Chapter 7 Vitamins Flashcards
(175 cards)
1
Q
What are precursors/provitamins?
A
Transform chemically to one or more active vitamin forms
2
Q
What does a measure of vitamin in a food include?
A
Vitamin and the vitamin activity potential from its precursors
3
Q
What is Bioavailability?
A
The rate and the extent to which a nutrient is absorbed and used
4
Q
What is malnutrition?
A
Any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients
5
Q
Undernutrition?
A
Deficient in energy of nutrients
6
Q
Overnutrition?
A
Excess energy or nutrients
7
Q
Subclinical Deficiency?
A
A deficiency in the early stages, before the outward signs have appeared
8
Q
What are the fat-soluble vitamins? x4
A
A
D
E
K
9
Q
What are the general characteristics of fat-soluble vitamins? x5
A
-Absorbed into the lymph
-Require Bile for absorption
-Travel in blood in association with protein carriers
-Stored in tissues, Lier and Fatty Tissues
-May be toxic in excess
10
Q
What are the Water-Soluble Vitamins?
A
B vitamins
Vit C
11
Q
What are the 5 characteristics of Water-Soluble Vitamins?
A
-Absorbed directly into the bloodstream
-Travel feely in bloodstream
-Most are not stored to any great extent
-Excess excreted in urine
-Lower risk of toxicity than fat-soluble vitamins
12
Q
What vitamin can the body survive for weeks without consuming?
A
Fat Soluble
13
Q
What two fat-soluble vitamins cane easily reach toxic levels?
A
Vit A and D
14
Q
What foods are fat soluble?
A
Fats and Oils
15
Q
What are the 3 forms of active Vit A in the body?
A
Retinol
Retinal
Retinoic Acid
16
Q
What is the Vit A plant-derived precursor?
A
Beta-Carotene
17
Q
What are the 7 Roles of Vitamin A?
A
-Vision
-Gene Expression
-Maintenance of Body Linings and Skin
-Immunity
-Growth of Bones and the Body
-Normal Development of Cells
-Critical Importance to reproduction
18
Q
What is the vitamin-A containing pigment in eye?
A
Rhodopsin
19
Q
How is vit A used in the eye?
A
-Retina contains light-sensitive cells
-light bleaches rhodopsin
-rhodopsin breaks off Vit A, initiating impulse
-Vit A reunites with with pigment
20
Q
What occurs to eyesight if Vit A runs low in terms of Night Blindness?
A
-Lag occurs before the eye can see again after a flash of bright light
-Vit A and Pigment do not reunite as fast due to less Vit A
21
Q
What occurs to eyesight if Vit A runs low in terms of Keratin?
A
Keratin Accumulation of the cornea occurs.
-Leads to xerosis and xerophthalmia causing permanent blindness
22
Q
How does skin and body linings use Vit A? x2
A
-Needed by Epithelial Tissues
-Promotes Cell Differentiation
23
Q
How does vit A control gene expression?
A
Retinoic Acid activates or deactivates certain genes, thereby affecting protein production.
24
Q
How does Vit A contribute to immunity?
A
-Plays a role in regulation that produce immune system proteins
-Deficiency can lead to a spiral of malnutrition and infection
25
How does Vit A contribute to Growth?
Assists in growth of bone and teeth - needed in the dismantling step of old bone structure
26
What are the 4 things that may occurs with Vit A deficiency?
Cell differentiation and Maturation are impaired
-Failure of mucus-producing cells to produce mucus
-A subsequent increase in keratin-producing cells
-Tissues more vulnerable to infection
27
What is the best way to help prevent/ help Vit A deficiency?
Vit A Supplementation
28
What causes Vit A Toxicity?
Supplements or Fortified Foods
29
What are common results of Vit A Toxicity?
May Weaken Bones
Bone and Joint Pain
Abdominal Pain
Stunted Growth
Liver Damage
30
What are early symptoms of Vit A toxicity?
Loss of Appetite
Blurred Vision
Growth Failure in Children
Headache
Skin Itching
Irritability
31
What are long-term symptoms of Vit A Toxicity?
Bone Weaking and Hip Fracture
32
What are 3 Groups of People who are targeted for Vit A Toxicity?
-Pregnant Women (Use supplements)
-Children who mistake chewable vit pills for candy
-Adolescents who take large doses for acne (Accutane = Vit A but Vit A supplements do not help acne)
33
T or F Beta Carotene Causes Vit A Toxicity
False
Can turn yellow/orange due to deposition in subcutaneous fat
34
What is the most abundant of the carotenoid precursors
Beta-Carotene
35
How is Vit A Activity for Vit A precursors measured?
