Vitamins Flashcards

1
Q

How many vitamins

A

13 divided into 2 classes- fat soluble and water soluble

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Fat soluble vitamins

A

dissolve in fat; ADEK

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Water soluble vitamins

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Pros of fat soluble vitamins

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Cons of fat soluble vitamins

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

water soluble vitamins pro

A

harder to build up toxic amounts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

water soluble vitamins cons

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Vitamin A deficiency

A

bight blindness or poor dark adaptation, acne, psoriasis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Vitamin A & carotenes

A

can be formed from beta-carotenes and carotenes

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Vitamin D foods

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Vitamin E

A

tocopherol

antioxidant protecting against damage to cell membranes

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Vitamin E deficiency

A

rare

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
Vitamin K foods
best- dark green leafy veggies, green tea, spinach, broccoli, lettuce, cabbage also good- asparagus, oats, whole wheat, fresh green peas
26
B1
thiamine first B vitamin discovered important cofactor in energy production; carbohydrate metabolism; nervous system function, most tissues and organs contain some
27
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
28
Vitamin C foods
citrus fruits and fruits such as guava, kiwi, berries, papaya, and pineapple. Bell peppers, chili pepper, kale, and broccoli
29
Vitamin C deficiency
bleeding gums, slow wound healing, | trouble concentrating, susceptibility to infection due to lowered immunity, bruising, strokes
30
B1 foods
whole grains, seeds, beans, and nuts. Fish, such as trout, and pork, avocados
31
B1 deficiency
alcoholics and sometimes vegans slurred speech and stuttering, fatigue, problems with concentrating, confusion, depression, decreased appetite, leg numbness severe = beriberi
32
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
33
B2 foods
molasses, dark leafy greens, meat, eggs, dairy, and whole grains
34
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
35
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
36
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
37
B3 deficiency
pellagra, a condition that manifests in the 3 Ds: dementia, dermatitis, diarrhea. Over time, it can result in death.
38
B3 toxicity
can occur with supplemental niacin flushing, increased uric acid, itching, heart palpitations, shortness of breath, anxiety, panic, etc
39
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
40
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
41
B5 deficiency
rare, found in many foods fatigue, parathesia (tingling/burning sensation mainly in feet)
42
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
43
B6 foods
berries, organ meats, whole grains, legumes, seeds, and nuts
44
B6 deficiency
insomnia, depression, nervous system problems, and even convulsions
45
B6 toxicity
VERY high doses, numbness and tingling
46
B9
folic acid DNA synthesis, cells to divide correctly, protein metabolism, reduce homocysteine
47
B9 foods
leafy green veggies such as kale, spinach, and chard. It is also found in cruciferous veggies and legumes
48
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
49
B9 toxicity
may mask the symptoms of B12 anemia, which can be dangerous, and the nerve damage may be irreparable
50
B7
Biotin metabolic processes, such as synthesis of fats and amino acids, as well as making sugar available to the body
51
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
52
B7 deficiency
scaly skin, anorexia, hair loss, and fatigue. In infants, cradle cap
53
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
54
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
55
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
56
choline foods
egg yolks, organ meats, legumes, lecithin