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Nutrition 101 ACHS > Chapter 8 Vitamins > Flashcards

Chapter 8 Vitamins Flashcards

(47 cards)

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1
Q

Vitamins

Two Classes-

A

Fat-soluble- A,D,E,K need fat to be absorbed

Water-soluble- B vitamins, C

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2
Q

B vitamins

A

thaimin, rinoflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate, B-12

B-12 & B-6- stored in liver, not easily excreted in urine- water soluble but can accumulate to toxic levels

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3
Q

Two qualifications to be a vitamin

A

1) Body is unable to synthesize
compound to maintain health
2) absence from diet for a period of time produces deficiencies, unless reversed by re-introducing

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4
Q

Megadoses

A

intake of nutrient above estimated needs to prevent deficiency or for aid in certain treatments

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5
Q

Fat- Soluble Vitamins

A

Absorbed with dietary fat
Efficient absorption yields 40-90% intake
Unabsorbed fat carries fat-soluble vitamins with it to be excreted through feces (Deficiency risk)

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6
Q

Water-Soluble Vitamins

A

B Vitamins- broken down into free form by stomach & small intestine- absorbed by small intestine- 50/90% absorption rate by small intestine- then transported to liver via hepatic portal vein distributed to body tissues

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7
Q

Factors that can destroy vitamins

A

heat, light, exposure to air, cooking in water, alkalinity

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8
Q

Benefits of frozen veggies

A

Vegetables are harvested and immediately frozen- blanched in boiling water as part of freezing process- blanching destroys enzymes in food that degrade vitamins overtime

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9
Q

Functional Foods Definition

Two Categories:

A

foods that have health benefits beyond basic nutrition needs

Zoochemical- health-promoting chemicals found in animal foods
Phytochemical- health promoting compounds found in plant foods- also serve as environmental protection for plants against UV’S, insects, predators

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10
Q

Phytochemical funtions

A

-Stimulate immune
-Reduce inflammation
prevent DNA damage and aid in DNA repair
-Reduce oxidative stress on cells
-Regulate intracellular signaling of hormones and gene expression
-Activate insulin receptors
-Inhibit initiation and proliferation of cancer and stimulate spontaneous cell death
-Alter absorption,production, metabolism of cholesterol
-Mimic or inhibit hormones and enzymes
-Decrease the formation of blood clots

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11
Q

Vitamin A Fun Facts

A
  • 90% stored in liver & 10% stored in adipose tissue, kidneys, lungs
  • 3 active forms: Retinol, retinal, retinoic acid- exist only in animal products
  • Retinol is stored by way of joined to a fatty acid and becomes retinyl
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12
Q

Carotenoid Fun Facts

A
  • Precursors of Vitamin A found in plant foods
  • Categorized as phytochemicals
  • 3 forms allotted to be converted to retinol in the body: alpha-carotene, beta-carotene, beta-cryptoxanthin (all three termed: provitamin A)
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13
Q

Vitamin A Functions (Immune & Epithelial Cells)

A
  • Maintains health of epithelial cells (line the external surface of the lungs, intestines, stomach, vagina, urinary tract, bladder, eyes, skin)
  • Retinoic acid: required for immature epithelial cells to mature
  • Vit A supports activity of T-Lymphocytes
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14
Q

Vitamin A Functions (Vision)

A
  • Cones & Rods in the eye(retina) require Vit A to function properly- retinal (form) allows eye to adjust to dim light
  • Progressive deficiency- cells in cornea lining decrease mucus production- dry eye
  • Vitamin A deficiency- leading cause of blindness worldwide
  • Macula- part of eye responsible for most detailed, central vision- contains carotenoids: lutein & zeaxanthin- riches sources: green leafy vegetables- higher % consumed in diet lead to lower risk for age-related macular degeneration
  • Carotenoids from whole foods are preferred vs supplementation to reap health benefits- studies generally conducted on carotenoid consumption through food rather than supplementation
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15
Q

Vitamin A Functions (Growth, Development, Reproduction)

A
  • Binds to receptors on DNA to increase synthesis for certain proteins associated with growth- fetal growth- functions in the differentiation and maturation of cells that form tissues & organs
  • Bone growth during childhood- assists with breakdown and formation of healthy bone tissue
  • Aids in sperm production
  • Needed for normal reproductive cycle in women
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16
Q

