Water Soluble Vitamins

Question 1

water soluble vitamin characteristics

Answer 1

• dissolve in water
• easily absorbed and excreted
• not stored extensively in tissues
• seldom reach toxic levels
• frequent doses needed

Question 2

thiamin, riboflavin and niacin function

Answer 2

energy metabolism

Question 3

thiamin, riboflavin and niacin food sources

Answer 3

• all three: whole grain breads and cereals, enriched breads and cereals
• riboflavin: milk
• niacin: meat, fish and poultry
• niacin equivalents (RDA): considers tryptophan conversion to niacin

Question 4

thiamin deficiency

Answer 4

beriberi
- loss of sensation in hands and feet
- muscular weakness
- abnormal heart action

Question 5

thiamin toxicity

Answer 5

no reported symptoms

Question 6

riboflavin function

Answer 6

• energy metabolism
• helps release energy from CHO, protein, and fat

Question 7

riboflavin deficiency

Answer 7

no disease is associated with it

Question 8

riboflavin toxicity

Answer 8

no reported symptoms

Question 9

riboflavin food sources

Answer 9

• milk
• dark green veggies
• enriched and whole grain breads and cereals

Question 10

niacin deficiency

Answer 10

pellagra: rough skin

Question 11

niacin toxicity

Answer 11

• UL based on synthetic forms only
• large doses can cause “niacin flush”: painful, tingling effect

Question 12

niacin function

Answer 12

used in energy metabolism along with thiamin and riboflavin

Question 13

niacin food sources

Answer 13

• meat, poultry, fish
• whole grain and enriched grains
• niacin equivalents: considers tryptophan conversion to niacin

Question 14

biotin and pantothenic acid functions

Answer 14

• energy metabolism
• biotin: coenzyme in CHO, fat and protein digestion
• pantothenic acid: stimulates growth

Question 15

biotin and pantothenic acid deficiency and toxicity

Answer 15

• no symptoms reported for either
• A well-balance diet will prove both in sufficient amounts

Question 16

vitamin B6 function

Answer 16

• amino acid synthesis
• hemoglobin synthesis
• regulation of blood glucose: assists in released stored glucose from glycogen

Question 17

vitamin B6 food sources

Answer 17

• meats, fish, poultry
• potatoes
• bananas

Question 18

vitamin B6 deficiency

Answer 18

• weakness
• irritability
• insomnia
• weakened immune response

Question 19

vitamin B6 toxicity

Answer 19

• large doses can be dangerous (stored in muscle)
• can cause reversible neuropathies in feet, hands, and mouth

Question 20

vitamin B12 function

Answer 20

• enables folate to get into cells
• helps maintain myelin sheath around nerve cells

Question 21

vitamin B12 food sources

Answer 21

• found almost exclusively in animal products (eggs, milk, cheese, meats)
• fortified products recommended for vegans

Question 22

vitamin B12 deficiency

Answer 22

• results from poor absorption not poor intake
• anemia (pernicious): damage to nervous system
• paralysis of nerves and muscles

Question 23

vitamin B12 toxicity

Answer 23

no reported symptoms

Question 24

folate function

Answer 24

• helps synthesize DNA needed for cell division in rapidly growing tissues (children, puberty, preggers)
• antacids and aspirin interfere with body’s use of folate

Question 25

folate food sources

Answer 25

• green, leafy veggies
• breads and cereals now fortified with folic acid
  RDA:
• essential nutrient for women of child-bearing age
• unit of measure: DFE

Question 26

folate deficiency

Answer 26

• anemia
• impaired cell division (neural tube defect apparent at birth)

Question 27

folate toxicity

Answer 27

• high folate can mask vitamin B12 deficiency causing the nerve damage of B12 deficiency to continue
• UL for synthetic formed only (1000 micrograms per day)

Question 28

vitamin C function

Answer 28

• production and maintenance of collagen
• enhances immune response
• assists in iron absorption
• antioxidant (halt cell damage)

Question 29

vitamin C food sources

Answer 29

• citrus fruits and juices
• sweet potatoes
• strawberries
• kiwi
• tomatoes
• broccoli
• peppers
• 35 mg recommended higher for smokers

Question 30

vitamin C deficiency

Answer 30

• early signs: bleeding gums and tiny pinpoint bruises
• scurvy occurs when vitamin C levels drop too low (10 mg/day needed to prevent)

Question 31

vitamin C toxicity

Answer 31

• water-soluble
• large doses in pill form can cause adverse effects especially if taking blood thinners, prone to kidney stones or gout
• other effects: nausea, abdominal cramps, diarrhea

Question 32

problem: exposure to oxygen destroys vitamins

Answer 32

strategies:
- cover cut fruit and veggies
- store juices and oils in airtight containers

Question 33

problem: vitamins degrade after fruits and veggies harvested (enzymatic destruction)

Answer 33

strategy: keep fruits and veggies chilled

Question 34

problem: water-soluble vitamins leak out of foods when cooked or washed in water

Answer 34

strategies:
- avoid boiling veggies: if you must, then use cooking liquid in recipes
- steam veggies over water
- cook in microwave
- wash fruits/veggies before cutting

Question 35

problem: many vitamins are destroyed by heat

Answer 35

strategy: cook veggies until tender/eat raw fruits/veggies daily

Question 36

problem: light destroys some vitamins (riboflavin especially)

Answer 36

strategy: store milk and grains ini opaque or cardboard containers, not glass