Vitamin Flashcards
(145 cards)
1
Q
Vitamins
A
-organic compounds
-essential
-noncaloric
some precursors/provitamins
-failure to consume -causes specific
deficiency diseases.
2
Q
Vitamin: do or don’t:
Provide energy.
A
DO NOT
3
Q
Vitamin: do or don’t:
Act as regulators in the metabolism of proteins,
carbohydrates, and fats into energy.
A
DO
4
Q
Vitamin: do or don’t:
Serve as components of body tissues.
A
DO NOT
5
Q
Vitamin: do or don’t:
Serve as magic bullets of all diseases.
A
DO NOT
6
Q
Vitamin: do or don’t:
Act to build and maintain bone, muscle, and red
blood cells.
A
DO
7
Q
Vitamin: do or don’t:
Cure the disease caused by their absence.
A
DO
8
Q
Thiamin (B1) fat or water soluble?
A
water
9
Q
Riboflavin (B2) fat or water soluble?
A
water
10
Q
Niacin (B3) fat or water soluble?
A
water
11
Q
Vitamin B6 fat or water soluble?
A
water
12
Q
Folate fat or water soluble?
A
water
13
Q
Vitamin B12 fat or water soluble?
A
water
14
Q
Biotin fat or water soluble?
A
water
15
Q
Pantothenic fat or water soluble?
A
Water
16
Q
Vitamin A fat or water soluble?
A
Fat
17
Q
Vitamin D fat or water soluble?
A
Fat
18
Q
Vitamin E fat or water soluble?
A
Fat
19
Q
Vitamin K fat or water soluble?
A
Fat
20
Q
Vitamin C fat or water soluble?
A
water
21
Q
Do not dissolve in water?
A
fat soluble
22
Q
Require dietary fat for transport in blood?
A
fat soluble
23
Q
Excess can be stored in fat tissues of body
A
fat soluble
24
Q
Higher potential for toxicity
A
fat soluble
25
Dissolve in water
water soluble
26
Easily transported in blood
water soluble
27
Excess is excreted in urine
water soluble
28
Low potential for toxicity
water soluble
29
Choline: water or fat soluble?
water
30
Deficiency symptoms develop in a few weeks or months.
Water soluble
31
Easily destroyed by light, heat, chemicals.
water soluble
32
Excreted by kidneys if excess.
water soluble
33
___ stores may last for a year or more.
B12 in water soluble
34
in water soluble vitamins,
| Excess ___, ___, ____ have ill effects.
niacin, B6, and vitamin C
35
Foods never deliver a toxic dose of them but large doses concentrated in what can cause toxic levels?
some vitamin supplements can reach toxic levels.
36
Help the body use the energy-yielding nutrients for energy.
Roles in metabolism in B vitamins
37
Combine with enzyme to activate it and help it do its’ job.
Coenzymes in the b vit in unison
38
Critical for energy production, especially during exercise.
Coenzymes in the b vit in unison
39
- Every cell is affected
- Rarely are isolated deficiencies
- Swollen, smooth tongue
- corners of mouth are inflamed and cracked
Vitamin B deficiency
40
Thiamin also known as?
B1
41
Functions:
- Energy production
- Nervous system
B complex: Thiamin
42
```
-RDA:
-Men = 1.2 mg
-Women = 1.1 mg
or
-0.5 mg/1,000 kcal expended
```
B-Complex Vitamin: Thiamin
43
```
Signs of deficiency:
-Headaches
-Confusion
-Muscle pain and weakness
-Fatigue
-Beriberi in severe cases
```
Thiamin
44
Symptoms of toxicity:
-Toxic buildup is rare
-UL not established
Thiamin
45
Also known as B2
Riboflavin
46
Function is Electron transport in aerobic energy production
Riboflavin
47
RDA:
Men = 1.3 mg
Women = 1.1 mg
Riboflavin
48
Signs of deficiency:
-Red, cracked lips
-Sore throat
-Inflamed tongue
Riboflavin
49
Symptoms of toxicity:
-Toxic buildup is rare
-UL not established
Riboflavin
50
Also known as B3
Niacin
51
Can be formed from tryptophan: 60 mg tryptophan equivalent to 1 mg niacin (NE)
Niacin
52
Functions:
| -Electron transport in aerobic and anaerobic energy production
Niacin
53
RDA:
-Men = 16 mg
-Women = 14 mg
Niacin
54
```
Signs of deficiency:
-Skin rashes
-Mental confusion
-Muscle weakness
-Fatigue
-Pellagra in severe cases (3 D’s; UnTx=4th D)
```
Niacin
55
```
Symptoms of toxicity:
-Itchy rashes
-Headaches and nausea
-Liver complications
-UL = 35 mg
```
Niacin
56
Are supplements needed for Niacin?
- Not recommended for athletes:
- High doses: deplete glycogen stores/block FFA release from adipose tissue; decrease heat storage/increase blood flow to skin.
57
- Several pyridox forms
| - Important for health and athletic performance.
