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50 Cards in this Set
- Front
- Back
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What is Vitamin A
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Fat soluble
Performed (retinoids) - comes from animal foods Carotenoids - found in plants and can be converted to Vitamin "A" in the body - most familiar with beta-carotene. |
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what is RAE
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Retinol activity equivalent - shows the value for carotenoid foods as they are converted into vitamin A and not redily abosorbed as Vitamin A already (performed)
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What are the most important functions of Vitamin A
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Antioxidant, vision, immune system, growth and development, absorption of calcium, red blood cell production, sythesis of proteins, reduce risk of cancer, helps prevent birth defects at preventative levels (too high can increase risk)
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What can Vit A be used theraputically to do?
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Improved night vision, adapt to low light levels, help with color discernment and eye disorders, respiratory diseases and immune challenges; heal wounds; skin disorders (acne, eczema, and psoriasis)
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How much vitamin A do I need
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Minimum - DRI of 900 RAE per day
Preventative - 30,000 IU from Carotenoids Therapy for specific problems - 50,000 IU for chronic problems; 100,000 IU for 2 weeks for acute |
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What affects absorption and untilization of vitamin A
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alcohol use, vitamin E deficiency, medications (like cortisone) and high iron intake.
Body will not store as much Vitamin A during times of stress and illness. A deficiency of Zinc can interefere with metabolism of A in the body. |
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Recent research has shown that there is a correlation between bone fractures and ______ intake from food.
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Retinoid (performed vitamin A)
This is especially true for post-menopausal women who are not on hormone therapy. (HIGH INTAKE BAD) |
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How much Vitamin A is usually added to Milk?
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180 RAE per 100 calories (whole milk which is not fortified has 47 RAE per 100 calories naturally and 900 RAE) 139/100 cal for non-fat milk
Max RAE is 450 per day for general population; 350 per day for post-menopausal women (on HRT); and 250 per day for post-menopausal women (not on HRT) |
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What are the two forms of Vitamin D
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D2 - Ergocalciferol - from plant sources/fortified foods
D3 - Cholecalciferol - from foods of animal origin. |
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Primary function of Vitamin D
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Effect on Calcium Metabolism (thus affecting bone formation) and maintaining blood levels of phosphorus and calcium
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True or false
Vitmin D enchances the immune system by stimulating the development of white blood cells |
True
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What diseases may result in a decreased conversion to the active form of vitamin d that is needed by the body?
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Any Liver or Kidney Disease
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What is the vitmin that is most likely to be toxic if an excess is taken?
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Vitamin D
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What are the top 5 super food sources of Vitmin D?
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Herring, Fresh (Raw Fish); Catfish, Channel, Wild (Raw Fish); Salmon, Pink, Canned; Mushrooms, Shitake, Dried 1/2 oz; Salmon, Cooked by Dry Heat
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Vitamin E is actually a complex of how many different chemicals?
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8 - 4 of them are called Tocopherols (alpha, beta, gamma and delta) and four of them are colled tocotrienols (alpha, beta, gamma, and delta).
Most research has been done on alpha-tocopherol - because it's the most potent of the 8 chemicals. |
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What are a few of the pirmary functions of vitmin E?
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Antioxidant for lipids/fats, especially in cell membranes; anti-clotting or blood-thinning effect; helps keep platelets from clumping together in blood vessels (anti-aggregant); Protects the skin from UV exposure; Immune system: increases effectiveness of white blood cells and increases resistance to disease; Has a protective rolle for Vitamin A in the body; May improve stamina becaause it helps the respiratory function of cells; Analgesic (100IU, 3 times per day - Pain killer); Antiinflammatory; Antiosteoarthiritic; Antibronchitic (beneficial for bronchitis); Has a cholesterol Lowering effect at 450 IU per day; Has a hypoglycemic (lowering of blood glucose) effect at 600 IU per day
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Which vitamin is this:
Therapeutically it can help prevent cardiovascular disease, atherosclerosis, stroke, angina, cancer, cataracts, skin problems and night-time muscle cramps. It may also be used to relieve PMS, breast pain and painful menses. Due to its hypoglycemic effect, it is helpful for diabetes. |
Vitmin E
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How much Vitamin E do you need?
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15 mg or 25 IU per day for minimum
200 IU per day for preventative 400-600 IU per day for specific problem therapy |
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What increases the need for more vitamin E?
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Free radical exposure; exercise; intake of fatty acids; Diabetes
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In what circumstances do you need to be careful with Viamin E
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(especially supplements)
Congestive heart failure, hypertension and clotting disorders. Stop taking supplements before, during and immediately after surgery. |
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What are the forms of Vitamin K?
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There are 3 forms and they are:
Phylloquinone, K1 - Found in plant foods Menaquinone, K2 - Produced by bacteria in our intestines. Menadione, K3 - SYNTHETIC |
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What are the most important functions of Vitmain K
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Activates certain types of protien; activates blood clotting mechanism; activates three proteins found in bone tissue, which helps draw calcium into the bones; may help maintain bone mineral density; reduces the risk of fracture, especially in postmenopausal women; may play a role in cell growth; may decrease cardiovascular disease because it decreases calcification of the plaque in blood vessels;
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What is the minimum amount of vitmin K per day (according to NHI)
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200 mcg per day
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what is the preventative level of vitamin K per day
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300 mcg
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what is the therapy level for specific problems of vitmin k per day
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500-800 mcg per day
(Bone Fracture: 5,000 mcg per day for 3 weeks, then reduce to 1,000 mcg for 3 weeks) |
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What nutrients can decrease absorption of Vitamin K?
