Chapter 7 Vitamins

Question 1

What are the role of vitamins?

Answer 1

Make nutrients more digestible and useable. Act as coenzymes

Question 2

What are the classes of vitamins?

Answer 2

Fat and water soluble

Question 3

How are fat Soluble Vitamins absorbed?

Answer 3

Lymph/blood

Question 4

What are the fat Soluble Vitamins

Answer 4

A,D,E,K

Question 5

Where are fat Soluble vitamins stored and are they needed daily?

Answer 5

They are stored in the body so they aren’t needed daily.

Question 6

List the water Soluble Vitamins

Answer 6

Vit B12
Vit B6
Biotin
Vit C
Folate
Niacin
Pantothenic Acid
Riboflavin
Thiamin

Question 7

Are water soluble vitamins needed daily

Answer 7

Yes

Question 8

What are the food sources of fat soluble vitamins?

Answer 8

Fats and oils of food

Question 9

How are vitamins stored?

Answer 9

In the liver and fatty tissue

Question 10

Vitamin A

Answer 10

Fat Soluble

Precursor: Beta Carotene

Food sources: Animal for more active form
Liver, fish oil, fortified products
Plant for precursor chemical
Dark greens and orange color foods
Deficiency: 3-10 mill children
Blindness
Poor immune system
Toxicity: nausea vomiting, joint pain, birth defects
DRI is based on body weight

Question 11

Vitamin D

Answer 11

Fat Soluble

Helps regulate calcium and phosphorus in the bone
Body can synthesize what it needs from the sun (10 min)
Deficiency: (dangers cancers, high bp, cardiovascular disease) Rickets (prevented by milk) osteomalacia (vit D, and cal)
Toxicity: collects in soft tissue
High calcium levels in the blood
Nausea
High heart beat
Food sources: high fat fish, enriched cereal, sunlight

Question 12

Vitamin E

Answer 12

Fat Soluble

Anti oxidation against cell damage

Deficiency is rare- symptoms associated with other fat diseases
Toxicity- dietary intake vs supplemental intake (more thinning of the blood)
Sources: mayo, safflower oil, canola oil, wheat germ, sunflower seeds

Question 13

Vitamin K

Answer 13

Fat Soluble

Roles in bone proteins and blood clotting
Deficiency: blood won’t clog and bone can’t bind
Toxicity: rare. Jaundice from RBC breakdown
Sources: green leafy veggies and oils

Question 14

Water soluble vitamins

Answer 14

Dissolve in water

Absorb into tissues easily

Question 15

Vitamin C

Answer 15

Water soluble
Roles in connective tissues (collagen) for bones, teeth
Deficiency symptoms: Break down of collagen (skurvy)
Toxicity: safe doses 10-2000
Recommended for smokers in need of antioxidants, burns, fever, toxic metals.

Food sources: fruits and veggies

Question 16

The B Vitamins

Answer 16

Water soluble
Roles in metabolism (help the body use the energy yielding nutrients for energy
Cell multiplication
Deficiency: every cell is affected.
Symptoms: Exhaustion, depression, skin issues
Rarely isolated deficiencies

Question 17

Thiamin

Answer 17

Water soluble

Energy metabolism of all cells, attaches to nerve cell membranes
Deficiency: Beriberi-polished rice
Alcohol abuse: Wenicke-Korsakoff
DRI Men>Women
Food sources: Anything enriched, pork chops, sunflower seeds, green peas, baked potato, black beans. Basically, easily met with variety of nutritious foods.

Question 18

Riboflavin

Answer 18

Water soluble
Role in energy metabolism of all cells
Deficiencies: Masked by thiamin deficiencies. Ex: Hypersensitivity to light, cracks on mouth

Food sources: Milk, yogurt, beef liver, cottage cheese, pork chop, mushrooms, spinach

Question 19

Niacin

Answer 19

Water soluble
Participates in energy metabolism
Deficiency: Pelegrín
Toxicity: Niacin flush, lipids (Decreased triglycerides and increased HDL)
Good sources: Chicken Breast, Tuna, pork chop, enriched cereals, baked potato, mushrooms

Question 20

Folate

Answer 20

Water soluble
Helps synthesize DNA
Deficiency: Causes-Consumption or illness
Outcomes- Cell division
Anemia, diminished immunity, abnormal digestive function
Birth defects: Neural tube defects such as Spina Bifida
Food sources: Leafy green, beef liver, lentils, pinto beans, spinach, asparagus, enriched cereals, avocado, beets

Question 21

Vitamin B12

Answer 21

Water soluble
Closely related to folate and dependent for activations. Helps maintain sheaths around nerve fibers
Deficiency: Maybe made by folic acid intake
Pernicious anemia: B12 injections to cure
Food sources:
Animal Origin
Chicken liver, sardines, sirloin steak, tuna, cottage cheese, Swiss cheese, pork roast

Question 22

Vitamin B6

Answer 22

Water soluble
Converts essential to non essential amino acids

Deficiency: Weakness, depression, confusion
Toxicity: Large amount via supplements over time
Food sources: Beef liver, baked potato, banana, chicken breast, sweet potato, spinach