Vitamins

Question 1

Vitamins are

Answer 1

1. Organic (carbon based)
2. Required in small amounts
3. Essential
4. Deficiency—-> symptoms
5. Generally not synthesized (except for A,D,K biotin and niacin)

Question 2

Water-soluble vitamins are:

Answer 2

1. polar solvents
2. absorbed in blood
3. free in blood
4. C, B vitamins
5. High intakes- urinary excretion

Question 3

Fat soluble vitamins are:

Answer 3

1. non-polar solvents
2. Absorbed in lymph
3. carried by proteins
4. A, D, E, K vitamins
5. High intakes- stored

Question 4

Vitamin C (ascorbic acid)

Answer 4

Function: antioxidant
Deficiency: scurvy (bleeding gums)
Sources: citrus, peppers, leafy greens, potatoes

Question 5

DRI and RDA of vitamin C

Answer 5

DRI for women- 75 mg a day
DRI for men- 90 mg a day
Special RDA for smokers- women= 118
men= 125

Question 6

Vitamin B1 (thiamin)

Answer 6

Function: energy production
Deficiency: beriberi (weakness, wasting)
Sources: pork, grains enriched grains

Question 7

Vitamin B2 (riboflavin)

Answer 7

Function: energy production
Deficiency: oral lesions
Sources: MFP, dairy, grains, enriched grains

Question 8

Niacin

Answer 8

Function: energy production
Deficiency: pellagra (4D’s- diarrhea, dementia, dermatitis, death)
Sources: MFP, dairy, grains enriched grains

Question 9

Vitamin B6 (pyridoxine)

Answer 9

Function: amino acid metabolism
Deficiency: nervous disorders, dermatitis, hypo-chromic/ micro cystic anemia
Sources: MFP, legumes, bananas

Question 10

Vitamin B12

Answer 10

Function: cell division, RBCs
Deficiency: fatigue, megaloblastic anemia, pernicious anemia- lack of IF
Sources: animal products

Question 11

Folic Acid (Folate)

Answer 11

Function: cell division, RBCs
Deficiency: megaloblastic anemia (fatigue)
Sources: green leafy veggies, citrus, enriched grains, beans

Question 12

Pantothenic Acid

Answer 12

Function: energy production
Deficiency: burning feet, fatigue, spasms
Sources: MFP, legumes, grains, veggies

Question 13

Biotin

Answer 13

Function: fat synthesis
Deficiency: egg white injury (fatigue, weakness)
Sources: egg yolk, MFP, legumes, bananas
AI: 30 mg per day (both men and women)

Question 14

Vitamin A (retinol)

Answer 14

Function: vision, growth
Deficiency: night blindness
Sources: fortified dairy, beta-carotene (dark orange/ green fruits & vegetables)

Question 15

Vitamin D

Answer 15

Function: calcium metabolism
Deficiency: weak bones, rickets
Sources: animals, fortified dairy, conversion of cholesterol by help of sun

Question 16

Vitamin E (alpha tocopherol)

Answer 16

Function: antioxidant
Deficiency: weak RBC’s, risk of heart disease/ cancer
Sources: vegetable oils

Question 17

Vitamin K

Answer 17

Function: blood clotting, bone formation
Deficiency: hemorrhage, weak bones
Sources: green leafy veggies

Question 18

What is the best source?

Answer 18

-natural, wholesome foods
-much better to get vitamins from Whole Foods and not supplements