Vitamins Flashcards
How many vitamins
13 divided into 2 classes- fat soluble and water soluble
Fat soluble vitamins
dissolve in fat; ADEK
Water soluble vitamins
dissolve in water; C, B vitamins, biotin, folic acid
Pros of fat soluble vitamins
can be stored in fat cells, so body can keep available for us on demand
Cons of fat soluble vitamins
toxic levels can build up in the body, leading to potentially severe side effects
water soluble vitamins pro
harder to build up toxic amounts
water soluble vitamins cons
stored in the body in small amounts, easier to develop deficiencies
RDA
recommended dietary allowance
prepared by food and nutrition board of the national research council since 1941
goal was to reduce rates of scurvy, pellagra, beriberi
was basis for evaluating adequacy of diets of groups (97%), no proof it was right on individual level
EAR
estimated average requirement
nutrient intake value estimated to meet requirement of half the healthy individuals in a group
used to assess nutritional adequacy of intakes in population groups
used to calculate RDAs
AI
adequate intake
used when RDA can’t be determined
recommended daily intake level based on an observed or experimentally determined approximation of nutrient intake for a group of healthy people
UL
tolerable upper intake level
highest level of daily nutrient intake that is likely to pose no risks of adverse health effects to almost all general population
intake above UL = increased risk of side effects
Vitamin A
Retinol
first fat soluble vitamin to be recognized
visual system, growth & development, health and structure of skin
reproduction, adrenal and thyroid production, structure and function o nerve cells, immunity, cell growth
Vitamin A deficiency
bight blindness or poor dark adaptation, acne, psoriasis
Vitamin A foods
liver, whole milk, fortified skim milk
chili peppers, dandelion root, chicken liver, carrots, dried apricots, collard greens, kale, sweet potatoes, parsley, spinach, mustard greens, mangoes, hubbard squash, cantaloupe, apricots, broccoli, nonfat milk, whole milk
Vitamin A & carotenes
can be formed from beta-carotenes and carotenes
provitamin A carotenes- dark green leafy veggies, yellow-orange veggies
Vitamin D
converted into D3 in bodies- cholecalciferol
can be produced in bodies through sunlight on skin, sometimes considered more of a hormone
stimulate absorption of calcium
Vitamin D deficiency
rickets in children and osteomalacia in adults- inability to calcify the bone matrix
results in soft skill bones, bowing of legs, spinal curvature, increased joint size
rare diseases
Vitamin D foods
cod-liver oil, cold water fish (mackerel, salmon, herring), butter, egg yolks
Vitamin E
tocopherol
antioxidant protecting against damage to cell membranes
protect against heart disease, cancer, strokes, fibrocystic breast disease, viral infections
Vitamin E deficiency
rare
acne, anemia, some cancers, gallstones, Lou Gehrigs, muscular dystrophy, Parkinson’s, Alzheimers
Vitamin E foods
wheat germ oil, sunflower seeds, safflower oil, sunflower oil, almonds, wheat germ, whole wheat flour, spinach, canned peaches, dried prunes, tomato, cabbage, asparagus, avocados, broccoli, wheat cereal, beef, turkey, milk
vitamin K
K1, from plants = phylloquinone or phytonadione
K2, from bacteria in gut= menaquinone
K3, synthetic= menadione
all function similarly but for helping with blood clots, but everything else K1 = superior
K1 benefits
bone health- converts osteocalcinla (non-protein collagen in bones) from inactive to active form
02–
K1 deficiency
impaired mineralization of bone, osteoporosis fractures
Vitamin K foods
best- dark green leafy veggies, green tea, spinach, broccoli, lettuce, cabbage
also good- asparagus, oats, whole wheat, fresh green peas
B1
thiamine
first B vitamin discovered
important cofactor in energy production; carbohydrate metabolism; nervous system function, most tissues and organs contain some
Vitamin C
ascorbic acid
responsible for the production and maintenance of collagen in the body
immune health, improve white blood cell functions, increase antibodies, ward off infections, protection from elements, regenerating E after free radical damage
not made in our bodies
Vitamin C foods
citrus fruits and fruits such as guava, kiwi, berries, papaya, and pineapple. Bell peppers, chili pepper, kale, and broccoli
Vitamin C deficiency
bleeding gums, slow wound healing,
trouble concentrating, susceptibility to infection due to lowered immunity, bruising, strokes
B1 foods
whole grains, seeds, beans, and nuts. Fish, such as trout, and pork, avocados
B1 deficiency
alcoholics and sometimes vegans
slurred speech and stuttering, fatigue, problems with concentrating, confusion, depression, decreased appetite, leg numbness
severe = beriberi
B2
riboflavin
red blood cell formation and as a cofactor for other B vitamins
cell respiration, helping each cell use oxygen more efficiently, maintaining good vision and healthy hair, skin, and nails, normal cell growth
B2 foods
molasses, dark leafy greens, meat, eggs, dairy, and whole grains
B2 deficiency
tongue inflammation (glossitis) skin problems called (dermatitis).
