q
Explain characteristics of water-soluble vitamins.
A
- More commonly found in veggie foods.
- Not stored in the body-less chance of them becoming toxic.
- Mostly B vitamins and C
8
Q
Explain characteristics of fat-soluble vitamins.
A
- Can be stored in the body tissues
- Vitamins A, D, E, K
- Larger chance of over-consuming.
9
Q
What is one function of vitamin E?
A
Used by the body as an antioxidant to help protect against the harmful by products of metabolism and outside pollutants.
10
Q
What is one function of vitamin A?
A
Adds cellular protection and resistance to infection.
11
Q
What is one function of vitamin D?
A
Aids in absorption of calcium from the gut.
12
Q
What is one function of vitamin K?
A
Helps with blood clotting.
13
Q
What were the 3 criticisms of RDAs?
A
- Failure to account for individual differences.
- Failure to address disease prevention.
- Failure to address optimal nourishment.
14
Q
What are the DRIs?
A
Dietary Reference Intakes
The RDAs are now a subdivision of the DRIs.
15
Q
What is Adequate Intake (AI)?
A
- Recommendations are the starting point for the NAS and require the least scientific evidence.
- AIs can be based on experimental approximations and can only tentatively be used in setting nutritional goals.
16
Q
What is the Estimated Average Requirements (EARs)?
A
- Dietary guidelines that fall a step between AIs and RDAs.
- Guidelines indicate the amount of a nutrient that would have to be consumed in order for 1/2 of the individuals within any particular group to meet their nutrient requirement.
- Takes more scientific research to establish.
17
Q
What are Recommended Daily Allowances (RDAs)?
A
- Dietary guidelines that NAS expects to meet the daily nutrient requirements of 97-98% of all individuals within a specific age-gender group and as of 1997, the RDAs are intended primarily for use as a goal for daily intake by individuals.
- Also take into account disease prevention.
18
Q
What is Tolerable Upper Intake Level (UI)?
A
The maximum amount of a nutrient that an individual can consume each day without increasing the risk of a health problem.
19
Q
Can you receive proper nutrition from supplements?
A
Supplements do not replace a good diet.
20
Q
What is a synthetic nutritional supplement?
A
Vitamins made chemically in the laboratory rather than extracted from foods.
-more likely than those from natural sources to contain binders and fillers that might cause allergic reactions or gastrointestinal stress.
21
Q
What is an organic nutritional supplement?
A
Foods or supplements that come from pesticide and herbicide-free plant sources or naturally raised animals.
22
Q
What is an inorganic nutritional supplement?
A
Vitamins are organic (contain carbon) minerals are inorganic (do not contain carbon).
23
Q
What is a time-release nutritional supplement?
A
Micro-pellets that are digested and absorbed into the body more slowly (time-released).
24
Q
What is the objective of orthomolecular medicine?
A
To achieve a balanced metabolism by having the appropriate nutrient in the appropriate location at the appropriate time?
25
What are the circumstances where vitamin supplementation may be beneficial to health?
1. To ensure we don't get ill.
2. Stress
3. Illness (recovering and rebuilding from).
4. After injury or before or after surgery.
5. People who are dieting or on special diets.
6. During all life transitions.
26
How is sugar a nutrient-depleting substance?
- Sugar is devoid of its own nutrients.
- Those who have consumed a lot of sugary foods or crave and eat refined sugar products need additional supplements for 2 reasons:
1. May replace any depleted nutrients
2. May help to balance out fluctuating blood sugar and lower food cravings (especially for sweets).
27
What could happen if we focus on a particular nutrient?
If we take higher amounts of it, we may become deficient in other nutrients that have a similar process of absorption into the blood.
28
What are the fat-soluble vitamins?
```
Vitamin A (retinol and beta-carotene)
Vitamin D
Vitamin E
Vitamin F (the essential fatty acids)
Vitamin K
```
29
What is meant by provitamin?
These carotenoids can be converted into retinol.
30
What are the best studied provitamins?
