Water-soluble vitamins

Question 1

The Water-Soluble Vitamins

Answer 1

B Vitamins and Vitamin C

Question 2

Water-Soluble vs. Fat Soluble vitamins

Answer 2

• Absorbed directly into the blood vs. absorbed into the lymph then the blood
• Travel freely vs. many require transport proteins
• Circulate freely in water-filled parts of the body vs. stored in the cells associated with fat
• Kidneys detect and remove excess in urine vs. less readily excreted; tend to remain in fat-storage sites
• Possible to reach toxic levels when consumed from supplements vs. likely to reach toxic levels when consumed from supplements
• Needed in frequent doses (about 1-3 days) vs. needed periodically

Question 3

vitamin C (ascorbic acid) function

Answer 3

○ Needed to make collagen
○ Antioxidant
○ Helps you absorb iron in plant foods
○ Breaks down histamine (cause of inflammation)
○Other reactions

Question 4

vitamin C (ascorbic acid) amount

Answer 4

○ Men: 90 mg/day
○ Women: 75mg/d
○ Smokers: RDA + 35 mg/day

Question 5

vitamin C (ascorbic acid) sources

Answer 5

○ Citrus fruits, tomatoes, peppers, potatoes, broccoli, cantaloupe, kiwi, strawberries

Question 6

vitamin C (ascorbic acid) deficiency

Answer 6

○ Scurvy
			§ Swollen and bleeding gums
			§ Bruising
			§ Hemorrhages
			§ Fatigue

Question 7

vitamin C (ascorbic acid) toxicity symptoms

Answer 7

○ Supplementation side effects
			§ GI distress
			§ Iron
			§ Kidney stones
			§ Urinary tract problems
			§ Interference with medical tests
		○ UL-200 mg/day
		○ Consuming over 3,000 mg/day causes nausea, stomach cramps, and diarrhea

Question 8

folate (folic acid) functions

Answer 8

○ DNA synthesis
		○ Maintains healthy red blood cells
		○ Prevents neural tube defects (spina bifida) in pregnancy
		○ Reduced risk of colon cancer
	○ Reduced Homocysteine

Question 9

folate (folic acid) amount

Answer 9

○ 400 mcg/day

○ Women of childbearing age

Question 10

folate (folic acid) sources

Answer 10

○ Enriched grains (rice, pasta, breads, cereals), legumes, broccoli, asparagus, leafy greens such as spinach, orange juice

Question 11

folate (folic acid) deficiency

Answer 11

○ Birth defects-spins bifida (neural tube defects)
○ Megaloblastic anemia-large red blood cells
○ Macrocytic anemia

Question 12

folate (folic acid) toxicity

Answer 12

no danger

Question 13

folate (folic acid) other facts

Answer 13

folate=natural
folic acid=synthesized
-more bioavailable

Question 14

vitamin B12 (cobalamin) function

Answer 14

○ Used to synthesize DNA and RBC
○ Important for healthy nerves (myelin sheath)
○ Bone health and metabolism

Question 15

vitamin B12 (cobalamin) amount

Answer 15

○ 2.4 mcg/day

Question 16

vitamin B12 (cobalamin) sources

Answer 16

○ Found only in foods from animal sources

○ Synthetic form-fortified soy milk and some cereals

Question 17

vitamin B12 (cobalamin) deficiency

Answer 17

○ Macrocytic anemia
○ Pernicious anemia
- Caused by lack of intrinsic factor
○ Deficiency prevents folate from being used
○ Initial symptoms are fatigue and shortness of breath
○ Long-term consequences include nerve damage

Question 18

vitamin B12 (cobalamin) toxicity

Answer 18

no risk

Question 19

vitamin B12 (cobalamin) other facts

Answer 19

• can be stored
• requires intrinsic factor
• degraded in microwave

Question 20

riboflavin function

Answer 20

• Serves as a coenzyme in energy metabolism

○ FMN (flavin mononucleotide) and FAD (Flavin adenine dinucleotide)

Question 21

riboflavin amount

Answer 21

• Males: 1.3 mg/day

* Females: 1.1 mg/day

Question 22

riboflavin sources

Answer 22

○ Enriched grains
○ Dairy products
○ Liver
○ eggs

Question 23

riboflavin deficiency

Answer 23

○ Inflammations of membranes

		- Sore throat
		- Cracks and redness at corners of mouth (cheilosis)
		- Painful, smooth, purplish tongue (glossitis)
		- Skin lesions covered with greasy scales

Question 24

riboflavin toxicity

Answer 24

no risk

Question 25

riboflavin other facts

Answer 25

degraded by light

Question 26

thiamin function

Answer 26

• Part of coenzyme thiamin pyrophosphate (TPP)
○ Assists in energy metabolism=pyruvate-> acetyl CoA
○ TCA cycle
○ Nerve activity and muscle activity

Question 27

thiamin amount

Answer 27

§ 1.2 mg-males

§ 1.1 mg-females

Question 28

thiamin sources

Answer 28

○ Pork

○ Enriched grains

Question 29

thiamin deficiency

Answer 29

○ Beriberi

		- Dry-nervous system: weak muscles in the arms and legs
		- Wet-cardiovascular systemr=edema
		- Typically both types appear together
		- Apathy, poor short-term memory, confusion, irritability, anorexia, weight loss

Question 30

thiamin toxicity

Answer 30

no risk

Question 31

thiamin other facts

Answer 31

can be destroyed by prolonged heating

Question 32

niacin function

Answer 32

Two coenzyme forms-metabolic reactions

Question 33

niacin amount

Answer 33

○ RDA in niacin equivalents

○ Males: 16 mgNE, women: 14 mgNE

Question 34

niacin sources

Answer 34

○ Enriched grains

○ Protein

Question 35

niacin deficiency

Answer 35

○ Pellagra
- Symptoms
□ Diarrhea, dermatitis, dementia, and death

Question 36

niacin toxicity

Answer 36

naturally occurring, no risk

Question 37

niacin other facts

Answer 37

can be made from an amino acid