Retinol Activity Equivalents (RAE)
36
What is 12 mcgs of beta-carotene equilivant to?
1 Microgram (RAE)
37
Why are deep orange fruits and veggies and dark green veggies good for eyesight?
Rich in Beta-Carotene
(Doesn't improve vision if Vit A is adequate already)
38
Lack of foods rich in _____ increases the risk of macular degeneration?
Beta-Carotene
39
Elevated Beta-Carotene levels in food and blood _____ cancer list?
Reduce
40
T or F Beta-Carotene supplements show the same benefits than receiving it from food.
False, cancer benefit not seen
-Supplements associated with increased risk of cancer in smokers
41
What is a major dietary antioxidants?
Beta-Carotene
42
Where is Vit A Found?
Foods of animal origin
43
Where is Beta-Carotene found?
Plants
44
3 sources of good vitamin A in foods?
1)Liver and Fish Oil
2)Fortified Milk and Milk Products
3)Eggs
45
Is Vitamin D essential
No The body can make all it needs with the help of sunlight
-Although many borders on vit D insufficiency
46
What are the two roles of Vitamin D?
-Regulation of blood calcium and phosphorus levels and maintains bone integrity
-Functions as a hormone
47
How does vitamin D regulate calcium?
When more calcium is needed it raises blood calcium levels
-Promotes Ca absorption
-Promotes Ca retention by kidney
-Draws Ca from bone
48
What diseases does Vit D deficiency promote?
1)High BP
2)Cancer
3)T1D
4)heart Diseases
5)Rheumatoid Arthritis
6)Inflammatory Bowel Disease
7)Multiple Sclerosis
49
What is Rickets?
Vit D deficiency disease in children
-Abnormal Bone Growth
-Bowed Legs, Outward-Bowed Chest, Knobs on Ribs
50
What is the adult form of rickets?
Osteomalacia
51
Who is most susceptible to osteomalacia?
Women with
1)Low Ca Intake
2)Little Sun Exposure
3)Who go through repeated pregnancies and lactation periods
52
Too much Vit D is a danger to soft tissue? T or F
True, continued overdoses cause high blood Ca level, forcing Ca to be deposited in soft tissues
53
What is the most toxic of all vitamins in excess?
Vit D
54
How is Vit D made from sunlight?
UV exposure to a cholesterol compound in the skin transforms it into a vitamin D precursor which is absorbed in the blood
-The liver and kidneys convert precursor to active from of Vit D
55
Skin synthesis of Vit D can add to toxicity?
False
56
Sunscreen with SPF above ___ can prevent Vit D syntesis?
8 (including)
57
Health Canada for Vit D consumption?
Canadian over 50: 400 IU supplement/day
58
Why may recommendation for Vit D intake increase with age?
Less sunlight exposure, higher risk for osteoporisis
59
What are 6 sources of Vit D?
Sunlight
Small Amounts of butter, cream and fortified margarine
Fortified Milk
Egg Yolks, liver, fatty fish, and fish oil
-Only certain fortified plants exists
Mushrooms
60
No Osteroprosis recommendation? 19-50
400-1000 IU daily
61
No Osteroprosis recommendation? 50+
800-2000 IU daily
62
Osteoprosis high risk reccomendation?
800 IU-2000 IU regardless of age
63
What are the 4 tocopherol compounds in Vit E?
1)Alpha
2)Beta
3)Gamma
4)Delta
64
What tocopherol is the gold standard for Vitamin E activity?
Alpha-Tocopherol
65
How is Vit E important in preventing oxidative damage of cells?
Antioxidant
-Vit E is preferentially oxidized, thus preventing free radicals
66
How does oxidative damage occur/result?
Free Radicals
67
What are the 2 key spots important to Vit E antioxidant effect?
-Lungs: cells are exposed to high O2 concentrations
-Protects red and white blood cells
68
What are 3 roles of Vit E?
1)Antioxidant
2)Immunity
3)Nerve Development
69
T or F Vit E supplements always provide health benefits?
F: Unless deficient
70
How do infants have Vit E deficiency?
Born before the transfer of Vit E. from mother to infant
71
What is erythrocyte hemolysis?
Rupturing of red blood cells which results in Anemia when infants have vit E def.
72
What is the effect of Vit E deficiency in adults?
Nerve Damage
73
How can adults develop Vit E def. (who is susceptible)?