Sources of Preformed Vitamin A

A

liver, fish, fish oils, forified milk, butter, yogurt, eggs

- 70% of American diet includes these sources

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17
Q

Sources of Proformed Vitamin A (carotentoids)

A

Dark green vegetables, yell-orange vegetables, carrots, winter squash, broccoli, mangos, sweet potatoes, peaches, apricots

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18
Q

Vitamin D Two Unique Qualities

A

1) Only nutrient that is also a hormone

2) Only nutrient that can be produced in the skin from UV rays

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19
Q

7- dehydrocholesterol

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A

Found in skin- a precursor to vitamin D- form of cholesterol that is then made into vitamin D3 (cholecalciferol) when exposed to uv rays on skin

20
Q

Vitamin D3 (Cholecalciferol)

Study These Flashcards
A

previtamin form found naturally in some animal sources- fish egg yolks

21
Q

How Vtamin D3 is made in active hormone form in the body

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A

Skin: UV rays from sun activate 7-Dehydrocholesterol > makes Vitamin D3 (cholecalciferol) > liver: activates cholecalciferol to make 25-hydroxyvitamin D3 (calcidiol) > Kidneys: in turn make biologically active for of Vitamin D3 (calcitrol)

22
Q

Factors that affects UVB ray absorption

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A

dark skin pigment, geographic latitude, time of day, season of year, weather conditions, amount of skin covered by clothing

  • UVB absorption and synthesis of vitamin D decreases with old age > 70% by age 70
  • Dark skin pigment need 3-5x the amount of time in the sun (approx. 3-5x longer than avg. > 45 min/ 1hr)
23
Q

Functions of Vitamin D (Blood Calcium regulation)

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A
  • Calcitrol: maintains normal levels of calcium and phosphorus in the blood > Pairs with PTH (parathyroid hormone) to regulate blood calcium
  • Regulates in 3 ways:
    1) influences calcium & phosphorus absorption from small intestine
    2) Works in combo with PTH & Calcitonin to regulate calcium exretion via kidney
    3) Affects deposition/withdraw of minerals from bones
24
Q

Functions of Vitamin D (Gene Expression and Cell Growth)

