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Nutrition > Water-soluble vitamins > Flashcards

Water-soluble vitamins Flashcards

1
Q

The Water-Soluble Vitamins

A

B Vitamins and Vitamin C

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2
Q

Water-Soluble vs. Fat Soluble vitamins

A
  • 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
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3
Q

vitamin C (ascorbic acid) function

A 
○ Needed to make collagen
○ Antioxidant
○ Helps you absorb iron in plant foods
○ Breaks down histamine (cause of inflammation)
○Other reactions
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4
Q

vitamin C (ascorbic acid) amount

A

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

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5
Q

vitamin C (ascorbic acid) sources

A

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

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6
Q

vitamin C (ascorbic acid) deficiency

A 
○ Scurvy
			§ Swollen and bleeding gums
			§ Bruising
			§ Hemorrhages
			§ Fatigue
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7
Q

vitamin C (ascorbic acid) toxicity symptoms

A 
○ 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
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8
Q

folate (folic acid) functions

A 
○ DNA synthesis
		○ Maintains healthy red blood cells
		○ Prevents neural tube defects (spina bifida) in pregnancy
		○ Reduced risk of colon cancer
	○ Reduced Homocysteine
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9
Q

folate (folic acid) amount

A

○ 400 mcg/day

○ Women of childbearing age

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10
Q

folate (folic acid) sources

A

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

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11
Q

folate (folic acid) deficiency

A

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

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12
Q

folate (folic acid) toxicity

A

no danger

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13
Q

folate (folic acid) other facts

A

folate=natural
folic acid=synthesized
-more bioavailable

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14
Q

vitamin B12 (cobalamin) function

A

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

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15
Q

vitamin B12 (cobalamin) amount

A

○ 2.4 mcg/day

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16
Q

vitamin B12 (cobalamin) sources

A

○ Found only in foods from animal sources

○ Synthetic form-fortified soy milk and some cereals

17
Q

vitamin B12 (cobalamin) deficiency

A

○ 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

18
Q

vitamin B12 (cobalamin) toxicity

A

no risk

19
Q

vitamin B12 (cobalamin) other facts

A
  • can be stored
  • requires intrinsic factor
  • degraded in microwave
20
Q

riboflavin function

A

• Serves as a coenzyme in energy metabolism

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

21
Q

riboflavin amount

A
  • Males: 1.3 mg/day

* Females: 1.1 mg/day

22
Q

riboflavin sources

A

○ Enriched grains
○ Dairy products
○ Liver
○ eggs

23
Q

riboflavin deficiency

A

○ Inflammations of membranes

		- Sore throat
		- Cracks and redness at corners of mouth (cheilosis)
		- Painful, smooth, purplish tongue (glossitis)
		- Skin lesions covered with greasy scales
24
Q

riboflavin toxicity

A

no risk

25
Q

riboflavin other facts

A

degraded by light

26
Q

thiamin function

A

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

27
Q

thiamin amount

A

§ 1.2 mg-males

§ 1.1 mg-females

28
Q

thiamin sources

A

○ Pork

○ Enriched grains

29
Q

thiamin deficiency

A

○ 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
30
Q

thiamin toxicity

A

no risk

31
Q

thiamin other facts

A

can be destroyed by prolonged heating

32
Q

niacin function

A

Two coenzyme forms-metabolic reactions

33
Q

niacin amount

A

○ RDA in niacin equivalents

○ Males: 16 mgNE, women: 14 mgNE

34
Q

niacin sources

A

○ Enriched grains

○ Protein

35
Q

niacin deficiency

A

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

36
Q

niacin toxicity

A

naturally occurring, no risk

37
Q

niacin other facts

A

can be made from an amino acid

Nutrition (9 decks)

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