Nutrition- Chapter 7: The Vitamins

Front 1

Organic compounds that are vital to life and indispensable to body functions, but are needed only in minute amounts; noncaloric essential nutrients.

Back 1

Vitamins

Front 2

Compounds that can be converted into active vitamins. Remember that cholesterol can be converted to Vitamin D with the help of sunlight.

Back 2

Precursors

Front 3

What are the fat-soluble vitamins?

Back 3

Vitamins A, D, E, K

Front 4

What are the characteristics of fat-soluble vitamins?

Back 4

-Found in the fats and oils of foods
-Dissolve in lipid
-Require bile for absorption
-Are stored in the liver and fatty tissues
-May be toxic in excess
-Can be stored in the body for a long period of time

Front 5

What are the characteristics of water-soluble vitamins?

Back 5

-Absorbed directly into the blood stream
-Body has limited capacity to store these in general
-Risk of toxicity is less than the fat-soluble

Front 6

What are the water-soluble vitamins?

Back 6

All the B vitamins and Vitamin C

Front 7

What is an orange pigment with antioxidant activity and is a vitamin A precursor made by plants and stored in human fat tissue?

Back 7

Beta-carotene

Front 8

What are the functions of Vitamin A?

Back 8

-Vision
-Immune Defenses
-Reproduction
-Bone Growth
-Gene Expression
-Normal Development of Cells

Front 9

What is one of the active forms of Vitamin A made from beta-carotene in animal and human bodies? It is an antioxidant nutrient.

Back 9

Retinol

Front 10

What two roles does Vitamin A play in eyesight?

Back 10

1. Help in the process of light perception at the retina

2. Help in the maintenance of a healthy, crystal-clear outer window, the cornea.

Front 11

Vitamin A is a part of the __________ molecule. It is the light-sensitive pigment of the cells in the retina.

Back 11

Rhodopsin

Front 12

Slow recovery of vision after exposure to flashes of bright light at night; an early symptom of vitamin A deficiency.

Back 12

Night blindness

Front 13

Severe lack of Vitamin A can cause a process called ___________. It is the accumulation of keratin in a tissue and is a sign of Vitamin A deficiency.

Back 13

Keratinization

Front 14

What are the food sources of Vitamin A?

Back 14

1. Supplements containing retinol (Vitamin A)

2. Liver and fish oil, milk products, fish, eggs, butter; plaints contain no active vitamin A, but many vegetables and fruits contain the vitamin A precursor, beta-carotene.

3. Most orange or green colored fruits or vegetables.

Front 15

What are the deficiencies of Vitamin A?

Back 15

Night blindness, corneal drying (xerosis), and blindness (xerophthalmia); impaired bone growth and easily decayed teeth; impaired immunity

Front 16

What is the toxcity for Vitamin A?

Back 16

Vitamin A: Increased activity of bone-dismantling cells causing reduced bone density and pain; liver abnormalities; birth defects

Beta-carotene: Harmless yellowing of skin

Front 17

People at risk for not getting enough Vitamin D are those in _____ environments and _______ environments.

Back 17

Foggy and Northern environments

Front 18

What is an example of who is at most risk for Vitamin D deficiency?

Back 18

Older, dark-skinned living in a Northern environment

Front 19

Are most people at risk for Vitamin D deficiency?

Back 19

NO; Vitamin D deficiency is not rare in the US. A significant number of people get vitamin D deficiency.

Front 20

What are the two Vitamin D deficiency diseases?

Back 20

Rickets (children) and Osteomalacia (adults)

Front 21

What are the sources of Vitamin D?

Back 21

Precursor= cholesterol + sunlight
When ultraviolet light from the sun shines our skin, cholesterols is transformed by our bodies to vitamin D.
Food: Fortified milk, eggs, liver, fish

Front 22

What is the toxcity of Vitamin D?

Back 22

Vitamin D is the most potentially toxic of all vitamins.
Risk of D toxcity is from supplements, not food.

Front 23

What is the other name for Vitamine E?

Back 23

Alpha-tocopherol and tocopherol

Front 24

Vitamin E is a ______ __________ antioxidant and does what?

Back 24

It's a fat soluble antioxidant and protects us from free radical damage.

Front 25

What is the function of Vitamin E?

Back 25

Protects lipids and cells from oxidative damage

Front 26

What are the deficiencies for Vitamin E?

Back 26

Just know its very unlikely to get a deficiency because its widely spread out in the food supply- we store it efficiently. It impacts our red blood cells.

Front 27

What is the toxcity of Vitamin E?

Back 27

From food- NOT a concern.
From supplements- can be a problem.

