Nutrition Chap 7 Vitamins

Front 1

Name the componets of vitamins

Back 1

1-Tasteless organic compounds needed in small amounts
2-Needed for growth reproduction and overall good health
3-Deficiency of any vit will lead to physiological symptoms
4-Too much or too little of a vitamin can be damaging to the body

Front 2

How many vitamins can be obtained for food?

Back 2

13 vitamins can be obtained from food

Front 3

Vitamins are...

Back 3

Either fat soluble or water soluble

Front 4

Water soluble vitamins...?

Back 4

1-Absorbed with water
2-Excreted, imported to get vitamins daily

Front 5

Fat-soluble vitamins...?

Back 5

1-Vitamins A, D, E and K
2-Absorbed in the duodenum or sm intestine
3-Stored in the body

Front 6

Vitamin properties

Back 6

1-Can be destroyed by air, water or heat
2-Air exposure cut produce close to serving time to preserve vitamins
3-Less water &reduce cooking time to prevent vitamin loss
4-Keep food cool - cooler temps preserve vitamins

Front 7

What vitamins are absorbed directly into the bloodsystem?

Back 7

Vitamins B and C

Front 8

Properties of vitamin A

Back 8

A family of substances called Retinoids
1-Preformed vitamin A found only in anumal foods (liver & eggs)
2-Plant food contaim provitamin A carotenoids
3-Essential for healthy eyes
4-Involved in cell differentition, reproduction & immunity

Front 9

What vitamin is healthy for your eyes?

Back 9

Vitamin A

Front 10

What type of food can vitamin a be found?

Back 10

Dark leafy green and orange veggies

Front 11

What are the daily need and sources for vitamin A?

Back 11

1-Consume 5 servings of fruits & veggies
2-Preformed vit A are organ meats (liver), milk, cereals, cheese & eggs
3-Provitamin A carotenoids (beta-carotene) sources are carrots, spinach & sweet potatoes

Front 12

Vitamin A too much or too little properties

Back 12

1-Stored in body; can become toxic
2-Supplements are usually the cause of toxicity
3-Hyper vitaminosis A is a serious condition, liver accumulates toxic levels

Front 13

What are some damages with vitamin A (too much or too little)

Back 13

1-High levels during pregnancy cause birth defects
2-May lead to osteoporsis
3-Carotenodermia results from excessive Carotenoid intake-is reversible
4-Night blindness caused by chronic vitaminsa deficiency
5-Long-term deficiency can lead to Xerophthalmia (#1 cause of preventalbe blindness in children)

Front 14

Vitamin E

Back 14

1-Active form in body is alpha-tocopherol
2-Supplements is half as active as natural form
3-Functions as an antioxidant, protects cell membranes, prevents oxidation of LDL
4-Neutralizes free radicals
5-An anticoagulant
6-Decreases ability of blood components to adhere to blood vessels

Front 15

What is vitamins E functions?

Back 15

functions ar an antioxidant, protects cell membranes prevents oxidation of LDL

Front 16

Food sources & limits of vitamin E

Back 16

1-Found in nuts, seeds, veggie oil, leafy green veggies & fortified cereals
2-Not known risk of too much vit E consumed from natural food sources; problems occur with supplementation
3-Excess vit E could increase risk of hemorrage

Front 17

Vitamin D

Back 17

1-Known as "sunshine vitamin"
2-Gotten with help from UV sun rays
3-Helps bone health by regulating calcium & phosphorus
4-Absorbtion of CA & Ph is stimualted by vit D in intestinal tract, keeping healthy range in blood
5-May prevent diabetes & some cancers

Front 18

What vitamin is known as the "sunshine" vitamin?

Back 18

Vitamin D

Front 19

What vitamin helps in bone health by regulating calcium & phosphorus?

Back 19

Vitamin D

Front 20

What vitamin helps keep healthy range in the blood?

Back 20

Vitamin D

Front 21

Daily needs and food sources for Vitamin D

Back 21

1-Persons with higher melanin skin pigment need longer sun exposure
2-Sunscreens block ability to synthesize vitamin D
3-Fortified milk, cereals, yogurt & fish are good sources
4-Hypervitaminosis D can lead to loss of appetite, nausea, vomiting and constipation

Front 22

What are good food sources for vitamin D?

Back 22

fortifed milk, cereals, yogurt & fish

Front 23

Vitamin D deficiency disorders

Back 23

1-Ricketts in children rising
2-Osteomalacia, adult version fo ricketts leading to osteoporosis

Front 24

Thiamin B1

Back 24

1-First vitamin discovered
2-Needed for nerve function & energy metabolism

Front 25

What vitamin was the first vitamin discovered?

Back 25

Thiamin B1

Front 26

What vitamin is needed for nerve function?

