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27 Cards in this Set
- Front
- Back
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What are vitamins? |
Essential Micro nutrients, cannot be synthesized in the human body, needed in small amounts for normal function growth and maintenance |
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Vitamins are... |
Organic, they contain carbon, do not provide calories, |
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Vitamins are classified as.. |
Water soluble (B and C) and fat soluble (A, D, E, AND K) |
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Discuss factors that can decrease the vitamin content in food. |
Because they are organic, can be damaged by exposure to light or oxygen, washed away during prep or destroyed by cooking. |
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More factors that decrease vitamins content in food. |
-Lost from time picked to time consumed, best to eat a soon as possible after harvest. - water soluble vitamins can be lost or destroyed by improper storage or excessive cooking - frozen food may have higher vitamin content and fresh - can't foods have lower vitamin content do to high temps in canning process |
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Vitamin bioavailability |
The extent to which the body can absorb and use a nutrient. About 40 to 90% of the vitamins and our food or absorbed. |
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Bioavailability depends on |
- method of food prep - other Foods consumed at the same time - source of nutrient (natural, synthetic) - efficiency of digestion and time of transit through GI tract |
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Fat soluble vitamins |
- absorbed along with dietary fat from the small intestine - 40-90% percent efficiency - stored in liver and adipose tissue - not readily excreted -toxicity is a concern (esp. Vitamin k) |
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Water soluble vitamins |
- absorbed into blood from the small intestine -50-90% efficiency - not store to great extent - to water soluble vitamins are stored, B-6 and B-12 - excreted in urine based on tissue saturation |
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Vitamin functions |
-normal growth and development -healthy immune function -ATP production -bone and blood health -protein metabolism - as antioxidant -coenzymes |
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Thiamin (water sol) |
-coenzyme used in glucose metabolism -important for nerve function. Needed for synthesis of the neurotransmitter acetyl choline. -main source is probably and whole grains (bran layer) |
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Thiamin defieciency- Beri beri |
Beri beri- seen in East Asia. results when glucose cannot be metabolized to release energy because of lack of thiamin. Symptoms- extreme weakness, depression, tingling sensation, or arm and leg coordination, nerve degeneration, paralysis |
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Thiamin defieciency- wernicke-korsakoff |
Seen in alcoholics (diets low in micronutrients) Symptoms- mental confusion, psychosis, hallucinations, coma |
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Riboflavin |
-coenzyme that participates in ATP - converts some vitamins and minerals to their active form - sources are milk, meet, fish, whole grains, enriched grains, asparagus and spinach - supplements produce bright yellow urine -destroyed by light |
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Riboflavin defieciency |
Symptoms can occur after 2 months of riboflavin poor diet. - signs: wound healing poorly, cracking of lips and corners of mouth, inflammation of mouth and tongue, sensitivity to lightflaking of skin |
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Niacin |
-coenzyme in glucose metabolism -main source: nuts, fish, grains, legumes |
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Niacin deficiency |
Pellegra- early symptoms: fatigue, decreased appetite, indigestion Late symptom: dermatitis, diarrhea, dementia and death Only epidemic in southeastern us in 1800-1930 |
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Niacin excess |
No reports from food, supplements can be toxic. Side effects: headache, itching, flushing and rash/increase blood flow to skin |
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Functions of biotin |
-coenzyme in energy production and glucose synthesis -important in fatty acid and amino acid metabolism |
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Biotin sources |
Egg yolks, liver, peanuts, fruit and meat. Also synthesized in small intestine |
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Biotin deficiency |
Uncommon, malabsorption syndrome, taking certain meds, raw eggs. Causes nausea, skin rash, depression, lethargy, hallucinations |
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Pantothenic acid functions |
Part of coenzyme A (COA) needed for glucose metabolism and synthesis of neurotransmitters, steroid hormones and hemoglobin |
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Pantothenic acid sources |
Meat, eggs, whole grains, legumes |
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Vitamin B6 functions |
Coenzyme used in amino metabolism, hemoglobin production, myelin synthesis and lowers home homocysteine |
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Sources for vitamin b6 |
Meats, eggs, fish, seeds, nuts, whole grains. Heat and light can destroy, can be lost in processing |
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Vitamin b6 deficiency |
-effects multiple body systems. Poor growth, skin lesions, decreased immunity, anemia, neurological symptoms. -increased risk of CV disease due to high homocysteine levels |
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Vitamin b6 excess |
Supplements can be toxic causing severe nerve impairment. Supplements can improve immunity in older folks -walking difficulties, hand and foot tingling, numbness |