B6
58
RDA:
| -Men and women =1.3 mg
B6
59
Functions:
-Component > 100 enzymes
-Glycogen for energy and gluconeogenesis
-Transamination: produces AA endogenously so not all need to be consumed through the diet.
-Conversion of tryptophan to niacin
-Formation of neurotransmitters: important for fine motor control/movement in sport.
-Production of RBC’s hemoglobin ring-essential in endurance activity relying on oxygen.
-Production of WBC’s
-Protection from heart disease (with B12 and folate) –low intake -increased homocysteine levels.
B6
60
Signs of deficiency:
-Deficiencies rare
-Symptoms include nausea, convulsions, skin disorders, fatigue, weakness, anemia
B-Complex Vitamin: B6
61
Symptoms of toxicity:
-Impaired gait
-UL = 100 mg
-Irreversible nerve damage (1000-2000 mg/d)
B6
62
are B6 supplements needed?
increased protein intake may need more
63
Also known as
| cobalamin
B12
64
```
Functions:
-Energy production
-Tissue growth and
development
-Nervous and
cardiovascular
health
```
B12
65
RDA:
Men and women =
2.4 μg
B12
66
```
Signs of deficiency:
-Deficiencies develop slowly
-High homocysteine
-Neurological problems
-Pernicious anemia
```
B12
67
Symptoms of toxicity:
-Toxicity is rare
-UL not established
B12
68
Are supplements for B12 needed?
|
Vegetarian or masters/elderly athletes
69
Also known as folic acid
Folate
70
```
Functions:
-DNA synthesis
-Cell division (e.g.,
neural tube defects)
-Tissue repair
-RBC maturation
```
Folate
71
RDA:
Men and women =
400 μg
Folate
72
```
Signs of deficiency:
-Neural tube defects
-Macrocytic anemia
-Chronic diarrhea
-Impaired immune function
```
Folate
73
Symptoms of toxicity:
-Toxicity is rare
-UL = 1,000 μg
Folate
74
Are folate supplements needed?
women of childbearing age
75
Functions:
-DNA synthesis
-Aerobic energy production from
CHOs, fats, proteins
Biotin
76
AI:
No RDA
AI for men and women = 30 μg
Biotin
77
```
Signs of deficiency:
Deficiencies are rare
Depression
Dermatitis
Fatigue
Nausea
```
Biotin
78
Symptoms of toxicity:
None documented
UL not established
Biotin
79
```
Functions:
Aerobic energy
production from
CHOs, fats,
proteins
```
Pantothenic acid
80
AI:
-No RDA
-AI for men and
women = 5 mg
Pantothenic Acid
81
```
Signs of deficiency:
Sleep disturbances
Impaired coordination
Muscle cramping
Fatigue
Nausea
```
Pantothenic Acid
82
Symptoms of toxicity:
None documented
UL not established
Pantothenic Acid
83
```
Muscle activation (neurotransmitter-acetylcholine)
Structural integrity of cell membranes
```
Choline
84
Where does Choline come from?
Wide variety of foods (egg yolks, nuts, milk,
wheat germ, etc)
Made endogenously from methionine
85
AI:
No RDA
AI = 550 mg (men) and 425 mg
(women)
Choline
86
Deficiencies in Choline are rare?
True
87
```
Symptoms of toxicity:
Low blood pressure
Diarrhea
Fishy body odor
UL = 3,500 mg
```
Choline
88
Are supplements needed for Choline?
Equivocal results: increase fat oxidation
| during exercise and decrease fat mass
89
Also known as Ascorbic acid or
| ascorbate
Vit C
90
Functions:
Collagen synthesis
Immune function
Antioxidant
Vit C
91
RDA:
Men = 90 mg
Women = 75 mg
Smokers = +35 mg
Vit C
92
Signs of deficiency:
Swollen gums
Fatigue
Scurvy
Vit C
93
```
Symptoms of toxicity:
Relatively nontoxic
Kidney stones
Nausea and diarrhea
UL = 2,000 mg
```
Vit C
94
WATER SOLUBLE VITAMIN
| DEFICIENCY: Step 1
VITAMIN DEFICIENT DIET:
| Tissue level slowly declines
95
WATER SOLUBLE VITAMIN
| DEFICIENCY: 3-4 weeks?
BIOCHEMICAL LESION:
- Enzyme activity decreases
- General sx’s of deficiency
96
WATER SOLUBLE VITAMIN
| DEFICIENCY: 6-8 Weeks
CLINICAL LESION
| Outward signs of deficiency
97
Also known as retinoids
Vitamin A
98
```
Functions:
Vision
Cell differentiation
Immune function
Antioxidant
```
Vit A
99
```
RDA:
Men = 900 μg
RAE
Women =700 μg
RAE
```
Vit A
100
Signs of deficiency:
Deficiencies are rare
Night blindness
Hyperkeratosis
Vitamin A
101
```
Symptoms of toxicity:
Vomiting
Fatigue
Blurred vision
Liver damage
UL = 3,000 μg RAE
```
Vitamin A
102
Do you need vitamin A supplements?
