Water-Soluble Vitamins

Front 1

When recommending an increased consumption of complete protein, what would be recommended?

Back 1

Animal products such as 2% milk

Not legumes cereal or bread which are not animal products

Front 2

What are the water soluble vitamins?

Back 2

B vitamins (includes thiamin, riboflavin, niacin, biotin, pantothenic acid, B6, folate B12)

Vitamin C

Front 3

What are vitamins?

Back 3

Organic compounds required to maintain health by allowing for growth and reproduction and to regulate body processes

A number of different functions but are required to maintain health

A lot of vitamins are coenzymes

Front 4

How are vitamins obtained?

Back 4

In the diet through consumption of natural and fortified foods and supplements

Front 5

How can bioavailability be considered with regards to vitamin requirements?

Back 5

Low fat diets ma inhibit absorptin of fat soluble vitamins

Carrier proteins may be required

Provitamin forms may be absorbed requiring conversion to active form

Interactions with other dietary components may also affect absorption (lots of fibre might interfere, iron and calcium interfere with each other)

Front 6

What do people who smoke have an added need for?

Back 6

Vitamin C- inadequate intake among non-smokers

People who smoke need added vitamin C for antioxidant purposes and coenzyme purposes

Front 7

What is a fortified food?

Back 7

Foods that have nutrients added that are not normally found in food

(i.e. calcium in OJ)

Front 8

What is enriched food?

Back 8

Food that have nutrients added back that have been removed in processing (i.e. enriched white flour)

Front 9

What can supplements do for you?

Back 9

Act as a source of vitamisn in the diet

Front 10

What are supplements a combination of?

Back 10

Contain some combination of vitamins, minerals, herbs, amino acids, botanicals, extracts

Front 11

Can supplements replace foods?

Back 11

Cannot replace foods consumed in a healthy diet

Regulated by Health Canada's Natural Health Products Directorate

Front 12

Are vitamin supplements the best way to receive the vitamin?

Back 12

No; not the best way

But...

Vegans must be on B12

Iron deficient/anemia need iron supply

Pregnancy requires folate

Front 13

How are water soluble vitamins absorbed?

Back 13

Water soluble vitamins pass into absorptive cells

Go through mucosal cells into the blood

(Fat soluble require fat available to be inside micelles, get made up into chylomicrons)

Front 14

What proportion of vitamins are absorbed in the small intestine?

Back 14

40-90%

Front 15

What do fat soluble vitamins require for absorption?

Back 15

Fat in diet

Front 16

What do water soluble vitamins require for absorption?

Back 16

May require transport proteins (vitamin deficiencies might prevent you from making these)

May require specific molecules in GI tract

Front 17

What forms can vitamins be absorbed in?

Back 17

Some vitamins can be absorbed in inactive provitamin or vitamin precursor forms

Must be converted into active forms (by liver)

Front 18

Which vitamins are less likely to be present at toxic levels and why?

Back 18

Water-soluble vitamins are less likely to be at toxic levels

Excreted when ingested in excess

i.e. larger quantities can be excreted inurine

Front 19

Why are water soluble vitamins more likely to have tissue depletion more readily?

Back 19

Tend to be less stable

No storage mechanism for it

Depletes out of tissue quickly

Front 20

Can fat soluble vitamins be stored?

Back 20

Yes, in adipose tissue

Front 21

What are most vitamins used for?

Back 21

Converted to co-enzymes that function in energy generation and hematopoiesis (blood cell formation)

Front 22

Where do we first see deficiencies?

Back 22

Rapidly growing tissues

Skin and tongue

Nervous tissue- high energy demand

Front 23

What can affect the bioavailability of vitamins?

Back 23

Dietary composition can affect how available a vitamin is

Front 24

What are B vitamins heavily involved in?

What would a deficiency cause?

Back 24

Energy generation

All over the energy generation cycle (i.e. within the cell- glycolysis, CAC, ETC)

A deficiency would not allow you to efficiently produce energy

Front 25

What is thiamin converted to and for what purpose?