Front 28

Where is the main source of Vitamin E?

Back 28

Oils from plant sources

Front 29

What is the function of Vitamin K?

Back 29

It aids with blood clotting; synthesis of blood-clotting proteins and bone proteins.

Front 30

What are the sources for Vitamin K?

Back 30

1. Bacteria in our GI (intestines)
2. Any green leafy or cruciferous vegetables

Front 31

What is the toxcity of Vitamin K?

Back 31

Opposes the effects of anti-clotting medication

Front 32

What is the deficiency of Vitamin K?

Back 32

It's rare unless you're on antibiotics. Hemorrhage; abnormal bone formation

Front 33

What are the characteristics of water-soluble vitamins?

Back 33

-Dissolve in water
-Are easily absorbed and excreted
-Are not stored extensively in tissues
-Seldom reach toxic levels

Front 34

Vitamin C is also known as ______ _____.

Back 34

Ascorbic Acid

Front 35

What is the Vitamin C deficiency disease that British sailors got?

Back 35

Scurvy

Front 36

What are the five functions of Vitamin C?

Back 36

1. Helps from Collagen, which is needed to make bone, teeth, and tendons.
2. Collagen is needed to help wounds heal and mend fractured bones.
3. Antioxidant, which decreases effects of free radical
4. Aids absorption of Iron and these must be taken at the same meal
5. Helps recycle vitamin E to its active form- all antioxidants once oxidized need to be replaced by diet to recycle.

Front 37

Vitamins and minerals that oppose the effects of oxidants on human physical functions. The antioxidant vitamins are vitamin E, vitamin C, and beta-carotene.

Back 37

Antioxidant nutrients

Front 38

Parts of an atom; negatively charged particles. Stable atoms have even numbers of electrons in pairs.

Back 38

Electrons

Front 39

Compounds that oxidize other compounds.

Back 39

Oxidants

Front 40

Damage inflicted on living systems by free radicals.

Back 40

Oxidative stress

Front 41

All B vitamins aid directly or indirectly with ____ ________. They help the body liberate ____ _____ ____ ____ ____ ____.

Back 41

Energy metabolism; energy from CHO, PRO, & FAT.

Front 42

In our bodies, the ____ or ____ _______ is the main metabolic process by which we acquire energy from food.

Back 42

CTA or Kreb's cycle, In this cycle, B vitamins act like ball bearings in a wheels. Without them, the cycle wouldn't run.

Front 43

All the B vitamins, except ___ and _______, are directly involved with energy metabolism.

Back 43

B12 and Folate; they are involved in making new cells.

Front 44

What was discovered when we were making white rice from brown rice? It's a B Vitamin involved in the body's use of fuels.

Back 44

Thiamin

Front 45

The thiamin-deficiency disease characterized by loss of sensation in the hands and feel, muscular weakness, advancing paralysis, and abnormal heart action.

Back 45

Beriberi

Front 46

Toxcity of Thiamin?

Back 46

None reported

Front 47

Riboflavin and Niacin are __ vitamins.

Back 47

B

Front 48

A B vitamin that acts as part of a coenzyme important in the manufacture of new cells. The form added to foods and supplements is folic acid.

Back 48

Floate

Front 49

What is the function for folate or folic acid?

Back 49

It is needed for DNA synthesis (i.e. required to make new cells).

Front 50

What are the sources of folate or folic acid?

Back 50

Fortified grain products, leafy green vegetables, legumes

Front 51

What is the deficiency of folate or folic acid?

Back 51

While unlikely, a deficiency can happen with alcohol abuse, people who eat few vegetables.

1. Neural tube defects (birth defects that arise due to lack of adequate folate diet).
2. Anemia (large cell type)

Front 52

Dietary deficiency of folate may increase the risk of

Back 52

heart disease and some kinds of cancer.

Front 53

What is the toxcity of folate or folic acid?

Back 53

Excell folate from fortified foods or supplements are probably not toxic but they can obscure vitamin B12 deficiency.

Front 54

What are the two functions of B12?

Back 54

1. It's needed for DNA synthesis (i.e. required to make new cells). It works in conjunction with folate by recycling it.
2. Nerve cell health and growth

Front 55

What are the sources of B12?

Back 55

All animal flesh products

Front 56

What is the deficiency of B12?

Back 56

Getting a deficiency is unlikely but includes the same type of anemia as on gets with lack of adequate folate. Vegans, stomach removal or injury, elderly people are at risk.

Front 57

We recycle B12 so efficiently that it can take almost ___ years for deficiency to appear.

Back 57

6

Front 58

In adults, not enough folate or B12 can cause ________.

Back 58

anemia (large cell type)