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BPK 110 > 9.3 Water-Soluble Vitamins > Flashcards

9.3 Water-Soluble Vitamins Flashcards

(46 cards)

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1
Q

What are all the water soluble vitamins?

A

B vitamins and vitamin C

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2
Q

How many B vitamins exist in total?

A

8

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3
Q

In addition to fortified foods, B vitamins can be found naturally in _____ and _______

A

plants, animals

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4
Q

B vitamins are involved as _________ for cellular respiration

A

coenzymes

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5
Q

Vitamins as a whole do not provide ______

A

energy

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6
Q

What do antioxidants do?

A

Decrease the rate of oxidation happening in the body

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7
Q

What is oxidation?

A

A loss of electrons

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8
Q

How does oxidation affect the body?

A

Molecules form in the body called free radicals. They are unpaired electrons

Free radicals can then steal an electron from somewhere such as DNA. This oxidizes the DNA and turns the free radical into a neutralized free radical. This compromises the DNA

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9
Q

How do antioxidants prevent oxidation from damaging the body?

A

Antioxidants have extra electrons to donate to free radicals so they don’t steal it from somewhere else.

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10
Q

What is Vitamin B1: Thiamine used for?

A

Plays a roles in muscular contraction, nerve conduction and is required for ATP synthesis

Part of the coenzyme thiamine pyrophosphate, required for CAC

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11
Q

What are the effects of Vitamin B1: Thiamine toxicity?

A

No known toxicity

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12
Q

What are the effects of Vitamin B1: Thiamine deficiency and what causes it?

A

Typically associated with alcoholism in developed world, and malnutrition in developing world

Can promote neuronal death

Can lead to Wernicke/Korsakoff syndrome:
short-term memory loss, confusion, disorientation and changes in eye movements

Beri Beri: Wet - Negatively impacts the cardiovascular system and can lead to heart failure. Dry - Negatively impacts the nervous and muscular systems, potentially leading to muscle paralysis

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13
Q

What are sources of Vitamin B1: Thiamine?

A

Nuts, seeds, eggs, milk, poultry and fortified cereals

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14
Q

What is Vitamin B2: Riboflavin used for?

A

Helps form two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD)

FAD = electron transporter required for electron transport chain

Conversion of the amino acid tryptophan to niacin

Maintaining appropriate levels of homocysteine

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15
Q

What are the effects of Vitamin B2: Riboflavin toxicity?

A

No known toxicity

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16
Q

What are the effects of Vitamin B2: Riboflavin deficiency and what causes it?

A

More common in vegetarians
Hormonal abnormalities may promote it

Can lead to ariboflavinosis: skin disorders, swelling in the mouth and throat, dry and cracked lips, red eyes and hair loss

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17
Q

What is Vitamin B3: Niacin used for?

A

Forms the coenzyme nicotinamide adenine dinucleotide (NAD), an electron transporter required for electron transport chain

NAD is required by more than 400 enzymes

High doses (>2000 mg) have been shown to reduce triglycerides, VLDL, LDL and increase HDL, but no links to reduced CVD

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18
Q

What are the effects of Vitamin B3: Niacin toxicity?

A

Niacin flush: Flushing, itching, burning of skin

May also lead to low blood pressure, fatigue, insulin resistance

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19
Q

What are the effects of Vitamin B3: Niacin deficiency and what causes it?

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A

Causes pellagra: dermatitis, diarrhea, dementia, death

Pellagra plagued the Southern US in the early 1900s before its cause was known.
Southern diet was high in corn, wheat and rice = low in niacin

20
Q

What are sources of Vitamin B2: Riboflavin?

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A

Egg yolks, organ meats, fortified breakfast cereals, oats, milk, salmon, tuna, soybeans and almonds

21
Q

What are sources of Vitamin B3: Niacin?

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A

Chicken, beef and fish are high in niacin

22
Q

What is Vitamin B5: Pantothenic Acid used for?

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A

Helps form coenzyme A which is required for acetyl CoA

23
Q

What are the effects of Vitamin B5: Pantothenic Acid toxicity?

24
Q

What are the effects of Vitamin B5: Pantothenic Acid deficiency and what causes it?

