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KIN 275 > Vitamins > Flashcards

Vitamins Flashcards

1
Q

Thiamin (B1) sources?

A

Pork, enriched grains, whole grains, legumes, nuts/seeds.

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2
Q

Thiamin (B1). major function?

A

assists in energy production, carbohydrate metabolism, the production of ribose (RNA), and maintains the health of the nervous system and neurotransmitters ACH- acecochoyline creates muscle contraction).

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3
Q

Thiamin (B1) deficiency?

A

Beriberi(weakness, muscle loss, poor coordination)

Can occur in alcoholics (alcohol impairs thiamin absorption)

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4
Q

Thiamin (B1) toxicity?

A

None reported

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5
Q

Thiamin (B1) UL?

A

NA

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6
Q

Thiamin (B1) recommended intake?

A

1.1-1.2 mg/day (≥ 19 years of age; 1.4 mg/day during pregnancy)

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7
Q

Note about Thiamin (B1)?

A

Canada regulations make it mandatory to be added to white flour and several other food products

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8
Q

Riboflavin (B2) sources?

A

Dairy (Milk; opaque containers to decrease light damage), seafood/meat, legumes/nuts, mushrooms, broccoli, asparagus, whole grains, and green leafy vegetables

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9
Q

Riboflavin (B2) major function?

A

important component in the Kreb’s cycle (FAD; Flavin adenine dinucleotide- co enzyme factor in Kreb’s cycle- support mitochondrial processes) and for assisting the body with the absorption of other vitamins.

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10
Q

Riboflavin (B2) deficiency?

A

Soft-tissue inflammation, poor healing

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11
Q

Riboflavin (B2) toxicity?

A

None reported

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12
Q

Riboflavin (B2) UL?

A

NA

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13
Q

Riboflavin (B2) recommended intake?

A

1.1-1.3 mg/day (≥ 19 years of age; 1.4 mg/day during pregnancy)

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14
Q

Note about Riboflavin (B2)?

A

Canada regulations make it mandatory to be added to white flour and several other food products

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15
Q

Niacin (B3) sources?

A

Meat, legumes/nuts, enriched grains

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16
Q

Niacin (B3) major function?

A

important role in glycolysis, Kreb’s cycle (NAD; nicotinamide adenine dinucleotide) , stored energy breakdown

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17
Q

Niacin (B3) deficiency?

A

Pellagra (fatigue, diarrhea, dementia, dermatitis/skin issues)

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18
Q

Niacin (B3) toxicity?

A

Skin flushing, rash, tingling (primarily from supplements)

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19
Q

Niacin (B3) UL?

A

35 mg/day

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20
Q

Niacin (B3) recommended intake?

A

14-16 mg or 14-16 Niacin equivilants/day

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21
Q

Note about Niacin (B3)?

A

Can be synthesized in the body from the essential amino acid if the diet is adequate in tryptophan (via Vit B6) if the diet is adequate in tryptophan (60 mg tryptophan is needed to make mg of niacin)

Canada regulations make it mandatory to be added to white flour and several other food products

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22
Q

Pantothenic Acid (B5) sources?

A

meat, whole grains, legumes

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23
Q

Pantothenic Acid (B5) major function?

A

Coenzyme in Kreb’s cycle and fat metabolism, cholesterol synthesis

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24
Q

Pantothenic Acid (B5) deficiency?

A

General fatigue, skin irritation

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25
Q

Pantothenic Acid (B5) toxicity?

A

None reported

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26
Q

Pantothenic Acid (B5) UL?

A

NA

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27
Q

Pantothenic Acid (B5) adequate intake?

A

5 mg/day (≥ 19 years of age; 6-7 mg/day during pregnancy)

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28
Q

Vitamin B6 (pyridoxal or pyridoxine) sources?

A

meat, fish, liver, legumes, brown rice, nuts/seeds

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29
Q

Vitamin B6 (pyridoxal or pyridoxine) major function?

A

can be converted into the co-enzyme pyridoxal phosphate, which is required to activate many enzyme reactions in macronutrient metabolism

Synthesis of neurotransmitters, myelin; hemoglobin, WBC’s, converts tryptophan to niacin

Helps decrease homocysteine (involved in cardiovascular disease) accumulation by converting it to cysteine (amino acid)

30
Q

Vitamin B6 (pyridoxal or pyridoxine) deficiency?

A

NEAA cannot be synthesized; numerous neurological symptoms, poor immune function, anemia

people with MS, the myelin is disrupted

31
Q

Vitamin B6 (pyridoxal or pyridoxine) toxicity?

A

Numbness, nerve damage (primarily from supplements)

32
Q

Vitamin B6 (pyridoxal or pyridoxine) UL?

A

100 mg/day

33
Q

Vitamin B6 (pyridoxal or pyridoxine) recommended intake?

A

1.3 mg/day (19-50 years of age); 1.5-1.7 mg/day (≥ 51 years of age)

34
Q

Biotin (B7) sources?

A

Liver, egg yolks, yogurt, nuts

35
Q

Biotin (B7) major function?

