Nutrition Chapter 7: Vitamins
How many vitamins are there and what are they?
13 Vitamin: D,K, A,E, C, B12, riboflavin (b2), Thiamin (B1), Niacin, pyridoxine (B6),folate, biotin, pantothenic acid,
When did the British naval surgeon discover that orange and lemon juice cured scurvy? when was it figured out that vit. C was curative factor?
1753 and 1919
How much do the 3 cartenoids that can be converted to vit. A make up of dietary Vit. A intake of US adults?
25-35% mostly beta carotene
What is upper level for vit. A?
3,000 micrograms of preformed vit. A daily
What does 1 REA of vit. A equal international units?
3.3 IU
Up to what % in adults over 50 experience decline in acidic juices in stomachs? 2. pernicious anemia occur in about what % of adults?
30% -1-2% adults
Upper level of niacin is?
35mg
Vitamin D is
found in fortified milk
What are food sources for vit. C?
fruits and vegs 1 serving of OJ or grapefruit juice -tomatoes, peppers, potatoes, broccoli, oranges and cantaloupe
bioavailability
the degree to which a nutrient is absorbed from foods and used in the body
provitamin A cartenoids
the family of compounds that includes beta-carotene that can be used to make vitamin A in the body **found in plant foods
parathyroid hormone (PTH)
the hormone secreted from the parathyroid glands that activates vit. D formation in the kidney
ultraviolet (UV) rays
the rays from sunlight that cause the production of vit. D in the skin
hypervitaminosis A
the serious condition in which the liver accumulates toxic levels of vitamin A **happens when consume more than 30,000 micrograms
retinol activity equivalents (RAE)
the unitof measure used to describe the total amount of all forms of preformed vit. A and provitamin A carotenoids in food
Berberi is?
thiamin deficiency -used to be in US south part due to not enriched grain
beriberi
thiamin deficiency that can affect the cardiovascular and nervous systems and results in weakness in the body
What are the vitamins in the vit. B complex? (just b vitamin names?
thiamin, riboflavin, niacin, vit. B6, folate, vit. B12, pantothenic acid, and biotin
free radicals
unstable oxygen-contianing molecules that can damage the cells of the body and possibly contribute to the increased risk of chronic diseases
premenstrual symptoms (PMS)
variety of symptoms such as moodiness, irritability, bloating and anxiety that some women may experience during the menstrual cycle
What is the 2nd largest source of vit. K in diet?
veg oils and margarine
What vitamins can you find in each of these food groups? veg fruti grains protein dairy
veg-folate, vit. A, C, E K fruits- folate vit. C, A grains- Folic Acid, niacin, vit. B12, B6, Riboflavin, thiamin protein-niacin, thiamin, vit B6, B12 dairy- riboflavin, vit. A, B12, D
megadose
very large dose or amount --causes toxicity in some cases
What is the #1 cause of preventable blindness in children?
vit. A deficiency
What are the fat soluble vitamins?
vit. A, D, E, K
which of following is water soluble vitamin? vit. A, E, C, or K
vit. C
rickets
vit. D deficiency in children result in soft bones --bones aren't mineralized w/calcium and phosphorus -children develop bowed legs
vitamin D
"sunshine vitamin" made in body with help of UV rays --comes into body inactive
What are the functions of pantothenic acid and biotin (which are B vitamins)?
--aid in metabolism of the nutrients that provide us with energy: carbs, proteins and fats
What was the 1st B vitamin to be discovered? when?
-Thiamin (B1) 1890s
What are the functions of vit. B6?
-acts as coenzyme with more than 100 enzymes involved in metabolism of proteins -needed to create nonessential amino acids and to convert the amino acid tryptophan to niacin -helps metabolize fats and carbs and break down glycogen(storage form of glucose) -needed to make hemoglobin in your red blood cells and keep your immune and nervous systems healthy
What factors does the bioavailability of vitamins include?
