Water Soluble Vitamins

Question 1

What is a main difference between fat soluble and water soluble vitamins ?

Answer 1

Water Soluble Vitamins readily dissolve in water and very little is stored in the body- the excess is secreted in urine and stool.

Question 2

The water soluble vitamins are comprised of the _________________

Answer 2

B complex and Vitamin C

Question 3

How many B vitamins are there ?

Answer 3

There are 8 B vitamins. Many of them are found in similar foods and one of their functions is to act as coenzymes in the metabolism of carbohydrates, protein and fats.

Question 4

What is bioavailability?

Answer 4

The amount of a vitamin that is absorbed and available to the body. Following digestion of food containing B vitamins, 50-90% is absorbed in the small intestine.

Question 5

Vitamin B-1 - what is it also known by and what are its functions

Answer 5

Thiamin is another name for Vitamin B-1. It acts as a coenzyme for the release of energy from carbohydrates., working with enzymes in glucose metabolism.

Question 6

What is beriberi?

Answer 6

Results from a deficiency of vitamin B-1, or Thiamin, which is not very commom. Symptoms include weakness, loss of appetite, irritability, poor arm and leg concentration, an enlarged heart and severe edema.
Good sources of vitamin B-1 include whole/enriched grains, legumes, milk, pork and organ meats, and orange juice.

Question 7

What is vitamin B-2 also known as ? What are its functions?

Answer 7

Vitamin B-2 is also known as Riboflavin and is needed during energy metabolism that requires oxygen and are necessary for certain vitamin and mineral metabolism. They also serve as antioxidants.

Question 8

What is ariboflavinosis?

Answer 8

This is a deficiency in vitamin B-2. The symptoms include glossitis, which is inflammation of the tongue and cheilosis, which are cracks around the mouth. Sun sensitivity and confusion are also symptoms.

Question 9

What are some good sources of vitamin B-2?

Answer 9

enriched grains, meat, eggs and milk products.

Question 10

What is vitamin B-3 also known as ? What are its functions? What are sources of vitamin B-3?

Answer 10

Niacin. functions as either nicotinic acid or nicotinamide. Almost all cells use the coenzyme for release of energy from carbohydrates, proteins and fats.
Our body can also make approximately 50% of the Niacin we need from the amino acidcalled tryptophan.
Meat, enriched breakfast cereals, poultry, fish, nuts, and peanuts are good sources

Question 11

What is a deficiency of vitamin B-3 called ?

Answer 11

Pellagra which means rough skin. The symptoms are known as the 4 D’s: dementia, diarrhea, dermatitis and eventually death. In developed countries a deficiency is rare except in alcoholics and those with a disorder of metabolism. A hallmark of excess niacin intake is flushing, related to an increased blood flow to the skin and headaches. In some cases, large doses of niacin can be useful in the treatment of high blood cholesterol levels but must be used under the supervision of a medical professional.

Question 12

What are the functions of Pantothenic acid?

Answer 12

It is a component of coenzyme A or CoA. It is important in fatty acid production and the release of energy from the energy yielding nutrients. It is found in a wide variety of foods and deficiency and toxicity are both rare.

Question 13

What are the functions of biotin ?

Answer 13

Aids in the production of glucose and fatty acids, DNA synthesis and amino acid metabolism. Food sources include cauliflower, liver, peanuts, cheese, and egg yolks. The egg white however contains a protein called avidin that prevents the absorption of biotin. Cooking breaks down this protein and allows absorption to occur. Theoretically a large intake of raw egg whites could lead to a biotin deficiency. For the majority of the population a deficiency and toxicity is rare

Question 14

Functions of vitamin B-6 coenzyme?

Answer 14

Also called pyridoxine. B-6 is needed for carbohydrate, protein and fat metabolism and plays a key role in protein and amino acid metabolism. Remember that amino acids are the building blocks of protein. B-6 removes the nitrogen group from certain amino acids allowing the cells to make nonessential amino acids. In addition it is important for the synthesis of white blood cells to support immune function, the synthesis of hemoglobin for red blood cells, and for neurotransmitter synthesis.

Question 15

Vitamin B-6 has a higher bioavailability from which sources ?

Answer 15

B-6 is found in both animal and plant sources, but has a higher bioavailability in animal sources.

Question 16

Effects of vitamin B-6 deficiency and overdose ?

Answer 16

Neurotransmitters allow nerve cells to communicate with each other; lack of B-6 interferes with this communication and can lead to convulsions. In addition a deficiency can decrease hemoglobin production, the oxygen carrying part of the red blood cell. The result is microcytic hypochromic anemia, small oxygen deficient red blood cells. Medically B-6 supplements have been used during the first trimester of pregnancy to treat nausea, but should only be taken under direction of a physician. Megadoses of B-6 from supplements can cause hand and foot numbness as well as irreversible nerve damage. Weight lifters have been known to suffer from toxic effects related to over dose of B-6 in the hopes of increasing their muscle mass.

Question 17

Functions of Folate vitamin …….