A

Coenzyme involved in energy metabolism (carbohydrate & lipid synthesis; protein metabolism).

36
Q

Biotin (B7) deficiency?

A

Dermatitis, depression, nausea

37
Q

Biotin (B7) toxicity?

A

None reported

38
Q

Biotin (B7) UL?

A

NA

39
Q

Biotin (B7) adequate intake?

A

30 ug/day

40
Q

Note about Biotin (B7)?

A

Avoid large quantities of uncooked egg whites (> 6 eggs per day). The protein avidin in egg whites binds biotin making it unavailable (i.e. leads to biotin deficiency).

Only use approx. 50% of the available protein in raw eggs

41
Q

Folate (B9; Folic Acid) sources?

A

liver, leafy green vegetables, whole grains, nuts/seeds, lentils

42
Q

Folate (B9; Folic Acid) types?

A

Folate is naturally found in most foods (only 50% is absorbed)

Folic Acid is found in fortified foods and supplements (high bioavailability)

43
Q

Folate (B9; Folic Acid) major function?

A

DNA synthesis/replication/gene expression and the metabolism of some amino acids.

Low folate intake in early pregnancy may decrease gene expression (DNA methylation) and result in neural tube defects (part of the embryo that develops into brain and spinal cord).

Low folate intake has been associated with an increased risk of heart disease related to the metabolism of the amino acid homocysteine

44
Q

Folate (B9; Folic Acid) deficiency?

A

inflammation of tongue, diarrhea, poor growth, neural tube defects (embryonic brain/spinal cord), increase in homocysteine, anemia, poor cell division

45
Q

Folate (B9; Folic Acid) toxicity?

A

can mask symptoms of anemia caused by Vit B12 deficiency

46
Q

Folate (B9; Folic Acid) UL?

A

1000 ug/day from fortified food/supplements

47
Q

Folate (B9; Folic Acid) recommended intake?

A

400 Folate Equivalent/day (same as 400 ug folate or 240 ug folic acid); 600 Folate Equivalent/day or 360 ug folic acid during pregnancy (supplements may be needed)

48
Q

Note about Folate (B9; Folic Acid)?

A

Canada regulations make it mandatory that folic acid be added to white flour and several other food products

49
Q

olate Deficiency and Neural Tube Defects are called?

A

Spina Bifida

50
Q

B12 (Cobalamin) sources?

A

Animal products

51
Q

B12 (Cobalamin) major function?

A

folate and fat metabolism; nerve and myelin function

Necessary for the proper absorption of iron in the body

52
Q

B12 (Cobalamin) deficiency?

A

Very rare (no animal product consumption: older adults/vegetarians)

Increase in homocysteine

Pernicious anemia and Atrophic Gastritis

53
Q

B12 (Cobalamin) caution?

A

Supplementing with folate eliminates anemia (BUT other deficiency symptoms such as nerve issues exists and progress).

54
Q

B12 (Cobalamin) toxicity?

A

None reported

55
Q

B12 (Cobalamin) UL?

A

NA

56
Q

B12 (Cobalamin) recommended intake?

A

2.4 ug/day (supplementation may be required)

57
Q

Note about B12 (Cobalamin) ?

A

Canada regulations make it mandatory that B12 be fortified to infant formula

58
Q

What is Pernicious anemia?

A

form of anemia that is unresponsive to iron supplementation

Vit B12 is not absorbed due to lack in intrinsic factor (protein produced in stomach from parietal cells)

59
Q

What is Atrophic Gastritis?

A

inflammation of the lining of the stomach which reduces stomach acid = inability to break B12/intrinsic factor complex

60
Q

SEE CHPT 8 and 9 SLIDE 18

A

Absorption of B12

61
Q

Vitamin C (ascorbic acid) sources?

A

Citrus (fruits/juices), vegetables

62
Q

Vitamin C (ascorbic acid) major function?

A

Antioxidant; decreases symptoms of infections/illness (when symptoms ALREADY exist)

Aids in iron absorption, Vit E activity, and co-enzyme in collagen synthesis

63
Q

Vitamin C (ascorbic acid) deficiency?

A

scurvy (poor tissue healing, bleeding gums, loose teeth, bone fragility).

64
Q

Vitamin C (ascorbic acid) toxicity?

A

GI issues

65
Q

Vitamin C (ascorbic acid) UL?

A

2000 mg/day (> = pro-oxidant)

66
Q

Vitamin C (ascorbic acid) recommended intake?

A

75-90 mg/day

67
Q

Coline sources?

A

egg yolks, meat, leafy vegetables, nuts

68
Q

Coline major function?

A

cell membranes, neurotransmitters

69
Q

Coline deficiency?

A

liver dysregulation

70
Q

Coline toxicity?

A

Sweating, low blood pressure, liver issues (very rare)

71
Q

Coline UL?

A

3500 mg/day

72
Q

Coline adequate intake?

A

425-550 mg/day (some can be synthesized)

KIN 275 (3 decks)

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