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A
  • Involved in gene expression and cell growth > binds to and affects cells of the immune, nervous, parathyroid, pancreas, skin, muscles, reproductive organs
  • Considered most important regulator of cell growth influencing normal development of certain cells (skin, colon, prostate, breast) adequate vitamin D can reduce risk for these cancers
25
Vitamin D Deficiency
- Low levels- small intestine only able to absorb around 10-155 calcium from diet - Deficiency can be traced by poor dietary intake, malabsorption, altered metabolism (e.g liver or kidney disease), inadequate sun exposure
26
Rickets
- When referenced in children, will present itself as bowed legs, thick wrists and ankles, curvature of spine, pigeon chest (protrutes above the sternum), skull malformations, pelvic deformities
27
Osteomalacia
- Adult form of rickets - Can result from low calcium intake, insufficient calcuim absorption in small bowel, poor conservation of calcium by the kidneys - Most common in people with liver, gallbladder, stomach, intestinal disease or cirrhosis of the liver - 400-800 IU/ day of Vitamin D supp in conjunction w/ adequate calcium from diet proves to reduce fracture risk in older adults
28
Two Forms of Vitamin D
``` Vitamin D3 Vitamin D2 (ergocalciferol) - synthetic product from irradiation of plant sterols and used in some supps ```
29
Food sources of Vitamin D
- Fatty fish: richest source > wild-caught salmon 600-1000 IU/ 3.5 oz > farmed salmon 100-250 IU/ same amount - Tuna > 6oz/ 300 IU approx. - Egg yolk > approx 41 IU/ one large yolk
30
Adolescence intake of Vitamin D
- Recommended by American Academy of Pediatrics- all infants to small adolescent children take up to a minimum of 400 IU/ day - breast milk- poor source of vitamin D
31
Symptoms of Vitamin D Toxicity
- Weakness, loss of appetite, diarrhea, vomiting, mental confusion, increased urine output
32
Vitamin E Functions
- 8 total forms > most potent/ biologically active : alpha- tocopherol - Antoxidant > principle function in humans - Found mainly in adipose tissue & lipid bilayers of cell membranes (mainly polyunsaturated fats) - Aids free radical neutralization in cell membrane by donating electrons or hydrogen to the free radical> important function for organs highly exposed to oxygen (lungs, red blood cells) Other functions: - Important for muscle & nervous system development in early human development - Improves Vitamin A absorption when Vitamin A dietary intake is low - Functions in metabolism of iron in cells
33
Vitamin E Deficiency
- Higher risk for pre-term infants > have low Vitamin E stores > mother transfers to baby during late stages of pregnancy - Smokers high risk for deficiency
34
Vitamin E Drug Interactions
- Insufficient blood clotting (prolonged bleeding) risk if taken in conjunction w/ Vitamin E while taking anticoagulant medications (e.g Coumadin, heavy aspirin use)
35
Vitamin K General Facts
- Found in plants, plant oils, fish oils, animal products - Synthesized by bacteria in the colon > fulfills 10% of human requirements - 3 forms; 1) phylloquinone (most abundant form from green plants) 2) menaquinone (made by gut bacteria) 3) menadione (synthetic form found in supps but 2x biologically available as other two forms
36
Vitamin K Functions
- Life and death blood clotting > serves as a cofactor in chemical reactions that add CO2 to various proteins that enables calcium to bind to those proteins - Bone health > osteoclasts depend on vitamin K for bone mineralization
37
Vitamin K Deficiency
- Newborns have sterile gut (insufficient bacteria in intestinal tract) > cannot produce enough vitamin K for effective blood clotting - Extended use of antibiotics > deficiency risk - Chronic antibiotic use destroys naturally occurring bacteria that produce vitamin K that is absorbed and used by the body - When fat absorption is limited
38
3 Forms of Vitamin K
1) phylloquinone- most abundant form 2) menaquinone- synthesized by gut bacteria 3) menadione- synthetic form found in supplements
39
Food sources of Vitamin K (phylloquinone)
green leafy veggies, broccoli, asparagus, peas
40
Anemia
- A decreased oxygen-carrying capacity of the blood. Caused by many factors like iron deficiency and major blood loss
41
Thiamin (B-1) Functions
- aids in releasing energy from carbs - coenzyme form (TPP) participates in reactions in which carbon dioxide (CO2) is released > important in the process of the body to produce ATP by the breakdown of carbohydrates/amino acids - aids in chemical reactions that make RNA, DNA, and neurotransmitters
42
BeriBeri
Thiamin deficiency disorder is characterized by weakness, loss of appetite, irritability, nervous tingles throughput body, poor leg/arm coordination, deep muscle pain in the calves - results when glucose can't be metabolized to release energy due to lack of thiamin > thiamin coenzyme participates in glucose metabolism
43
Riboflavin (B-2) | Functions
- Coenzyme forms: (FAD) flavin dinucleotide & flavin mononucleotide (FMN) > participate in the metabolic, energy-yielding breakdown of fatty acids
44
Niacin (B-3) | Functions
- Functions as two compounds: nicotnic acid & nicitinamide - Niacin coenzyme: nicotinamide adenine dinucleotide (NAD) & nicotinamide adenine dinucleotide phosphate (NADP) is used in ATP generation (energy production through breakdown of carbohydrates or fats ) - Used for over 200 enzymatic reactions in the body
45
Vitamin B-6 | Functions
- coenzyme in over 100 reactions for amino acid and protein metabolism - PLP pyroxidal phosphate (B-6 coenzyme) participates in synthesis of nonessential amino acids> splits nitrogen group from an amino acid >makes available to another amino acid - synthesis of neurotransmitters > serotonin & gamma aminobutyric acid > tryptophan into niacin > breakdown storage of glycogen into glucose > production of white blood cells - plays role in homocysteine metabolism
46
Megaloblastic Anemia
Anemia, characterized by abnormally large red blood cells
47
Clinical Indications of Folate Deficiency
- disrupts blood cell division> blood sample may indicate abnormally large blood cells - inflammation of tongue, poor growth, mental confusion, depression

Nutrition 101 ACHS (2 decks)

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