Early signs of deficiency= cracks or sores in the corner of the mouth and sometimes even sensitivity to light.
It affects the mucous and, therefore, can lead to disorders of the tissues in the eyes, mouth, and even the vagina and the rectum
B3
Niacin
needed for the synthesis of B1, B2, and B6
sufficient amount of tryptophan in your diet, it can be converted to niacin
50 chemical reactions in the body, and as a coenzyme, it plays “an important role in energy production; fat, cholesterol, and carbohydrate metabolism; and the manufacture of many body compounds, including sex and adrenal hormones
B3 foods
high amounts in peanuts, organ meats like liver, chicken, eggs, legumes, and brown rice. Breads and cereals are fortified with this in the US by law
B3 deficiency
pellagra, a condition that manifests in the 3 Ds: dementia, dermatitis, diarrhea. Over time, it can result in death.
B3 toxicity
can occur with supplemental niacin
flushing, increased uric acid, itching, heart palpitations, shortness of breath, anxiety, panic, etc
B5
pantothenic acid
fat and carbohydrate metabolism, synthesis of cholesterol, and cellular metabolism
“anti-stress” vitamin = support adrenal functions
lessen the negative effects of antibiotics and radiation because of the support it gives the adrenal glands
B5 foods
high amounts in organ meats, chicken, fish, mushrooms, whole grains, cruciferous vegetables such as broccoli and cauliflower, nuts, and legumes.
gut flora is capable of producing some
B5 deficiency
rare, found in many foods
fatigue, parathesia (tingling/burning sensation mainly in feet)
B6
pyridoxine
energy pathway, to support metabolism, for the formation of red blood cells, and is a cofactor in over 100 different enzymes and neurotransmitters
DNA, hormonal balance, immune system health, lower homocysteine levels
B6 foods
berries, organ meats, whole grains, legumes, seeds, and nuts
B6 deficiency
insomnia, depression, nervous system problems, and even convulsions
B6 toxicity
VERY high doses, numbness and tingling
B9
folic acid
DNA synthesis, cells to divide correctly, protein metabolism, reduce homocysteine
B9 foods
leafy green veggies such as kale, spinach, and chard. It is also found in cruciferous veggies and legumes
B9 deficiency
common worldwide
anemia, growth problems, and cervical dysplasia. Deficiency during pregnancy can lead to neural tube defects/ spina bifida in the baby
birth control pills and some cholesterol-lowering
medications and diuretics, may deplete folic acid levels in the body
B9 toxicity
may mask the symptoms of B12 anemia, which can be dangerous, and the nerve damage may be irreparable
B7
Biotin
metabolic processes, such as synthesis of fats and amino acids, as well as making sugar available to the body
B7 foods
organ meat, other meat, nuts, beans, and barley.
Egg yolks but protein in raw egg whites actually hinders its absorption, though this protein is destroyed when cooked
intestinal flora creates it
B7 deficiency
scaly skin, anorexia, hair loss, and fatigue. In infants, cradle cap
B12
cobalamin
energy producer and mood supporter
creation of healthy blood cells and for proper nerve functions
stored in the liver, and it can take a long time for deficiency symptoms to occur
absorption in the digestive tract is dependent upon hydrochloric acid and intrinsic factors
B12 deficiency
elderly who tend to have lowered production of hydrochloric acid in the stomach. Vegans and vegetarians that do not consume eggs or dairy
pernicious anemia, nerve problems, fatigue and mental confusion, inflamed red tongue, and even depression
choline
unofficial member of B vitamin family
can be produced by methionine or serine, but still designated essential nutrient
metabolism of fats- responsible for export of fat from liver (lipotropic)
make acetylcholine, main component of cell membrane
choline foods
egg yolks, organ meats, legumes, lecithin
