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Nutrition > Unit 5 - Vitamins > Flashcards

Unit 5 - Vitamins Flashcards

1
Q

What are vitamins?

A

Organic compounds that are vital to life and indispensable to body functions

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2
Q

Do vitamins have calories?

A

No

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3
Q

Are vitamins linked together?

A

No

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4
Q

What are provitamins?

A

Vitamins that are available in foods in inactive forms

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5
Q

What are the 2 classes of vitamins and which vitamins are in each category?

A
  • Fat soluble (A, D, E, and K)

- Water soluble (B and C)

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6
Q

Fat soluble vitamins require ____ for absorption

A

Bile

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7
Q

Where are fat soluble vitamins absorbed and how do they travel through the body?

A
  • Absorbed into lymph

- Travel through blood w/ protein carriers

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8
Q

Where can fat soluble vitamins be stored?

A
  • Liver

- Fatty tissues w/ other lipids

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9
Q

Why are fat soluble vitamin supplements not normally used?

A

Can build up in toxic amounts

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10
Q

Where are water soluble vitamins absorbed and how do they travel through the body?

A

Absorbed directly into bloodstream where they travel freely

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11
Q

Why are water soluble vitamin toxicities less likely?

A

Most are not stored in the tissue and excesses are excreted in urine

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12
Q

How often are fat soluble and water soluble vitamins needed?

A
  • Fat soluble needs in periodic doses (weekly or monthly)

- Water soluble needed more frequently (every 1-3 days)

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13
Q

What are the 3 active forms of vitamin A and what does each do?

A
  • Retinol supports reproduction and is the major transport and storage form
  • Retinal is active in vision
  • Retinoic acid acts as a hormone, regulating cell differentiation, growth, and embryonic development
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14
Q

Is beta carotene found in the body?

A

No, it is found in plant based foods and is converted to active vitamin A

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15
Q

What are sources of retinol?

A
  • Milk and milk products
  • Eggs
  • Liver
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16
Q

What are symptoms of vitamin A deficiency?

A
  • Leading cause of preventable blindness in children

- Symptoms generally take about a year to develop

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17
Q

What are symptoms of vitamin A toxicity?

A
  • Seen from supplements and fortified foods
  • Can weaken bones
  • Can cause malformations in a fetus
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18
Q

Who are most susceptible to vitamin A toxicity?

A

Children

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19
Q

Can beta carotene cause vitamin A toxicity?

A

No

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20
Q

What is the overall function of B vitamins?

A

Act as coenzymes and some are involved in energy metabolism

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21
Q

Which B vitamins are involved in energy metabolism?

A
  • Thiamin
  • Riboflavin
  • Niacin
  • Pantothenic acid
  • Biotin
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22
Q

What is the function of folate and vitamin B12?

A
  • Cell division

- Folate activates vitamin B12

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23
Q

What is the function of vitamin B6?

A

Protein and amino acid metabolism

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24
Q

What can a vitamin B12 deficiency cause?