Not recommended, food is a better source
103
Compounds found in plants
| Not considered vitamins
Carotenoids
104
Some carotenoids can be converted into vitamin A:
-Provitamin A carotenoids-precursor to
vitamin A: beta-carotene
-Non-provitamin A carotenoids: lycopene,
lutein, zeaxanthin
105
Functions:
Antioxidant
Immune function
Carotenoids
106
RDA/AI:
| No RDA/AI established
Carotenoids
107
Intake of carotenoids can be increased by consuming:
|
```
5–9 servings of fruits and vegetables
daily
Colorful fruits and vegetables
Drinking 100% fruit or vegetable
juice
```
108
Excess _____ is stored in fat
| under the skin, imparting a yellow cast.
beta-carotene
109
Also known as Sunshine” vitamin
Vitamin D
110
```
Functions:
-Controls blood calcium
levels
-Bone growth/
development
```
Vitamin D
111
RDA for men and women:
RDA (19-70 yo)= 600 IU
RDA (70+ yo) = 800 IU
Vitamin D
112
Signs of deficiency:
Rickets
Osteoporosis
Vitamin D
113
```
Symptoms of toxicity:
Hypercalcemia
Muscle weakness
Heart arrhythmias
Kidney stones
UL = 50 μg
```
Vitamin D
114
Are supplements needed for Vitamin D
Blood test, indoor activity,
inadequate calories or low Vit D
food choices
115
Also known as
| alpha-tocopherol
Vitamin E
116
Functions:
| Antioxidant
Vitamin E
117
RDA (alphatocopherol):
RDA for men and
women = 15 mg
Vitamin E
118
```
Signs of deficiency:
Deficiencies are rare
Muscle weakness
Loss of motor coordination
Hemolytic anemia
```
Vitamin E
119
Symptoms of toxicity:
Decreased blood clotting
Easy bruising
UL = 1,000 mg
Vitamin E
120
Belong to the
quinone family of
compounds
Vitamin K
121
Functions:
Blood clotting
Bone
mineralization
Vitamin K
122
AI:
Men = 120 μg
Women = 90 μg
Vitamin K
123
Signs of deficiency:
Impaired blood clotting
Excessive bleeding
Vitamin K
124
Symptoms of toxicity:
None documented
UL not established
Vitamin K
125
What are the 3 Antioxidant Vitamins:
Beta-carotene , Vitamin E, and Vitamin C
126
Prevent or repair damage to cells caused by ______
free
| radicals.
127
A free radical forms when hydrogen or oxygen ____ __ _____
loses an electron.
128
Atoms and molecules that have lost electrons to
| free radicals are said to be ______
oxidized
129
_____ _______are reactive and damage cell
| membranes, DNA, and other cell components.
Oxidized substances
130
_________ stabilize oxidized molecules or repair
| them.
Antioxidants
131
Chemical substances from plants
phytochemicals
132
Approximately __ phytochemicals are
| consumed in a typical American diet
50
133
Consumption is associated with
| decreased risk for:
cardiovascular
| disease and cancers
134
Common sources of what are fruits, vegetables,
| and grains?
phytochemicals
135
- Group of varied phytochemicals
- Antioxidant properties
- Protect against cardiovascular disease
Phytochemicals:
| Phenolic Compounds
136
Most common examples:
Flavonoids
Phenolic acids
Phytochemicals:
| Phenolic Compounds
137
Sources of phenolic compounds?
Grapes (wine)
| Teas
138
- Group of phytochemicals
| - Anticancer agents
Phytochemicals: Organosulfides
139
Examples:
Glucosinolates
Indoles
Isothiocyanates
Phytochemicals: Organosulfides
140
sources of Organosulfides:
Cruciferous (brassica) vegetables
Garlic
Onions
141
Classified as a carotenoid
| Antioxidant and anticancer agents
Phytochemicals: Lycopene
142
Sources of Lycopene:
tomatoes and tomato products
143
Tips for Increasing
| Phytochemical Intake
Serve hot or cold green tea with meals
Keep red or green grapes washed and
ready in the refrigerator for snacks
Use tomato sauces, pastes, and
spaghetti sauce as a basis for meals
Sprinkle nuts and seeds on salads
Use garlic in cooking, dressings,
marinades, and sauces
144
Tips for Increasing
| Phytochemical Intake
```
Use soy milk instead of dairy milk on
cereal or as a beverage
Complement all meals with one or two
fruits or vegetables
Use whole grain foods more often than
processed grains
Try a new grain recipe that uses bulgar,
barley, or oats
Eat fruit for dessert such as a baked
apple, chopped melon, or chilled berries
```
145
7 valid reasons for taking supplements
```
Nutrient deficiency
Medical need
Prenatal/pregnancy
Lactose intolerant
Habitual dieters
Elderly
Strict vegetarian/vegan (riboflavin, B12,
calcium, iron, zinc, Vit D)
```