Alpha-carotene and beta-cryptoxanthin
31
Where is vitamin A primarily absorbed?
In the small intestine.
32
What are the sources of the two types of vitamin A?
Retinol is found in the animal version of vitamin A
| Beta-carotene is found in plant versions of vitamin A.
33
How is beta-carotene intake helpful in lowering lung cancer risks?
-Likely because of its effects on epithelial cell membranes.
Vitamin A helps maintain the structural integrity of cells and the healthy functioning of mucous linings.
-Supports proper cell differentiation.
34
Explain why a number of toxicity symptoms and difficulties may occur when we take too much vitamin A.
Toxicity can occur because it is stored in the body and not readily excreted.
35
What are the main functions of vitamin A?
- Eyesight
- Growth and tissue healing
- Healthy skin
- Anti-oxidation
- Lowering cancer risk and supporting immune function.
- Regulating genetic process.
36
What are the uses of vitamin A?
- Eye problems
- Skin problems
- Cancer prevention
- Pollution protection
37
What is the first sign of vitamin A deficiency?
Night blindness
38
What are some other vitamin A deficiency symptoms?
- Decreased skin tone.
- Rapid aging of skin.
- Blemishes, acne boils.
- Fatigue or insomnia
- Decrease in smell
- Loss in appetite.
39
Which vitamin is known as the "sunshine" vitamin and why?
Vitamin D is know as the sunshine vitamin because it is actually manufactured in the human skin when in contact with the ultraviolet light in the sun's rays.
40
Can large amount of vitamin D be toxic?
Yes when taken in large amounts or with excessive sun exposure.
41
Describe the principle function of vitamin D.
Vitamin D helps regulate calcium metabolism and normal calcification of the bones in the body.
-Influences the body's use of the mineral phosphorus.
42
Explain the reasons why vitamin D is, functionally, more like a hormone that a vitamin.
There is a feedback system with the parathyroid to produce active vitamin D3 when the body needs it and this vitamin is closely related structurally to the body hormones estrogen and cortisone.
43
What are some symptoms of vitamin D toxicity?
-Excessive thirst
-Diarrhea
-Nausea
-Weakness
-Headaches
-Increased levels of calcium and phosphorus in the blood and urine
-Abnormal calcification of soft tissue
Most symptoms decrease and clear up after excessive doses of vitamin D are discontinued.
44
Explain why nearsightedness and loss of hearing may develop from vitamin D deficiency.
Vitamins have influence on the eye muscles.
| The loss of calcium affects their ear bones.
45
What are the two families (compounds of vitamin E)?
Tocopherols
| Tocotrienols
46
Why does the average diet today contain much less natural vitamin E than it did 50 years ago?
Frying in oil, the processing and milling of foods, the bleaching of flours and cooking remove much of the vitamin E contents of whole foods.
Because of this, the average American diet contains much less vitamin E than it did 50 years ago.
47
What are some animal sources of vitamin E?
```
Animals sources are poor but found in:
butter
egg yolk
milk fat
liver
```
48
What are some plant sources of vitamin E?
The oil components of all grains, seeds and nuts (wheat germ oil)
-The cold-pressed oils are really the best source of vitamin E.
49
Explain the protective, nutritional antioxidant function of vitamin E.
The primary function of vitamin E is as an antioxidant, which is important in our present-day society with widespread pollution, processed food diets and chemical exposure.
50
How does excess free radical formation effect the chemical reactions in the body?
It is the biochemical basis of many diseases such as:
- atherosclerosis
- heart disease
- hypertension
- arthritis
- senility
- probably even cancer
51
What is the key function of vitamin E?
To modify and stabilize blood fats so that the blood vessels, the heart and the entire body are more protected from free-radical-induced injury.
52
What are some possible oral uses of vitamin E?
-Anemia
-Cancer
-Dermatitis
-Miscarriage prevention
-shingles
-PMS
-Menstrual pain
Surgery (especially cardiovascular)
53
What are some possible topical uses of vitamin E?