-amount of vitamin in food food cooked or raw or refined how efficiently is food digested or absorbed individual's nutritional status whether vitamin is natural or synthetic
What type of foods are preformed vit. A found in only? (plant or animal source food) examples?
-animal ex. liver, eggs, and added to processed milk
What are functions of vit. C?
-ascorbic acid acts as coezyme that's needed to synthesize and use certain amino acids -needed to make collagen -acts as antioxidant which may help reduce risk of chronic diseases like heart disease and cancer **keeps immune system healthy by enabling body to make white blood cells
What happens when there is calcium deficiency?
-causes blood levels of calcium to drop....vit. D and PTH cause calcium to leave bone to maintain these levels in blood
How do the water soluble vitamins differ from fat-soluble ones?
-dissolve in water -generally not stored in body -often excreted through urine -most not toxic since not stored
What are food sources for vit. D?
fortified milk, fatty fish, breakfast cereals, juice and yogurt
True or False Fortified foods are a safe way to get your daily vitamins. -everyone can meet their vitamin needs through food, so taking supplements is never necessary.
-false -false
True or False vitamins provide your body with energy or the fuel it needs to function. taking water-soluble vitamin supplements is never harmful because your body eliminates any excesses that you don't need.
-false -false
True or False Consuming too much beta-carotene from foods such as carrots, winter squash, and broccoli can cause vit. A toxicity. Too much vit. E can interfere with blood clotting.
-false -true
What are the functions of Thiamin?
-helps keep nerves healthy and functioning properly -metabolism of carbs and certain amino acids -plays role in breaking down alcohol in your body
What are food sources of riboflavin?
-milk and yogurt most popular followed by enriched cereal and grains
**what are the functions of niacin?
-needed by body to use carbs, proteins, and fats to create energy -needed to synthesize fat and cholesterol -keep skin cells healthy and digestive system functioning properly -can lower total amount of cholesterol in blood -also lowers high level of fat (triglycerides) in blood and raise level of "good" HDL
What are riboflavin functions?
-needs it to carbs, protein and fats into energy and keep cells in your body healthy -enhances functions of other B vit such as niacin and B12
What is it called when free radicals accumulate faster than your body can neutralize them? What various health problems do these effects contribute to?
-oxidate stress -heart disease, cancer, type 2 diabetes, athritis, and Alzheimer's disease
what are roles of Vitamin A?
-plays huge role in cell differentiation -important in development of limbs, heart, eyes and ears -helps create white blood cells that fight pathogens that enter bloodstream -keeps skin, mucous membranes of lungs, IT tract and kidneys healthy
what are the functions of vit. E?
-powerful antioxidant -protecting cell membranes and preventing oxidation of the "bad" LDL -neutralizes free radicals before harm cell membranes -coagulant (causes clotting)
What do free radicals result from? what can do damage to?
-result from body's metabolic reaction (release of energy from food), from exposure to chemicals in the environment and from damaging effects of sun's ultraviolet rays on unprotected skin ---cause damage to cell structure, cell proteins and even DNA
True or False -Vit. K helps keep your bones healthy. -Because your body makes vit. D with the help of sunlight, you don't have to worry about getting it in your diet.
-true -false
True or False Folate reduces the risk of certain birth defects. Taking vit. C supplements can help you ward off the common cold.
-true -false
What are functions of folic acid (folate)?
-vital for making DNA in cells -help maintain healthy blood cells and prevents birth defects and possibly fights cancer -helps body use amino acids and is needed to help red blood cells divide and increase in adequate numbers ***important role in pregnancy especially 1st few weeks after conception (creates cells)
water-soluble vitamins
-vitamins absorbed with water and enter bloodstream directly **most absorbed in upper portion of small intestine -typically not stored in body for long time except B12 and excess amounts are excreted
upper level of folic acid is?
1,000 micrograms
upper level of vitamin E is?
1,000mg
How many more times efficiently is synthetic folic acid absorbed than most folate in natural foods?
1.7 times
upper level of vit. B6?
100mg
what is upper level of vit. D? what does individual experience when intake too much?
