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57 Cards in this Set
- Front
- Back
What is a vitamin? |
An essential, noncaloric, organic nutrient needed in tiny amounts in the diet |
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What vitamins are fat soluble? |
Vitamins A, D, G, and K |
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What vitamins are water soluble? |
B vitamins and vitamin C |
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How are fat soluble vitamins absorbed? |
First into lymph then into the blood |
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How are water soluble vitamins absorbed? |
Straight into the blood |
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How are fat soluble vitamins excreted? |
They're not readily excreted, they build up in the tissues |
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How are water soluble vitamins excreted? |
Urine |
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What is the toxicity of fat soluble vitamins? |
Some toxicity from supplements not usually in food. |
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What is the toxicity of water soluble vitamins? |
Toxicity is unlikely but possible with high doses of supplements |
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How often do we need fat soluble vitamins? |
Periodic doses (weeks or months) |
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How often do we need water soluble vitamins? |
Frequent doses (1 to 3 days) |
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Characteristics of fat soluble vitamins |
1. A, D, E, and K 2. Food sources 3. Toxicity 4. Do not need to be consumed everyday |
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Characteristics of vitamin A |
1. Precursor- Beta Carotene 2. Three active forms in the body (retinol, retinal, and retinoic acid) 3. Food sources (animals and plants) |
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Chief functions of Vitamin A |
1. Vision 2. Maintenance of cornea 3. Epithelial cells, mucous 4. Bone and tooth growth 5. Reproduction 6. Immunity |
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Roles of Vitamin A |
1.Eyesight- process of light perception and maintenance of healthy cornea |
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Deficiency of Vitamin A |
1. Night blindness 2. Xerophalmia and blindness 3. Gene regulation 4. Cell differernatiation |
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More Deficiencies of vitamin A |
Immune function- Downward spiral of malnutrition and infection, measles growth- bone and teeth |
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Vitamin A toxicity |
Can get toxicants from supplements or fortified foods The high risk groups are children and pregnant women Recommendations are based on body weight |
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DRI Recommended Intake of Vitamin A |
Men= 900mg/day Women= 700mg/day |
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Good sources of vitamin A |
Carrots, sweet potatoes, fortified milk, beef liver, spinach, apricots |
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Characteristics of Vitamin D |
1. Can synthesize all it needs (sunlight) 2. Overall drop in blood vitamin D levels over the past decade (obesity, indoors, sunscreen use) |
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Roles of vitamin D |
1. Calcium regulation (acts at three locations to raise calcium levels) 2. Hormone- acts at genetic level |
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Vitamin D Deficiency |
1. Rickets 2. Osteomalacia 3. Osteoporosis 4. Groups to be concerned- Overweight and obese, lacking sunlight, dark skinned people, breastfeeding infants |
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Too Much Vitamin D |
Potentially most toxic vitamin 1. Increases blood calcium concentrates (kidney and heart failure) |
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Vitamin D from sunlight |
Ultraviolet rays 1. Cholesterol compound 2. Role of liver and kidneys Factors that could interfere with vitamin D synthesis 1. Liver and Kidney disease 2. Skin pigment |
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DRI recommendation for vitamin D |
BASED ON AGE!! 19-70 yrs= 15mg/day > 70 yrs= 20mg/day |
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Good sources of vitamin D |
Enriched cereal, sardines, salmone, tuna |
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Characteristics of vitamin E |
1. Tocopherosis (alpha-tocopherol and beta, gamma, delta) |
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Roles of vitamin E |
ANTIOXIDANTS (A, E, C Selenium)- inflammation |
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Deficiency of Vitamin E |
Fat malabsorption, liver disease, pancreas, premature babies, erythrocyte hemolysis |
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Toxicity of Vitamin E |
1. Augument effects of anticlotting medication 2. Proclotting time 3. Dietary intakes vs. Supplemental intake |
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What does augument mean? |
Increase or enhance |
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DRI Recommendation for vitamin E |
Adults=15mg/day |
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Roles of vitamin K |
Blood clotting bone protein warfarin intestinal bacteria |
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Vitamin K deficiency & Toxicity |
Newborn infants Antibiotics Toxicity levels create jaundice |
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DRI recommendations for vitamin K |
Men=120 micrograms/day Women= 90 Micrograms/day |
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Characteristics of WATER-SOLUBLE VITAMINS |
They dissolve in water 1. absorption 2. transport 3. excretion You get them from 1. food 2. Supplements |
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Vitamin C roles |
Connective tissue- Collagen, Carnitine Antioxidant- Protects iron, high concentrates |
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Vitamin C deficiency |
Scury smokers |
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DRI recommendations for vitamin C |
Men= 90mg/day Women= 70mg/day |
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Where do you get vitamin C from? |
Fruits, vegetables, bell peppers, orange juice |
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The B vitamins in Unison |
Function as a part of coenzymes 1. combines with enzyme to activate it roles in metabolism cell multiplication |
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Vitamin B Deficiencies |
Every cell is affected Symptoms rarely isolated deficiencies normal tongue is pink while deficient tongue lost color and smooth |
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Thiamin or B1 |
Energy metabolism of all cells nerve cell membrane Men= 1.2g/day Women= 1.1g/day |
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Good sources of Thiamin |
Enriched cereals, porkchops |
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Riboflavin or B2 |
Role in energy metabolism of all cells deficiencies are often masked by thiamin deficiency Men=1.2g/day Women= 1.1g/day |
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Good sources of Riboflavin |
Milk, cottage cheese, yogurt |
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Niacin or B3 |
Participates in energy metabolism Deficiency= "4 D's" Toxicity 1. Physician administration blood lips 2. Niacin fluse |
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Good sources of Niacin and DRI recommendations |
Good sources= Poultry and pork, enriched cereal men=16mg/day women= 14mg/day |
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Folate or B4 |
New cells, tissues, neural tube development Outcome of deficiency- anemia, diminished immunity, cancer risk |
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Folate and birth defects |
Neural tube defects (NTD) Toxicity masks b12 deficiency |
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DRI Intake for folate & Good sources |
Adults= 400 micro/day Dark veggies, liver, beans |
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Vitamin B12 |
Closely related to folate Maintenance of sheaths around nerve fibers B12 deficiencies pernicious anemia damaged nerves
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Vitamin B12 absorption |
intrinsic factor= unique to b12
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Vitamin B12 Recommendation & good sources |
adults= 2.4 MG/day Sardines, cottage cheese, and steak |
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Vitamin B6 |
Participates in over 100 reactions converts AA's into nonessential AA's |
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Vitamin B6 Recommendation and good sources |
Adults= 1.3 mg/day good sources= banana, baked potato |