1)Associated with fat malabsorption diseases: Damage to liver, gallbladder or pancreas
2)Low intake with extremely-low-fat diet for years
3)People who rely solely on fat replacers rather than fat
4)Vit E is destroyed by food processing or eating
74
T or F Vit E toxicity can occur with natural food sources?
False NO TOXCITY
75
What Vitamin increases the effect of anticoagulant medications?
Vit E
76
How much of Vit E supplement may cause increased risk?
400IU
77
How is Vit E Destroyed?
Heat Processing
Oxidation
78
What foods have Vit E?
-Veggie Oils
-Avocados
-Wheat Germ
-Small amounts of emat, poultry, fish, eggs, milk,nuts,seeds
79
T or F animal fats have no vit E?
True
80
What are the two functions of Vit K?
1)Synthesis of blood clotting proteins
2)Synthesis of the normal form of bone proteins that bind minerals to bone
81
What are 5 Sources of Vit K?
1)Intestinal Bacteria
2)Leafy Green Vegetables -Dark Green Generally richest
3)Canola and Soybean Oil
4)Eggs and Milk contain small amounts
5)Liver is the only rich animal source
82
What Vit are newborns given and why?
Vit K
-Sterile GI-Tract
-Vit K-Producing Bacteria will establish themselves
83
T or F Vit K deficieny is unlikely in adults?
True
84
Who is at risk for Vit K Deficiency?
Newborns
Antibiotic Treatments
Fat Malabsorption
85
T or F there is no UL for Toxcity of Vit A
True
86
What may Vit K toxicity cause?
Jaundice and Bilirubin in brain
87
What is the most common cause of Vit K toxicity?
In infants and preggo women: Toxicity can result from over-supplementation with synthetic Vit K
88
What are the two water-soluble vitamins?
Vitamin C and B Vitamins
89
What are 3 characteristics of the Water-Soluble Vit?
-Cooking and washing with water leaches them out of food
-Easily Absorbed
-Excess readily excreted in Urine
90
General Advice for Meeting Needs of water soluble vit?
Choose foods daily that are rich in water-soluble vitamins, to achieve the recommended intakes regularly
91
T or F Water soluble vitamins occur from food?
False: occurs in large doses concentrated in some supplements
AKA Expensive Urine
92
What are the Vitamins for Athletes and why?
Water Soluble (Vit C and D),
93
Do athletes need water soluble vit supplements?
NO! athletes with appropriate diet generally don't need vitamin supplements
-Increased energy needs, therefore more food
94
Why was there a 50% chance of death for crew on ship 200 years ago?
Scurvy, no fruit and veggies
95
Who did the first experiment and cure for scurvy?
James Lind
96
What is scurvy?
Vitamin C (ascorbic acid) deficiency
97
What are the two roles of Vit C?
1)Maintenance of Connective Tissues
2)Antioxidant
98
How does Vit C maintain connective tissues?
Formation and Maintenance of Collagen
99
How is Vit C an antioxidant?
1)Protects substances found in foods and the body
2)Protects iron from oxidation promoting its absorption
3)Protects blood constituents from oxidation and helps protect Vit E and return it to its active form
4)Supplements are useful to treat a deficiency disease
100
What are Vit C deficiency symptoms
-Most scurvy symptoms are due to collagen breakdown
-Loose teeth, bleeding gums, pinpoint hemorrhages, anemia, tenderness to touch, weakness, swollen ankles and wrist, loss of appetite, growth cessation
101
Who is at risk for scurvy?
1)Elderly
2)Ppl with food insecurity
3)Ppl addicted to alc and drugs
4)Infants fed cow's milk who do not recieve breast milk or formula
102
How can scurvy be cured?
100 milligrams of Vit C per day for 5 days
-easily done with food
103
T of F: Vit C has been shown to prevent colds as it supports immune function.
False, not been shown to prevent colds but does support immune function
104
What is histamine?
Responsible for sneezing, runny or stuffy nose, swollen sinuses
105
How does Vit C may reduce cold duration?
Reduces histamine
(2 grams per day for 2 weeks)
-It is antioxidant or other activities may improve the body's immunity
106
Is there a placebo effect to the effects of Vit C on colds?
Yes, so not 100% true
(Placebo group reported having fewer colds)
107
T or F Vitamin C from food is safe?
True
108
What are the adverse effects of Vit C?
Digestive upsets
(Nauses, ab cramps, gas, diarrhea)
109
What groups of people may be negatively effected by large amounts of Vit C?
-Massive doses may interefere with medication to prevent blood clotting
-May be dangerous for people with an overload of iron
110
What is the RDA for Vit C for smokers?
