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77 Cards in this Set
- Front
- Back
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Vitamins are..
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ORGANIC compounds essential in the diet to promote GROWTH AND MAINTENANCE
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Water soluble Vitamins
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B VITAMINS
VITAMIN C not stored in body in large amounts |
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Fat soluble Vitamins
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ADEK
captured in micelle |
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enrichment
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the process of adding nutrients back to foods that have lost nutrients due to processing
thiamin, niacin, riboflavin, folic acid, iron |
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fortification
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the process of adding nutrients to foods that are not generally found in food
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vitamin absorption
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must be absorbed to perform functions
40-90% of vitamins are absorbed in the small intestine |
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provitamin
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vitamin precursor forms that must be converted into active forms by the body
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Vitamin Functions (6)
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energy metabolism from macronutrients
make red blood cells bone health protein metabolism immune function growth and development |
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Free Radicals
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can cause damage to DNA and cell membrane
unmatched electric charge; unbalanced |
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Antioxidants
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neutralize free radicals
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RDA and AI
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recommended amount of vitamins necessary to prevent deficiencies and promote health
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UL
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to avoid toxicities
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Divided based on..
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age
gender lifestage |
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Thiamin
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First B vitamin discovered
-deficiency condition in asia related to diet change from brown rice to polished rice |
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Thiamin Functions (4)
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- transmission of nerve impulses
- coenzyme for metabolism of glucose and certain amino acids for energy - neurotransmitters - plays role in breakdown of alcohol in the body |
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beriberi
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thiamin deficiency
symptoms: fatigue, weakness depression, poor coordination, paralysis |
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Wernicke- Korsakoff
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thiamin deficiency associated with alcohol abuse
progressively damaging brain disorder |
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Riboflavin (b2)
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major food source: milk
is light sensistive can cause urine to turn bright yellow |
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Riboflavin Functions (3)
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-important for energy metabolism of carbohydrates, fats, and proteins to energy
- enhances functions of other B vitamins such as niacin and B12 - keeps cells healthy |
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kelosis
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riboflavin deficiency is tissue cells with rapid turnover
sore around edges of mouth lining of mouth, tongue, and eyes |
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niacin (b3)
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consumed from foods or made from tryptophan
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niacin functions (3)
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-coenzyme for energy metabolism from carbohydrates, fat, protein
- synthesis of fat and cholesterol - maintaining health of skin cells and digestive system |
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UL of Niacin
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35 mg/day
flushing, nausea, vomiting may be toxic to liver may be perscribed in high doses by physicians to lower LDL cholesterol and triglycerides, increase HDL |
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Pellagra
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niacin deficiency disease
4 D's: dermatitis, diarrhea, dementia, death |
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dermatitis
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skin rash
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Vitamin B6
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functions as coenzyme for over 100 enzymes in protein metabolism needed for:
- to create nonessential amino acids - conversion of tryptophan to niacin - to break down of glycogen for glucose - create hemoglobin in red blood cells |
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B6 UL
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100 mg/day to prevent nerve damage
excessive amounts through supplements may result in nerve damage |
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B6 Deficiency
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poor growth, skin lesions, poor immune response, numbness or tingling in extremities, mycrocytic anemia
Supplementation may improve immune function |
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Folate
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naturally occurring form in foods
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Folic acid
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synthetic form of folate added to foods and supplements
absorbed more easily than folate vital for pregnant women 600 micrograms 400 micrograms from fortified foods/ supplements plus 200 micrograms naturally occuring |
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Folate/ Folic Acid Functions (4)
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amino acids metabolism,
related to creation and maintenance of new cells, vital for DNA synthesis, particularly important for rapidly dividing cells may reduce risk of colon, pancreatic, breast, ovarian cancer |
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Folate Food Sources
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broccoli
asparagus green leafy vegetables legumes enriched grains ie pasta, bread, cereal |
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macrocytic anemia
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Folate deficiency
can lead to formation of abnormally large, immature red blood cells dont divide because they cant make DNA |
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Folate Deficiencies in pregnant women
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neural tube birth defects
such as: spina bifida anencephaly |
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Spina bifida
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incomplete development of brain, spinal cord and/or spine
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anencephaly
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incomplete development of brain, skull, scalp
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Folate UL
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1000 micrograms/day
too much folate can mask a B12 deficiency anemia |
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Folate Deficiencies
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macrocytic anemia
nerve damage |
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Vitamin B12
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AKA cobalamine (contains cobalt)
only water soluble vitamin stored in the body in significant amounts only found in animal products (not including supplements) |
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Vitamin B12 Functions(6)
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-DNA synthesis
-energy production from certain fatty acids -maintain healthy nerves and cells, especially red blood cells - maintain myelin coating on nerves -conversion of homocysteine to methione -may protect from heart disease with folate and b6 |
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atrophic gastritis
