Vitamins

Question 1

How many vitamins

Answer 1

13 divided into 2 classes- fat soluble and water soluble

Question 2

Fat soluble vitamins

Answer 2

dissolve in fat; ADEK

Question 3

Water soluble vitamins

Answer 3

dissolve in water; C, B vitamins, biotin, folic acid

Question 4

Pros of fat soluble vitamins

Answer 4

can be stored in fat cells, so body can keep available for us on demand

Question 5

Cons of fat soluble vitamins

Answer 5

toxic levels can build up in the body, leading to potentially severe side effects

Question 6

water soluble vitamins pro

Answer 6

harder to build up toxic amounts

Question 7

water soluble vitamins cons

Answer 7

stored in the body in small amounts, easier to develop deficiencies

Question 8

RDA

Answer 8

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

Question 9

EAR

Answer 9

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

Question 10

AI

Answer 10

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

Question 11

UL

Answer 11

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

Question 12

Vitamin A

Answer 12

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

Question 13

Vitamin A deficiency

Answer 13

bight blindness or poor dark adaptation, acne, psoriasis

Question 14

Vitamin A foods

Answer 14

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

Question 15

Vitamin A & carotenes

Answer 15

can be formed from beta-carotenes and carotenes

provitamin A carotenes- dark green leafy veggies, yellow-orange veggies

Question 16

Vitamin D

Answer 16

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

Question 17

Vitamin D deficiency

Answer 17

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

Question 18

Vitamin D foods

Answer 18

cod-liver oil, cold water fish (mackerel, salmon, herring), butter, egg yolks

Question 19

Vitamin E

Answer 19

tocopherol

antioxidant protecting against damage to cell membranes

protect against heart disease, cancer, strokes, fibrocystic breast disease, viral infections

Question 20

Vitamin E deficiency

Answer 20

rare

acne, anemia, some cancers, gallstones, Lou Gehrigs, muscular dystrophy, Parkinson’s, Alzheimers

Question 21

Vitamin E foods

Answer 21

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

Question 22

vitamin K

Answer 22

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

Question 23

K1 benefits

Answer 23

bone health- converts osteocalcinla (non-protein collagen in bones) from inactive to active form

02–

Question 24

K1 deficiency

Answer 24

impaired mineralization of bone, osteoporosis fractures

Question 25

Vitamin K foods

Answer 25

best- dark green leafy veggies, green tea, spinach, broccoli, lettuce, cabbage also good- asparagus, oats, whole wheat, fresh green peas

Question 26

B1

Answer 26

thiamine first B vitamin discovered important cofactor in energy production; carbohydrate metabolism; nervous system function, most tissues and organs contain some

Question 27

Vitamin C

Answer 27

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

Question 28

Vitamin C foods

Answer 28

citrus fruits and fruits such as guava, kiwi, berries, papaya, and pineapple. Bell peppers, chili pepper, kale, and broccoli

Question 29

Vitamin C deficiency

Answer 29

bleeding gums, slow wound healing, | trouble concentrating, susceptibility to infection due to lowered immunity, bruising, strokes

Question 30

B1 foods

Answer 30

whole grains, seeds, beans, and nuts. Fish, such as trout, and pork, avocados

Question 31

B1 deficiency

Answer 31

alcoholics and sometimes vegans slurred speech and stuttering, fatigue, problems with concentrating, confusion, depression, decreased appetite, leg numbness severe = beriberi

Question 32

B2

Answer 32

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

Question 33

B2 foods

Answer 33

molasses, dark leafy greens, meat, eggs, dairy, and whole grains

Question 34

B2 deficiency

Answer 34

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

Question 35

B3

Answer 35

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

Question 36

B3 foods

Answer 36

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

Question 37

B3 deficiency

Answer 37

pellagra, a condition that manifests in the 3 Ds: dementia, dermatitis, diarrhea. Over time, it can result in death.

Question 38

B3 toxicity

Answer 38

can occur with supplemental niacin flushing, increased uric acid, itching, heart palpitations, shortness of breath, anxiety, panic, etc

Question 39

B5

Answer 39

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

Question 40

B5 foods

Answer 40

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

Question 41

B5 deficiency

Answer 41

rare, found in many foods fatigue, parathesia (tingling/burning sensation mainly in feet)

Question 42

B6

Answer 42

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

Question 43

B6 foods

Answer 43

berries, organ meats, whole grains, legumes, seeds, and nuts

Question 44

B6 deficiency

Answer 44

insomnia, depression, nervous system problems, and even convulsions

Question 45

B6 toxicity

Answer 45

VERY high doses, numbness and tingling

Question 46

B9

Answer 46

folic acid DNA synthesis, cells to divide correctly, protein metabolism, reduce homocysteine

Question 47

B9 foods

Answer 47

leafy green veggies such as kale, spinach, and chard. It is also found in cruciferous veggies and legumes

Question 48

B9 deficiency

Answer 48

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

Question 49

B9 toxicity

Answer 49

may mask the symptoms of B12 anemia, which can be dangerous, and the nerve damage may be irreparable

Question 50

B7

Answer 50

Biotin metabolic processes, such as synthesis of fats and amino acids, as well as making sugar available to the body

Question 51

B7 foods

Answer 51

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

Question 52

B7 deficiency

Answer 52

scaly skin, anorexia, hair loss, and fatigue. In infants, cradle cap

Question 53

B12

Answer 53

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

Question 54

B12 deficiency

Answer 54

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

Question 55

choline

Answer 55

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

Question 56

choline foods

Answer 56

egg yolks, organ meats, legumes, lecithin