RDA set high 35 mg higher for smokers
-Smoking introduces oxidants that deplete vitamin C
111
What are vitamin C food sources?
-Citrus fruits
-Dark Green Veggies
-Cabbage Type Veggies
-Strawberries
-Cantaloupe
-Lettuce
-Tomato
-Papaya
-Mangos
-Peppers
-Potatoes
112
How is Vit C in fruits and veggies destroyed?
Heat and Oxygen (therefore, best to each raw and quickly cooked)
113
What are the roles of the B Vit?
1)Apart of Coenzymes
2)Metabolism
114
What Vit B enzyme helps body make protein?
B6
115
What Vit B enzyme helps cells multiply
Folate and B12
116
Why is Vit B deficiency so detrimental?
Every cell is affected as cell renewal depends on energy and protein which depends of the B vitamins
-Digestive tract and blood are damaged
117
T or F in children full recovery may be impossible after a Vit B deficiency?
True: A thiamin deficiency during growth can cause permanent brain damage
118
T or F Vit B deficiency often shows up alone?
False often with other Vit B because people eat foods that contain mixtures of nutrients
119
What is the role of Thiamin?
1)Energy Metabolism
2)Nerve Processes and their responding tissues (muscle)
120
What is the deficiency of Thiamin?
Beriberi and Wernicke-Korsakoff Syndrome
121
What are Beriberi symptoms?
-Loss of sensation in hand and feet.
-Muscular Weakness
-Advancing Paralysis
-Abnormal Heart Action
122
What is the difference between wet and dry beriberi?
Wet = Edema / Dry = No Edema
123
What is Wernicke-Korsakoff Syndrome?
-Alc abuse with severe thiamin deficiency
-Alc displaces food in diet, impairs thiamin absorption and promotes thiamin excretion in urine
124
What are common symptoms of Wernicke-Korsakoff syndrome?
-Mental Confusion
-Disorientation
-Loss of Memory
-Jerky Eye Movement
-Staggering Gait
-Apathy
-Irritability
125
What is the treatment for Wernicke-Korsakoff syndrome?
Thiamin by iV or Orally
126
What are the sources of Thiamin?
-Widespread in healthy foods:
-Pork Products
-Sunflower Seeds
-Whole Grain Cerals
-Legumes
127
What is the role of Riboflavin?
Energy Metabolism of all Cells
128
Riboflavin deficiency often accompanies what other deficiency?
Thiamin (Treatment then is the same)
-Often goes undetected because the thiamine symptoms are more severe
129
What is a common disease associated with Riboflavin deficency?
Arbioflavinosis: Inflammation of membranes of the mouth, skin, eyes and GI tract membranes.
-Smooth, purplish red tongue
130
Who are most at risk for Riboflavin deficiency?
Children who lack milk products and meat
131
Sources of Riboflavin?
Widespread in Healthy Foods:
1)Milk and Dairy Products
2) Leafy Green Veggies
3) Whole-grain breads
4)Enriched/fortified grain products
5)Some meats and eggs
132
What is the role of Niacin?
Energy Metabolism
133
What is the deficiency associated with Niacin?
Pellagra (called the 4Ds)
134
What are the 4Ds of Pellagra?
Diarrhea, Dermatitis, Dementia and Death
135
Who is at risk for Pellagra?
Poorly nourished people living in poverty
(Those with alc addictions)
136
What are the sources of Niacin?
1)Tryptophan (can be converted)
2)Niacin in Diet (Niacin Equivilants NE)
3)Milk, eggs, meat, poultry, fish, whole grains, fortified and enriched grains, nuts and seeds
137
How many milligrams of tryptophan is 1 milligram of niacin?
60 milligrams
138
What occurs with Niacin toxcicty?
-Niacin Flush
-Injure live and blurred vision
139
What are the 2 roles of folate?
1)DNA synthesis
2)Part of coenzymes for new cell synthesis
140
What cells are most effected by a Folate Deficiency?
-Red and White Blood Cells
-Cells of GI tract
(Divide rapidly)
141
What are symptoms of Folate Deficiency?
1)Anemia
2)Diminished Immunity
3)Abnormal Digestive Function
4)Folate deficient diet may increase risk of CVD, colon and cervical cancers
142
What are Neural Tube Birth Defects (NTDs)?
Result from a Folate Deficiency
-Problems with the spinal cord, mental delay and severely diminished brain size or even death shortly after birth
-Most women eat too few fruits and veggies to supply folate
143
What Vitamin Deficiency does folate toxicity often mask?
B12
144
What are Dietary Folate Equivalent (DFE)?