```
Dermatitis
Lupus Rash
Wound healing
Herpes infections
Skin Ulcers
```
54
What is the first sign of vitamin E deficiency? Explain why.
The first sign of vitamin E deficiency may be loss of red blood cells.
This happens because red blood cells become fragile because of loss of cell membrane protection.
55
Are essential fatty acids classified as vitamins?
Fatty acids are seldom categorized as vitamins.
56
What are the benefits of vitamin K supplementation?
-helps blood clotting or coagulation in humans.
57
How is vitamin K absorbed in the system?
Absorbed from the upper small intestine with the help of bile salts and pancreatic juices.
It is then carried to the liver for the synthesis of prothrombin, a key blood-clotting factor.
58
How do Yogurt, kefir and acidophilus milk contribute to vitamin K production.
They may help to increase the functioning of the intestinal bacterial flora and therefore contribute to vitamin K production.
59
The best source of vitamin K for humans is that made by the intestinal bacteria. To aid in their production of this nutrient and many others, what should we minimize and avoid?
Minimize
- use of oral antibiotics
- avoid excess sugars and processed foods
- occasionally evaluate and treat any abnormal organisms interfering with our colon, such as yeast and parasites.
60
Why are the water-soluble vitamins referred to as B complex vitamins?
They are commonly found together in foods and have similar co-enzyme functions, often needing each other to perform best.
61
The richest natural source containing the largest number of B vitamins is brewer's yeast or nutritional yeast. Why is this not an idea food?
- People's sensitivities to yeast may cause digestive tract problems or allergies.
- Different yeasts may also vary in their concentrations of specific B vitamins
62
What are the B complex vitamins important for?
They are important for the normal functioning of the nervous system and are often helpful in bringing relaxation or energy to individuals who are stressed or fatigued.
63
Please indicate which of the following are common signs of B complex deficiency.
- Anemia
- Nervousness
- Fatigue
- Insomnia
- Sore mouth or tongue
- Irritability
- Depression
- Loss of appetite
- Cracks at corners of mouth
64
What is vitamin B1 also called?
Thiamine
65
Explain how thiamine is used to help digestion and relieve constipation.
Thiamine aids hydrochloric acid production.
| Thiamine also may help digestion or reduce nausea and it can remedy constipation by increasing intestinal muscle tone.
66
What is the name given to the disease caused by thiamine deficiency?
Beriberi.
67
What are the three basic expressions of beriberi?
Childhood, Wet, Dry
68
Vitamin B2 deficiency symptoms of deficiencies are:
1. Sensitivity or inflammation of the mucous membranes of the mouth.
2. Cracks or sores at the corner of the mouth
3. a red, sore tongue.
4. eye redness, sensitivity to sunlight.
5. burning eyes
6. Eye fatigue
7. Hair loss
8. Weight loss
9. general lack of vitality
10. digestive problems
69
Which are common sources of riboflavin.
- Organ meats
- leafy green veggies
- fruits (apples, figs, berries, grapes, tropical fruits)
- whole grains
- brewer's yeast
- oily fish
70
What is the name of the niacin deficiency disease.
Pellagra
71
List the three symptoms of Pellagra.
Dermatitis, diarrhea and dementia.
72
List the best sources of vitamin B3.
-Fish (tuna, salmon and halibut).
73
Niacin deficiency affects every cell. Which systems do they affect the most due to rapid turnover?
skin
the GI tract
Nervous System
74
List good sources of Panthothenic acid.
```
Organ Meats
Brewer's yeast
Egg yolks
Fish
Chicken
Whole-grain cereals
Cheese
Peanuts
Dried Beans
Sweet Potatoes
Green peas
Cauliflower
Mushrooms
Avocado
```
75
Why is panthothenic acid know as the "anti stress" vitamin?
Supports adrenal glands to increase production of cortisone and other adrenal hormones to help counteract stress and enhance metabolism.
76
What commonly leads to a vitamin B5 deficiency?
A diet high in refined and processed foods
| A reduction or destruction of intestinal flora
77
What function does Vitamin B6 (Pyridoxine) provide?
