Vitamins & Antioxidants

Question 1

Antioxidants

Answer 1

Antioxidants prevent & delay cell damage in our bodies, by protect your body from the damage caused by free radicals.

Antioxidants can be found in a variety of foods, particularly fruits, vegetables, nuts, and whole grains.

Question 2

Free Radicals

Answer 2

Free Radicals are unstable molecules that can lead to oxidative stress. This stress is linked to various health issues, including chronic diseases, aging, and inflammation. Exposure to excessive sunlight, smoke, and other toxic chemicals increase the amount of free radicals in the body

BUT! we also need some free radicals (just not too much) because our immune system uses the cell-damaging properties of free radicals to kill pathogens (germs)

Question 3

Vitamins

Answer 3

Vitamins are organic compounds that are essential for various biochemical processes in the body. They play critical roles in maintaining health, supporting growth, and many other bodily functions.

They are Micronutrient, meaning required in small amounts
Human body does not make vitamins (except for vitamin D)
we must get vitamins through our food
They have no calories, thus provides no energy

Question 4

Macronutrients

Answer 4

Nutrients needed in large amounts. Provide energy (calories)
Types: Carbohydrates, Proteins and fats

Question 5

Micronutrients

Answer 5

Nutrients needed in small amounts. Do not provide energy (calories) but are crucial for metabolic processes and overall health.

Types: Vitamins (organic) & Minerals (inorganic)

Question 6

Types of Vitamins

Answer 6

Vitamins are classified into two main categories:

Water-Soluble Vitamins & Fat-Soluble Vitamins

Question 7

Water-Soluble Vitamins

Answer 7

These vitamins dissolve in water, and human body does not store these so the excess amounts are usually excreted in urine, but expelling a lot of extra might be very unpleasant. They need to be consumed regularly so it is important to replenish these vitamins daily by eating vitamin rich foods

dissolve in water
Not stored, excess in expelled out
need to be comsumed regularly

Question 8

Fat-Soluble Vitamins (DAKE)

Answer 8

These vitamins dissolve in fats and are stored in the body’s fatty tissues and liver. Can build up in the body and become toxic if ingested too much. We don’t need to eat them everyday.

Disslove in fat
stored in bodys fatty tissues and liver
Can bulid up and become toxic if ingested to much
don’t need to eat everyday

Question 9

Fat-Soluble: Vitamin D

Answer 9

Aka “sunshine vitamin” because our body makes it from cholesterol when skin is exposed to sunlight
not commonly found in foods so most milk is fortified with it

main purpose:
help our bodies absorb the mineral calcium and phosphorous. Also protect against infections by keeping immune system healthy

Question 10

Sources of Vitamin D

Answer 10

fish
egg yolks
pork
(fortified dairy)

Question 11

Fats-soluble Vitamin A (eye)

Answer 11

aka retinoids (retinol, retinal, retinoic acid)

main purpose = help the retina of the eye, aids in vision, seeing low light conditions
aids growth and development (children)
helps protect cell membranes
helps maintain healthy skin

Question 12

Source of vitamin A (from animals)

Answer 12

Beef liver
Chicken liver
Milk
Cheddar cheese

Question 13

Fats-soluble Vitamin K (“klot”)

Answer 13

Purpose = helps your blood clot when bleeding. it supports bone health, making both nutrients important for maintaining strong and healthy bones.

found in dark leafy green vegetables (spinach, dandelion greens, kale, collards, beet greens, swiss chard, cucumbers)
Also found in oils: canola, olive

Question 14

Fat-Soluble: Vitamin E

Answer 14

Cell Protection: Vitamin E protects cell membranes from damage caused by free radicals.

Heart Health: It helps lower LDL cholesterol, which can reduce the risk of cardiovascular disease, especially from food sources (not supplements).

Eye Health: Slows the progression of macular degeneration and cataracts.

Cognitive Health: Elderly individuals with higher vitamin E intake are 25% less likely to develop dementia compared to those with lower intake.

Question 15

Source of Vitamin E Supplements

Answer 15

Supplements:
has 20x the recommended daily intake
too much vitamin E is bad for health
inhibits blood clotting, increase risk of stroke

Vitamin E from food:
no negative issues
Sunflower seeds
Almonds
Hazelnuts
Peanut butter
Avocados

Question 16

Water-soluble: vitamin C

Answer 16

aka ascorbic acid
Vitamin C easily donates electrons, helping to neutralize free radicals and protect cells.

It helps regenerate vitamin E, another important antioxidant.

ssential for making collagen, which supports skin and connective tissue.

Brain and Hormone Function: Involved in signaling in the brain and hormone production.

Heart Health: A higher intake of vitamin C from food is linked to a lower risk of cardiovascular disease and stroke.

Question 17

Sources of Vitamin C

Answer 17

Orange
Grapefruit
Strawberries
Red bell pepper
broccoli

Question 18

Water-soluble: vitamin B

Answer 18

8 vitamin B:
all except B1, B9, B12 helps release energy from macronutrients
B1 = Thiamin (helps release energy from carbs only)
B2 = Riboflavin
B3: Niacin (also helps keep central nervous system healthy, aids in digestion)
B5 = also helps build red blood cells
B6 = need for brain function
B7 = healthy hair and nails
B9 = folate/folic acid (development of fetus)
B12 = help build red blood cells, protects nerves