Back 25

Thiamin converted to thiamin pyrophosphate (TPP)

Required for glucose metabolism

Front 26

What is the name of the thiamin deficiency disease?

Back 26

Beriberi- I can not

Front 27

What is beriberi characterized by?

Back 27

Lack of energy

Weakness

Neurological symptoms (acetylcholine synthesis also uses TPP)

Front 28

What can thiamin deficiency be a result of?

Back 28

Alchohol abuse

Tends to be a spectrum of B vitamin deficiencies

Alcohol prevents thiamin absorption

Often times people who drink heavily won't eat alot

Front 29

What is Wiernicke-Korsakoff syndrome?

Back 29

From advanced deficiency of thiamin

Neurological condition of altered mentation, gait is off

Front 30

What foods are high in thiamin?

Back 30

Present in many things, eating a balanced diet will get you well enough

Pork and Lentils

Front 31

What is riboflavin converted to?

For what purpose?

Back 31

Converted to flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN)

To function in energy production and cellular respiration

Front 32

What other functions is riboflavin involved in?

Back 32

Conversion of vitamins- folate, niacin, vitamin B6, vitamin K into their active forms

Front 33

How often and when is riboflavin deficiency seen?

Back 33

Rare

Seen mostly in chronic alcoholics (with deficiency of other B vitamins)

Front 34

What are symptoms of riboflavin deficiency?

Back 34

Poor wound healing

Inflammation of the eyes, lips, mouth and tongue

Confusion

Front 35

What foods are high in riboflavin?

Back 35

Milk and pork

Front 36

How are thiamin and riboflavin similar?

Back 36

They help metabolize macronutrients (energy production- glycolysis, CAC, ETC)

Front 37

What does a deficiency in niacin cause?

Back 37

Pellagra

Front 38

What are the 3D symptoms of niacin deficiency (pellagra)?

Back 38

Dermatitis

Dementia

Diarrhea

4th D: Death if untreated

Front 39

How can niacin be made in the body?

Back 39

From tryptophan if diet is adequate (essential amino acid)

Front 40

How is niacin related to cellular respiration?

Back 40

Niacin-derived oxidation-reduction coenzymes:

NAD: nicotinamide adenine dinucleotide

NADP

important components of reactions of cellular respiration

Front 41

What foods are high in niacin?

Back 41

Chicken and Brown Rice

Front 42

Why do Mexicans treat their corn with lime water?

Back 42

To allow for availability of tryptophan and niacin to ensure sufficient niacin

Adding calcium hydroxide

Front 43

What is biotin a component of?

Why does this matter?

Back 43

Biotin is a component of:

Pyruvate carboxylase

Acetyl CoA carboxylase

Other carboxylases

Important in energy generation!

Front 44

How can a deficiency in biotin occur?

Back 44

Occurs in those who frequently eat raw egg whites

Egg whites contain avidin- which binds very tightly to biotin

Front 45

What are the symptoms of biotin deficiency?

Back 45

Thinning Hair

Depression

Lethargy

Loss of hair colour

Nausea

Hallucinations

Front 46

Where is pantothenic acid found?

Why does this matter?

Back 46

Ubiquitous in foods- everywhere

Deficiency is rare- may be a part of overall B-vitamin deficiency

Front 47

What is pantothenic acid a part of?

Back 47

Part of coenzyme A 9CoA0- the acetyl coA intermediate in metabolism of carbs, fatty acids and AA

Front 48

What foods is pantothenic acid high in?

Back 48

Sunflower seeds and lentils

Front 49

What is the active coenzyme of B6?

Back 49

Pyridoxal phosphate

Front 50

Why is the active coenzyme of B6 important?

Back 50

Needed by more than 100 energy metabolizing enzymes

Front 51

What processes is pyridoxal phosphate (active coenzyme of B6) required for?

Back 51

Necessary in:
Amino acid metabolism

Transamination (NT synth)

Deamination

Decarboxylation

Hemoglobin synthesis

White blood cell formation

Front 52

What foods are high in B6 vitamin?