A

Damage to nerves

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25
Which B vitamins are found in meats?
- Thiamin (pork) - Niacin - Pantothenic acid - Biotin - Vitamin B6 - Vitamin B12
26
In North America, which products are fortified w/ B vitamins?
Grain products
27
What destroys folate in foods?
Heat and oxidation
28
Thiamin deficiency is called _____ which is ____
Beriberi; edema/muscle wasting
29
What is severe thiamin deficiency called and who is it seen in?
Wernicke-Korsakoff syndrome; seen in alcoholics
30
What effect does alcohol have on thiamin?
- Impairs absorption | - Speeds up excretion
31
Riboflavin deficiency is called ____ which is ______
Ariboflavinosis; inflammation of the mouth, skin, & eyelids
32
Why does riboflavin deficiency usually go undetected?
It commonly occurs w/ thiamin deficiency, but thiamin deficiency has more severe symptoms
33
Niacin deficiency is called _____ which is ______
Pellagra; diarrhea, dermatitis, and dementia
34
What are folate deficiencies associated with?
Neural tube defects
35
What are 2 of the first symptoms of folate deficiency?
- Type of anemia | - GI tract deterioration
36
What can vitamin B12 deficiency during pregnancy cause to the fetus?
Irreversible NS damage that can't be detected until the baby is born
37
Which B vitamins have symptoms of toxicity and what are they for each?
- Niacin -- "niacin flush" which is dilation of capillaries of the skin - Vitamin B6 -- loss of sensation of feet and legs from supplements - Folate -- can mask symptoms of vitamin B12 deficiency
38
What are the most common functions of vitamin C?
- Maintains connective tissue | - Antioxidant
39
What is the RDA for vitamin C?
- 90 mg for men and 75 mg for women | - 125 mg for men that smoke and 110 mg for women that smoke
40
What are symptoms of vitamin C deficiency?
- Scurvy, which is caused by breakdown of collagen in the absence of vitamin C - First symptoms are bleeding gums and pinpoint hemorrhages
41
What is the UL for vitamin C?
2000 mg/day
42
What are symptoms of vitamin C toxicity?
- Nausea - Abdominal cramps - Diarrhea
43
What happens when vitamin D is absorbed from the sun?
- UV light converts a cholesterol compound in skin into a vitamin D precursor which is directly absorbed into blood - Liver and kidneys finish converting the precursor to active vitamin D
44
What is the function of vitamin D?
Mineralization of bones
45
What are some sources of vitamin D?
- Eggs - Butter - Fortified milk and margarine - Some fatty fish
46
What are the 2 diseases that can result from vitamin D deficiency?
- Rickets (bone disease in children) | - Osteomalacia (bone disease in adults)
47
Vitamin __ is the most potentially toxic
D
48
What is the function of vitamin E?
Antioxidant, especially important in RBC's and lungs
49
What are some sources of vitamin E?
- Vegetable oils - Fruits and vegetables - Meats and milk products - Fortified cereals/grains
50
Why is vitamin E deficiency rare?
1) Vitamin E is found in many foods 2) Body stores lots of vitamin E in fatty tissue 3) Cells recycle vitamin E
51
What causes symptoms of vitamin E toxicity?
Supplements or fortified foods
52
What is the function of vitamin K?
Synthesis of proteins that help clot blood
53
What are some sources of vitamin K?
- Can be derived from a non-food source, our intestinal bacteria - Dark, leafy green vegetables
54
What are phytochemicals?
Compounds derived from plants that have biological activity in the body and may support health beyond roles of traditional nutrients
55
Are phytochemicals effective at fighting disease?
Not enough evidence
56
What is the safest and most effective source of phytochemicals?
Food, not supplements
57
What are functional foods?
Whole or modified foods that demonstrate physiological benefits or can reduce chronic disease risk due to the phytochemicals they contain
58
What do functional foods have added to them?
Phytochemicals, nutrients, or other chemicals
59
What is the function of flavonoids?
- Antioxidants that may help protect LDL against oxidation - Minimize inflammation - Reduce blood platelet stickiness => slowing progression of atherosclerosis
60
What are sources of flavonoids?
- Whole grains - Fruits and vegetables - Soy - Herbs, spices, teas - Olive oil
61
When do flavonoids show benefits?
When an abundance of flavonoid containing foods are consumed
62
___ and ___ are rich in carotenoids
Fruits and vegetables
63
What are carotenoids believed to lower the risk of?
Hypertension and heart disease
64
What is the function of lycopene?
Antioxidant
65
What are sources of lycopene?
- Guava - Pink grapefruit - Tomatoes - Watermelon - Papaya
66
Does the body handle concentrated or diluted phytochemicals better?
Diluted, mixed w/ all of the other constituents of foods
67
What can soy's cholesterol-like plant sterols do?
COULD inhibit cholesterol absorption in the intestine, lowering blood cholesterol

Nutrition (9 decks)

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