Answer 17

Folate can be found in different forms in food. Its function is to act as a coenzyme in DNA synthesis and cell division as well as metabolizing amino acids and homocysteine. A deficiency of folate can lead to a form of anemia called megaloblastic anemia or macrocytic anemia. This anemia is characterized by abnormally large red blood cells. Folate is needed for red blood cell synthesis. When deficient the red blood cells can grow but the normal process of cell division cannot occur due to lack of DNA. The cells, called megaloblasts, never mature and their ability to carry oxygen through the blood stream declines resulting in anemia.

Question 18

significance of adequate Folate intake in pregant women…..

Answer 18

In pregnant women a deficiency of folate can result in neural tube defects. During the first 6 weeks of the pregnancy, the spinal cord and the nerves at the lower end of the brain are developing. Lack of folate can lead to defects including anencephaly (lack of a brain) or spina bifida. In this case the spinal cord does not close completely and bulges through the back. The result could be paralysis, incontinence, learning disabilities and other health concerns. Studies have linked inadequate folate intake with the neural tube defects. To decrease their risk women of child bearing age should take 400 mcg/day of folate.

Question 19

What is folic acid?

Answer 19

A synthetic form of folate that is more readily absorbed than folate.

Question 20

Sources of folate and folic acid

Answer 20

Folic acid is added to ready to eat breakfast cereals and grains, and also naturally occurs as folate in green leafy vegetables, orange juice and legumes.

Question 21

Deficiency and Overconsumption risks of Folate …

Answer 21

In addition to pregnant moms, older adults with poor intakes and alcoholics are also at risk for deficiency. Symptoms of a deficiency manifest as depression, mental confusion, poor growth, diarrhea and altered nerve function. The upper limit for folate is 1000 micrograms per day, levels greater than this can result in toxicity but only from the synthetic form. The major concern is that overconsumption of folate can mask a vitamin B-12 deficiency.

Question 22

Vitamin B-12 functions

Answer 22

has a variety of functions - its main function is to converrt folate coenzymes to the active form needed for DNA synthesis. It is also important in homocysteine metabolism and in maintaining the myelin sheaths that insulate the neurons.

Question 23

Rather than inadequate intake, a deficiency of vitamin B-12 is caused by ____________.

Answer 23

poor absorption. The digestion of B-12 begins in the stomach with stomach acids. In the small intestine the B-12 binds to intrinsic factor for absorption. Intrinsic factor is a protein like compound produced in the stomach to increase B-12 absorption. As we age we become less efficient at absorbing this vitamin and the elderly can be at risk for a deficiency.

Question 24

Effects of vitamin B12 deficiency ?

Answer 24

n some individuals there is a defect in the absorption of B-12. A monthly injection, or a nasal spray of vitamin B-12 corrects this deficiency and improves absorption. If a deficiency occurs, two types of anemia can occur. Without adequate B-12 the conversion of folate coenzymes to the active form for DNA synthesis cannot occur. The result is megaloblastic or macrocytic anemia. The other is pernicious anemia. Pernicious means leading to death and is associated with nerve degeneration that can lead to paralysis and death. The red blood cells resemble those seen in a folate deficiency but are caused by poor absorption of vitamin B-12. Other symptoms include weakness, back pain and tingling in the fingers and toes. Nerve damage can occur slowly and the deficiency may take several years to diagnose. The damage that results is often permanent.

Question 25

Those at risk of vitamin B-12 deficiency?

Answer 25

he elderly can be at risk for a deficiency related to decreased production of stomach acid and reduced production of intrinsic factor thus decreasing the absorption. In addition to these individuals, vegans and infants of breastfeeding vegan women are also susceptible to a deficiency. Vegans who eat no animal products need to eat foods supplemented with vitamin B-12 as well as take supplements.

Question 26

Good food sources of vitamin B-12?

Answer 26

Good food sources of vitamin B-12 are animal products such as meat, organ meats, eggs and milk. It is also in fortified breakfast cereals.

Question 27

Vitamin C is also known as ? What are the four functions of vitamin C?

Answer 27

ascorbic acid which is absorbed in the small intestine and is found in all living tissue.
Collagen synthesis, antioxidant properties, iron absorption and immune function

Question 28

vitamin C and collagen synthesis…..

Answer 28

Collagen is a connective tissue protein found in bones, teeth tendons and blood vessels. It is also necessary for wound healing. A deficiency can decrease collagen synthesis resulting in scurvy. Symptoms include bleeding gums, weakness, pinpoint hemorrhages and poor wound healing. Prior to the 1800’s scurvy was a serious problem for sailors on long voyages. You may be familiar with the story of Dr. James Lind who discovered that consumption of citrus fruits by sailors on sea voyages could prevent scurvy from developing.

Question 29

Vitamin C and antioxidant activity……….

Answer 29

Vitamin C acts as a scavenger for free radicals and studies suggest it may be effective in preventing certain cancers. Iron absorption is improved when a food source high in iron is eaten with a good source of vitamin C.

Question 30

Vitamin C and immunity ?

Answer 30

Despite popular belief, large quantities of this vitamin does not prevent colds. It may however, reduce the symptoms. Good sources include citrus fruits, strawberries, potatoes, broccoli, ready to eat cereal and fortified drinks. In North America deficiencies are rare in healthy individuals who consume a variety of fruits and vegetables. Beware that high intakes of vitamin C in the form of supplements can actually decrease absorption and may cause diarrhea.