Week 5/6 - Vitamins & Minerals Flashcards
what is an estimated average requirement (EAR)
level for a nutrient which will meet the needs of 50% of the population
what is an adequate intake (AI)?
established when evidence is insufficient to develop an RDA and is based on observed mean nutrient intake by a group of
apparently healthy people that are assumed to be adequate
what are five functions of vitamins?
- facilitate energy production
- support muscle contraction
- build structure like bone, cartilage, and muscle
- protect cells from damage
- red blood cell function
what does vitamin c do?
- protects - immune system, vessel walls, skin and gums
- antioxidant - donate an electron without becoming reactive
- builds collagen, cartilage, and bone
- assists with iron absorption
what is the RDA for vitamin C?
75 mg for women
90 mg for men
how much more vitamin C should nicotine smokers ingest?
~35 mg more
how much vitamin C can someone ingest in a day before feeling side effects?
> 1000mg
what are the functions of vitamin B12?
- necessary for formation of red blood cells
- neurological function
- DNA synthesis
what is the RDA for vitamin B12?
2.4mcg
if someone to supplement B12 how much should they take in per day?
500mcg
what are the consequences of B12 deficiency
megaloblastic anemia, nerve damage
what are the four fat soluble vitamins?
A D E K
functions of vitamin D?
- bone strength
- cell growth
- muscle function
- immune health
- helps prevent CVD, colorectal cancer, diabetes, depression, cognitive decline
what age demographic in Canada has the lowest rates of sufficient vitamin D levels?
20-39 year olds
what is the RDA for vitamin D
600 IU
what happens with vitamin D toxicity?
hypercalcemia, hypercalciuria, kidney stones, soft tissue calcification
what two types of vitamin A are found in the body
retinol and carotenoids?
where does retinol come from?
animal products
functions of vitamin A
- helps form healthy teeth, bones, soft tissue,
skeletal tissue, mucous membranes, and skin - promotes good vision
where do carotenoids come from?
plants and vegetables
what happens with vitamin A deficiency?
dry eyes, infection risk increases, poor night vision
what happens with vitamin A toxicity?
dry skin, cracks at the corner of the mouth, gingivitis, muscle and joint pain, fatigue, depression, abnormal liver tests
what are the functions of vitamin E?
prevents oxidative damage to the fats in cell membranes, immune function, metabolic processes, vessel dilation, platelet adhesion
what is the RDA for vitamin E?
15mg