4,000 IU or 100 micrograms --loss of appetite, weight loss, irregular heart beats and increased urination
Folic acid reduces risk of anencephaly and spina bifida by what % if consumed @ least a month before conception and during early part of pregnancy?
50-60%
How much estimated mg of tryptophan can be converted to 1 mg of niacin?
60mg
What are the water soluble vitamins?
B vitamins and vit. C (B12, riboflavin (b2), Thiamin (B1), Niacin, pyridoxine (B6),folate, biotin, pantothenic acid)
Which of the following statements is NOT correct? The USP seal on vit. label means that the dietary supplement has been tested and shown to a. contain amount of substance that's state on label b. be of good quality c. be free of any contaminants d. meet your daily needs of that vitamin
D
when and what act made manufacturers responsible for determining quality, effectiveness, and safety of dietary supplements?
Dietary Supplement Health and Education Act in 1994
international units (IU)
system of measurement of a biologically active ingredient such as a vitamin
Which water soluble vitamin is stored in lower part of small intestine unlike others?
VIT. B12
why do children or teens need to avoid taking aspirin when have viral illness because can develop? what does this cause?
Reye's syndrome which causes brain damage or death
Which 4 vitamins can be synthesized in your body or by microorganisms in the intestinal tract?
Vitamins: D, K, niacin, and biotin
toxicity
accumulation of a substance to the level of being posionous
What are 4 "D" symptoms of pellagra?
dermatitis, dementia, diarrhea and death
age-related macular degeneration (AMD)
a disease that affects the macula of the retina, causing blurry vision
dietary folate equivalents (DFE)
a measurement used to express the amount of folate in a food or supplement
macrocytes
abnormally large cells such as red blood cells (formed by megaloblasts) -diminished oxygen-carrying capacity
what are the functions of vit. D?
acts as hormone and regulates important bone minerals: calcium and phosphorus
osteomalacia
adult equivalent of rickets causing muscle and bone weakness and pain
what does wet beriberi affect? symptoms?
affects cardiovascular system symptoms: rapid heartbeat, shortness of breath, and edema (swelling) in person's in calves and feet
what does dry beriberi affect? symptoms?
affects nervous system symptoms: difficulty in walking, tingling and loss of feeling in hands and feet, confusion and problems w/coordination
What is the leading cause of vision loss among older individuals?
age-related macular degeneration
How can vitamins be destroyed? (4) describe how destroys and ways to prevent it?
air- destroys fat and water soluble vit. A, E, K (cover veg and fruits w/ containers) water- water soluble vitamins leach out of food and into liquid (cook veg in minimal amount of liquid) reduce cooking time-destroys water soluble vit (especially vit. C) keep food cold- produce stored in fridge or freezer
tryptophan
amino acid that can be converted in niacin in body
warfarin
an antigoagulant drug given to prevent blood from clotting
neural tube defects
any major birth defect of the central nervous system, including the brain, caused by failure of the neural tube (which forms spine, brain and skull) to properly close during fetal devleopment
What vitamin deficiency can be masked by the overconsumption of folic acid?
b12 ESPECIALLY anemia
A deficiency of thiamin can cause?
beriberi
pellagra
disease caused by a deficiency of niacin in body **was widespread in 1900s among south US when relying on corn (poor source of niacin) as staple
scurvy
disease caused by a deficiency of vit. C and characterized by bleeding gums and a skin rash --other symptoms: coiled or curly arm hairs and wound that won't heal
What is the best known provitamin?
beta carotene
Which of the following is considered an antioxidant?
beta carotene
which one can be synthesized by bacteria in intestinal tract? biotin or pantothenic acid
biotin
hemochromatosis
blood disorder characterized by the retention of an excessive amount of iron
niotinic acid and nicotinamide
both active forms of niacin that are derived foords
What are food sources for vit. K?
broccoli, spinach, salad greens, brussel sprouts and cabbage
What are 3 vitamin like substances that are not essential because your body can synthesize in adequate amounts?