Converts all forms of folate into units that are equivalent to the folate in food
145
T or F: Synthetic folate in enriched foods and supplement sis absorbed more readily than naturally occurring folate?
True
146
Folate in foods is given how much credit (in micrograms)?
Full credit
147
Fortified foods and supplements are given how much credit (in micrograms)?
Extra (1.7 more avaliable)
148
Sources of Folate?
-Leafy green vegetables
-Fresh-Uncooked veggies and fruits
-Egges
-OJ and Legumes
149
What is the RDA for folate in healthy adults?
400 mcg DFE/day
150
What is the RDA for folate in preggo women?
600 mcg DFE/day
151
What is the role of Vitamin B12?
1)Close relationship with folate
(activated by each other)
2)Maintenance of the sheaths that surround and protect nerve fibres
152
What occurs with B12 deficiency?
-Damage of Nerve Sheaths
-Creeping Paralysis
-General malfunctioning of nerves and muscles
-Failure of folate to make red blood cells
153
What other vitamin should be given if there if folate deficiency?
Vit B12 incase of B12 deficiency
154
T or F: B12 deficiency same as anemia as folate?
True but folate will clear anemia while B12 deficiency will continue
155
Who is at risk for B12 DEFICIENCY?
-Elderly
-Atrophic Gastritis
-Vegans
156
How is VB12 absorbed?
Requires Intrinsic Factors
-Compound Made by Stomach
-Stomach acid liberates B12: an intrinsic factor that binds to Vitamin B12
-The complex is then absorbed from the small intestine into the blood
157
What is pernicious anemia?
A vit B12 deficiency disease is caused by a lack of intrinsic factors and is characterized by large immature red blood cells.
Treated by B12 injections
158
What are the sources of Vit B12?
-Animal sources are the only sig source
-Bioactivity greatest in milk and fish
-Fortified Plant foods
159
What are the 9 roles of Vit B6?
1)100+ Rxn in tissues
2)Assists in conversion of one AA to another needed AA-Protein Synthesis
3)Conversion of tryptophan to Niacin
4)Neurotransmitter Synthesis: Conversion of tryptophan to Serotonin
5)Hemoglobin Synthesis
6)Assists in the release of stored glucose from glycogen, contributing to the regulation of blood glucose
7)Immune function
8)Steroid Hormonal Activity
9)Fetal brain and Nervous system development
160
What are possible symptoms of Vit B6?
-Weakness
-Psychological Depression
-Confusion
-Irritability
-Insomnia
-Anemia
-Greasy Dermatitis
-Convulsions
-Weakened Immune System
161
Low intakes of which vitamin may be related to increased risk of heat disease?
B6
162
Are Vitamin B6 Supplements a good idea?
Provides Wayy more than the body needs
-Stick with food
163
Where is Vit B6 Stored?
Muscle Tissues (unlike other water-soluble vit)
164
What is the need for vit B6 based on?
Due to its roles in protein metabolism, need is proportional to protein intake
165
What are the sources of Vit B6?
1)Protein rich-foods: meat, fish, poultry
2)Legumes and Peanut Butter
3)Potatoes, leafy green vegetables, some fruit
166
What disease is Homocysteine associated with?
elevated homocysteine indicates CVD risk
167
When deficiencies are associated with increased homocysteine levels?
B vitamins
Folate
B12
B6
-Supplements drop homocysteine levels
168
What is the role of Biotin?
1)Energy Metabolism
2)Cofactor for several enzymes in the metabolism of carbs, fat protein
169
What deficiency may occur from consuming large amounts of raw egg whites?
Biotin (cooking eggs denatures protein that binds to biotin keeping it in system)
170
Sources of Biotin?
Widespread in Foods
171
What is the role of Pantothenic Acid?
1)Energy Metabolism
2)Coenzyme that plays a role in the release of energy from the energy nutrients
3)Plays a role in 100+ steps concerned with synthesis of lipids, neurotransmitters, steroid hormones and hemoglobin
172
What percentage of Canadians take vitamin supplements?
46%
173
What is the debate for vitamin and mineral supplements?
For: People might benefit from a multiple vitamin supplement taken everyday or two
Against: Potential risk outweigh unproven effects: only should be taken when there is a risk of deficiency
174
Who may need to take supplements?
1)Ppl with nutrient deficiencies
2)Habitual Dieters
3)Vegans/ Atrophic Gastritis
4)Lactose intolerance or Milk Energy
5) People certain ages of live (preggo, elderly, infants)
6)Injuries and infections impairing intake or excretion/metabolism
7)People taking medication interfering with absorption
175
