W4 (b) - Micro - Vitamins

Question 1

What’s the fn of vitamins?

Answer 1

don’t yield energy when broken down, rather they ‘assist’ enzymes with breaking down macronutrients. Also produce DNA, protect from oxidative damage and control blood clotting (Vitamin K)

Question 2

Why have NRVs reference vitamins?

Answer 2

determine the amount of each vitamin required to to best support health (some vitamins can be toxic in xs quanities)

Question 3

What is a precursor?

Answer 3

A vitamin that becomes active in the body, the one that will perform the fn in the body (provitamins)

Question 4

Vitamins are organic in nature, what does this mean?

Answer 4

Can be destroyed (light oxidation cooking)

Question 5

Vitamin Groups can be divided into two groups? What are they?

Answer 5

Fat soluble or water soluble

Question 6

What does Vitamin A do?

Answer 6

Vitamin A is Beta-carotene – plant-derived precursor and plays a role in gene expression, vision, maintenance of body linings and skin, immune defences, normal production of cells and reproduction

Question 7

Name 3 sources of Vitamin A

Answer 7

Carrots organge fruits and veg and dark green, spinach, brocolli

Question 8

What happens if you are defiicient in Vitamin A?

Answer 8

Macular degeneration, night
blindness,
keratinisation

Question 9

Can Vitamin A be toxic?

Answer 9

Yes. However, with the exception of liver, not easy to ingest toxic amount of Vit A. However, can be vis consumption of supplements. Can cause liver abnormalities and birth defects

Question 10

What does Vitamin D do ?

Answer 10

as a hormone to:
• Regulate blood calcium and phosphorus levels, thereby maintaining bone integrity

• stimulates maturation of cells, including immune cells that defend against disease
• acts on genes, affecting how cells grow, multiply, and specialize

Question 11

Name 3 sources of Vitamin D

Answer 11

Obtained from the sun and from foods:
• Fortified milk, butter and margarine
• Egg yolks and liver
• Fatty fish and their oils.
• Vegans likely to require supplements.

Question 12

What happens if you are defiicient in Vitamin D?

Answer 12

Highbloodpressure
• Somecommoncancers
• Rheumatoidarthritis
• Multiplesclerosis
• Psoriasis
• In adults, the poor mineralization of bone results in osteomalacia. Brittle, soft, and deformed bones (rickets)

Question 13

Can Vitamin D be toxic?

Answer 13

Yep, • Vitamin D is the most potentially toxic of all vitamins

Question 14

What does Vitamin E do and name 3 benefits?

Answer 14

Vitamin E is an antioxidant.
• Oxidative damage occurs when highly unstable molecules known as free radicals, formed normally during cell metabolism, run amok and disrupt cellular structures.

Question 15

Name 3 sources of Vitamin E

Answer 15

Polyunsaturated plant oils such as margarine, salad dressings and shortenings Green, leafy vegetables
Wheatgerm
Wholegrain foods
Liver and egg yolks
Nuts and seeds

Question 16

What happens if you are defiicient in Vitamin E?

Answer 16

almost never seen in healthy adults - premature babies are the exception

Question 17

Can Vitamin E be toxic?

Answer 17

not from food but supps can be linked to brain hemorrhages

Question 18

What does Vitamin K do?

Answer 18

help synthesize proteins that help blood clot.
Also necessary for the synthesis of key bone proteins.

Question 19

Name 3 sources of Vitamin K

Answer 19

Vitamin K can be made by intestinal bacteria. Half of human needs are met through the action of intestinal bacteria. Other sources include Liver
• Green, leafy vegetables and cabbage-type vegetables

Question 20

Can Vitamin K be toxic?

Answer 20

rare

Question 21

Name 3 Water Soluble Vitamins

Answer 21

Vitamin C, B Group incl. riboflavin, niacin, folate

Question 22

What does Vitamin C do ?

Answer 22

Assists enzymes involved in the formation and maintenance of collagen
• Acts as an antioxidant, especially protecting the immune system cells from free radicals generated during their assault on invaders

Question 23

What happens if you are defiicient in Vitamin C?

Answer 23

Scurvy
• Bleeding gums
• Anemia
• Loose teeth
• Swollen ankles and wrists

Question 24

What is the fn of B Vitamins?

Answer 24

B vitamins function as part of coenzymes
(coenzymes help enzymes do their jobs)

Question 25

What are 4 symptoms of being deficient in Riboflavin (Vit B2)?

Answer 25

Inflamed eyelids; sensitivity to light; reddening of cornea
• Sore throat; cracks and redness at corners of mouth
• Painful, smooth, purplish red tongue
• Skin lesions covered with greasy scales

Question 26

Name 3 symptoms of being deficient in Niacin (Vit B3)?

Answer 26

(diarrhea, dermatitis and
dementia)

Question 27

What does Vitamin B6 help with?

Answer 27

Part of coenzymes used in amino
acid and fatty acid metabolism

Question 28

What are 4 symptoms of being deficient in Vit B6 and can it be toxic??

Answer 28

Scaly dermatitis, depression,
confusion, convulsions, anaemia. And Yes can be toxic

Question 29

What does Vitamin B7 help with?

Answer 29

Part of a coenzyme; assists in glycogen synthesis, fat synthesis and amino-acid metabolism.

Question 30

What is another name for Vitamin B9 and what are the benefits?

Answer 30

Folate. Generally beneficial if considering pregnancy, but once pregnant, higher recommendations to reduce the risk of neural tube defects. May help to prevent cancer

Question 31

What are 4 symptoms of being deficient in Folate and can it be toxic??

Answer 31

Anemia, glossitis, neurological
disturbances (e.g. neural tube
defects in infants), elevated
homocysteine, and yes can be TOXIC

Question 32

What are the benefits of Vit B12 and what are synptoms of deficiency?

Answer 32

Activates folate; helps synthesise
DNA for new cell growth;
protects nerve cells Anemia; nerve damage and
paralysis

Question 33

Do B vitamins work independently?

Answer 33

The B vitamins are interdependent.
• The presence of one may affect the absorption, metabolism and excretion
of another.
• A deficiency of one may affect the functioning or deficiency of another.
• Coenzymes are involved directly or indirectly with energy metabolism.
• These build new cells to deliver oxygen and nutrients, and to facilitate energy-releasing reactions.

Question 34

What are 4 symptoms of being deficient in B vitamins?

Answer 34

Nausea
Severe exhaustion
Irritability
Depression
Forgetfulness
Loss of appetite and weight Impairment of immune response Abnormal heart action
Skin problems
Swollen red tongue
Teary, red eyes
Pain in muscles

Question 35

Name 3 non - b group vitamins

Answer 35

Choline is made from amino acid methionine and is needed for the synthesis of neurotransmitters.
Inositol is made from glucose and is part of the cell membrane structure. Carnitine is made from lysine and transports long-chain fatty acids to be
oxidised.

Question 36

Do you need supps?

Answer 36

Nope

Question 37

Can supps inhibit the absoprtion of nutrients from foods eaten with them

Answer 37

Yep