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Vitamines Flashcards

1
Q

in what is vitamine A soluble?

A

Vitmaine A is fat soluble

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2
Q

Under what other names is vitamine A known?

A

Retinol, Retinal and retinoic acid

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3
Q

What roles does beta-carotene play in the body?

A

A vitamine A precurser and an antioxidant protecting against disease

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4
Q

how are vitamine A contents in foods and in recommendations expressed?

A

as retinol activity equivalents (RAE)

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5
Q

how much is 1 RAE?

A

1 RAE = 1 microgram retinol or 12 micrograms dietary beta-carotene

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6
Q

What is the recommended dietary allowance (RDA) of vitamine A?

A

men: 900 microgram RAE/day
women: 700 microgram RAE/day

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7
Q

What is the upper limit (UL) of vitamine A?

A

3000 micrograms/day

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8
Q

what are the functions of vitamine A in the body?

A

essential to vision, healthy epithelial tissues and growth.

maintenance of the cornea, mucous membranes, bone and tooth growth, reproduction and immunity

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9
Q

what are the significant sources of vitamine A?

A

Animal derived foods (liver, whole or fortified milk) provide retinoids
brightly coloured plant-derived foods (spinach, carrots, pumpkins) provide beta-carotene and other carotenoids

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10
Q

What diseases are caused by vitmaine A deficiency?

A

Hypovitaminosis A

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11
Q

what are symptoms of vitamine A deficiency?

A

infections (impaired immunity), (night) blindness, keratinization, Bitot’s spots, drying, softening or degeneration of the cornea, hyperkeratosis

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12
Q

What diseases are caused by vitamine A toxicity?

A

Hypervitaminosis A

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13
Q

What are symptoms of chronic vitamine A toxicity?

A

increased activity in osteoclasts causing reduced bone density, liver abnormalities, birth defects

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14
Q

What are symptoms of acute vitamine A toxicity?

A

Blurred vision, nausea, vomiting, vertigo, increase in pressure inside the skull, mimicking of brain tumors, headaches, muscle incoordination.

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15
Q

What are the other names of vitamine D?

A 
Calciferol (vitamine D)
Ergocalciferol (Vitamine D2)
Cholecalciferol (Vitamine D3 or calciol)
Calcidiol (25-hydroxyvitamin D)
Calcitriol (1,25-dihydroxyvitamin D)
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16
Q

What is RDA for vitamin D?

A

Adults: 15 micrograms/day or 600 IU/day (19-70yr)

20 micrograms/day or 800 IU/day (>70 yr)

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17
Q

What is the UL for vitamin D

A

Adults: 100 micrograms/day or 4000 IU/day

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18
Q

What is international unit (IU)?

A

In pharmacology, the international unit (IU) is a unit of measurement for the amount of a substance; the mass or volume that constitutes one international unit varies based on which substance is being measured

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19
Q

what are the functions of vitamin D inside the body?

A

Sends signals to 3 primary target sites:
the GI tract to absorb more calcium and phosphorous
the bones to release more
and the kindeys to retain more.
This maintains blood calcium concentrations and supports bone formation.

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20
Q

What are sources of vitamine D?

A

synthesized in the body with sunlight
most notably from Fortified milk.
others: margarine, butter, juices, cereals, chocolate mixes
veal, beef, egg yolks, liver, fatty fish

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21
Q

What are diseases from vitamin D deficiency?

A

Rickets (bones fail to calcify normally, causing poor growth and skeletal abnormalities)
osteomalacia (grown up version of rickets, softening of the bones caused by impaired bone metabolism)

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22
Q

What are the symptoms of vitamin D deficiency?

A

Rickets in children: inadequate calcification, resulting in mishapen bones
Osteomalacia or osteoporosis in adults: loss of calcium, resulting in soft, flexible, brittle and deformed bones

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23
Q

What are diseases caused by vitamin D toxicity?

