Vitamins Adek

Front 1

Vitamin D sources #1?

Back 1

salmon, sardines

Front 2

Vitamin D #2 and #3 sources?

Back 2

Milk: both cow and goat

Shitake mushrooms and eggs

Front 3

Vitamin D deficiency symptoms?

Back 3

Bone pain, frequent fractures, soft bones

Muscle aches, muscle weakness and (esp aged) frequent falls

Lowered immunity, autoimmune disorder

Cognitive problems and depression

(in children) stunted growth and severe asthma

Front 4

Vitamin D and heat?

Back 4

Stable during pasteurisation

25% loss during cooking in oven 220 C

Front 5

Vitamin D and cold?

Back 5

Stable in fridge

Storage of cheese over 9 months at 4 C shows virtually no loss

Front 6

Vitamin D and ultraviolet wavelength?

Back 6

UVB

290-300nm

varies a lot: at higher latitudes, only available during few hours at midday

Front 7

Vitamin D and latitude?

Back 7

Correlation between higher latitudes (lack of this vitamin)
and auto-immune diseases

Diabetes Type I
Crohn's
MS

Front 8

Because vitamin D is fat-soluble
who is at particular risk?

Back 8

People with fat malabsorption conditions

Front 9

Fat malabsorption conditions?

Back 9

pancreatic enzyme deficiency

Crohn's and celiac

cystic fibrosis

surgical removal of part or all of the stomach

Diseases of gall bladder and liver

Front 10

Vitamin D and other nutrients?

Back 10

Absorption and storage of Ca

Absorption of phosphorus

Interrelations between D and K

Front 11

Vitamin K and cooking?

Back 11

Resilient to heat

Front 12

Vitamin K
signs of deficiency?

Back 12

Bruising

Bleeding: incl nose-bleeds, gum bleeding, GI tract bleeding

Excessive menstruation


bone fractures, bone weakening

calcification of blood vessels or heart valves

Front 13

Vitamin K sources

Back 13

Hot greens incl Brussels sprouts

Herbs, salad greens, tomatoes and blueberries

Front 14

Vitamin K family

Back 14

k1 k2 and k3

... but being replaced by new categories

Front 15

Vitamin K etymology?

Back 15

'koagulation'

German for clotting

Front 16

Vitamin K
who needs it most?

Back 16

Postmenopausal women

(risk of bone fractures)

Front 17

Vitamin K uses?

Back 17

blood clotting

prevent calcification of arteries

protection against liver and prostate cancer

protects bones from fracture and bone loss

Front 18

Vitamin K #1 source
per calorie?

Back 18

herbs

eg parsley 2 tablesp = 3 kcal = 155% DV

Front 19

Vitamin K best sources

amount per calorie?

Back 19

Herbs: Parsley, thyme, sage, oregano

Hot greens

Cold greens: romaine lettuce, celery, cucumber

Tomatoes and blueberries

Front 20

Vitamin K and the brain
and nervous system?

Back 20

K needed for synthesis of
sphingolipids

Front 21

sphingolipids?

Back 21

nervous system (brain) fats

crucial to formation of myelin sheath

Front 22

Vitamin K causes of deficiency?

Back 22

drugs

alter intestinal bacteria

Front 23

What drugs affect our
intestinal bacteria?

Back 23

antibiotics

some anti-SEIZURE medications, SULFA-drugs and SALICYLATE-containing drugs

Front 24

What health problems
compromise our digestion or absorption?

Back 24

inflammatory bowel disease, ulcerative colitis,

celiac disease,

short bowel syndrome, and digestive tract surgeries (like intestinal resection)

Front 25

Process that increases a food's vitamin K content?

Back 25

fermentation

Front 26

Fermented food examples?

Back 26

Soy foods

Some cheeses: Swiss Emmental and Norwegian Jarlsberg

Front 27

In USA, average diet
vitamin K source?

Back 27

meats, eggs

fermented soy

Front 28

A.I. acronym relating to nutrition?

Back 28

Adequate intake

Front 29

Vitamin K A.I.
for male adults (>19)?

Back 29

120 micrograms

Front 30

Vitamin K A.I.
for female adults (>19)?

Back 30

90 micrograms

Front 31

vitamin E highest per weight?

Back 31

Sunflower seeds, almonds

Cooked greens: Spinach, swiss chard, turnips greens, mustard greens, collard greens, asparagus

papaya (pawpaw), bell pepper

cayenne pepper (2 tsp = v hot!)

Front 32

%DV of vitamin E?

Back 32

Quarter cup portion of sunflower seeds gives 61.5%DV

Quarter cup portion of almonds gives 44.9%DV

Front 33

Vitamin E's nickname?

Back 33

The Lightning Rod of the cell

Front 34

Vitamin E most common forms?

Back 34

alpha-tocopherol and gamma-tocopherol

Front 35

tocopherol etymology?

Back 35

Greek 'to give birth'

(alpha-tocopherol required by rats for successful pregnancies)

Front 36

Cause of Vitamin E malabsorption?

Back 36

pancreatic disease, gallbladder disease, liver disease

celiac disease

Front 37

Vitamin E deficiency signs?

Back 37

Peripheral neuropathy

Front 38

Does Vitamin E cause skin complaints?

Back 38

Healthcare practitioners report close link,

but limited studies to back up.

Front 39

Vitamin E destroyed by?

Back 39

Processing, heat, sunlight, exposure to air

Front 40

Vitamin E associated nutrients?

Back 40

Selenium

Vitamin C and glutathione

and NADP (NADPH ???)
(a form of Niacin B3)

Front 41

Vitamin E RDA

Back 41

Men 15 IU

Women 10 IU

Front 42

acronym IU stands for?

Back 42

International Unit

Front 43

Why use IU

Back 43

comparison

different forms of same nutrient, same biological effect

Front 44

Vitamin E is a family of...

Back 44

8 fat-soluble vitamins
that act as anti-oxidants

Front 45

Why can Vitamin E be toxic?

Back 45

interferes with Vitamin K

Front 46

Vitamin E
problem with supplementation?

Back 46

Usu. only alpha-tocopherol.

But we need all family of eight!

Front 47

Vitamin A needed for?

Back 47

Night vision

Fight off viral infection

Smooth skin

Front 48

Vitamin A signs of deficiency?

Back 48

Frequent viral infections

Night blindness

Goose bumps on skin

Front 49

Vitamin A found in plants?

Back 49

Vitamin A only from foods of animal origin

Carotenoids are building blocks

Front 50

Vitamin A

#1 source of preformed vitamin A?

Back 50

calf's liver

Front 51

Vitamin A when discovered?

Back 51

1913

Front 52

Vitamin A also known as...?

Back 52

retinol

Front 53

Etymology
of vitamin A's other name?

Back 53

retina

Front 54

First fat soluble vitamin discovered?

Back 54

Vitamin A

Front 55

Vitamin E's UL?

Back 55

1000mg

Front 56

Acronym U.L.

Back 56

tolerable upper limit

Front 57

Vitamin E #1 per weight?

Back 57

almonds and sunflower seeds