carnitine, lipoic acid, and inositol
What can overconsumption of vit. C cause? upper level? what mg daily will cause these bad symptoms?
cause formation of kidney stones in people w/kidney disease history -upper: 2,000mg for adults -more than 3,000mg cause nausea, stomach cramps, and diarrhea
where can pyridoxal and pyridoxamine be found?
chicken and meat
hypercalcemia
chronically high amount of calcium in the blood **can cause damaging calcium deposits in tissues of your kidneys, lungs, blood vessels and heart
cataract
common eye disorder that occurs when the lens of the eye becomes cloudy
iodopsin
compound found in the cones of the eye that is needed for color vision
rhodopsin
compound found in the rods of the eye that is needed for night vision
osteoporosis
condition in which bones become brittle and porous
anemia
condition in which your blood has a lower than normal number of red blood cells than it should to be healthy
hypervitaminosis D
condition resulting from excessive amounts of vit. D in body **causes overabsorption of calcium from intestines as well as calcium loss from bones
What were previously thought to treat colds?
echinacea (herb, Native American used it) -zinc (actually might work if taken withing first 24 hours of 1st cold sign) except may experience nausea or bad after taste
What are sources of thiamin?
enriched and whole grain foods like bread and bread products, ready to eat cereals, pasta and rice and combined foods like sandwiches
what are food sources for folic acid?
enriched pasta, rice, breads and cereals, legumes (dried peas and beans), leafy green veg (spinach, lettuce, collards), broccoli, asparagus and orange juice
hemorrhage
excessive loss of blood or bleeding
retinoids
family or group of substances that include retinol, retinal, and retinoic acid
What are the 2 categories vitamins can be classified as?
fat and water soluble
1 which one (fat soluble or water soluble) have less bioavailability? why? 2 Which are less bioavailable plant or animal foods?
fat soluble vitamins because require bile salts and formation of micelles to be absorbed 2 plant
what are food sources of vit. E?
fat soluble: so veg oils, nuts and seeds some leafy green veg, avocado and fortified cereals
`which category of vitamins are stored in body and used when needed if dietary intake falls short? where is main storage for vit. A? Where is vit. D stored?
fat-soluble vitamins A: liver D: fat and muscle tissues
Pantothenic acid deficiency symptoms? biotin deficiency symptoms? How can biotin deficiency happen?
fatigue, nausea, vomiting, numbness, muscle cramps and difficulties walking "burning feet" biotin: hair loss, skin rash and feelings of depression, fatigue and nausea --if eat a lot of raw egg whites
Carly and Adam married and are thinking about having kids...what vitamin should Carly take?
folic acid
the FDA in 1998 mandated WHAT be added to all enriched grains and cereal products? when did this it reduced the incidence of neural tube defects by what %?
folic acid 25-30%
prenicious anemia
form of anemia characterized by large, immature red blood cells, due to a lack of intrinsic factor --people with it must get regular shots of B12
**macrocytic anemia
form of anemia characterized by large, immature red blood cells, due to a vit. B12 deficiency --makes person tired, weak, irritable, and to experience shortness of breath
folic acid
form of folate used in vitamin supplements and fortification of foods
preformed vitamin A
form of vit. A that is readily used by the body * made of retinol, retinal, and retinoic acid
phylloquinone
form of vit. K found in green plants **primary source of vit K in diet
menaquinone
form of vitamin K produced by bacteria in the colon
a label can only say "high potency" if?
if @ least 2/3 of nutrients in supplement contain @ least 100% of daily value
What two ways can vitamin A be measured?
in micrograms of retinol activity equivalents and international units
night blindness
inability to see in dim light or at night due to a deficiency of vitamin A
polyneuritis
inflammation of the peripheral nerves **found in birds; symptom of beriberi
You are enjoying a breakfast of raisin bran cereal in skim milk accompanied by a glass of orange juice. The vit. C in orange juice will enhance the absorption of
iron in the cereal
megaloblasts
large, immature red blood cells --deficiency in folic acid may cause this
ON average how many mg of Vit. E does US intake?