A

Hypervitaminosis D

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24
Q

What are symptoms of vitamin D toxicity?

A

Elevated blood calcium, calcification of soft tissues (blood vessels, kindeys, heart, lungs, tissues around joints)

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25
in what is vitamin D soluble?
Vitamin D is fat soluble
26
What is another name for vitmine E?
Alpha-tocopherol
27
What is the RDA for vitamin E?
adults: 15 mg/day
28
what is the UL of vitamin E?
1000 mg/day
29
What is the function of vitamin E in the body?
acts as an antioxidant, defending lipids (poly unsaturaded fatty acids [PUFA] and vitamin A) and other components of the cells against oxidative damage.
30
What are significant sources of vitamin E?
vegetable oils, seeds and nuts.
31
What is the stability of vitamin E?
easily destroyed by heat and oxygen
32
What are deficiency symptoms of vitamin E?
red blood cell breakage(erythrocyte hemolysis), nerve damage
33
what are toxicity symptoms of vitamin E?
augments the effects of anticlotting medication
34
What are other names of vitamin K
phylloquinone (vitamin K1) menaquinone (vitamin K2) menadione (in supplements)
35
What is AI?
Adequate intake: when there's insufficient scientific evidence to determine an EAR (which is needed to set RDA) an AI is established. AI reflects average amount of a nutrient that a group of healthy people consumes
36
What is EAR?
Estimated Average requirement: amount that meets the needs of about half of the population
37
what is the AI for vitamin K?
males: 120 micrograms/day females: 90 micrograms/day
38
what are the functions of vitamin K in the body?
helps with blood clotting (synthesis of blood-clotting proteins and bone proteins)
39
Why are newborns injected with vitamin K?
to prevent hemorrhagic disease
40
what are significant sources of vitamin K?
``` bacterial synthesis in the digestive tract (vitamin K needs cannot be met by this alone) liver dark green leafy vegetables cabbage type vegetables milk ```
41
what are deficiency symptoms of vitamin K?
Hemorrhaging
42
what are toxicity symptoms of vitamin K?
none known
43
how is vitamin K soluble?
fat soluble
44
how do vitamins differ from carbohydrates, fats and proteins?
structure: vitamins are not linked together function: vitamins do not yield energy when metabolized food contents: the amounts of vitamins people ingest from foods are measured in micrograms or milligrams, rather than grams.
45
how is vitamin B soluble?
water soluble
46
What is another name for thiamin
Vitamin B1
47
Name all the B vitamins
``` B1 (thiamin) B2 (riboflavin) B3 (niacin) B7/B8 (biotin) B5 (panthothenic acid) B6 (pyridoxine, pyridoxal, pyridoxamine) B9/B11(old) (Folate) B12 (cobalamin) ```
48
what is another name for vitamin B1
thiamin
49
What is the RDA for vitamin B1
men: 1.2 mg/day women: 1.1 mg/day
50
What are the functions of vitamin B1 in the body
thiamin is part of co-enzyme TPP (thiamin pyrophosphate) used in energy metabolism
51
What are sources of vitamin B1?
moderate amounts in all nutritous foods, mostly in pork
52
what are deficiency symptoms of vitamin B1
enlarged heart, cardiac failure, muscular weakness, apathy, poor short-term memory, confusion irritability, anorexia, weight loss
53
what are the deficiency diseases of vitamin B1
beriberi (wet, with edema; dry, with muscle wasting)
54
what are toxicity symptoms of vitamin B1
none reported
55
what is another name for vitamin B2
riboflavin
56
What is the RDA for vitamin B2
men: 1.3 mg/day women: 1.1 mg/day
57
what is the function of vitamin B2
part of coenzymes FMN (flavin mononucleotide) and FAD (falvin adenine dinucleotide)
58
what is the function of FAD and FMN
both accept and then donate 2 hydrogens. during energy metabolism FAD picks up 2 hydrogen with their electrons from the TCA-cycle and delivers them to the electron transport chain