Back 52

Brown rice, pork and chicken

Harder for vegetarians but there is foritied foods

Front 53

Why are there neurological symptoms present in vitamin B6 deficiency?

Back 53

Due to role of neurotransmitter synthesis and myelin formation

(i.e. transamination)

Front 54

What neurological symptoms occur in vitamin B6 deficiency?

Back 54

Headaches

Depression

Confusion

Numbness in extremities and seizures

Front 55

How can anemia occur in vitamin B6 deficiency?

Back 55

B6 has a role in synthesis of hemoglobin

Front 56

How can absorption of vitamin B6 be altered?

Back 56

Affetected by:

Some drugs

Alcohol

COntraceptives

Front 57

What is the relationship between B6, B12 and folate?

Back 57

All involved in processes together

Any one of them missing can cause anemia

Front 58

How are B vitamins linked to cardiovascular disease?

Back 58

Elevated homocysteine i linked to CVD

Homocysteine is the intermediate in cysteine biosynthesis (Methionine-> Homocysteine -> Cysteine)

Vitamin B6 is required to push homocysteine -> cysteine

Vitamin B12 is required to evert hoocysteine back to methionine

Note: cysteine is a non-essential made from methionine

Front 59

Where is vitamin B12 present?

Back 59

In animal products

Made by bacteria, fungi and algae

Front 60

How must vegetarians get vit B12?

Back 60

Fortified foods or supplements or nutritional yeast

Front 61

Explain when vitamin B12 is attached to protein

Back 61

Always attached unless in supplement

Front 62

How does vitamin B12 become bioavailable?

Back 62

When it has been cleaved off of protein

Front 63

How is vitamin B12 absorbed?

Back 63

Pepsin (stomach acid) cuts off B12 from proteins

Makes its way down intestines and binds with intrinsic factor

Intrinsic factor helps it to be absorpbed by allowing it to bind to receptors for absorption

Front 64

Why might a vitamin B12 supplement be recommended for an elderly person?

Back 64

May have atrophic gastritis

Where stomach acidity isn't as efficient

Supplement has no protein

Front 65

What is the estimated B12 deficiency in the population?

Back 65

Dieticians estimate that 1/3 of population may have low B12 levels

Advocate for supplementation, especially in vegetarians and the elderly

Main finding: vegetarians develop B12 depletion regardless of man things- should take preventive measures

Front 66

What foods are high in vitamin B12?

Back 66

All animal sources, particularly trout, beef

Includes cheese, milk, chickenm ork

Front 67

What two vitamins are necessary for the formation of myelin sheath?

Back 67

B6 and B12

Front 68

What are the coenzymes formed from B12 needed for?

Back 68

Breakdown of fatty acids

Homocysteine to methionine conversion reaction

Conversion reaction also allows fore regeneration of form of folate necessary for DNA synthesis

Front 69

What can a B12 deficiency result in?

Back 69

Increased levels of homocyteine (cocnern for CVD)

Megaloblastic anemia (as seen in foalte deficiency)

Front 70

Why would a B12 deficiency develop very slowly?

Back 70

Little vitamin B12 is lost from the body

Most secreted in bile and reabsorbed

Front 71

How can B12 deficiency be hastened (hurried)?

Back 71

Atrophic gastritis

Pernicious Anemia: autoimmune disorder thar destroys intrinsic factor creating cells

Both a result of impaired absorption and reabsoprtion

Front 72

What must occur to folate prior to absorption?

Back 72

Folate from diet must be converted to active form before absorption

Front 73

What are folate coenzymes necessary for?

Back 73

DNA synthesis (dividing cells)

Metabolism of some amino acids

Front 74

What can a folate deficiency result in?

Back 74

Megaloblastic (macrocytic) anemia

Cells can't divide because we can't replicate that DNA, gets bigger and bigger and wont divide, eventually forms a macrocyte

Front 75

Why must pregnant women have folate?

Back 75

For DNA synthesis

Front 76

What is microcytic involved in?