less than 9mg
Riboflavin (B2)
light sensitive B vitamin that is abundant in Milk --bright yellow compounds
rods
light-absorbing cells responsible for black-and-white vision and night vision
cones
light-absorbing cells responsible for color vision
hypotension
low blood pressure
The what of winter causes inside of nose to be drier and more permeable to invasion of these cold viruses?
low humidity
What can a deficiency of B12 cause? and symptoms?
macrocrytic anemia (same as folate) symptoms: fatigue and shortness of breath
What can too much of choline from supplements cause? upper level?
sweating, vomiting, hypotension, and emit unpleasant fishy odor as body excretes it 3,500mg
pyridoxine
major form of vitamin B6 found in plant foods, supplements, and fortified foods
What are functions of vit. K?
major role in blood clotting -plays role in synthesizing 4 of clotting factors -acts as coenzyme to aid enzyme that alters bone protein osteocalcin
what are food sources of Vit. B6?
many foods: ready-to-eat cereals, meat, fish, poultry, man veg and fruits, nuts, peanut butter, and other legumes
niacin equivalents (NE)
measurement that reflects the amount of niacin and trypotphan in foods that can be used to synthesize niacin
what food sources is niacin found in?
meat, fish, poultry, enriched whole-grain breads and bread products and fortified cereals
What are 2 forms of vitamin K?
menaquinone and phylloquinone
What are food sources for choline?
milk, liver, eggs, wheat germ and peanuts
How much $ do Americans spend on vitamin and mineral supplements a yr? How much on just multivitamin/mineral supplements
more than $12 million more than $5 billion on 2nd one
More than ____ Americans have experienced cataracts by the time they each 80 and may have had surgery to remove them?
more than 1/2
How many varieties of cold virus are there? how long can cold last? How do you get it?
more than 200 as long as 2 weeks -come in contact with virus
How many minutes of midday summer sun will destroy what % of riboflavin in glass-bottled milk?
more than 30%
How many different cartenoids are there? & how many can be converted to Vit. A?
more than 600 and only 3 can be converted
alpha-tocopherol
most active form of vit. E in body
retinol
most usable form of preformed vit. A
What are food sources for B12? natural and synthetic
natural: found only in animal sources i.e. meat, fish, poultry, dairy products synthetic: soy milk and some ready to eat cereals
phytochemicals
naturally occurring substances in fruits, vegetables, and whole grains that protect against certain chronic diseases
what are the function of vit. B12?
needed to use certain fatty acids and to make DNA in cells -needed for healthy nerves and tissues -keeps cells healthy especially red blood cells
anencephaly
neural tube defect that results in absence of major parts of the brain and spinal cord --brain doesn't fully form so baby can't move, hear, think or function
Folic acid can help reduce the risk of
neural tube defects
What are 2 active forms of niacin or B3?
niotinic acid and nicotinamide
Does vit. C cure common cold? What can consuming vit. C help reduce?
no reduce severity of symptoms and decrease duration of cold if catch it
vitamins
non-energy providing organic essential nutrients that your body needs in small amounts to grow, reproduce, and maintain good health
U.S. Pharmacopeia (USP)
nonprofit organization that sets purity and reliability standards for dietary supplements --comprehensive testing and evaluation process before awarding seal (after facility audits, product documentation reviews, and product testing have been completed and approved)
You are enjoying a salad bar lunch. You want to top your greens w/ vit. E rich foods. You choose?
olive oil
xerophthalmia
permanent damage to the cornea causing blindness, due to prolonged vitamin A deficiency
what is the richest source of naturally occurring thiamin?