25
What are sources of Vitamin B5: Pantothenic Acid?
Everywhere
26
What is Vitamin B6: Pyridoxine used for?
generic name for six vitamers Act as coenzymes in more than 100 reactions help form the neurotransmitters serotonin and norepinephrine helps lower homocysteine levels by converting it to cysteine Supplementation used for improving cognitive functions, reducing CVD risk, reducing PMS symptoms, and reducing pregnancy symptoms, but no firm link yet
27
What are the effects of Vitamin B6: Pyridoxine toxicity?
rare; typically due to over-supplementation (>1000 mg/d) Can promote loss of control over body movements
28
What are the effects of Vitamin B6: Pyridoxine deficiency and what causes it?
rare, typically in combination with other B vitamin deficiencies lead to microcytic anemia, where blood cells are small and cant carry oxygen well. Leads to fatigue and lethargy
29
What are sources of Vitamin B6: Pyridoxine ?
Chickpeas are the best plant sources of vitamin B6, while beef liver, tuna, salmon and chicken are excellent animal sources
30
What is Vitamin B7: Biotin used for?
Generic name for five vitamers that function as coenzymes - Involved in energy metabolism, cell-signalling, DNA structure/function Sold to improve hair, nail, skin health, but no hard link
31
What are the effects of Vitamin B7: Biotin toxicity?
Rare, But over-supplementation can compromise laboratory test results
32
What are the effects of Vitamin B7: Biotin deficiency and what causes it?
Rare May occur with a genetic disorder called biotinidase deficiency: Hair loss, red eyes, rashes Can progress to seizures, depression, muscle disorders
33
What are sources of Vitamin B7: Biotin?
Biotin is abundant in many foods. One | serving of beef liver affords 100% of the RDA
34
What is Vitamin B9: Folate/Folic Acid used for?
Folate = basic form (food), Folic acid = acids form (supplements) Coenzyme in DNA/RNA synthesis, amino acids metabolism Also involved in conversion of homocysteine to methionine
35
What are the effects of Vitamin B9: Folate/Folic Acid toxicity?
Rare, But may promote nausea, bloating, decreased appetite and difficulty sleeping Can also mask a vitamin B12 deficiency, since it can prevent megaloblastic anemia
36
What are the effects of Vitamin B9: Folate/Folic Acid deficiency and what causes it?
Deficiency during pregnancy can lead to neural tube defects - Can cause birth defects such as spina bifida and anencephaly Can lead to megaloblastic anemia - Red blood cells are immature, large, misshapen and unable to properly carry oxygen. Symptoms include tiredness, weakness and heart irregularities Maybe also autism
37
What are sources of Vitamin B9: Folate/Folic Acid?
Beef liver is in the most concentrated source of folate, with one serving providing more than half of the RDA. Spinach, legumes, asparagus, Brussels sprouts and avocados are also high in folate
38
What is Vitamin B12: Cobalamin used for?
Vitamin B12 vitamers are collectively known as cobalamins Required for DNA synthesis, red blood cell formation, brain function Also acts as coenzyme for conversion of homocysteine to methionine Has also been studied for reduction in dementia risk – evidence is currently lacking to support supplementation
39
What are the effects of Vitamin B12: Cobalamin toxicity?
rare; However, can interact with certain medications
40
What are the effects of Vitamin B12: Cobalamin deficiency and what causes it?
Deficiency can lead to megaloblastic anemia Can also promote balance issues, depression, poor memory, confusions
41
What are sources of Vitamin B12: Cobalamin ?
Found only in animal products, With exception of nutritional yeast
42
What can affect Vitamin B12: Cobalamin absorption?
Stomach conditions such as atrophic gastritis can compromise the release of intrinsic factors, which is needed for B12 absorption
43
What is Vitamin C: Ascorbic Acid used for?
Critical for collagen formation Also involved in protein metabolism, iron absorption Supports proper function of the immune system and might lower risk of getting colds before they occur Chronic disease prevention for cancer and CVD potentially, but supplementing does not do this.
44
What are the effects of Vitamin C: Ascorbic Acid toxicity?
rare; >2000 mg/d can promote gastrointestinal symptoms
45
What are the effects of Vitamin C: Ascorbic Acid deficiency and what causes it?
rare; Can lead to scurvy | Characterized by bleeding gums, fatigue, poor collagen formation
46
What are sources of Vitamin C: Ascorbic Acid ?
Abundant in fruits and vegetables, especially oranges and red peppers

BPK 110 (58 decks)

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