Back 76

Irond eficiency

Front 77

What can occur to a woman of childbearing age who becomes or is thinking of becoming pregnant and is deficient in folate?

Back 77

Neural tube defects

Must be prevents by adequate intake during pregnancy

Spinal column forming early and closure of neural tube

Front 78

What else is low folate linked with?

Back 78

Heart Disease

Conversion of homocysteine to methionine does not occur (related to B vitamins)

Increased CVD risk due to lack of conversion

Front 79

What are higher folate levels correlated with?

Back 79

Higher blood levels of folate correlated with

Lower risk of Breast and Colorectal cancers

Front 80

What foods are high in folate?

Back 80

Lentils and grains and asparagus

Front 81

How has Canada's food fortification of folate helped Canadians?

Back 81

Neural tube defects have decreased by 50% in Canadasince food fortification(i.e. grain, in 1998)

Newfoundland rates have dropped by 80%

Alberta and Quebec have found a reduction in thenumber of congenital heart defects

Ontario reported a reduction in neuroblastoma

Front 82

Even though folate is fortified, is it still necessary to ensure folate in pregnant women?

Back 82

Yes! Still many women don't get sufficient quantities

Ensure folate is taken sufficiently before pregnancy

Organs and systems that are formed in pregnancy need folate

Front 83

What is the problem with consuming excess folate?

Back 83

High folate masks early symptoms of B12 deficiency

Very high folate= allows conversion of methyl folate to folate without need for B12

Anemia due to B12 is prevented bu tlow b12 interferes with myelin sheath synthesis, permanent damage can occur because treatable symptom of megaloblastic anemia does nto appear

Nerve damage can be irreversible

Front 84

Why is vitamin C (coenzyme) important?

Back 84

Involved in reactions to form

Hydroxyproline

Hydroxylysine

Both are necessary for collagen stability and scurvy prevention

Coenzyme for synthesis of: bile acids, neurotransmitters, hormones and in fatty acid metabolism

Important antioxidant, neutralizing damaging free radicals

Front 85

How can oxygen be toxic?

Back 85

Although it is necessary for life, can be toxic as well

Can create ROS- reactive oxygen species

Front 86

How can free radicals enter our bodies?

Back 86

Foods

Environmental tocxins

Front 87

How are free radicals generated by the body?

Back 87

Generated routinely by metabolic processes (ETC)

Front 88

What can free radicals do negatively to the body?

Back 88

Damage DNA

Damage protein

Damage cell membranes

Damage mitochondria

Cell swelling

Increased permeability

Massive reflux of calcium

Lipid peroxidation

We do have some endogenous systems to protect us (i.e. glutathione)

Front 89

What are the free radical damages implicated in?

Back 89

Implicated in processes such as ging, diseases- such as cancer and CVD

Front 90

How can we minimize the damage of free radicals?

Back 90

Neutralization of free radicals minimizes possible damage

Front 91

How can vitamin C act as an antioxidant?

Back 91

Free radicals are missing an electron ( can go and damage)

Vitamin C can donate an electron

Prevents cellular damage by neutralizing free radical

Higher intake of vitamin C can neutralize and prevent lung cancer in smokers

Front 92

What is the estimated amount of cancers that are preventable?

Back 92

35%

Front 93

How can we reduce our risk of cancer through lifestyle changes?

Back 93

Exercise

Eat well

Maintain health body weight

Moderate alcohol consumption

Research shows consumption of higher fibre foods and those that contain more w-3 fatty acids and antioxidants

Less mutations created, less that have to be fixed

Front 94

What eye related conditions can be prevented and how?

Back 94

Age-related macular degeneration

Cataracts

Both are more prevalent with age

Both can be prevented with higher antioxidant intake

Front 95

What effects can tobacco use have?

Back 95

Yellow, poor teeth

Wrinkles around the mouth

Front 96

What outcome came of the study focusing on the benefits of stopping smoking?

Back 96

Before 30 years old, you can avoid 97% of nasty long term effects of smoking

Before 40 years old, can avoid more than 90% of excess mortality