pork
cartenodermia
presence of excess carotene in the blood resulting in an orange skin color due to excessive intake of carotene-rich vegetables **particularly palms and soles of feet
oxidation
process during which oxygen combines with other molecules (harmful chemical reaction)
coagulation
process of blood clotting
cell differentiation
process that determines what a cell becomes in your body --vitamin A plays a huge role in it
wernicke-korsakoff syndrome
progressively damaging brain disorder due to chronic thiamin deficiency **causes mental confusion and memory loss, loss of muscle coordination, leg tremors, abnormal eye movements and hallucinations
osteocalcin
protein in bone that binds w/ bone strengthening calcium
`intrinsic factor (IF)
protein secreted by the stomach that helps in absorption of vit. B12`
Vitamin B6 is many compounds made up of 3 main ones?
pyridoxine, pyridoxal and pyridoxamine
flushing
reddish coloring of the face, arms, and chest **result of overconsuming niacin by taking supplements
The most usable form of vit. A in your body is?
retinol
What are 2 proteins that Vit. A is a component of?
rhodopsin and iodopsin
Which one is more sensitive to light and is more likely to get bleached: rhodopsin or iodospin?
rhodospin
Which is vit. D deficiency disease in children?
rickets
What is the first signal of deficiency of riboflavin? symptoms of deficiency?
seen in cells in tissues that line your throat, mouth, tongue and lips --throat sore, mouth swelled, tongue inflamed, look purplish red and your lips: dry, cracked and scaly
spina bifida
serious birth defect in which the spinal cord is malformed and lacks the protective membrane coat --baby's spinal cord and backbone aren't developed properly causing physical disabilities
Vitamin B12 is absorbed where?
small intestine
What are the signs of vit. B6 deficiencies?
sore tongue, inflammation of the skin, depression, confusion, and possibly anemia
Students miss more than what # of school days every year battling common cold? americans suffer more than how many in a year?
students: 22 million days more than billion
anticoagulant
substance that interferes with blood coagulation {inhibits platelets from unneccessarily clumping together and creating a damaging clot in bloodstream}
provitamins
substances found in foods that can be converted into an active vitamin form once they are absorbed
clotting factors
substances involved in the process of blood clotting VIT K does major role
coenzymes
substances needed by enzymes to perform many chemical reactions in your body **many vitamines act as coenzymes
Antioxidants
substances that neutralize free radicals ex. vitamins A, C, E and beta carotene
Adam Craig is 55 years old. Which of the following might his body have difficulty absorbing?
vitamin b12 in piece of steak *10-30% of adults of 50 have reduced secretions of acidic stomach juices
Vitamin E
vitamin that has 8 different, naturally occurring forms but one form is most active in body
Vitamin B12
vitamin that is also called cobalamin because contains metal cobalt **only water soluble vit. that can be stored in body primarily in liver**
carnitine
vitamin-like substance needed to properly utilize fat --abundant in animal sources (meat and dairy products) ---sometimes supplements of it is used by athletes enhance performance
inositol
vitamin-like substance synthesized in your body that helps to keep your cells and their membranes healthy ---found in food from plant sources
lipoic acid
vitamin-like substance that your body needs for energy production; it may also act as an antioxidant {potentially} reduces risk of diabetes mellitus and cataracts
choline
vitamin-like substances needed for healthy cells and nerves --can be synthesized but body does not make enough of it ESSENTIAL nutrient
What vitamins act as antioxidants?
vitamins A, C, E and beta carotene
fat-soluble
vitamins asborbed @ beginning of small intestine -packaged w/fatty acids and bile in micelles then travel through cells in intestinal wall and packages w/fat and other lipids **travel through lymph system before entering blood
preformed vitamins
vitamins that are found in active form in foods
Which is best way to reduce catching cold?
washing hands
bleaching
when light enters the eye and interacts with and changes rhodopsin
What food sources are biotin and pantothenic acid found in?
whole grains, and whole-grain cereals, nuts, legumes, broccoli, peanut butter, meat, milk, and eggs
Who may benefit from supplement use?
women of child-bearing age (folic acid) pregnant or lactating women older individuals (vit D and synthetic vit B12) individuals: -on low calorie diets, -don't drink enough milk/get in sun -have food allergies or lactose intolerance -abuse alcohol -food insecure infants who are breastfed children/adolescents
