W4 (b) - Micro - Vitamins Flashcards
What’s the fn of vitamins?
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)
Why have NRVs reference vitamins?
determine the amount of each vitamin required to to best support health (some vitamins can be toxic in xs quanities)
What is a precursor?
A vitamin that becomes active in the body, the one that will perform the fn in the body (provitamins)
Vitamins are organic in nature, what does this mean?
Can be destroyed (light oxidation cooking)
Vitamin Groups can be divided into two groups? What are they?
Fat soluble or water soluble
What does Vitamin A do?
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
Name 3 sources of Vitamin A
Carrots organge fruits and veg and dark green, spinach, brocolli
What happens if you are defiicient in Vitamin A?
Macular degeneration, night
blindness,
keratinisation
Can Vitamin A be toxic?
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
What does Vitamin D do ?
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
Name 3 sources of Vitamin D
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.
What happens if you are defiicient in Vitamin D?
Highbloodpressure
• Somecommoncancers
• Rheumatoidarthritis
• Multiplesclerosis
• Psoriasis
• In adults, the poor mineralization of bone results in osteomalacia. Brittle, soft, and deformed bones (rickets)
Can Vitamin D be toxic?
Yep, • Vitamin D is the most potentially toxic of all vitamins
What does Vitamin E do and name 3 benefits?
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.
Name 3 sources of Vitamin E
Polyunsaturated plant oils such as margarine, salad dressings and shortenings Green, leafy vegetables
Wheatgerm
Wholegrain foods
Liver and egg yolks
Nuts and seeds
What happens if you are defiicient in Vitamin E?
almost never seen in healthy adults - premature babies are the exception
Can Vitamin E be toxic?
not from food but supps can be linked to brain hemorrhages
What does Vitamin K do?
help synthesize proteins that help blood clot.
Also necessary for the synthesis of key bone proteins.
Name 3 sources of Vitamin K
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
Can Vitamin K be toxic?
rare
Name 3 Water Soluble Vitamins
Vitamin C, B Group incl. riboflavin, niacin, folate
What does Vitamin C do ?
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
What happens if you are defiicient in Vitamin C?
Scurvy
• Bleeding gums
• Anemia
• Loose teeth
• Swollen ankles and wrists
What is the fn of B Vitamins?
B vitamins function as part of coenzymes
(coenzymes help enzymes do their jobs)
What are 4 symptoms of being deficient in Riboflavin (Vit B2)?
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
Name 3 symptoms of being deficient in Niacin (Vit B3)?
(diarrhea, dermatitis and
dementia)
What does Vitamin B6 help with?
Part of coenzymes used in amino
acid and fatty acid metabolism
What are 4 symptoms of being deficient in Vit B6 and can it be toxic??
Scaly dermatitis, depression,
confusion, convulsions, anaemia. And Yes can be toxic
What does Vitamin B7 help with?
Part of a coenzyme; assists in glycogen synthesis, fat synthesis and amino-acid metabolism.
What is another name for Vitamin B9 and what are the benefits?
Folate. Generally beneficial if considering pregnancy, but once pregnant, higher recommendations to reduce the risk of neural tube defects. May help to prevent cancer
What are 4 symptoms of being deficient in Folate and can it be toxic??
Anemia, glossitis, neurological
disturbances (e.g. neural tube
defects in infants), elevated
homocysteine, and yes can be TOXIC
What are the benefits of Vit B12 and what are synptoms of deficiency?
Activates folate; helps synthesise
DNA for new cell growth;
protects nerve cells Anemia; nerve damage and
paralysis
Do B vitamins work independently?
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.
What are 4 symptoms of being deficient in B vitamins?
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
Name 3 non - b group vitamins
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.
Do you need supps?
Nope
Can supps inhibit the absoprtion of nutrients from foods eaten with them
Yep
