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HB 130: Nutrition > Vitamins-Water Soluble > Flashcards

Vitamins-Water Soluble Flashcards

1
Q

What are the shared characteristics of Water Soluble Vitamins

A
  • Dissolve easily in water
  • Easily absorbed and excreted
  • Not stored extensively in tissues
  • Seldom reach toxic levels
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2
Q

General B Vitamin characteristics

A
  • Typical role is “coenzyme”; activates enzymes

- Primarily used in Energy Metabolism, cell multiplication, and protein metabolism

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3
Q

Five B vitamins participate in…

A

the release of energy from carbohydrate, fat and protein (energy metabolism): Thiamin, Riboflavin, Niacin

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4
Q

One B vitamin helps…

A

the body interconvert amino acids: B6

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5
Q

Two B vitamins help…

A

cells multiply; B12 and Folate (folic acid)

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6
Q

Which cells are impacted by a vitamin B deficiency?

A

ALL. But the deficiency of a single B-vitamin is RARE.

people don’t eat single nutrients

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7
Q

Thiamin function

A

energy metabolism

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8
Q

Thiamin sources

A

many

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9
Q

Thiamin major deficiency/toxicity

A

(Beri Beri squishy leg) RARE//RARE

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10
Q

Population subgroup it affects [thiamin]

A

Alcoholics. Alcohol abuse leads to severe thiamin deficiency; displacement.

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11
Q

Thiamin RDA

A

M: 1.2mg/day
W: 1.1mg/day

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12
Q

Thiamin is…

A

B1

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13
Q

Riboflavin is…

A

B2

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14
Q

Riboflavin function

A

energy metabolism

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15
Q

Riboflavin sources

A

many

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16
Q

Riboflavin deficiency//Toxicity

A

RARE//RARE

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17
Q

Riboflavin population subgroups?

A

UNCLEAR

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18
Q

Riboflavin RDA

A

M: 1.3mg/day
W: 1.1 mg/day

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19
Q

Niacin is…

A

B3

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20
Q

Niacin RDA

A

M: 16 mg/day
W: 14mg/day

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21
Q

Niacin sources

A

many INCLUDING tryptophan conversion!!!

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22
Q

Niacin deficiency//toxicity

A

Pellagra-Rare; corn low in tryptophan for conversion (dermatitis)//

RARE; the Upper Limit is double the RDA but over the counter products are 10X the RDA!

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23
Q

How can tryptophan help meet niacin needs

A

It can be converted in substantial proportions to niacin.

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24
Q

Niacin special subgroup

A

People using corn as a staple, and those with lipid disorders

25
Q

B6 primary function

A

non-essential amino acid conversion

26
Q

B6 sources

A

many

27
Q

B6 major deficiency//toxicity

A

RARE, general symptoms//RARE

28
Q

B6 metabolism trick

A

helps convert tryptophan to niacin and serotonin

29
Q

B6 population subgroups

A

Women trying to treat PMS, adults trying to treat carpal tunnel syndrome with ineffective supplement doses

30
Q

Folate is…

A

B9

31
Q

Folic acid/folate deficiency

A

is the most common vitamin deficiency in US

32
Q

Folate RDA

A

Adults 400 mcg/day

over that synthetic for pregnancy.

33
Q

Folate sources

A

FRESH/RAW VEGGIES

34
Q

Folate function…

A

1-carbon transfer; RNA and DNA

35
Q

Without B12, folate…

A

is trapped in one of its 5 forms and can’t be utilized

36
Q

Public health debate

A

decision to fortify wheat flour, making the primary source of folic acid a food with a low nutrient density

37
Q

Why is there a tolerable upper intake level for folic acid

A

To prevent masking a vitamin b12 deficiency

38
Q

Relationship between folate and homocysteine (a risk factor for heart disease in observational studies)

A

Folate (and B12) lowers homocysteine because it converts it to methionine.

But it doesn’t save lives.

39
Q

What does folate fortification prevent

A

Neural tube defects

40
Q

B12 RDA

A

2.4 mcg/day for adults

lowest of any nutrient with an RDA!

41
Q

B12 function

A

methyl group transfer, nerve sheath maintenance

42
Q

B12 main sources

A

Animal foods

43
Q

B12 major deficiency//toxicity

A

Anemia, nerve damage//NONE.

44
Q

B12 digestion issues

A

Intrinsic factor needed, absorbed in the ileum

45
Q

B12 metabolism tricks

A

Link to folate metabolism’s methyl trap, injections needed for pernicious anemia or people without an ileum

46
Q

B12 subgroups

A

strict vegetarians, pregnant women.

47
Q

Biotin & Pantothenic Acid

A

B-Vitamins
Active in energy metabolism
Presence in food is widespread
Deficiency is rare

48
Q

Vitamin C tolerable upper intake levels

A

2,000 mg/day

49
Q

Does vitamin C help colds

A

no

50
Q

Vitamin C primary function

A

antioxidant, collagen synthesis

51
Q

Vitamin C sources

A

plants, veggies, citrus

52
Q

Vitamin C deficiency//toxicity

A

Scurvy// Several toxicity issues ex: DNA damage

53
Q

Vitamin C digestion

A

helps with iron absorption

54
Q

Vitamin C metabolism tricks

A

Regenerates other antioxidants

55
Q

Vitamin C subgroups

A

smokers with low to no veggies and fruits

56
Q

How does vitamin C help prevent scurvy

A

Vitamin C keeps iron in its reduced form (Fe+3 –> Fe+2) and increases non-heme iron absorption. Iron is needed in its reduced state as part of a metallo-enzyme that is used for post-translational hydroxylation proline and lysine in collagen protein.

57
Q

These are the four vitamins that are fortified in grain.

A

Niacin (B3), Folate (B9), Thiamin (B1), and riboflavin (B2). (Iron also fortified, but is a mineral)

58
Q

Primary deficiency in this can lead to Macrocytic Anemia.

A

Folate (B9).

59
Q

Animal foods are a main source of this vitamin because of the bacteria they consume on their unscrubbed vegetables

A

B12

HB 130: Nutrition (11 decks)

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