Test #2 Flashcards
(50 cards)
1
Q
Fat Soluble Vitamins
A
Vitamin A, D, E, K
2
Q
Water Soluble Vitamins
A
B Vitamins, Vitamin C
3
Q
Vitamin A - Types
A
- Retinol (pre-formed)
2. Beta-Carotene (pro-vitamin)
4
Q
Vitamin A - Functions
A
- eyesight (night vision)
- tissue development
- healthy skin
- antioxidant
5
Q
Vitamin A - Sources (Retinol)
A
- liver and other organ meats
- fish liver oil
- eggs
- dairy and diary products
6
Q
Vitamin A - Sources (Beta-Carotene)
A
- brightly coloured fruits and veggies
- leafy greens
7
Q
Vitamin A - Deficiency
A
- poor night vision or eyesight
- diabetes, low thyroid function
8
Q
Vitamin A - Toxicity
A
- orange skin (beta-carotene)
- retinol can be stored and become toxic
9
Q
Vitamin D - Function
A
- group of sterol-based vitamins
- regulates calcium and phosphorus usage (bone health)
- supports B-cell activation (supports immunity)
10
Q
Vitamin D - Sources
A
- created when skin is exposed to sun (D3)
- D2 found in plants (does not carry out all functions)
- D3 (activated) found in animals
1. fish liver oil
2. egg yolks
3. butter
4. liver
11
Q
Vitamin D - Deficiency
A
- common in North America (less sun exposure)
- chronic pain
- kidney disease
- Crohn’s
- osteoporosis
- low immunity
12
Q
Vitamin D - Toxicity
A
- cannot produce too much from sun
- can happen through ingestion
13
Q
Vitamin E - Types
A
- family of tocopherols and toctrienols
- Alpha-tocopherol most common and active
- A-T stable in heat
- other types break down in light and oxidation
14
Q
Vitamin E - Functions
A
- antioxidant
- works best with beta-carotene, vitamin C and falavonoids, and CoQ10
- protects eyes, skin, breasts, testes
15
Q
Vitamin E - Sources
A
- animal and plant
- egg yolks, milk fat, butter, liver
- cereal grains, nuts, seeds
- lost through milling of grains and refining of oils
- cold-pressed oils retain a lot of vitamin E
16
Q
Vitamin E - Deficiency
A
- poor reproduction
- poor eyesight
- muscular issues
- circulatory issues
17
Q
Vitamin E - Toxicity
A
- rare; easily eliminated
- high doses can cause diarrhea, nausea, flatulence
18
Q
Vitamin K - Functions
A
- coagulates blood
19
Q
Vitamin K - Sources
A
- produced in body and in nature
- best source is from intestinal bacteria
- dark leafy greens (best source in nature)
- organ meat, milk, yogurt, fish liver oil
20
Q
Vitamin K - Deficiency
A
- attributed to poor digestion
- newborns lack vitamin K due to sterile gut
- poor blood clotting
21
Q
Vitamin K - Toxicity
A
- rare from natural sources
- synthetic sources can lead to hemolytic anemia
22
Q
B-Complex - Facts
A
- grouped together in nature (never found in isolation)
- work best together
- not stored in body, must be consumed regularly
- act together as co-enzymes
23
Q
B-Complex - Sources
A
- nutritional yeast and brewers yeast are the best sources
- grains and seeds also a good source
24
Q
B-Complex - Deficiency
A
- common
- processing and refining destroy B vitamins
25
B-Complex - Toxicity
- uncommon
| - readily eliminated
26
Vitamin B1 - Facts
- called Thiamin
- first discovered vitamin
- destroyed through boiling
- depleted by sugar, coffee, smoking, alcohol
27
Vitamin B1 - Functions
- glucose metabolism
- supports nervous system
- create myelin sheath
28
Vitamin B1 - Sources
- wheat germ and bran (removed in processing)
- nutritional yeast and brewers yeast
- blackstrap molasses
- avocados
29
Vitamin B1 - Deficiency
- Beriberi: muscle weakness
- skin problems
- neurotic disposition
- decreased mental abilities
- poor glucose metabolism
30
Vitamin B1 - Toxicity
- no known toxicity
31
Vitamin B2 - Facts
- called Riboflavin
- stable in heat, acid, oxidation
- sensitive to UV light
32
Vitamin B2 - Functions
- co-enzyme for energy production (ATP)
- cellular respiration
- necessary for cell growth
- helps vision, skin, hair, nails
33
Vitamin B2 - Sources
- nutritional and brewers yeast
- organ meats, oily fish, eggs, milk
- beans, peas, some seeds
34
Vitamin B2 - Deficiency
- cracks or sores around mouth
35
Vitamin B2 - Toxicity
- no toxicity
| - easily eliminated (bright orange urine)
36
Vitamin B3 - Types
- called Niacin
- two compounds:
1. nicotinic acid
2. niacinamide
37
Vitamin B3 - Facts
- most stable
38
Vitamin B3 - Functions
- co-enzyme for over 50 metabolic functions
- glycolosis
- fatty acid synthesis
- formation of red blood cells (RBC)
- formation of steroids
39
Vitamin B3 - Sources
- produced in body from tryptophan
- nutritional and brewers yeast
- whole grains, legumes, avocados, figs, dates
40
Vitamin B3 - Deficienty
- Pellagra (3 D's)
- photo-sensitivity
- rough, dry skin
41
Pellagra 3 D's
1. dermatitis
2. diarrhea
3. dementia
(4. death)
42
Vitamin B3 - Toxicity
- niacin flush: very large amounts (histamine reaction)
43
Vitamin B5 - Facts
- called Pantothenic Acid
- found as a calcium or sodium salt
- stable in wet heat and air
- destroyed with acid, alkali, dry heat
44
Vitamin B5 - Functions
- supports adrenal gland production
| - supports cellular metabolism of carbohydrates and fats
45
Vitamin B5 - Sources
- organ meats, egg yolks, fish, chicken, cheese
- whole grains, legumes, sweet potatoes
- nutritional/brewers yeast
46
Vitamin B5 - Deficiency
- uncommon
| - fatigue, depression, low HCl, hypoglycemia
47
Vitamin B5 - Toxicity
- uncommon
| - large doses can cause mild diarrhea
48
Vitamin B6 - Types
- called Pyrodoxine
| - also called Pyridoxal and Pyridoxamine
49
Vitamin B6 - Facts
- destroyed in UV light and cooking
| - stable in acid and alkali
50
Vitamin B6 - Functions
-