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decrease of stomach acid production
may be cause to ability to absorb naturally occuring b12 from food declines with age |
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B12 Deficiency
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-macrocytic anemia
-pernicious anemia nerve damage (irreversible) numbness gait abnormalities disorientation |
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Biotin Functions
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coenzyme for energy metabolism and glucose synthesis
metabolism of fatty acids and amino acids |
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Biotin Function
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coenzyme for energy metabolism and glucose synthesis
metabolism of fatty acids and amino acids |
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Biotin Sources
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cooked eggs, liver, yogurt, nuts
also synthesized by bacteria in G.I. |
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Biotin Deficiency
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nausea, thin hair, rash on skin, depression, lethargy
raw eggs contain AVIDIN which BINDS biotin |
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Vitamin C
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AKA "ascorbic acid"
smokers accelerate breakdown and elimination from body |
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Vitamin C Toxicity
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can cause nausea, stomach cramps, diarrhea
caution in people with a history of kidney stones or hemochromatosis (body stores to much iron) |
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Scurvy
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vitamin c deficiency
condition characterized by swollen and bleeding gums, rough rash on skin, coiled or curly arm hairs, wounds that wouldnt heal |
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Fat Soluble Vitamins
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require fat and bile for absorption
once absorbed transported to lymph system can be stored in body fat: reduced fats of deficiencies increased risk of toxicities |
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Vitamin A
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2 forms found in food:
preformed vitamin A provitamin A |
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Preformed Vitamin A
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retinoid family: retinol, retinal, retinoic acids
ready for your body to use only found in animal products SOURCES: liver, eggs, fortified milk and cheese |
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Provitamin A
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carotenoids
precursor to active form plant based foods -orangish pigment that provide color for plants converted to retinol in your body includes beta-carotene SOURCES:carrots, spinach, green leafy vegetables, sweet potatoes |
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Vitamin A functions
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essential for healthy eyes
involved in cell differentiation, reproduction and immunity by promoting gene expression for: -white blood cells to fight harmful bacteria and keeping skin healthy to act as barrier -healthy skin -mucus membranes -bone growth -fetal development |
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Vitamin A UL
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preformed
excessive intake: -liver deterioration -osteoporosis and increased risk of fractures -during pregnancy, may lead to birth defects provitamin built in mechanism to prevent conversion to retinol if consumed in excess smokers who supplemented had a higher incidence of lung cancer |
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Vitamin A Deficiency
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caused by lack of vitamin a, fat, protein, or zinc
associated with stunting of bones |
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night blindness
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chronic vitamin a deficiency
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xerophthalmia
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prolonged vitamin deficiency
can cause permanent damage to cornea can cause of preventable blindeness in children, mostly in developing countries |
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Vitamin D
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"sunshine vitamin"
produced by skin by exposure to UV light sunexposure cannot meet everyones vitamin D needs needs increase as we age activated in kidneys |
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Vitamin D Sources
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liver, fatty fish, fish oils, egg yolk
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Vitamin D Functions
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active form acts as hormone
regulation of Ca and P stimulates intestinal absorption of Ca and P help maintain bone health |
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Vitamin D and Parathyroid Hormone (PTH)
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causes calcium to leave bones to increase blood levels
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Vitamin D: other potential benefits
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may prevent type 2 diabetes
and cancers (breast, ovarian, colon, prostate) may reduce risk of type 1 DM hypertension (high blood pressure) multiple sclerosis |
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Vitamin D deficiencies
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weakening of bone
rickets: only in children osteomalacia: only in adults |
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Vitamin D toxicities
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supplements: 100 micrograms/day
may result in high amounts of calcium in blood and urine may deposit in blood vessels and kidneys, cardiovascular damage and possibly death |
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Vitamin E
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"Alpha-tocopherol"- most active form in body
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Vitamin E Functions
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-acts as a powerful antioxidant
-protects cell membranes, prevents oxidation of LDL cholesterol -studies continue on potential protective effect with heart disease - acts as a coagulant, inhibiting formation of harmful clots within the blood stream |
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Vitamin E deficiency
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rare
nerve problems, muscle weakness, and free radical damage to cell membrane |
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vitamin E UL
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only in supplements
can cause hemorrhage risk of prostate cancer |
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Vitamin K
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two forms:
menaquione phylloquinone |
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menaquinone
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synthesized by intestinal bacteria
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phylloquinine
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found in green plants
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Vitamin K functions
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-important to bone health
-essential for blood clotting -involved in synthesizing four blood clotting factors |
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Vitamin K Deficiency
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severe and extremely rare
may affect blood clotting |
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Vitamin K UL
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none known
people taking anitcoagulant medications such as warfarin (Coumadin) need to keep vitamin k intake cosistent changes can increase/decrease drugs effectiveness |
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Dietary Supplements
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-can be another source of vitamins in modern diet
-can contain some combos of vitamins, minerals, herbs, botanicals, amino acids, enzymes, or extracts. -cannot replace the benefits of a diet containing a wide variety of foods |
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Those who would benefit from supplementation
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-those on weight loss diet of less than 1600 cal//day
-those who do not consume milk or dairy -dietary restrictions due to health conditions -vegans and some other vegetarians -older adults -young women and pregnant women |
