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Nutrition > Vitamins > Flashcards

Vitamins Flashcards

1
Q

what is recommended vitamin A?

A

600-900ug/day

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2
Q

sources of vitamin A?

A

eggs, meat, dairy, leafy green vegetables

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3
Q

deficiencies and deficiency preventions for vitamin A?

A

night blindness and Bitot’s spots
ulceration
abnormal cell differentiation

dietary diversity and supplementation
breastfeeding infants

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4
Q

what form does vitamin A come in?

A

pro vitamin A (beta carotene)

non-pro vitamin A (lutein)

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5
Q

how does vision work?

A

photoisomerisation of 11-cod retinal to all-trans retinal
activation of protein (rhodopsin or iodopsin)
change in membrane potential of photoreceptor cell
transmitted as signal to optic nerve

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6
Q

other uses of vitamin A?

A

retinoic acid helps cellular differentiation

immunity - ‘anti-infection vitamin’

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7
Q

what is recommended vitamin D?

A

10ug/day

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8
Q

what are sources of vitamin d?

A

oily fish, eggs, red meat
fortified margarine and milk
sunlight activated

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9
Q

deficiencies and deficiency prevention for vitamin D?

A

rickets - reduced calcification of growing ends of bones leading to bow legs and knock knees
osteomalacia - reduced bone density

5-30 minutes midday exposure to sunlight at least twice a week
distance to the equator, time of day, season

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10
Q

issues with vitamin D?

A

can poison infants - high calcium leads to contraction of the blood vessels and high blood pressure
high sun exposure can cause skin cancer

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11
Q

forms of vitamin D?

A

D3 - UVB irradiation in the skin

D2 - irradiating ergosterol with UV light

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12
Q

what is recommended vitamin E?

A

20ug/day

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13
Q

sources of vitamin E?

A

corn, nuts, leafy vegetables

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14
Q

what is vitamin E used for?

A

anti-oxidant (prevents formation of free radicals)

modulates gene expression

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16
Q

what is recommended vitamin K intake?

A

65-80ug/day

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17
Q

sources of vitamin K?

A

K1 - leafy vegetables, green tea, cheese

K2 - synthesised by bacteria

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18
Q

uses of vitamin K?

A

synthesis of Gla
essential for coagulation
Gla permits binding of clotting proteins to lipid membranes

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19
Q

why do babies need vitamin K injections?

A

K is poorly transported across the placenta
human milk is low in K
injection is given to prevent hemorrhagic diseases

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20
Q

what is recommended vitamin B1?

A

1mg/day

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21
Q

sources of B1?

A

whole grains, meat, fish

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22
Q

deficiencies associated with B1?

A

wet beriberi - pyruvate and lactate accumulation, vasodilation

dry beriberi - nerves affected, loose sensation in the feet

loss of appetite and oedema

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23
Q

what is recommended vitamin B2?

A

1.3mg/day

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24
Q

sources of B2?

A

milk, eggs, fortified breakfast cereals

25
Q

deficiencies associated with B2?

A

resistance to malaria

affects lipid metabolism

26
Q

what is recommended vitamin B3?

A

14mg/day for women

16mg/day for men

27
Q

sources of B3?

A

meat, poultry, fish

28
Q

which vitamins are used for fatty acid metabolism?

A

riboflavin, niacin, biotin, pantothenic acid

29
Q

which vitamins are used for fatty acid oxidation?

A

riboflavin, pantothenic acid

30
Q

which vitamins are used for elongation of fatty acid chains?

A

biotin

31
Q

deficiencies associated with vitamin E?

A

creation of free radicals (atoms with unpaired electrons that are unstable - cause damage to components of the cell e.g. DNA, enzymes, proteins)

32
Q

what is recommended folic acid?

A

400mg/day

600mg/day pregnant women

33
Q

sources of folic acid?

A

leafy green vegetables, peanuts, eggs

34
Q

deficiencies associated with folic acid?

A

reduced ability of cells to divide

babies need lots in the womb - development of CNS

35
Q

what else does folic acid do?

A

interacts with B12

masks any B12 deficiency symptoms without correcting them

36
Q

what is recommended B12?

A

2.5mg/day

37
Q

sources of B12?

A

milk, shellfish, yoghurt

38
Q

deficiencies associated with B12?

A

vegans are at risk

pernicious anaemia - release of immature red blood cells into the blood stream

39
Q

what is recommended vitamin C?

A

40mg/day

40
Q

sources of vitamin C?

A

potatoes, citrus fruits

41
Q

deficiencies associated with vitamin C?

A

scurvy - affects wound healing and bone mineralisation

42
Q

what is recommended calcium?

A

700mg/day

43
Q

sources of calcium?

A

dairy, soy, nuts

44
Q

deficiencies associated with calcium?

A

rickets
osteomalacia
risk of fractures

45
Q

risk factors linked to calcium levels

A

smoking and excess alcohol
old age
physical activity and stress
female athletic triad - anorexia, amenorrhea, osteoporosis

46
Q

what is calcium used for?

A 
bone and teeth growth
muscle contractions (hypocalcemia - seizures)

calcitriol improves absorption, as does lactate
phosphorous increases calcium secretion into the gut

47
Q

what is recommended phosphorous?

A

700mg/day

48
Q

sources of phosphorous?

A

most absorption from inorganic foods, some from organic

49
Q

what is recommended for magnesium?

A

300mg/day for men, 270mg/day for women

50
Q

sources of magnesium?

A

green vegetables, cereals and legumes

51
Q

what is recommended iron?

A

9mg/day for men

14mg/day for women

52
Q

sources of iron?

A

animal - 40% haem, 60% non-haem

plant - 100% non-haem

53
Q

what is done with excess iron?

A

free radical formation
small amounts lost from the skin, urine
menstruation

54
Q

deficiencies associated with iron?

A

cognitive function impaired

55
Q

what is recommended zinc?

A

12mg/day for men

8mg/day

56
Q

sources of zinc?

A

red meat, oysters, cheese

Nutrition (7 decks)

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