Vitamins, Phytochemicals (20/21)! Flashcards
During what time period was Vitamin D deficiency prominent? Why?
-Industrialization Era (1880-1920)
-smoke from coal burning absorbed UV
What disease results from vitamin D deficiency?
Rickets- bone weakness, deformation
Who was susceptible to beri beri?
Sailors who ate polished rice (husk, bran, germ removed)
What disease results from thiamin deficiency?
Beri beri- fatigue, cardiovascular, nervous, muscular, and GI complications
What disease results from niacin deficiency?
Pellagra- dermatitis (scaly skin), diarrhea, dementia (cognitive functions)
When was Pellagra prominent?
-early 1900’s
-ate corn as staple
-niacin was not easily accessible in corn
-100,000 deaths
What functions are most effected by vitamin A deficiency?
-vision: leads to childhood blindness
-GI: death from diarrhea
What is one of the first signs of vitamin A deficiency?
Night blindness
Common sources of vitamin A
1) beta-carotene (plant foods)
2) retinol (animal foods)
Foods high in beta-carotene
-deep orange fruits and vegetables
-dark green vegetables
Foods high in retinol
-animal fat products (meat, fish)
Which vitamin A derivative may be dangerous for a developing fetus?
Retinoids- acne medications
What condition is a result of iodine deficiency?
Goiter- hypothyroidism leading to weight gain, inability to tolerate cold, fatigue, intellectual disabilities in babies
Which vitamins are easily destroyed during food storage and preparation?
-water soluble (B and C)
Which vitamins (previously learned) can be toxic in high doses
-B6, niacin, C
-megadoses stress kidney
How to minimize nutrient loss:
1) refrigerate fruits/vegetables
2) minimize oxidation (reduce contact w/ air)
3) wash before cutting
4) steam or stir fry (avoid high temps for a long time)
What is the synthetic form of folate (natural)
-folic acid
What foods are naturally high in folate?
-leafy green vegetables
-legumes
-lentils
-fortified grain products
Which is more bioavailable- folate (natural) or folic acid (synthetic)
Folic acid
Implications of folate deficiency
1) reduces DNA stability (induces/accelerates carcinogenesis)
2) high homocysteine (increased heart attacks, strokes)
3) fetal health (spinal cord and brain deformities- spinal bifida, anencephaly)
Folate intake for women, and pregnant women
female: 400ug
pregnant: 600ug
What do antioxidants protect against?
-oxidative stress (caused by free radicals produced in metabolism)
Which foods neutralize free radicals
-vitamin C w/ E
-fruits, vegetables
Why is vitamin C necessary?
1) antioxidants protect against oxidative rest
2) helps form collagen, prevent bruising
3) necessary for stress reaction
4) reduce cold symptoms/severity