Back 26

Thiamin B1

Front 27

What vitamin helps with energy metabolism?

Back 27

Thiamin B1

Front 28

What vitamin is needed for CHO, amino acid metabolism & alcohol breakdown?

Back 28

Thiamin B1

Front 29

Where is Thiamin B1 found?

Back 29

Thiamin B1 is found in enriched and whole grains (breads, cereals, pasta, rice)

Front 30

What is the most form of enriched food of Thiamin B1

Back 30

Pork is the most rich source of Thiamin B1

Front 31

What is the deficiency of Thiamin B1

Back 31

Beriberi is the deficiency disease in humans

Front 32

What vitamin is light sensitive & rich in milk

Back 32

Riboflavin B2

Front 33

What does food with Riboflavin need to be in?

Back 33

Opaque or cardboard containers to prevents destrction by sunlight to Riboflavin B2

Front 34

What vitamin is important for enery metabolism?

Back 34

Riboflavin B2

Front 35

How does enery metabolism work in Riboflavin B2?

Back 35

1-CHO, proteins and fats turn energy for body use
2-Other B vitamins are enhanced
3-Food sources are milk and yogurt
4-Excess Riboflavin is excreted
5-Insuffcient leads to problems in mouth, tongue, throats and lips

Front 36

What are the food sources for vitamin Riboflavin B2?

Back 36

Milk and yogurt

Front 37

What are the problems with insufficient Riboflavin B2?

Back 37

Insufficient Riboflavin B2 leads to problems in the mouth, tongue, throat and lips

Front 38

What happens when your body has excess Riboflavin?

Back 38

Excess Riboflavin is excreted

Front 39

Niacin B3 and B6

Back 39

1-Generic term for Nicotinic acid & Nicotinamide active forms from foods
2-Needed to use enery from foods
3-Helps to make fat & cholesterol
4-Needed to keep skin cells healthy & digestive system working properly
5-LDL may be lowered by Niacin, HDL may be raised
6-Trmt of high cholesterol, must be medically monitored

Front 40

Food sources and deficiency for Niacin B3 and B6

Back 40

1-Meats, fish, poultry & enriched grains
2-Overconsumption by supplementation or fortified foods lead to flushing of face, arms & chest
3-Deficiency leads to Pellegra with symptoms of dermatitis, dementia, diarrhea and possibly death
4-Pellegra not longer common in US due to fortifying cereals grains

Front 41

What is the result of a Niacin deficiency?

Back 41

Pellegra with symptoms of dermatits, dementia, diarrhea and possibly death

Front 42

What are the functions of Vitamin B6

Back 42

1-Collective name for compounds, as Pyridoxine, found in plant foods, used in supplements & fortified foods
2-Is an active Coenzyme in protein metabolism
3-Needed to create nonessential amino acids & convert tryptophan to niacin
4-Helps with fat & CHO metabolism, glycogen breakdown

Front 43

More functions of Vitamin B6

Back 43

1-Helps make hemoglobin
2-Immune & nervous system rely upon vitamin B6
3-Heart disease diminished

Front 44

What vitamin helps make himoglobin?

Back 44

Vitamin B6

Front 45

What are the effects of too much or too little for Vitamin B6?

Back 45

1-UL set to prevent potenial nerve damage; likely occurs with supplementation
2-Remedy for carpel tunnel syndrome & PMS
3-Deficiency manifests through sore tongue, skin inflammation, confusion & possible anemia
4-Alcoholsim causes loss of vitamin

Front 46

Functions for Folate

Back 46

1-Naturally occurs in foods; synthetic form known as folic acid (added)
2-Vital for DNA synthesis
3-Crate & maintain new cells
4-Maintains healthy blood cells
5-Prevents birth defects
6-Prevents neural tube defects by 50-70%
7-Reduces risk of some Cancers
8-Known to reduce colon cancer

Front 47

Food sources for Folate

Back 47

enriched grains (pasta, rice, breads, cereals) legumes (dried peas & beans) and green veggies

Front 48

What form of folate is more easily absorbed?

Back 48

Synthetic form is more easily absorbed than folate

Front 49

What are the risks of excessive naturally occuring folate?

Back 49

There are no risks for excessive naturally occuring folate intake

Front 50

What are the risks of excessive intake of supplements of folate?

Back 50

May cause magaloblasts (abnormally large & immature RBCs develop into macrocytes)

Front 51

Vitamin B12 functions

Back 51

1-Known as Cobalamin, containing cobalt
2-Only water soluble vitamin stored in body
3-Vital for health nerves & RBC
4-Needs intrinsic factor for absorption

Front 52

What is the only vitamin that is water-soluble stored in the body (liver)

Back 52

Vitamin B12

Front 53

Food sources for Vitamin B12

Back 53

Animal foods are sole source for naturally occuring vitamin