59
what are sources of vitamin B2
milk products, whole grain, fortified or enriched grain products, liver
60
what is the stability of vitamin B2
easily destroyed by ultrviolet light and irradiation
61
What are deficiency diseases for vitamin B2
ariboflavinosis, can result in stomatitis (inflammation of the mouth and lips) (painful red tongue with sore throat, chapped and fissured lips (cheilosis), and inflammation of the corners of the mouth)
62
what are deficiency symptoms for vitamin B2
sore throat, crack and redness at corners of the mouth, painful, smooth, purplish red tongue, inflammation
63
what are toxicity symptoms for vitamin B2
none reported
64
what are other names for vitamin B3
Niacin nicotinic acid nicotinamide niacinamide
65
what is the RDA for vitamin B3
men: 16mg NE/day women: 14mg NE/day
66
What are NE
niacin equivalents (60mg of dietary tryptophan is needed to make 1mg niacin by the body. a food containing 1mg niacin and 60mg tryptophan = 2NE)
67
what is the UL for vitamin B3
35 mg/day
68
what is the function of vitamin B3
part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (NAD's phosphate form) used in energy metabolism
69
what are sources of vitamin B3
meat, poultry, fish, legumes and (enriched) whole grains | mushrooms, potatoes and tomatoes
70
what are deficiency diseases of vitamin B3
pellagra
71
what are deficiency symptoms of vitamin B3
inflamed skin, diarrhea, dementia, and sores in the mouth. Areas of the skin exposed to either sunlight or friction are typically affected first. Over time affected skin may become darker, stiffen, peel, or bleed.
72
what are toxicity symptoms of vitamin B3
painful flush, ives and rash (niacin flush). nausea and vomiting. liver damage, impaired glucose tolerance
73
what is another name for vitamin B7/B8
Biotin
74
What is the AI of vitamin B7/B8
30 micrograms/day
75
what is the function of vitamin B7/B8
part of coenzyme used in energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis (biotin delivers a carbon to 3-carbon pyruvate, replenishing oxaloacetate to keep the TCA cycle turning)
76
what are sources of vitamin B7/B8
widespread in foods (liver, egg yolks, soybeans, fish, whole grains) also produced by GI bacteria
77
what are deficiency symptoms of vitamin B7/B8
depression, lethargy, hallucinations, numb or tingling sensation in the arms and legs, red, scaly rash around eyes, nose and mouth, hair loss
78
what are toxicity symptims of vitamin B7/B8
none reported
79
what is another name for vitamin B5
pantothenic acid
80
what is the AI for vitamin B5
5 mg/day
81
what are the functions of vitamin B5
part of coenzyme A(CoA that forms Acetyl-CoA) used in energy metabolism
82
what are significant sources of vitamin B5
widespread in foods; chicken, beef, potatoes, oats, tomatoes, liver, egg yolk, broccoli, whole grains
83
what are deficiency symptoms of vitamin B5
vomiting, nausea, stomach cramps; insomnia, fatigue, depression, irritability, restlessness, apathy; hypoglycemia, increased sensitivity to insulin; numbness, muscle cramps, inability to walk
84
what are toxicity symptoms of vitamin B5
none reported
85
what are other names for vitamin B6
pyridoxine pyridoxal pyridoxamine
86
what is the RDA for vitamin B6
adults: 1.3mg/day
87
what is the UL for vitamin B6
100mg/day
88
what is the function of vitamin B6
part of coenzyme PLP (pyridoxal phosphate) and PMP (pridoxamine phosphate) used in amino-acid and fatty acid metabolism. helps to convert tryptophan to niacin and to serotonin, helps make red blood cells
89
what are sources of vitamin B6
meats, fish, poultry, potatoes and other starchy vegetables, legumes, non citrus fruits, fortified cereals, liver, soy products
90
what is the stability of vitamin B6
easily destroyed by heat
91
what are deficiency symptoms of vitamin B6
scaly dermatitis; anemia (small cell type) depression, confusion, convulsions
