Unit 20 Flashcards
(37 cards)
Where is Vitamin D produced?
The skin when it is exposed to UV light
History of Vitamin D
1880-1920, 90% of kids in Europe and Boston had rickets
Industrialization –> coal burning –> pollution –> no exposure to UV
When do symptoms of rickets disappear
When exposed to UV
History of Thiamin
Beri Beri; 1st medical link to dietary deficiency.
Made by japanese doctor who observed a navy crew who only ate rice.
Lack of Thiamin
Lethargy, fatigue, complications affecting the cardiovascular system, the nervous system, muscular and GI
History of Niacin
Pellegra:
The three D’s = Diarrhea, dementia, and dermatitis.
Corn was a staple, but it kept going bad. So they removed the germ to prevent but stripped the niacin with it.
Vitamin A Deficiency
- night blindness
- can progress to permanent blindness
- Africa and SE Asia = high prevalence
Vitamin A (where can you get it from)
Beta-Carotene (precursor or pro-vitamin to retinol)
Retinol (actual Vitamin A)
Beta-Carotene
Precursor or pro-vitamin to retinol
- comes from plants
- dark green vegetables
- deep orange fruits
- comes from plant sources
Can risk the skin turning a yellow/orangish colour
Retinol
Actual Vitamin A
- Animal product with fat
- forms of retinol used in some acne medications
- more risks of toxicity in comparison to beta-carotene
Goiter
Iodine Deficiency
-leads to hypothyroidism (inability to tolerate cold, weight gain, fatigue)
Iodine Deficiency
Goiter
Leads to hypothyroidism (under-functioning)
being deficient in iodine, thyroxine decreases, thyroids start to become overactive
What are the two water soluble vitamins?
Vitamin B and C
Water Soluble Vitamins
Vitamin B, C
They will dissolve in water.
They “wash out” of the body in one to several days (if there is too much)
EXCEPT Vitamin B12 - it can be stored up to one year in the liver
Because it can wash out excess, does not make it safe in high doses. “megadoses”
These vitamins are easily destroyed during food storage and prep.
Because they are water soluble they are susceptible to oxidation
4 ways to minimize nutrient losses in fruits and vegetables
- Refrigerate
- to minimize oxidation, reduce contact with air
- wash before cutting
- steam or stir-fry, avoid high temps for long time
Folate
AKA. Folacin or Folic Acid
Critical vitamin
Mostly get it from vegetables
synthetic available bioavailable than food folate
Where can you get Folate
Most Vegetables
- leafy green vegetables
- legumes
- liver
- lentils
- fortified grains
Most common is enriched or fortified products
Lack of Folate in DNA
Reduces DNA stability
- induces and accelerates carcinogenesis
- structure of cells genetics become disrupted –> abnormalities –> cancer
Lack of Folate for Heart
-homocysteine accumulates in blood – heart attacks, strokes
Lack of Folate: Fetal Health
- almost complete absence of spinal cord
- brain deformities
How much folate needs to be consumed by Females? Normal and pregnant
400 ug = all females
600 ug = pregnant females
Vitamin C:
- Antioxidant
- Cofactor in collagen formation
- Cofactor in other reactions
- In stress
- Common Cold
Vitamin C: Antioxidant
Protects tissues from oxidative stress
Vitamin C: Cofactor in Collagen formation
- helps form collagen (fibrous structural protein of connective tissues)
- assists in preventing bruising
Hemorrhaging or bleeding = major symptom with vitamin deficiency
