NMDF121_Week6_WaterSolubleVitamins_Flashcards

Question 1

What are the two groups of vitamins?

Answer 1

Water-soluble (C, B vitamins) and Fat-soluble (A, D, E, K)

Question 2

Key features of water-soluble vitamins?

Answer 2

Organic, excreted in urine, limited storage, regular dietary intake needed

Question 3

Main function of water-soluble vitamins?

Answer 3

Coenzymes in metabolism, antioxidants

Question 4

Which water-soluble vitamin is significantly stored?

Answer 4

Vitamin B12

Question 5

Primary food sources of Vitamin C?

Answer 5

Fruits and vegetables, especially Kakadu plum and kiwifruit

Question 6

What destroys Vitamin C?

Answer 6

Heat and oxygen

Question 7

What is Vitamin C’s main function?

Answer 7

Enzyme co-substrate and antioxidant

Question 8

How does Vitamin C support iron absorption?

Answer 8

Reduces iron to enhance non-haem absorption

Question 9

Vitamin C deficiency symptoms?

Answer 9

Connective tissue breakdown, poor healing, bleeding gums

Question 10

Toxicity risk of high-dose Vitamin C?

Answer 10

Osmotic diarrhoea, possible kidney stones

Question 11

Why should people with hemochromatosis avoid high Vitamin C?

Answer 11

Increases iron absorption, pro-oxidant risk

Question 12

Vitamin C’s role with Vitamin E?

Answer 12

Regenerates Vitamin E antioxidant function

Question 13

How much Vitamin C is recommended daily?

Answer 13

RDI = 45mg/day, +35mg for smokers

Question 14

Human ability to synthesize Vitamin C?

Answer 14

Cannot synthesize, must obtain from diet

Question 15

List the 8 B vitamins.

Answer 15

B1 Thiamine, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, B7 Biotin, B9 Folate, B12 Cyanocobalamin

Question 16

What depletes B vitamins?

Answer 16

Sugar, alcohol, coffee, some prescription drugs

Question 17

General food sources of B vitamins?

Answer 17

Germ and bran of cereals, legumes, leafy greens, animal products, eggs

Question 18

Main function of Vitamin B1?

Answer 18

Energy production via coenzyme TPP

Question 19

Deficiency disease of Vitamin B1?

Answer 19

Beri Beri, Wernicke-Korsakoff Syndrome

Question 20

Who is at high risk of B1 deficiency?

Answer 20

Alcoholics, high sugar diet consumers

Question 21

Food sources of B1?

Answer 21

Cereal germ/bran, pork, legumes, fortified foods

Question 22

What destroys B1?

Answer 22

Heat and alkali

Question 23

Main function of Riboflavin?

Answer 23

Coenzyme forms FAD and FMN

Question 24

Symptoms of B2 deficiency (ariboflavinosis)?

Answer 24

Glossitis, cheilosis, angular stomatitis

Question 25

What destroys Riboflavin?

Answer 25

Ultraviolet (UV) light

Question 26

Food sources of Riboflavin?

Answer 26

Meat (liver), dairy, eggs, mushrooms, fortified cereals

Question 27

Main function of Niacin?

Answer 27

Coenzymes NAD and NADP for energy metabolism

Question 28

Deficiency disease of Niacin?

Answer 28

Pellagra (4 Ds: diarrhoea, dermatitis, dementia, death)

Question 29

Food sources of Niacin?

Answer 29

Cereals, grains, nuts, animal foods (NAD/NADP form)

Question 30

Therapeutic use of Nicotinic acid?

Answer 30

Reduces CVD risk in non-statin patients, treats Raynaud's syndrome

Question 31

B1

Answer 31

Thiamine Main role: Energy from carbs (metabolism), nerve function Memory hook: B1 = Brain 1st (nerve + energy for the brain)

Question 32

B2

Answer 32

Riboflavin Main role: Energy production, skin & eyes health Memory hook: Ribo-FLAVin = FLAVor your skin/eyes with glow

Question 33

B3

Answer 33

Niacin Main role: Energy production, DNA repair, skin health Memory hook: B3 = Niacin = “Nice skin”

Question 34

B5

Answer 34

Pantothenic Acid Main role: Makes coenzyme A (fatty acid metabolism) Memory hook: Panto = Pants = Need energy to pull up your pants

Question 35

B6

Answer 35

Pyridoxine Main role: Amino acid metabolism, brain health Memory hook: B6 = Sick brain? (needed for brain + mood balance)

Question 36

B7

Answer 36

Biotin Main role: Hair, skin, nails + carb/fat metabolism Memory hook: B7 = Beauty 7/10 (hair/skin/nails)

Question 37

B9

Answer 37

Folate (Folic Acid) Main role: DNA synthesis, red blood cells, pregnancy health Memory hook: Folate = Fetus (baby health + cells)

Question 38

B12

Answer 38

Cobalamin Main role: Nerve function, red blood cells, DNA Memory hook: B12 = Brain + Blood (nerve + RBC health)