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Domain 1- Food & Nutrition > Vitamins > Flashcards

Vitamins Flashcards

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1
Q

How many vitamins

A

13 divided into 2 classes- fat soluble and water soluble

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2
Q

Fat soluble vitamins

A

dissolve in fat; ADEK

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3
Q

Water soluble vitamins

A

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

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4
Q

Pros of fat soluble vitamins

A

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

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5
Q

Cons of fat soluble vitamins

A

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

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6
Q

water soluble vitamins pro

A

harder to build up toxic amounts

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7
Q

water soluble vitamins cons

A

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

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8
Q

RDA

A

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

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9
Q

EAR

A

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

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10
Q

AI

A

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

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11
Q

UL

A

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

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12
Q

Vitamin A

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

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13
Q

Vitamin A deficiency

A

bight blindness or poor dark adaptation, acne, psoriasis

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14
Q

Vitamin A foods

A

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

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15
Q

Vitamin A & carotenes

A

can be formed from beta-carotenes and carotenes

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

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16
Q

Vitamin D

A

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

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17
Q

Vitamin D deficiency

A

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

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18
Q

Vitamin D foods

A

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

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19
Q

Vitamin E

A

tocopherol

antioxidant protecting against damage to cell membranes

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

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20
Q

Vitamin E deficiency

A

rare

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

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21
Q

Vitamin E foods

A

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

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22
Q

vitamin K

A

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

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23
Q

K1 benefits

A

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

02–

24
Q

K1 deficiency

A

impaired mineralization of bone, osteoporosis fractures

25
Q

Vitamin K foods

A

best- dark green leafy veggies, green tea, spinach, broccoli, lettuce, cabbage

also good- asparagus, oats, whole wheat, fresh green peas

26
Q

B1

A

thiamine

first B vitamin discovered

important cofactor in energy production; carbohydrate metabolism; nervous system function, most tissues and organs contain some

27
Q

Vitamin C

A

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

28
Q

Vitamin C foods

A

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

29
Q

Vitamin C deficiency

A

bleeding gums, slow wound healing,

trouble concentrating, susceptibility to infection due to lowered immunity, bruising, strokes

30
Q

B1 foods

A

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

31
Q

B1 deficiency

A

alcoholics and sometimes vegans

slurred speech and stuttering, fatigue, problems with concentrating, confusion, depression, decreased appetite, leg numbness

severe = beriberi

32
Q

B2

A

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

33
Q

B2 foods

A

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

34
Q

B2 deficiency

A

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

35
Q

B3

A

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

36
Q

B3 foods

A

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

37
Q

B3 deficiency

A

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

38
Q

B3 toxicity

A

can occur with supplemental niacin

flushing, increased uric acid, itching, heart palpitations, shortness of breath, anxiety, panic, etc

39
Q

B5

A

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

40
Q

B5 foods

A

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

41
Q

B5 deficiency

A

rare, found in many foods

fatigue, parathesia (tingling/burning sensation mainly in feet)

42
Q

B6

A

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

43
Q

B6 foods

A

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

44
Q

B6 deficiency

A

insomnia, depression, nervous system problems, and even convulsions

45
Q

B6 toxicity

A

VERY high doses, numbness and tingling

46
Q

B9

A

folic acid

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

47
Q

B9 foods

A

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

48
Q

B9 deficiency

A

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

49
Q

B9 toxicity

A

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

50
Q

B7

A

Biotin

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

51
Q

B7 foods

A

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

52
Q

B7 deficiency

A

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

53
Q

B12

A

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

54
Q

B12 deficiency

A

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

55
Q

choline

A

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

56
Q

choline foods

A

egg yolks, organ meats, legumes, lecithin

Domain 1- Food & Nutrition (16 decks)

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