Vitamins

Question 0

True or false?

we obtain our energy [calories] from vitamins.

Answer 0

False, from macronutrients

Question 1

List the two groups of substances classified as micronutrients.

Answer 1

Vitamins and minerals

Question 2

What is the principal function of vitamins?

Answer 2

They help to convert macronutrients [carbs, proteins, fats] into more available and metabolically useful forms.
They are a coenzyme [in collaboration with enzymes].

Question 3

“Vitamins themselves are not part of our body tissues; they are not building blocks but helpers in XXX. We cannot live on vitamins but need XXX that provides energy and helps form the actual tissues in our body. In fact, we need XXX and certain XXX to best absorb any vitamin supplements we take.”

Answer 3

Metabolism, food, food, minerals

Question 4

Explain why vitamins are essential in human nutrition.

Answer 4

They are essential for growth, vitality, health, and are helpful indigestion, elimination, and resistance to disease.

Question 5

What can vitamin depletions or deficiencies lead to?

Answer 5

Specific nutritional disorders and general health problems [diseases], for example vitamins C deficiency can cause scurvy

Question 6

Water-soluble vitamins:

• C and many B vitamins.
• Damaged by: exposure to air, heat, light, long storage.
• Abundant in plant foods.
• Not stored well and body.
• Act as coenzymes.

Answer 6

Fat-soluble vitamins:
*A, D, E, & K vitamins
(E = antioxidant)
*Occurring in the Olympic component of the plants and animal foods.
*Stored in body tissue, therefore toxic levels can occur, especially in A, D, & K vitamins.

Question 7

Explain how RDAs [recommended dietary allowances] became DRIs [dietary reference intakes], and why:

Answer 7

Due to criticism, because RDAs failed to include personal individual differences, disease prevention, and address optimal nourishment. They were supposed to be guidelines for healthy people.

Question 8

List the three new categories of recommendations that included with the RDAs in the DRIs, and explain their meeting.

Answer 8

[AI] adequate intake: has very little scientific background, should only be used hesitantly when setting nutrition goals.

[EAR] estimated average requirement: more scientific than AIs, meets roughly half the people’s nutritional needs.

[UL] tolerable upper intake: the maximum amount of nutrients a person should consume/intake without increasing the risk of health problems.

Question 9

True or false?

Vitamins made chemically and the laboratory rather than extracted from foods are called chelated.

Answer 9

False, they are called synthetic.

Question 10

True or false?

The objective of orthomolecular medicine is to achieve a balanced metabolism by having the appropriate nutrients in the appropriate location at the appropriate time.

Answer 10

False, they treat medical problems.

Question 11

List 4 circumstances where vitamin supplementation may be beneficial to health.

Answer 11

Stress, illness [especially during recovery], after or before surgery and injury, people on diets, during life transitions (example: from child to teen)

Question 12

Explain how sugar is a nutrient-depleting substance.

Answer 12

It does not have any nutrients itself, therefore will deplete existing storages.

Question 13

List some of the special suggestions the author recommends when supplementing the diet with vitamins and minerals. (4)

Answer 13

• They should be beautiful as food. Supplements; take with food [after meals].
• Don’t take big time released pills.
• Easy-to-absorb and powdered formulas are best.
• You may benefit from taking supplements separately (morning/evening).

Question 14

“Establishing a proper individual nutritional supplement program is a fine art. If we focus on a particular nutrient and take higher amounts of it, we may become XXX in other nutrients that have a similar process of absorption into the blood”

Answer 14

Deficient

Question 15

Explain what is meant by provitamin.

Answer 15

[Group of] substances that are all from the same “family” and can be converted into a vitamin.

Question 16

Vitamin A is absorbed primarily from the XXX.

Answer 16

Small intestine.

Question 17

Which of the following functions are not a common function of vitamin A and beta-carotene?

1. Help night blindness
2. Stimulates the body’s defense against disease
3. Help epithelial tissues
4. Necessary for the development of the nervous system

Answer 17

4

Question 18

Explain how beta-carotene intake can be helpful in lowering lung cancer risks.

Answer 18

It aids in cell integrity of skin and mucous membrane linings. It also supports proper cell differentiation.

Question 19

“The XXX function of vitamin A helps to protect the body XXX from the irritating effect of stress, smoke, and XXX, and chemical exposure.”

Answer 19

Antioxidant
Tissue
Pollution

Question 20

Explain why a number of toxicity symptoms and difficulties may occur when we take too much vitamin A.

Answer 20

Because it is stored in the body and is not readily excreted, toxicity may occur from mildly increased dosages.

Question 21

“The only problem that may arise from high amounts of beta-carotene, as can occur with a high intake of yellow or orange fruits and vegetables and the leafy greens, is an XX-XX discoloring of the XXX.

Answer 21

Orange-yellow

Skin

Question 22

“Vitamin D is also known as the XXX vitamin because it is actually manufactured in the human XXX went in contact with the ultraviolet light in the sun’s rays.”

Answer 22

Sunshine

Skin

Question 23

What are the functions of vitamin a? (6)

Answer 23

Eyesight, growth and tissue healing, healthy skin, anti-oxidation, lowering cancer risk and supporting immune function, regulating genetic processes.

Question 24

List the uses of vitamin A supplementation. (6) -Vitamin A a works better when there are sufficient body levels of zinc and an adequate intake of protein.

Answer 24

Infections, eye problems, skin problems, cancer prevention, pollution protection, and other uses (e.g. asthma, ulcers, premenstrual syndrome,…)

Question 25

Large amounts of vitamin D are not toxic. True or false?

Answer 25

False

Question 26

Describe the primal function of vitamin D.

Answer 26

It helps to metabolize calcium which is used in bones, teeth, gums, and more. It aids in the normal calcification of the bones in the body as well as influencing the bodies use of the mineral phosphorus (calcium and phosphorus make up our bones together with other minerals)

Question 27

Explain the reasons why vitamin D is, functionally, more like a hormone than a vitamin.

Answer 27

It is produced and one part of the body [the skin] and released into the blood to affect other tissues [the bones]. There is a feedback system with the parathyroid to produce active vitamin D3 when the body needs it, and this vitamin is closely related structurally to the hormones estrogen and cortisone.

Question 28

List some of the symptoms of vitamin D toxicity. (7)

Answer 28

From mild symptoms like nausea, weakness, excessive thirst, diarrhea, and headaches to symptoms like increased levels of calcium and phosphorus and blood and urine, and abnormal calcification issues.

Question 29

Explain why nearsightedness and loss of hearing they develop from vitamin D deficiency.

Answer 29

Because of the vitamins influence on the eye muscles and from loss of calcium in the ear bones.