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High levels of Vitamins A, E, and the mineral Calcium.
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What percentage of the Top 40 foods for Vitamin K are Vegetables?
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97% (3% fruits)
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What is Vitamin B1
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Thaimin
One of the B complex - water soluble. Stored in small amounts in liver, heart, and kidneys. Activated in liver and requires magnesium for this process. |
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What are the mos important functions of Thiamin (B1)?
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Required for one of steps of carbohydrate metabolism
Needed for a healthy nervous system; required for the synthesis of acetylcholine, a neurotransmitter (affecting both memory and muscle function Coenzyme for many biochemical reqctions in the body Plays a role in the production of fatty acicds and sterols helps repel insects at 75-150 mg per day Helps prevendt cardiac spasms Antineuralgic (for nerve pain), antineuritic (for nerve inflamation) |
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What health issues can Thiamin be used for?
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Alzheimer's; Bed sores (decubitis); congestive heart failure; depression; fatigue; Gastritis; heartburn; migraines; muscle tension; Sciatica; Stress; Trigeminal Neuralgia.
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Theraputically, thiamin may be used to treat what deficiency disease?
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Beriberi; caused by very low dietary intake
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True or False
A good thimin intake (along with the other " Vitamins) is important for people with diabetes. |
True (excess urination is one of the characteristics of diabetes - which results in loss of some important nutrients; including B VItamins)
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What is important for utilization and absorption of THiamin?
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Raw fish, alcohol, coffee and tea decrease absorption; stress, sugar and tobacco deplete thiamin. Diuretics may increase the excretion of thiamin from the body before it can be utilized.
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What enhances thiamin absorption/utilization?
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Other B Vitamins; Vitamin C; Vitamin E; Magnesium.
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What is Riboflavin?
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B2 - one of the B-Complex - water-soluble vitamins. Only a very small amount stored in liver and kidneys. While varying from person to person, intestinal bacteria may produce some riboflavin.
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WHat is B2 used for?
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Riboflavin:
Energy production; metabolism of carbs; fat metabolism; regeneration of one of body's natural antioxidans; important for respiratory processes; needed for normal cell growth; benefits skin, hair and nails; helps with vision; anticarpal-tunnel; antiphotophobic (intolerance of light); antiinflammatory for the corneas of the eye (keratitis), lips (cheilitis) and tongue(glossitis) |
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What can riboflavin be used for therapeutically?
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prevent cataracts and other vision problems. May lessen migraine attacks. Can help with Stress and fatigue; skin problems, even bed sores can benefit from Riboflavin
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How much B2 do we need?
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to prevent deficiency 1.3 mg per day
Preventative (prevent chronic diseases) 10 mg per day Theraputically for specific problems - up to 50 mg, 3 times per day Riboflavin |
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Riboflavin
What is important for absorbing and utilizing this vitamin? |
activation of Riboflavin in the body is dependent on a thyroid hormone; anyone who has a low functioning thyroid gland may need additional amounts of this vitamin. Enhanced by Vitamin C, other B vitamins, and Phosphorus. Alcohol, coffee and tea decrease the absorption of riboflavin. Sugar, tobacco, stress - depelete. Medication s(estorgen, bc pills, diuretics and antibiotics increase need. ALso affected by light.
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What is vitamin B3
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Niacin
one of the b complex - water soluble. Two forms - niacin/nicotinic acid and niacinamide/nicotinamide (both in food and both nutritionally equivalent) - therapeutically used differently. |
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What does Niacin Do?
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Energy production & metabolism of carbohydrates; fat metabolism; regenerate one of body's natural antioxidants; helps body use glucose & protects beta cells in pancreas; needed by as many as 200 enzymes for biochemical functions; need to break down amino acids; formation of red blood cells; healthy nervous system; synthesis of sex hormones; anti-allergic and antihistaminic at 50 mg, 2 times per day.
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What is important for absorbing and utilizing niacin
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Vitamin C and all B tivamins and phosphorus help ability to absorb and utilize Niacin.
Alcohol, coffee and tea decrease the absorption of niacin. Sugar, large amounts of starch in the diet and stress will also deplete. Takin antibiotics will increase need. |
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What B vitamin taken in very high doses is best taken with Medical Supervision?
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Niacin - it could potentially affect the functioning of the liver, especially with doses over 1,000 mg per day.
Some people experience flushing that may last for up to 20 minutes when taking nicotinic acid. The body will gradually adapt to this or you can take a form called inositol hexaniacin, which will avoid the problem with flushing. Diabetics or those with liver diesease should not use very high doasages. Caution is necessary for asthmastics or those with an active ulcer. DO NOT USE TiME-RELEASED NIACIN, as there have been some cases of death from acute hepatitis. |
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What is Pellagra?
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Niacin deficiency disease - B3.
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Theraputically what is niacin used for?
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Fatigue, stress, anxiety, may be used to lower cholesterol and blood pressure; prevent migraine attacks and recover from Bell's Palsy (facial paralysis). Benefits acne, dermatitis and problems with teeth and gums. B3 is beneficial for vision and ear disorders like Menier's. The niacinamide form may help with osteoarthritis.
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How much Niacin to I need?
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Minimum 16 mg per day
preventative - 30 mg per day Theraputically - up to 50 mg, 3 times per day |
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How much Niacin should be used therapeutically for the High cholesterol
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2,000 mg per day
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How much Niacin should be used therapeutically for migraines
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100 mg initial onset
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How much Niacin should be used therapeutically for Bell's palsy
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250 mg, 3 times per day
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How much Niacin should be used therapeutically for Osteoarthritis
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2,000 mg per day
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