92
what are toxicity symptoms of vitamin B6
depression, fatigue, irritability, headaches, nerve damage causing numbness and muscle weakness leading to inability to walk and convulsion, skin lesions
93
what is another name for vitamin B9
folate folic acid folacin pteroylglutamic acid (PGA)
94
what is the RDA for vitamin B9
adults: 400 micrograms/day
95
what is the upper limit of vitamin B9
adults: 1000 micrograms/day
96
what is the function of vitamin B9
part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation
97
what are sources of vitamin B9
fortified grains, leafy green vegetables, legumes, seeds, liver
98
what is the stability of vitamin B9
easily destroyed by heat and oxygen
99
what are deficiency symptoms of vitamin B9
anemia (large cell type) smooth, red tongue; mental confusion, weakness, fatigue, irritability, headache, shortness of breath, elevated homocysteine
100
what are toxicity symptoms of vitamin B9
masks vitamin B12 deficiency symptoms
101
what is another name for vitamin B12
cobalamin
102
what is the RDA of vitamin B12
adults: 2.4 micrograms/day
103
what is the function of vitamin B12
part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis; helps to maintain nerve cells; reforms folate coenzyme; helps to break down some fatty acids and amino acids
104
what are sources of vitamin B12
foods of animal origin (meat, fish, poultry, shellfish, milk, cheese, eggs), fortified cereals
105
what is the stability of vitamin B12
easily destroyed by microwave cooking
106
what are deficiency diseases of vitamin B12
pernicious anemia (B12 deficiency caused by atrophic gastritis and a lack of intrinsic factor, not by dietary intake)
107
what are deficiency symptoms of vitamin B12
anemia (large cell type) fatigue, degeneration of peripheral nerves progressing to paralysis, sore tongue, loss of appetite, constipation
108
what are toxicity symptoms of vitamin B12
none reported
109
what is choline
not defined as a vitamin but it is an essential nutrient commonly grouped with B vitamins
110
what is the function of choline
the body uses choline to make the neurotransmitter acetylcholine and the phospholipid lecithin
111
what is the AI for choline
men: 550mg/day women: 425 mg/day
112
what is the UL for choline
adults: 3500 mg/day
113
what are deficiency symptoms of choline
liver damage
114
what are toxicity symptoms of choline
body odor, sweating, salivation, reduced growth rate, low blood pressure, liver damage
115
what are sources of choline
milk, liver, eggs, peanuts
116
what is another name for vitamin C
ascorbic acid
117
what is the RDA for vitamin C
men: 90 mg/day women: 75 mg/day smokers: +35mg/day
118
what is the UL for vitamin C
2000mg/day
119
what is the function of vitamin C
collagen synthesis (strenghtens blood vessel walls, forms scar tissue, provides matrix for bone growth) antioxidant, thyroxine synthesis, amino acid metabolism, stranghtens resistance to infection, helps in absorption of iron.
120
what are significant sources of vitamin C
citrus fruits, cabbage type vegetables, dark green vegetables, cantaloupe, strawberries, lettuce, tomatoes, potatoes, papayas, mangoes
121
what is the stability of vitamin C
easily destroyes by heat and oxygen
122
what are diseases of vitamin C
scurvy
123
what are deficiency symptoms of vitamin C
anemia (small cell type) atherosclerotic plaques, pinpoint hemorrhages; bone fragility, joint painl poor wound healing, frequent infections; bleeding gums, loosened teeth, muscle degeneration, pain, hysteria, depression, rough skin, blotchy bruises
124
what are toxicity symptoms of vitamin C
nausea, abdominal cramps, diarrhea, headache, fatigue, insomnia, hot flashes, rashes, interference with medical tests, aggravation of gout symptoms, urinary tract problems, kidney stones

understanding nutrition (4 decks)

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