- Aids in fluid balance regulation
- Electrical functioning of the nerves, heart and musculoskeletal system.
- Helps to maintain a normal intracellular magnesium level.
78
Why does the body have a high requirement for vitamin B6 during pregnancy?
B6 is helpful to many women for controlling nausea and vomiting of morning sickness.
Nausea and vomiting may be highly related to vitamin B6 deficiency.
79
What are the important clinical uses of vitamin B6?
```
Acne (especially premenstrual)
PMS
Nausea assoc. w/pregnancy
fatigue
female infertility
muscle pain
muscle fatigue
```
80
Why do vegans need additional supplements of vitamin B12?
B12 is found in significant amount only in animal proteins.
81
What are the functions for which vitamin B12 is essential?
- Metabolism of the nerve tissue
- Necessary for the health of the entire nervous system.
- Stimulates growth
- Increases appetite in children
- Increases energy levels
- Stimulates the body's utilization of proteins, fats and carbs.
- Helps iron function better
- Important for synthesis of DNA and RNA
82
What do most problems of B12 deficiency affect?
Blood, energy level, state of mind and nervous system.
83
What is Biotin needed for?
Biotin is needed for fat production and in the synthesis of fatty acids.
84
Where is the highest amount of choline found?
Choline is present in lecithin usually obtained by soybeans.
85
When is Folic acid most important?
Because Folic acid is important to the division of cells in the body, it is even more essential during times of growth such a pregnancy.
86
What is PABA important to?
PABA is important to skin, hair pigment and intestinal health.
87
What is vitamin B13 (Orotic Acid) needed for?
Orotic acid is a nucleic acid precursor and is needed for DNA and RNA synthesis.
88
How can Vitamin B15 (Pangamic Acid) help in the detoxification process?
It's thought that it offers mild stimulation to the endocrine and nervous systems and by enhancing liver function.
89
Where is vitamin B17 (Laetrile) mostly found?
Apricot kernels and comprises about 2-3% of the kernel.
90
Where is vitamin C found
We must obtain it from diet.
| Found only in the fruit and vegetable foods and is highest in fresh, uncooked foods.
91
Why should vitamin C supplements be taken at 4 hour intervals rather than once a day?
Ascorbic acid is readily absorbed from the intestines, ideally 80-90% of that ingested.
It is used by the body in about 2 hours and is then usually out of the blood within 3-4 hours.
92
What are three important functions of vitamin C?
1, Formation and maintenance of collagen
2. Aids in the metabolism of tyrosine, Folic acid and tryptophan.
3. Antioxidant vitamin that helps prevent oxidation of water soluble molecules.
93
What are uses for vitamin C?
1. Prevention and treatment of the common cold and flu.
2. Anemia
3. Arthritis
4. Fatigue
5. Cancer prevention
6. Gingivitis
7. Hypertension
8. Infertility
94
What is the most common and usually the first sign that the body's tissues are saturated with ascorbic acid?
Diarrhea
95
Will vitamin C deficiency enhance symptoms of senility in the elderly?
Yes
96
What is senility?
Bleeding that come from capillary wall fragility and may lead to clotting and high risk of strokes and heart attacks.
97
What are some factors that increase the need for vitamin C?
- All kinds of stress
- Smoking
- Birth control pills
- estrogen for menopause
- cortisone use
98
What does vitamin P do?
Improves the permeability and integrity (the passage of oxygen, carbon dioxide, and nutrients through the capillary walls.
99
What is the main source of bioflavonoids?
Citrus fruits-lemons, grapefruit, oranges and to a lesser extent, limes.
100
Why is vitamin L (the love vitamin) necessary?
This vital emotion/expression/experience is necessary fr the optimal functioning of people and all their cells, tissues and organs.
101
What the human emotions that can destroy vitamin L.
Fear, anger, worry, self-concern and many other human emotions.
102
What are the symptoms of vitamin L deficiency?
Fatigue, muscle tension, likelihood of stress conditions, digestive upset, drug problems, sexual aberrations.
